--- title: "Take Control of Your Headache: Initial Steps for Relief" description: Take control of your cervicogenic headaches with tailored physical therapy strategies. Learn how to alleviate pain and improve your quality of life. image: https://www.steadystatehealth.com/hubfs/side%20profile%20stressed%20young%20businessman%20sitting%20outside%20corporate%20office%20holding%20head%20with%20hands%20looking%20down.%20Negative%20human%20emotion%20facial%20expression%20feelings..jpeg --- [Skip to content](https://www.steadystatehealth.com/the-active-maine-blog/take-control-of-your-headache-initial-steps-for-relief#main-content) [![Steady State Physical Therapy](https://www.steadystatehealth.com/hs-fs/hubfs/logo-long-blue-2.png?width=2000&height=503&name=logo-long-blue-2.png)](https://www.steadystatehealth.com/) - [Services](https://www.steadystatehealth.com/services) Show submenu for Services - [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) - [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) - [Virtual Running PT](https://www.steadystatehealth.com/virtual-running-physical-therapy) - 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[Community Events](https://www.steadystatehealth.com/community-events) - [Youth Athlete Scholarship](https://www.steadystatehealth.com/youth-athlete-financial-scholarship) - [Find Your Steady State run training app](https://steadystate.fit/) - [Heat Adjusted Pace Calculator](https://www.steadystatehealth.com/heat-adjusted-pace-calculator) - [Backyard Ultra Live Timer app](https://backyardultralive.com/) - [Back Cove Backyard Ultra race](https://ultrasignup.com/register.aspx?did=141589) - [No Chip Timing app](https://nochiptiming.com/) - [Baxter State Park walkable map](https://keltoncullenberg.github.io/baxter-state-park/) - [Maine Distance Project](https://www.mainedistanceproject.com/) - [All running calculators and tools](https://www.steadystatehealth.com/running-calculators-and-tools) - [Book Now](https://www.steadystatehealth.com/contact) [Book Now](https://www.steadystatehealth.com/contact) Mar 14, 2024, 9:35:07 AM # Take Control of Your Headache: Initial Steps for Relief ![Picture of Dr. Kelton Cullenberg, PT, DPT](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-36%20-%20Copy-1.jpg?width=50&name=230505-BDoscher-SteadyState-36%20-%20Copy-1.jpg) [Dr. Kelton Cullenberg, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-kelton-cullenberg-pt-dpt) Share: [facebook-f icon](http://www.facebook.com/share.php?u=https://www.steadystatehealth.com/the-active-maine-blog/take-control-of-your-headache-initial-steps-for-relief) [linkedin-in icon](http://www.linkedin.com/shareArticle?mini=true&url=https://www.steadystatehealth.com/the-active-maine-blog/take-control-of-your-headache-initial-steps-for-relief) [Twitter icon](https://twitter.com/intent/tweet?url=https://www.steadystatehealth.com/the-active-maine-blog/take-control-of-your-headache-initial-steps-for-relief) [pinterest-p icon](http://pinterest.com/pin/create/link/?url=https://www.steadystatehealth.com/the-active-maine-blog/take-control-of-your-headache-initial-steps-for-relief) [envelope icon](mailto:?body=https://www.steadystatehealth.com/the-active-maine-blog/take-control-of-your-headache-initial-steps-for-relief) Regular headaches can majorly disrupt your life. Cervicogenic headaches, originating from the neck, are particularly troublesome as they are often misdiagnosed or mistaken for other headache types. These headaches' correct identification matters as the right diagnosis can lead to effective treatment plans and lessen your discomfort. Cervicogenic headaches typically cause mild to moderate pain over the forehead, discomfort behind one or both eyes, and widespread pain that encircles the head and neck. Notably, the discomfort usually initiates in the neck before spreading to the head. Understanding these symptoms is vital, enabling you to recognize the onset of such headaches and seek timely help. To alleviate the impact of cervicogenic headaches, it's critical to address the underlying causes and implement suitable management steps. The importance of this lies in the fact that with a strategy tailored to combat cervicogenic headaches specifically, you can significantly improve your daily life quality. Posture is one such factor that plays a significant role in these headaches. While perfect posture might seem like the answer, it's more about changing your posture throughout the day to reduce neck strain. You aim to keep a neutral position when static and change postures frequently. Setting reminders to move every 30-40 minutes can help maintain dynamic posture, reducing the likelihood of cervicogenic headaches, and thereby improving your productivity and overall wellbeing. Upper back mobility is often likened to a "green leafy vegetable"—we all need more, and we can't have too much. Stiffness in the upper back can increase the workload on the neck, causing strain. Incorporating exercises, like the [Open Book Maneuver](https://youtu.be/OwycdshBPeo), can help improve upper back mobility and thus lessen neck strain. Regular practice of such exercises can potentially reduce the frequency and intensity of your headaches. Deep neck flexors, muscles that help stabilize the cervical spine, need strengthening in managing cervicogenic headaches. Weakness in these muscles can cause neck pain and headaches. Exercises