Upper Neck Pain & Pain at the base of the Skull?
Experiencing pain at the base of your skull or in your upper neck can be incredibly uncomfortable and often significantly impact day to day activities and the ability to complete daily tasks. This type of pain is common and can stem from various factors, including muscle tension, poor posture, and stress.
What Causes this Upper Neck Pain?
One of the primary contributors to pain in the upper neck and base of the skull is tension in the suboccipital muscles. The suboccipital muscles are comprised of four small muscles located just beneath the base of the skull, that play a crucial role in posture and rotation and extension movements of the head and neck. When these muscles become tight or overly tense—often due to stress or prolonged poor posture—they can compress cranial nerves, leading to pain not only in the neck but also resulting in tension headaches.
The Role of Stress
Stress can significantly impact the upper neck area. When we are under stress, we tend to hold tension in our muscles, particularly in the neck and shoulders. This can cause muscle tightness which can exacerbate discomfort in the suboccipital region, compressing on our cranial nerves and often leading to a headache.
The Impact of Posture
Poor posture, especially when working at a desk or looking down at a phone, can also lead to upper neck pain. Slouching or craning the neck forward increases strain on the muscles at the base of the skull, resulting in stiffness and discomfort. Over time, this poor alignment can lead to chronic pain and affect other areas, including the jaw.
Jaw Tension and Headaches
Tension in the neck can often translate to jaw discomfort as well, or jaw tension can contribute to neck tension. This is because the muscles of the jaw and neck are interconnected. If the suboccipital muscles are tight, they can contribute to jaw clenching or teeth grinding (bruxism), further compounding the pain and leading to headaches.
Our Top Tip for Relief: The Tennis Ball Technique
One of the simplest and most effective ways to release tension at the base of your neck is through a self-myofascial release technique using tennis balls or therapy balls. Here’s how to do it:
1. You’ll need two tennis balls (or therapy balls) and a sock. The sock will help keep the balls together and provide some cushioning.
2. Place the two balls side by side in the sock, the socks helps ensure the balls wont slip or roll away.
3. Lie back on a flat surface, such as a yoga mat or soft carpet. Position the balls just below the base of your skull, where the suboccipital muscles are located.
4. Allow the balls to gently press into the suboccipital muscles. You may find a tender spot—hold this position for a few moments to let the tension release.
5. This can work well for some people, however most find this technique more beneficial by placing the balls on top of a yoga block or book and relaxing on to them this way.
6. Once you find a comfortable position, you can gently rotate your head to one side and nod your chin up and down. Repeat on the other side to help release tightness further.
** Ensure the discomfort is not a bore a 5/10 and this isn’t bringing on a headache.
Upper neck and base of skull pain can be a frustrating and painful experience, but understanding its causes can empower you to seek effective relief. By addressing stress, improving posture, and using simple self-care techniques like the tennis ball release, you can alleviate discomfort and enhance your overall well-being.
If you’re struggling with persistent pain in your upper neck or headaches, consider reaching out to Tugun Osteopathy for a personalised assessment and a thorough treatment- we help people every day to get on top of their neck pain and would love to help you too. Give us a call on 0405 640 786 if you would like to know more, or book online here.