Occipital neuralgia describes pain caused by the nerves running along the back of the head, called the occipital nerves. Inflamed occipital nerves cause intense head and neck pain, often exacerbated by tight muscles and poor posture. This article goes over 10 exercises for at-home relief, focusing on stretches, strengthening exercises, and light movement to ease pain and lower tension.
This level of discomfort can limit mobility, disrupt sleep, and make everyday activities feel overwhelming. Exercise can help alleviate pain associated with occipital neuralgia. Without effective relief, the frustration caused by occipital neuralgia only worsens. It’s important to address your nerve pain and find effective ways to reduce inflammation, release tension, and regain control over your life.
Understanding Occipital Neuralgia and How Exercises Can Help
What is Occipital Neuralgia? Understanding Occipital Neuralgia Symptoms
Neuralgia is nerve pain, indicating pain caused by a malfunction or damage to the peripheral nerves in the body. In this case, it’s the occipital nerves.
Your occipital nerves connect to the nerve roots at the top of the cervical spine, around your C1, C2, and C3 vertebrae. They wrap around the back of your head, towards the top of your scalp. The first cervical vertebra plays a critical role in the compression of the occipital nerve, which can lead to pain that radiates from the base of the skull to the eye.
The nerves closer to the midline of your skull are called the greater occipital nerves, while the nerves closer to the outline of your neck are called the lesser occipital nerves. Between them, you have the third occipital nerve, and further outwards run the auricular nerves, which connect your ears to your spine.
Like cables, nerves send electrical signals throughout the body and receive them from the brain. Sensory nerves are responsible for picking up stimuli for your mind and body to respond to. However, all peripheral nerves are capable of experiencing and relaying pain signals, from so-called nociceptors. When your nerves are damaged, these pain signals can grow in intensity.
In the case of occipital neuralgia, the pain often comes and goes in intense, but short bouts, usually lasting seconds to minutes. It’s often described as a sharp or jabbing pain, and constant, aching pains are usually caused by something else in the area.
The causes of occipital neuralgia range from direct physical trauma to the neck to repetitive neck motions, neck muscle contractions, and inflamed neck muscles. Rarely, occipital neuralgia is caused by pressure on the nerve by a benign bone tumor or cerebrospinal fluid leak.
NOTE: a conservative approach to neck and head pain can bring temporary relief, while patience and rest help your body reduce the cause of your nerve pain. However persistent or worsening neuralgia is a cause for concern and should be brought to the attention of a medical professional.
Be sure to call your doctor if:
- The pain isn’t responding to over-the-counter medication or just gets worse.
- The pain is spreading past the neck towards the eyes and forehead, with increased intensity.
- The pain is coupled with muscle weakness, numbness, tingling, or loss of feeling in any parts of the neck, arms, face, or body.
- The pain is coupled with sudden vision changes, from blurred vision to seeing double.
How Targeted Exercises Relieve Pain
Instead of aching neck pain, occipital neuralgia causes sharp but short pains. Certain exercises may improve occipital neuralgia by relieving tension, especially if the cause is a form of mechanical stress to the neck muscles affecting the nearby nerves. Additionally, massage therapy can play a significant role in relieving symptoms by reducing neck pain and tension, ultimately contributing to muscle relaxation and improved comfort for individuals suffering from this condition.
Patience and rest help the body resolve whatever physical stress is affecting your occipital nerves.
Top 10 Exercises for Occipital Neuralgia Relief
1. Neck Flexion Stretch
Start by gently tucking the chin toward the chest to stretch the back of the neck. Bring the neck back into an upright position, then repeat. This exercise relieves tension in the upper neck and improves flexibility.
2. Upper Trapezius Stretch
Sit up straight, then slowly tilt the head sideways, bringing the ear toward the shoulder, without raising the shoulder. This releases tension in the shoulder and neck muscles, which can reduce nerve compression.
3. Chin Tucks
Slowly pull the chin back to create a double chin effect. Rather than bringing your chin to your chest, you’re aiming to pull your chin back as far as you comfortably can.
4. Suboccipital Release with Tennis Ball
Place a tennis ball under the base of the skull while lying down and gently move it from side to side. This exercise incorporates massage therapy techniques, providing benefits similar to a suboccipital release. Don’t rest your whole head on the tennis ball at first, and experiment with the position of the ball on your neck and head to find the points that result in the most relief. This is a massage of your suboccipital muscles, which can provide temporary relief.
5. Shoulder Blade Squeeze
Draw shoulder blades together and hold for a few seconds. Press your chest outward while bringing your elbows closer together behind your back. Release, then repeat.
6. Levator Scapula Stretch
Turn the head to one side, looking down, and gently pull with the hand. Let the opposing arm hang low and loose, and feel the stretch through the neck, through a muscle known as the levator scapulae.
7. Cat-Cow Stretch
On hands and knees, alternate between arching (looking up, chest out, belly down, butt up) and rounding the spine (chin tucked, back out, hips towards your shoulders). This can warm up the spinal flexors, improve blood flow, and increase flexibility in the spine while releasing tension in the neck and shoulders.
8. Scapular Retraction Exercises
Sit or stand, drawing the shoulder blades back and down. You should feel your chest rise, and your shoulders drop. Slowly raise them back into a full shrug, then repeat. Mobilizing your shoulders through their frontal range of motion can help stretch the smaller muscles in the neck and upper back.
9. Deep Neck Flexor Strengthening
Lie down and gently press the back of the head into the floor. This is an isometric exercise that increases the strength of your neck flexor muscles. You can incrementally increase the difficulty of this exercise using resistance bands.
10. Seated Neck Stretch with Towel
Hold a towel around the base of the skull and gently pull forward for a neck stretch. No sudden movements, no forceful pulling, and build up the tension in the towel slowly. This provides a controlled stretch of the neck muscles, alleviating occipital neuralgia pain.
Tips for Safe and Effective Exercise Practice
Start Slowly and Build Up
The last thing you want to do is add a muscle strain to your inflamed nerve pain. Start light, easy, and slow, and work up in intensity only over long periods, and in small increments. A stronger neck might prevent neck pain from repetitive motion or poor posture in the future, and incorporating physical therapy can help improve muscle function and alleviate pain through targeted exercises. However, too much resistance or high-volume neck exercises can increase the discomfort.
Monitor for Pain and Discomfort
If the pain gets worse, either in duration, intensity, or frequency, then stop your exercises and consult a doctor. Monitor for occipital neuralgia symptoms, such as shooting or throbbing sensations that may radiate to the neck or scalp, and note any overlap with migraine symptoms. Your best bet might be a temporary nerve block or a neck brace, at least until the pain gets better. Consider using non-steroidal anti-inflammatory drugs, such as ibuprofen, to help keep the pain in check.
Conclusion
Occipital neuralgia exercises can play a vital role in managing pain and discomfort by relieving tension, improving posture, and increasing neck and upper back strength. Incorporating gentle stretches, targeted strengthening exercises, and relaxation techniques into your routine can help reduce symptoms and prevent flare-ups. Always consult a healthcare professional before starting any exercise regimen to ensure it’s safe and effective for your condition.
Take the First Step Towards Pain-Free Living Today
