How can massage therapy help suboccipital headaches?

Headaches can really put a damper on your summer activities or even just your activities of daily living. Your suboccipital muscles are a group of small muscles located at the base of the skull, near the occipital bone. They help with movement and stabilization of the head and neck. Tension or tightness in these muscles can often lead to headaches, particularly tension headaches. The muscle referral pattern the suboccipitals starts from the base of your skull all the way into the front of your eyes.

Factors such as stress, poor posture, prolonged sitting or computer work, and muscle tension can be the cause of these types of headaches. To alleviate headaches associated with suboccipital muscle tension, the following strategies may be helpful:

• Stretching: slowly and gently tuck your chin in towards your chest to lengthen your suboccipitals.  Hold for 15-30 seconds. Repeat 2-3 times.

• Massage : Apply gentle pressure to the suboccipital muscles using your fingertips. If you start to feel a referral pattern intensify, stay on the muscle and wait for the referral pattern to dissipate.

• Heat: Apply a warm compress or take a warm shower to relax the muscles.

• Posture correction: Maintain a neutral spine position, avoid slouching, and ensure your workstation is ergonomically set up. ( easier said than done 😌)

• Massage therapy , acupuncture and Craniosacral therapy are great modalities to help with these symptoms. The practitioners can help suggest modifications that you can make throughout your day based on their assessment and treatment.

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