Why do I get headaches that start in my neck?
By Ellen Argo · Updated September 2, 2026
Short answer
Tension at the base of the skull, in the upper traps, and in the SCM commonly refers pain up into the head, behind the eye, or across the temple. These headaches usually build through the day, sit on one side, and follow long screen sessions or stressful stretches. Easing the chest and the front of the neck often changes the pattern within a week or two.
Who this helps: Screen headaches, one-sided head pain, tension building by late afternoon
The anatomy, simply
The suboccipital muscles sit where the skull meets the spine and are densely supplied with nerve endings. The SCM and upper traps also have well-documented referral patterns into the head.
Why it happens
Head pain is a symptom with many possible causes. This article is about the common, tension-related pattern only.
What to try today
Chest first, then SCM and scalene, then very gentle work at the base of the skull, then a long exhale practice.
The typical pattern
It starts as a tight band or an ache at the base of the skull, then spreads up over the ear, behind the eye, or across the forehead.
It tends to build through the day rather than arriving suddenly, and it eases when you get away from the screen and move.
Where the tension comes from
Holding the head forward asks the suboccipitals and upper traps to work continuously. Clenching the jaw adds another layer.
Underneath it all, a closed chest is usually the reason the head is out in front to begin with.
What to do when one is building
Do not go straight to the base of the skull. Start with a chest release, then slow SCM work, then rest the base of the skull on a soft ball with your weight light and your breath slow.
Then lengthen your exhale for a minute. A longer exhale nudges the nervous system out of its braced state.
When to see someone
Get medical care for the worst headache of your life, one that comes on suddenly like a thunderclap, or one with fever, stiff neck, vision changes, weakness, confusion, or after a head injury.
Also talk to a clinician about headaches that are new, changing, or frequent enough to need regular medication.
Quick checklist
- Open the chest before working the neck
- Add slow, gentle SCM and scalene work
- Use light pressure only at the base of the skull
- Unclench the jaw: tongue soft, teeth apart
- Finish with one minute of long, slow exhales
Pro tip from the table
Check your jaw before you check your neck. Most people who get these headaches are quietly holding their back teeth together all day.
Common questions
Can dehydration cause this?
It can contribute. Water and a short movement break are worth trying before anything else.
How long until the pattern changes?
People often notice a difference in one to two weeks of daily short sessions, especially when the screen setup changes too.
Is it safe to work near the base of the skull?
With light pressure and slow movement, most people are comfortable. Stop with any dizziness, visual change, or shooting sensation and check with a clinician.
Reading about it helps. Feeling it change helps more.
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Start My Daily ReliefReferences
- Cervicogenic headache — StatPearls, NCBI Bookshelf
- Tension-type headache — StatPearls, NCBI Bookshelf
Keep reading
Educational information only. It is not medical advice, diagnosis or treatment. If pain is severe, sudden or getting worse, please see a licensed clinician.