Can a pinched nerve cause headaches? Tips and treatment for relief and prevention

Headaches that start in your neck can feel frustrating and unexpected. Often, they’re the result of an irritated nerve in your neck, which can refer pain up into your head. Because of the neck issues contributing to the headache, treatments that target this area — such as gentle stretches and specific exercises — can be especially helpful for both relief and prevention.

“Nerves love having room to move,“ says Aashini Govani, PT, DPT, a physical therapist at Hinge Health. “If something crowds or irritates a nerve, it lets you know, but it also responds really well to gentle movement and targeted exercises.” This means pinched nerve headaches can benefit from a bigger treatment toolkit that emphasizes movement in addition to traditional approaches, like over-the-counter pain medication. 

Read on to learn about what causes pinched nerve headaches and how to treat them, especially with exercises recommended by Hinge Health physical therapists. 

What is a pinched nerve in the neck?

A pinched nerve in the neck occurs when one of the nerves exiting your spinal cord is compressed or irritated — often by nearby muscles, bones, discs, or other tissues. The nerves in your neck branch out to different areas, including your head, shoulders, arms, and even down to your fingertips. When there are changes in how nerves function, it can lead to a range of symptoms, including: 

• Tingling or “pins and needles” sensations in your arms or hands

• Sharp or shooting pain that may travel down your arm

• Muscle weakness

• Numbness

• Headaches

These symptoms can range from mild to intense, depending on the degree of nerve irritation and where the nerve is affected.

Causes of a pinched nerve headache

A pinched nerve headache is often due to factors like muscle tightness, prolonged positioning, or changes related to age and movement habits. These issues can put extra pressure on the nerves in your neck and lead to pain that radiates into your head. Some common causes of pinched nerve headaches include: 

• Muscle tightness. This is the most common cause of pinched nerve headaches, says Dr. Govani. When the muscles near your cervical spine become tense, they can put pressure on nearby nerves and trigger what’s sometimes called a “ram’s horn headache.” The pain usually starts at the back of your neck or head and moves up and around your ear toward your eye, following the curve of a ram’s horn.

• Disc issues. The discs between the bones in your neck act as cushions, absorbing shock and allowing for smooth movement. If a disc shifts, it may press on a nearby nerve. “This can irritate the nerve and send pain up to the skull,” explains Dr. Govani. 

• Age-related changes. As you get older, the discs and joints in your spine naturally lose flexibility and height. This can reduce the space around the nerves in your neck, making them more likely to become irritated. These changes are a normal part of aging and can play a role in nerve-related headaches.

• Prolonged positioning. Staying in one position for extended periods — such as sitting at a desk or in a car — can limit neck mobility and increase pressure on nerves. “Our bodies are designed to move, and regular movement helps keep neck tissues healthy and gives nerves the space they need,” says Dr. Govani.

• Nerve issues at the base of your neck. Your occipital nerves run from your neck into your scalp. When they become irritated or inflamed, it's known as occipital neuralgia. Tight muscles at the base of the skull are a common cause, but other factors — such as injury, arthritis, or nerve issues — can also contribute. The resulting pain is often described as sharp, shooting, or throbbing at the back of the head, and may radiate to the scalp or behind the eyes.

How long does a pinched nerve headache last?

How long a pinched nerve headache lasts can vary from person to person. Some people may experience symptoms for just a few hours, while others might have headache pain that lingers for days or even becomes a recurring issue. In general, if the underlying neck irritation or pinched nerve is addressed — through rest, gentle stretching, physical therapy, or other treatments — most people start to improve within a few days to a couple of weeks. If pain from a pinched nerve headache persists longer than this, or if it gets worse over time, it's a good idea to talk to a healthcare provider to explore additional options for relief.

How is a pinched nerve headache different from migraine?

A pinched nerve headache and migraine can feel similar, but they have important differences, says Dr. Govani. Pinched nerve headaches often start with neck pain or stiffness and may cause discomfort that radiates from your neck into your head. Migraine, on the other hand, usually involves throbbing pain, sensitivity to light or sound, and may not be connected to neck issues. Here’s how pinched nerve headaches differ from migraine: 

• Origin. Pinched nerve headaches are caused by irritation of nerves in your neck, which can cause pain in your head. Migraine is a type of headache that may involve changes in the brain's electrical activity. Migraine attacks may be triggered by factors like changes in routine, stress, certain foods, or environmental stimuli — rather than by physical irritation or compression of the nerves in the neck.

• Symptoms. “A pinched nerve headache usually causes pain on one side of your head that radiates from your neck upward. The discomfort often worsens with neck movement,” explains Dr. Govani. The pain may feel like a dull ache or, at times, a more intense throbbing. Migraine episodes are often accompanied by additional symptoms such as nausea, vomiting, and sensitivity to light or sound. Some people with migraine also experience scalp tenderness or visual disturbances, like flashing lights, before the headache begins.

• Triggers. Pinched nerve headaches are often brought on by physical triggers, including muscle tension or prolonged positioning. Migraine can be triggered by environmental or physiological factors like lack of sleep, certain foods, hormonal changes, or shifts in weather. But some migraine attacks can occur without any identifiable trigger.

