What helps with headaches – massage techniques

Types of headaches:

Before we dive into specific massage techniques, it’s important to understand what type of headache you’re dealing with. Massage isn’t a universal cure for all headaches, but for certain types it can work almost miraculously.

1. Tension headache – the most common type. You feel pressure or tightness in the forehead, temples, or neck area. It is usually linked to stress, lack of sleep, or poor posture.
2. Migraine – intense pain, often on one side of the head, frequently accompanied by nausea and sensitivity to light and sound.
3. Cluster headache – extremely severe pain, typically around one eye.
4. Cervicogenic headache – pain originating from the cervical spine and spreading into the head.

Why massage helps

Massage stimulates blood circulation, relaxes tense muscles, calms the nervous system, and supports lymphatic flow. When it comes to headaches, targeted massage can remove the root cause – tension in the trapezius, neck, and facial muscles.

Beyond physical relief, massage also has a powerful mental effect – it promotes the release of endorphins and reduces levels of the stress hormone cortisol.

Article about massage and stress here.

Professional massage techniques for headache relief

Neck and arm massage

Tension in these areas is a common cause of headaches. The therapist focuses on:

• upper trapezius muscles
• the transition between the cervical spine and skull
• muscle attachments around the shoulders
• chest muscles and arms

Trigger point therapy

This technique is usually part of most massages unless it’s purely a relaxation massage. To eliminate small muscle knots, deeper pressure is often required, which is always discussed with the client beforehand.

Headaches can originate from so-called “trigger points” – small stiff knots in the muscles. When pressed, they can cause sharp, radiating pain into the forehead or temples.

Most common areas:

• sternocleidomastoid (muscle on the side of the neck)
• suboccipital muscles (back of the neck)
• temporal muscles (temple area)

Anti-stress head massage

This technique originates from Ayurveda. It focuses on the scalp, forehead, temples, and upper neck. It’s excellent for mental relaxation, reducing stress, and helping with insomnia.

How to help yourself at home:

Neck and nape massage:

What you need: just your fingers

1. Sit up straight and relax your shoulders.
2. Place your thumbs just below the skull where you feel two small indentations.
3. Apply gentle pressure and make small circular movements.
4. Continue towards your shoulders and gradually massage the trapezius muscles.

🕐 Duration: 3–5 minutes

💡 Tip: If you have a ball at home (tennis or massage ball), place it between your neck and the wall and gently lean into it to release deeper muscle layers.

Temple and forehead massage:

Great for stress and tension

1. Place your index and middle fingers on your temples.
2. Apply light pressure and massage in circular motions.
3. Then move your fingers above the eyebrows and glide them from the center of the forehead outward towards the hairline.

🕐 Duration: 2–3 minutes

💆‍♀️ Bonus: Use a drop of essential oil (lavender, peppermint, or eucalyptus).

Base of the skull massage:

Suboccipital muscles are often overworked – massaging this area brings immediate relief.

Suboccipital muscles are deep muscles located at the back of the neck where the skull meets the cervical spine.

1. Lie on your back.
2. Place two tennis balls (or massage balls) inside a sock and position them under your neck so they press into the points beneath the skull.
3. Relax and let the weight of your head do the work.

🕐 Duration: 5–10 minutes

Cervical spine stretching:

Massage is great, but combining it with stretching is even more effective.

Examples of simple exercises:

• Tilting your ear toward your shoulder (hold for 20–30 seconds)
• Slowly rotating your head from left to right
• “Yes – no” head movements – slow and controlled

🧘‍♀️ Important: Never stretch through pain! Movements should be smooth and pressure-free.

Headache prevention:

Headaches are often linked to lifestyle factors. Here are a few basic tips to help prevent them:

• Stay properly hydrated
• Regular movement (especially of the cervical spine)
• Correct posture
• Limit blue light exposure in the evening
• Take regular breaks when working on a computer
• Enough sleep and recovery

And don’t forget – if your headache persists, worsens, or is accompanied by other symptoms (vomiting, blurred vision, numbness), be sure to consult a doctor.

When is massage not enough?

Massages are great, but they’re not a cure-all. If you experience:

• severe migraines with aura
• neurological symptoms (e.g. tingling, limb weakness)
• frequent daily headaches

…it’s best to seek professional help. Massage can bring relief, but sometimes a deeper approach is necessary.

You can find more tips on how to relieve pain and help yourself at home here.