Can Physical Therapy Really Help With Headaches?

When you think about treating headaches or migraines, physical therapy probably isn’t the first thing that pops into your mind. Most people immediately reach for a bottle of ibuprofen or try to push through until the pain passes. But here’s the thing—many headaches don’t actually start in your head at all. They can be rooted in tension, posture problems, or stiffness in your neck and shoulders.

That’s where physical therapy comes in. By treating the underlying issues in your muscles and joints, PT can help reduce how often headaches strike, how long they last, and even how intense they feel. For anyone who’s tired of relying on medication alone, this can be a real game changer.

The Types of Headaches Physical Therapy Can Help

Of course, not every headache responds to physical therapy—but quite a few do, especially the ones tied to musculoskeletal issues. Let’s break down the most common types:

1. Tension Headaches
These are the ones that sneak up when your shoulders are tight, your neck feels stiff, and stress levels are high. They often feel like a band wrapping around your head.

2. Cervicogenic Headaches
This fancy term just means your headache is coming from the neck (the cervical spine). The pain usually shows up on one side of the head or behind the eye.

3. Postural Headaches
If you’ve ever left work with a throbbing head after a long day hunched over your computer, you know these well. Poor posture and long hours at a desk are often to blame.

4. Migraines (Supportive Care)
Physical therapy won’t cure migraines—but it can help reduce certain triggers by improving posture, mobility, and stress management. For many people, that means fewer flare-ups.

How Does Physical Therapy Actually Reduce Headaches?

The beauty of physical therapy is that it doesn’t just mask symptoms—it goes after the root cause. A PT will take the time to figure out what’s really driving your headaches and then build a plan to fix it. Some of the most common approaches include:

• Manual therapy – Hands-on techniques to ease tight muscles and restore motion in your neck and upper spine.
• Postural training – Teaching you how to avoid that forward-head, rounded-shoulders look that puts so much strain on your neck.
• Strengthening exercises – Building up the deep neck flexors, upper back, and shoulder stabilizers so your posture can hold itself up.
• Stretching routines – Loosening tight spots in the chest, shoulders, and neck that feed into headaches.
• Ergonomic coaching – Making sure your home office or workstation is set up in a way that doesn’t sabotage you.
• Breathing techniques – Helping you manage stress and improve oxygen flow, which can calm both body and mind.

When you put all of these together, you’re not just treating headaches—you’re preventing them.

A Few At-Home Exercises to Try

If your headaches tend to be triggered by posture or tension, here are some gentle exercises that many people find helpful. They’re simple, quick, and safe for most folks. (Of course, stop if your symptoms get worse.)

1. Chin Tucks

• Sit or stand tall
• Gently pull your head straight back, like you’re making a double chin
• Hold for 5 seconds, repeat 10 times

2. Upper Trap Stretch

• Sit on one hand, tilt your head to the opposite side
• Hold for 20 seconds, repeat on both sides

3. Scapular Retractions

• Squeeze your shoulder blades together
• Hold for 5 seconds, repeat 10–15 times

Even just sprinkling these into your day can start to make a difference, especially if you’re glued to a desk.

When to Consider Physical Therapy for Headaches

So how do you know when it’s time to get a physical therapist involved? It might be worth making an appointment if:

• Your headaches start in the neck or seem tied to stiffness there
• Pain gets worse the longer you sit at your desk
• You feel limited range of motion when turning your head
• Medications aren’t giving consistent relief
• You’re looking for a drug-free, long-term approach

Physical therapy isn’t a quick band-aid. It’s about giving you the tools and treatment to not only get relief but keep headaches from taking over your life.

Final Thoughts

At the end of the day, headaches don’t always start in your head. For many people, the real culprit is the neck, shoulders, and posture habits that slowly add up over time. By working with a physical therapist, you can finally get to the root of the problem, cut back on your reliance on medication, and take control of your health.

If headaches have been holding you back, maybe it’s time to try something different. ProMotion Rehab and Sports Medicine can help you build a customized plan for long-term relief. Why not take the first step toward fewer headaches—and more good days?