Neck pain is a very common problem that is often accompanied by a stiff neck and headaches.

Often the stiff neck is the main cause for neck pain and headaches.

And today I will show you how you can cure your neck pain and headaches with 4 exercises.




I’m also going to talk about neck pain at the base of your skull and the cause and treatment of a pinched nerve in your neck.

What you should know first is that a pinched nerve doesn’t cause headaches. A headache is most often caused by a stiff neck and stiff muscles.

A pinched nerve causes radiating pain and symptoms in your arm.

Here I’ll teach you what does cause a headache and how you can solve it by yourself.

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So keep reading to learn more about all of this.

In fact, this is what you will learn here:

The anatomy of the neck

So first I will teach you something about the anatomy of your neck. This way you will understand the changes in your neck which are the main cause for your neck pain and stiff neck.

neck painYour neck consists of 7 neck vertebrae. In the picture, you can see a vertebra from above.

The first vertebrae attach directly to the base of your skull.

Your spinous process is the bony part you can feel at the back of your neck.

The body is the part where your vertebra are stacked on top of each other.




In between of the two body’s is your intervertebral disc located.

The second connection between two vertebrae are the articular facets. Both your intervertebral body and articular facet are covered with cartilage. This cartilage is important for the mobility of your neck because these connections are the joints that make your neck able to move.

On the side of your neck, the two articular facets form the intervertebral foramen. This is the place where your nerves leave your neck. The vertebral foramen is the place where your spinal cord is located.

The arteries in your neck run through the transverse foramen.

Also, your neck is covered with muscles that stabilize your neck. These muscles are very important for your neck pain treatment which we’ll discuss later.

Now I’ve discussed the most important parts of your neck. This will able me to explain to you the cause and treatment of your neck pain.

So let’s continue with the most common form of neck pain: A stiff neck.


Neck pain, stiff neck, and headache causes

So the first neck pain problem I’ll discuss is the ordinary neck pain with a stiff neck.




There are typically 2 things that can happen here.

The first thing is that you wake up with a stiff neck. This can be caused by 3 things:

  • Overuse
  • Stress
  • A bad mattress or pillow

The second thing that can happen is a sudden sting in your neck. It looks a little like throwing out your back.

In both cases, the problem lies in the connection between the two articular facets. Somehow one of these joints gets stuck or locked. This reduces the mobility of the joint.

What exactly happens is unknown until now.

What we do know is that the articular facet can cause pain which might radiate to the back of your head, the base of your skull or to your shoulder.

the first 3 levels will radiate to the back of your head and might cause a headache there.  The other levels will radiate to your shoulder or even your upper arm and can cause pain there.

Penetrex cremeIt also causes a stiff neck.

I’ll show you how to solve this later in this post.

When this problem stays longer and longer the muscles in your neck start to cause pain as well. This is because of your neck pain and stiff neck these muscles become overused. You’re still trying to move your head but with greater resistance. This will increase the tension in your neck muscles.

This causes even more pain and eventually a headache. This headache is usually located in your forehead.

A stiff neck can also be one of the reasons for developing shoulder impingement syndrome.

Neck pain and stress

The second cause for a stiff neck is stress, overuse or a bad pillow.

Basically, these 3 factors are all a form of overuse.

With all of these factors, your muscles have to do more than they can handle.

The overuse causes the muscles to tense up which will limit the mobility of your neck.




As a result, the mobility of the joints in your neck is also reduced. This causes a vicious circle.

You will have to break this circle to relieve the pain in your neck.

So now I teach you exactly how you can solve your neck pain quickly by yourself with the following neck pain relief exercises.

So keep on reading. You’re almost there to solve your neck pain within a few weeks.

Neck pain and stiff neck relief exercises home treatment

Our neck pain and stiff neck home treatment consist of 2 simple pain relief exercises.

You can do these 2 exercises easily at home. They don’t require any fancy equipment.

Neck pain exercise 1: Increasing the mobility of your neck

The first neck pain relief exercise will restore the mobility of your neck.

When the mobility of your neck is improved again the muscles have a chance to recover. This will relief your neck pain.

Perform the exercise like this:

  • Wrap a towel around your neck
  • Take with your left hand the right side of the towel and with your right hand the left side
  • Now lift the hand that is in front up until the towel is at the same height as your cheek
  • Now pull with your arm and the towel your head in the full rotation to the side
  • Repeat this 10 times and then change to the opposite side by changing your hands
  • Finally grasp the towel normal and lift your arms up and look up at the same time

On the video below you can exactly see how to perform the exercise.




Perform this exercise twice a day, both in the morning and in the evening.

As you can see, you can do it easily at your own home.

It might hurt in the beginning when you’re doing this exercise but in the days after the pain will be reduced along with the tension in your neck muscles.

Neck pain exercise 2: Stretching your neck muscles

The second exercise is designed to stretch your neck muscles. The main muscle that gets tight is your trapezius muscle. He is also the main cause of a headache.

You can do this with the following exercise:

  • Place your hand on top of your head
  • Bend your neck sideways by pulling down your head
  • Also, rotate it a little bit to the same side
  • You will feel stretching of your trapezius on the other side
  • Hold this for 10 seconds and repeat it 3 times

On the video below you can exactly see how to perform the exercise.

