Exercises for Neck Pain & Headaches

I came across a very interesting study about the effects of exercise for neck pain and headaches. The results of the study were so positive that I filmed a bunch of videos for you to learn the exercises they used in the study, as well as, several equivalent Pilates exercises that do the same thing.

Cervical headaches affect approximately 2.5% of the adult population and account for 15-20% of all chronic and recurrent headaches (Ylinen et al., 2010). In Finland, headache and neck pain are the most common reasons for visits to a physician at the primary level of healthcare among working age women (Ylinen et al., 2010). Interestingly, people are 4 times more likely to suffer from a headache when they are experiencing upper extremity pain (Ylinen et al., 2010).

The primary study I reference wanted to determine whether exercise therapy can relieve headaches and neck pain together. Additionally, they wanted to find out if there was a sweet spot to how much exercise is needed to reduce neck pain and headaches most effectively.

The Finland study took 180 female office workers between the ages of 25 - 53 years with chronic non-specific neck pain and randomly assigned them into 3 groups: strength train group, endurance train group, and control group. Within each group they were subdivided into three more groups depending on the severity of their headaches.

Strength train group did one specific isometric neck exercise, plus dynamic full body exercises, and specific stretching for the neck and shoulders.

Endurance train group did one specific endurance neck exercise, plus dynamic full body exercises and specific stretching for the neck and shoulders.

Control group did specific stretching exercises only.

They did this for one year.

At the year mark the strength group’s headaches decreased by 69%, the endurance group by 58%, and with the control group 37% (Ylinen et al., 2010).

This is amazing, what impressive results!

As for their neck pain, the strength group pain decreased by 58%, endurance group by 70%, and 21% in the control group (Ylinen et al., 2010).

These dramatic results demonstrate that adding specific strength and endurance exercises to the upper body and neck improves neck pain and headache outcomes, much more than just stretching alone.

The specific strengthening exercise they used in the study was using a theraband as shown in the video below.

Strength Neck Exercise
pushing a theraband in the sitting position forwards, sideways, and backwards. 1 set 15 reps.

The specific endurance exercise they used in the study was a supine upper ab curl as shown in the video below.

Endurance Neck Exercise
lying on back, upper ab curls, 3 sets of 15 reps.

Both the strength and endurance groups did the same full body workout, just different loads, sets, and reps. The endurance group did 3 sets of 20 reps. Strength group did 1 set of 15 reps, highest load possible. Dynamic exercises using dumbbells: shrugs, overhead presses, biceps curls, bent over rows, chest flys, lat pullovers.

Both groups performed trunk and bodyweight leg exercises by doing one set of squats, sit ups, and back extension exercises.

For both groups each training session finished with stretching exercises for the neck, shoulder, and upper limb.

They did this three times per week for one year.

The control group was advised to perform three aerobic sessions per week, as well as, the specific stretching exercises.

This well designed study demonstrates that both long term specific neck exercises is an effective treatment of chronic neck pain but also for headaches. Even those study participants who suffered from severe headaches reported a reduction of their headache intensity (Ylinen et al., 2010).

The key is consistency. The study showed that long term consistent exercise was the most important factor for reducing neck pain and headaches. The exercises needed to continue, even when symptoms subsided. The study mentions that emphasis should be on maintaining exercise compliance for not less than one year, as this would likely prevent the reoccurrence of pain (Ylinen et al., 2010).

What a excellent study, demonstrating that strength and endurance exercises accompanied by stretching exercises are an effective combo treatment for headaches and neck pain.

Within the Classical Pilates Method we also have several exercises that strengthen the neck.

The series we love the most at the studio is using the Magic Ring. I walk through the specific neck series in the video below.

Joseph Pilates also invented an apparatus called the "Neck Stretcher”. With other exercise names in Pilates, when the name has the word stretch in it, it’s often not about stretching, it’s about strengthening. “Long Stretch” is a plank, “Up Stretch” is a plank with an upper ab curl, “Down Stretch” is a kneeling back bend, “Knee Stretch” is about strengthening the quads. Same with the Neck Stretcher, we mainly use it to strengthen the neck flexors and extensors while trying to maintain the longest c-shape spine as possible. The video below walks you through two of my favourites.

If you are experiencing neck pain and headaches, these exercises are worth a try! The key is to stay consistent for a long period of time, even when symptoms subside. Stick to the program, and consistency will win.

Resources

Ylinen, J., Nikander, R., Nykänen, M., Kautiainen, H., & Häkkinen, A. (2010). Effect of neck exercises on cervicogenic headache: A randomized controlled trial. Journal of Rehabilitation Medicine, 42(4), 344–349. https://doi.org/10.2340/16501977-0527