• Duration. Pinched nerve headaches usually last a few hours and often improve with movement or changing positions. Migraine attacks can last from several hours to several days. Plus, other symptoms such as fatigue or brain fog can occur during the “prodrome” phase (before the headache starts) and “postdrome” phase (after the headache ends), sometimes lingering for a couple of days even after the migraine pain has subsided.

Importance of movement for pinched nerve headaches

When you’re dealing with a headache, especially one linked to a pinched nerve in your neck, the last thing you might feel like doing is moving. It’s natural to want to rest and stay still, but gentle exercises are actually one of the most effective ways to provide relief — both during and between headache episodes. Movement helps to keep the muscles, joints, and nerves in your neck healthy and flexible, which can relieve irritation and pressure on nerves that trigger headache pain. 

The above stretches recommended by Hinge Health physical therapists can help you manage and prevent headaches from a pinched nerve in your neck. These gentle movements help with neck strength and flexibility. This not only encourages freer, more comfortable motion, but also reduces pressure on irritated nerves. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for pinched nerve headaches

Most pinched nerve headaches can be managed at home with simple, effective treatments. Gentle movement and targeted exercises help reduce pressure on irritated nerves in your neck and promote healing by boosting circulation. “You want to get more blood flow to the area to help reduce inflammation,” says Dr. Govani. Other self-care strategies — like applying heat or changing positions more frequently — can also relieve pain and support recovery. Here’s how you can treat a pinched nerve headache: 

• Try targeted exercise and physical therapy. “Targeted neck exercises help create space for the nerves in your neck, so they can function better,” says Dr. Govani. The exercises listed above are a great starting point, but physical therapy offers even more. A physical therapist can assess your specific needs, create a personalized exercise plan, and help you address any underlying issues, like muscle imbalances, that may be contributing to your headaches. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Movement might not seem appealing when you have a headache, but even short bursts of activity — like 10 minutes of brisk walking — can increase blood flow to your neck and help relieve a pinched nerve headache. Research shows that regular aerobic exercise not only eases discomfort but can also reduce how often these headaches occur and their intensity over time. 

• Use ice or heat. Both ice and heat can help relieve the pain of a pinched nerve headache, says Dr. Govani. Ice is often helpful when pain is intense, while heat can relax tight, stiff muscles in your neck. Try both methods to see which works best for you.

• Try over-the-counter (OTC) medication. Many people reach for over-the-counter (OTC) pain relievers like ibuprofen (Advil, Motrin), naproxen (Aleve), or acetaminophen (Tylenol) as their first step for headache relief. These can help ease pain enough to allow you to do gentle stretches or exercises, which can help provide long-term relief by addressing the causes of pinched nerve headaches. If you have other health conditions or take medications, check with your provider before using these pain relievers.

• Do diaphragmatic breathing. This technique involves slow, deep breaths that fully engage your diaphragm — the muscle at the base of your ribcage. “Diaphragmatic breathing can help relieve pinched nerve headache pain by calming your body and reducing your brain’s perception of pain,” explains Dr. Govani.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for relief, such as massage, acupuncture, or chiropractic care. Research shows that these treatments can help reduce the frequency and severity of pinched nerve headaches, and improve range of motion in your neck.

How to prevent pinched nerve headaches

Preventing pinched nerve headaches often comes down to healthy daily habits. Keeping your neck strong and flexible, reducing strain, and managing stress can make a big difference in how you feel. Hinge Health physical therapists recommend the following tips to help lower your risk of developing these headaches:

• Keep your neck moving. Incorporate gentle neck stretches and regular physical activity into your daily routine — even a few minutes at a time can help. Moving your neck and body helps your flexibility and strength, making it less likely that nerves will become compressed or irritated.

• Change positions. Whether you spend most of your day sitting, standing, driving, or doing household tasks, it’s important to avoid staying in one position for too long. Take regular breaks to stretch, walk around, or gently move your neck and shoulders. If you’re driving, stop when possible to stand or move around. If you’re on your feet a lot, shift your weight or stretch between activities. For screen use, position your device so you don’t have to lean forward to see your computer. “Holding that position can put extra pressure on your neck,” says Dr. Govani. 

• Take steps to manage stress. Stress can cause your neck and shoulder muscles to tighten, which increases the risk of pinched nerve headaches. Finding small ways to relax — like diaphragmatic breathing, light exercise, or spending time with others — can help keep muscles loose and reduce headache risk. “Find activities that bring you joy and help you relax,” suggests Dr. Govani. 

When to see a doctor

Pinched nerve headaches often improve on their own with conservative treatments. But if a headache is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Blurred or double vision

• Pain that radiates down your arm

• Fever and a stiff neck

• A sudden, intensely painful headache

• Difficulty with speech or swallowing

• Trouble moving an arm or leg

PT tip: Do your chin tucks 

Dr. Govani recommends practicing chin tucks regularly — even when you don’t have a headache. “You can do them at your desk, in the car, or while washing dishes,” she says. In addition to the exercises above, chin tucks help reduce tension in your neck muscles, which can relieve pressure on the nerves in your neck and prevent irritation that leads to pinched nerve headaches. Making this simple move a habit can support neck health and reduce headache risk over time. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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