such as [Chin Tucks](https://youtube.com/shorts/QTibriqpKCw?feature=share), performed regularly, can help strengthen these muscles and thus control headaches more effectively. Focusing on strengthening your upper back is also crucial. Strengthening muscles around your shoulder blades can reduce strain on the cervical spine. Exercises like [Banded Pull Aparts](https://youtu.be/p-mBXaokbR0) can help build upper back strength, providing better support for your neck and reducing the chances of cervicogenic headaches. By addressing these factors through physical therapy, you can reduce the impact of cervicogenic headaches on your daily life. Remember, each individual is unique and would benefit from a personalized plan from a physical therapist. If chronic headaches are hampering your life, reach out to us at [admin@steadystatehealth.com](mailto:admin@steadystatehealth.com) or via the button below. Our personalized guidance could be your pathway to a headache-free life! [Schedule a Free Discovery Call](https://www.steadystatehealth.com/contact)   [Physical Therapy Portland Maine](https://www.steadystatehealth.com/the-active-maine-blog/tag/physical-therapy-portland-maine), [sports physical therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/sports-physical-therapy), [Maine Physical Therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/maine-physical-therapy), [headaches](https://www.steadystatehealth.com/the-active-maine-blog/tag/headaches) ## Related posts [![Farren deadlifting 265# at a deadlifting competition.](https://www.steadystatehealth.com/hs-fs/hubfs/PXL_20230429_173222535_exported_22655.jpg?height=200&name=PXL_20230429_173222535_exported_22655.jpg)](https://www.steadystatehealth.com/the-active-maine-blog/defying-medical-restrictions-my-path-from-hernia-surgery-to-deadlifting-265) [Physical Therapy Portland Maine](https://www.steadystatehealth.com/the-active-maine-blog/tag/physical-therapy-portland-maine), [Injury Prevention](https://www.steadystatehealth.com/the-active-maine-blog/tag/injury-prevention), [core engagement](https://www.steadystatehealth.com/the-active-maine-blog/tag/core-engagement), [sports physical therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/sports-physical-therapy), [core exercises](https://www.steadystatehealth.com/the-active-maine-blog/tag/core-exercises), [Maine Physical Therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/maine-physical-therapy), [core strength](https://www.steadystatehealth.com/the-active-maine-blog/tag/core-strength), [hernia](https://www.steadystatehealth.com/the-active-maine-blog/tag/hernia), [farren](https://www.steadystatehealth.com/the-active-maine-blog/tag/farren) ## [Defying Medical Restrictions: My Path from Hernia Surgery to Deadlifting 265#](https://www.steadystatehealth.com/the-active-maine-blog/defying-medical-restrictions-my-path-from-hernia-surgery-to-deadlifting-265) ![Picture of Farren Welzel](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-49%20-%20Copy-1.jpg?width=50&name=230505-BDoscher-SteadyState-49%20-%20Copy-1.jpg) [Farren Welzel](https://www.steadystatehealth.com/the-active-maine-blog/author/farren-welzel) Mar 14, 2024, 10:03:16 AM Author: Farren Welzel [Read more](https://www.steadystatehealth.com/the-active-maine-blog/defying-medical-restrictions-my-path-from-hernia-surgery-to-deadlifting-265) [![An infographic on different causes of plantar heel pain by Tom Goom Running Physio](https://www.steadystatehealth.com/hs-fs/hubfs/RunningPhysio%20Plantar%20Heel%20Pain%20Diff%20Dx.png?height=200&name=RunningPhysio%20Plantar%20Heel%20Pain%20Diff%20Dx.png)](https://www.steadystatehealth.com/the-active-maine-blog/not-all-heel-pain-is-plantar-fasciitis) [Physical Therapy Portland Maine](https://www.steadystatehealth.com/the-active-maine-blog/tag/physical-therapy-portland-maine), [Maine Running](https://www.steadystatehealth.com/the-active-maine-blog/tag/maine-running), [Runner Education](https://www.steadystatehealth.com/the-active-maine-blog/tag/runner-education), [Runner's Health](https://www.steadystatehealth.com/the-active-maine-blog/tag/runners-health), [Running Injuries](https://www.steadystatehealth.com/the-active-maine-blog/tag/running-injuries), [sports physical therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/sports-physical-therapy), [running physical therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/running-physical-therapy), [Maine Physical Therapy](https://www.steadystatehealth.com/the-active-maine-blog/tag/maine-physical-therapy), [plantar fasciitis](https://www.steadystatehealth.com/the-active-maine-blog/tag/plantar-fasciitis), [foot pain](https://www.steadystatehealth.com/the-active-maine-blog/tag/foot-pain), [plantar fasciopathy](https://www.steadystatehealth.com/the-active-maine-blog/tag/plantar-fasciopathy) ## [Not all Heel Pain is Plantar Fasciitis](https://www.steadystatehealth.com/the-active-maine-blog/not-all-heel-pain-is-plantar-fasciitis) ![Picture of Dr. Kelton Cullenberg, PT, DPT](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-36%20-%20Copy-1.jpg?width=50&name=230505-BDoscher-SteadyState-36%20-%20Copy-1.jpg) [Dr. Kelton Cullenberg, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-kelton-cullenberg-pt-dpt) Apr 10, 2024, 3:10:16 PM How do you know if your heel pain is plantar fasciitis or something else? 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