Repeat this exercise twice a day. I would also advise you to do it on both sides since usually both sides are affected.

It is easy to do at home when you’re watching television.

These 2 exercises will usually solve your neck pain and stiff neck.

However, to keep your neck pain away you have to get rid of the risk factors that caused your neck pain in the first place. Otherwise, your neck pain will be back very soon.

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Neck pain exercise 3: Improving your posture




One of the things you can do is improving your posture.

A poor posture causes more stress on your neck and head. This is because of your posture your head is positioned in front of your body.

Because of this, your neck and neck muscles have to work hard to prevent your head from falling down. This is a form of overuse of your neck resulting in neck pain.

By doing the following exercise regularly you can improve your posture against back pain and neck pain.

For good posture you need to pay attention to the following things when standing:

  • Place your body weight on the back of your feet
  • Slightly bend your knees
  • Pull your stomach in
  • Stretch up your chest
  • Lift up your head

In the next video, you can see how to correct yourself and what good posture looks like.

At first, it will feel weird because your body tells you it’s wrong. It will take 2 weeks of good practice to make it feel normal.

You can do this by constantly correcting yourself on your posture. After a while, you will feel that you stand correctly without thinking about it.

It can also be tiring at first but this will get over soon as well.

This is the basic treatment for neck pain.

Now I will tell you more about other forms of neck pain.

If you find our information helpful and would like to support us you can donate here through PayPal or leave a review on Google or Facebook.

Neck pain and headache in the back of your head

Another location with regular neck pain is neck pain in the back of your head, at the base of your skull.

neck pain locationThis type of neck pain is also caused by problems in the facet joints. The difference is that the problem is located higher in your neck.

It is a typical sign of facet joint problems at the level of C2-C3.

As you can see in the picture pain from this level radiates towards the back of your skull and even to the back of your head in the end.

Neck pain exercise 4: Pain relief at the base of your skull

To solve neck pain at the base of your skull and headache at the back of your head you have to restore the mobility of your neck, just like with normal neck pain.

And also add the following neck pain exercise specially designed for treating neck pain at the base of your skull:

  • place the towel in your neck right under the bump on your skullli>
  • Hold both ends of the towel horizontally
  • Now pull the towel forward
  • At the same time pull your chin in
  • Hold this for 5 seconds
  • repeat this 10 times

In the next video, you can see how to perform the exercise.

Repeat this exercise twice a day. As the mobility of your neck increases, your headache will disappear.

Combine this exercise with the exercises I described earlier.


Neck pain and a headache in the front of your head

As I already mentioned before, a headache in your forehead is often caused by tension in your trapezius muscles.

When you have tension in these muscles, usually because of stress, they cause radiating pain into your forehead.

To solve this radiation you have to stretch the muscles and also get rid of the stress and possible stiff neck.

To do this you can perform the exercises described earlier.

Cervical radiculopathy causing a pinched nerve

Another common and annoying neck pain cause is a pinched nerve. This is also known as cervical radiculopathy.

pinched nerve neckThere can be several causes for a pinched nerve in your neck.

However, it all starts with degeneration of 1 of the following structures in your neck:

  • Intervertebral Disc
  • Facet Joint arthrosis
  • Thickening of the ligaments in your neck
  • Neck arthrosis

What basically happens is that somewhere the space for the nerves in your neck becomes too small.

As you get older, your intervertebral disc weakens which makes him smaller.

Also, the cartilage covering your facet joints and vertebrae’s starts to disappear.

All of this makes your intervertebral foramen smaller. This is where your nerves leave your neck.

When space gets smaller, the nerve gets pinched here.

The second thing that can happen is that the ligaments that run through your vertebral foramen thicken, also due to degeneration.

The thickening narrows this vertebral foramen, also causing pressure on your nerves.

You can recognize a pinched nerve by pain and radiation in your arm. It might also cause weakness of usually one arm.

However, a pinched nerve never causes a headache. this is impossible because the nerves in your neck don’t run to your head. Therefore they can’t cause a headache.

Problems in both arms due to a pinched nerve in your neck is rare. When you have this you should see a doctor first, before you start this treatment.

Penetrex cremePinched nerve in the neck treatment at home

Luckily with our pinched nerve treatment at home, you can relieve your symptoms with a few simple home exercises.

When you suffer from a pinched nerve in your neck, it’s important to increase the space within your neck. This will reduce the pressure on the nerves.

These exercises won’t increase the quality of your intervertebral disc or restore the cartilage in your neck.

They just make sure that the joints in your neck can move a little better again. This will increase the space, reducing the symptoms.

You can do this by performing the exercises I described earlier on this page. These exercises will increase the mobility of your neck, increasing the space in your neck.

And the best thing is that you can do them easily at home because you don’t need any fancy equipment.

You have to be aware of the fact that it can take a few weeks before you see results. This is because it is a difficult problem to solve.

If these exercises don’t work after a few weeks, you should see a doctor because you might need other treatment options in this case.

Neck pain when sleeping