Unravelling the mystery behind your neck pain
Have you ever wondered how on earth you’ve managed to wake up one morning with a jammed-up neck? Or maybe you’re wondering why work deadlines are giving you pounding headaches out of nowhere? Well, you’re in the right place!
Neck pain and headaches can be one of the more common debilitating conditions an individual can deal with on a regular basis. It was estimated that both neck and back pain cost the Australian health care system a whopping $3.4 billion in 2019-20, and that figure doesn’t even account for the indirect costs that include productivity loss at work and informal care from friends and family. It is a very common and costly condition that, unfortunately, does not correlate with the success of available treatments.
Today’s blog is going to deep dive into common triggers that are known to set off neck pain and headaches, as well as offer some tips on how to find some sweet relief!
Anatomy of the neck
The neck (otherwise known as the cervical spine) consists of a broad range of skeletal and muscular structures to allow for movement and act as protection of the spinal cord, nerves and blood vessels. The bones of the spine are known as your vertebrae, and there are 7 vertebrae in your cervical spine.
Muscles of the neck
How the trapezius and suboccipital muscles contribute to neck pain and headaches.
Two of the most commonly involved muscle groups in neck pain are the trapezius and suboccipital muscles. Both play key roles in neck movement and head support, and both are highly susceptible to strain—especially from modern lifestyle habits like poor posture, stress, and screen use.
The trapezius muscle
The trapezius is a large, superficial muscle that spans the upper back, shoulders, and neck. It helps move and stabilise the shoulder blades, supports head and neck posture, and assists in extending or rotating the head. When you carry a heavy bag, hunch over a laptop, or hold your shoulders up from tension, the upper trapezius is working hard—often too hard.
Overuse or chronic tension in this area can lead to stiffness, aching, and the development of trigger points (knots in the muscle). These trigger points can cause referred pain patterns, where the discomfort isn’t just felt in the neck and shoulders but can also radiate up into the head—causing tension-type headaches or pain behind the eyes and temples. This kind of muscular overload is incredibly common in desk workers, students, and anyone with prolonged screen exposure.
The suboccipital muscles
The suboccipital muscles are a small group of deep muscles located at the base of the skull, just under the back of the head. These muscles are primarily responsible for fine-tuning head movements, such as slight tilts and nods, and they help stabilise the skull atop the spine. Though small, these muscles play an outsized role in neck-related headaches.
Prolonged forward head posture—such as when you’re leaning towards a computer or looking down at a phone—causes these muscles to stay in a constant state of contraction. Over time, they become tight, fatigued, and painful. Chronic suboccipital tension can lead to suboccipital headaches, which are characterised by a dull, aching pain at the base of the skull that may radiate into the scalp, behind the eyes, or even towards the forehead. In some cases, tension in this area can irritate nearby nerves or affect blood flow, compounding the discomfort.
The headache link
Both the trapezius and suboccipital muscles are major contributors to tension-type headaches and cervicogenic headaches (headaches that originate in the neck). They’re particularly vulnerable to modern lifestyle factors such as sedentary behaviour, stress, poor ergonomics, and lack of movement variety throughout the day.
Addressing the health of these muscles through postural correction, stretching, strengthening, and stress management can significantly reduce both neck pain and the frequency of related headaches.
Other known triggers of neck pain & headaches
Poor sleep position
The way you sleep can make or break your neck health. Common issues include:
Using too many or too few pillows
Sleeping on your stomach
Lack of proper neck support
Repetitive strain
Whether you’re carrying a heavy bag on one shoulder or constantly lifting items at work, repetitive motion or poor technique can overload your neck muscles.
Trauma or whiplash
Even minor car accidents can lead to whiplash, which strains ligaments and muscles in the neck — often causing both neck pain and delayed-onset headaches.
Final thoughts
Neck pain and headaches may feel like they appear out of nowhere, but more often than not, they’re the result of underlying muscular tension, poor posture, and repetitive daily habits.
The trapezius and suboccipital muscles are commonly overlooked but play a significant role in both neck discomfort and referred headache symptoms. When these muscles are overworked—whether from prolonged screen time, stress, or awkward sleeping positions—they can become tight, fatigued, and painful.
Understanding the anatomy and biomechanics of your neck is a powerful first step toward managing these issues. With mindful changes to posture, ergonomics, sleep habits, and movement patterns, you can begin to alleviate the strain on these muscles and reduce both neck pain and related headaches.
Prevention and early intervention are key—because when it comes to neck health, small daily improvements can lead to lasting relief.
3 key takeaways
Muscle tension is a major driver — the trapezius and suboccipital muscles are frequently responsible for neck pain and tension-type headaches.
Everyday habits matter — poor posture, repetitive strain, and sleep position are common yet modifiable triggers.
Relief starts with awareness — improving posture, managing stress, and introducing simple movement strategies can help prevent and reduce symptoms.
Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
