It is very common to wake up with a bit of stiffness. That’s why you probably engage in a quick under-the-cover stretch with a morning grunt to greet the day. Although that is a great place to start, it is not a dedicated stretch routine that can help loosen you up. The stretch routine in this article contains a handful of easy stretches that can reduce stiffness and energize the body. 

After you wake up, if you are like most people, you either hit snooze or reach for your phone to scroll through social media and emails. It can still take some time to get out of bed after this habit. Taking just five minutes each morning to stretch can not only loosen up your joints and improve mobility, but also improve the way you feel. Various health experts agree that regular stretching, especially in the morning, can facilitate strength, improve range of motion, and enhance your overall sense of self. 

Make it a point to engage in the following stretches every morning and your body will thank you. Are these stretches the fountain of youth? Not by a long shot, but they can help energize the body and get you ready for the day!

Simple Shoulder Stretch

If you sleep wrong or spend too much time looking down at your phone, this is a great stretch to open up the muscles that can cause neck pain. Begin by standing up straight with your feet shoulder-width apart. Draw your shoulders forward, as if to have them touch in front of you. Press your chest forward as you draw your shoulder blades together in the back. Alternate between these two positions five times, breathing deeply throughout. 

Shoulder Circles

The trapezius muscles are the largest muscles that run from the neck, across the shoulders, and down to the mid back. When you open up these muscles, you can breathe easier and feel relief from tension. Stand up straight with your arms by your sides. Draw your shoulders up and roll them forward in a large circular motion. Complete 10 forward rotations, followed by 10 backward rotations. 

Standing Wall Push

This is a dynamic stretch that targets the triceps, pectorals, deltoids, and muscles that run across the shoulder blades. It can also help you improve upper body strength and mobility in the shoulders. Stand up straight facing a wall with your feet hip-distance apart. Extend your arms out in front of you and place your hands flat on the wall. Bend your elbows at a 90-degree angle to lean toward the wall. Hover a few inches away from the wall for a few seconds before engaging your pectorals and shoulders to push away from the wall a few inches. Hold this position before lowering back to the starting position. Continue alternating between these two positions for about 30 seconds. 

Shoulder Across The Arm Stretch

The shoulder joints are the most mobile in the body, so maintaining flexibility is essential for optimal movement. This stretch can help reverse the effects of slouching or hunching at your desk. Stand up straight with your feet hip-distance apart. Pull your left arm across your chest, hooking your right arm around your left to pull it closer to your chest. Keep your left arm slightly bent and pull with your right arm until you feel a good stretch on the outside of your shoulder. Hold for 15-30 seconds, release, and then repeat with the other arm. 

Standing Side Bend

If you sit a lot or hit the gym to do a core workout, you will love this stretch. It works to improve balance, coordination, and elongate the obliques and hips. Stand up straight with your feet hip-distance apart and arms resting by your sides. You can widen your stance if you have trouble balancing. Raise your arms overhead and interlace your fingers. Hinge at the waist to lean left until you reel a deep stretch along your right side. Hold this position for 15-30 seconds before returning to the center. Repeat on the other side.

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Today, we’re tackling lower body! This time we will use our own body’s weight to build up strength. We’ll have Maria following along with you on this workout. You got this!

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Today, we’re tackling lower body! Lower body workouts can build strength, burn calories, and reduce risk of injuries. We’ll have Maria following along with you on this workout. You got this!

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Whether you work from home or work in an office, you understand that sitting down all day can cause pain, especially in the upper back, shoulders, and neck. Not to mention, a sedentary work schedule can cause serious tension in the hip flexors, which leads to lower back pain. At least once during your workday, you feel stiff or achy. Fortunately, there are several desk stretches that can help counteract the harmful effects of sitting all day.

The body does not do well if you remain in a stationary position for an extended period of time. Sitting for too long means that certain areas of the body receive less blood flow. Muscles and joints lose extensibility, which often leads to fatigue, soreness, cramping, and general discomfort. That said, you may not be able to abandon your desk job and avoid sitting altogether. You can, however, alternate between sitting and standing, especially if you have a standing desk. 

How often you stretch while working depends on your body, how you are feeling, and whether or not you are active. If you have the ability to get up and move or walk on your lunch break, you’ll feel a lot better because of the increased circulation. Hopefully the following stretches help relieve any tension you get from sitting at your desk. 

Standing Calf Stretch

Stand upright behind the back of your chair with your feet hip-distance apart and place your hands on the back of the chair for support. Step your right leg behind you and bend your left leg slightly. Make sure that your right heel is touching the ground and your back leg is straight. Lean forward so that you feel the stretch along your right calf. Hold for 15-20 seconds and then repeat on the other leg. 

Chair Hamstring Stretch

Remain standing behind your chair just like you did in the previous calf stretch. Place your hands on the chair and walk your feet back, hinging at the hips to lean forward until your torso is parallel to the ground. Lengthen your back and keep your legs straight, so that you feel a stretch along your hamstrings and upper back. Remain in this stretch for 30 seconds. 

Office Chair Hip Flexor Stretch

This stretch is a bit more advanced, but the relief in your hips is absolutely wonderful. Stand in a split stance, your right foot in front of your left, in front of your chair facing away from it. Place the top of your left foot on the chair and bend your knees to lower down into a lunge. If possible, bring your left knee to the floor and keep your hips squared. Straighten your back and tuck your tailbone, feeling the stretch along the front of your left hip. Remain here for 20-30 seconds before switching legs. 

Seated Back Stretch

Remain in your chair and scoot your butt all the way back in your chair. Widen your feet and point your knees outward slightly. Fold forward and allow your lower back to round and relax. You can touch your hands to the floor, or grab hold of your elbows and hang. Remain here for 30 seconds and then slowly roll back up to the starting position. 

Seated Shoulder Stretch

Sit up straight on the edge of your chair and bring your left arm across your chest. Hook your right hand or forearm just above your left elbow and hug your left arm into your chest without rounding your upper back. Hold the stretch for about 20 seconds and then switch arms to repeat.

Seated Upper Trap Stretch

Sit up straight on the edge of your chair and reach your left hand over your head to place it on the right side of your head. Keep your right arm by your side holding the chair for support and gently pull your head to the left. Think about lengthening your neck, as opposed to just pulling your head to the side and down to your shoulder. Hold for 20 seconds, rest, and repeat one more time before doing the same on the other side.

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There are two types of people in this world: people with tight hips and liars. Most people have hip pain and don’t even know it, or worse, they don’t admit it. Due to the sedentary lifestyles that many people lead, hip pain is very common. All that sitting at your desk doesn’t do your hips or lower back any favors. 

Sitting isn’t the only reason for your tight hips. One cause is lack of internal and external range of motion, which prevents the hip joint from moving properly. Another cause is lack of strength in the quadriceps, hamstrings, or both. If you want better hip mobility and improved range of motion, you have to engage in various planes of movement. The following exercises are low-impact and aim to take your hips through a variety of movements. Doing so can help improve hip mobility, while simultaneously strengthening and lengthening the surrounding muscles. 

Lying Hamstring Stretch

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back before you lean your torso back to have your back flat on the couch. While leaning back, bring your right knee up toward your chest, but keep your left foot on the floor. Extend your right foot toward the sky and reach behind your thigh to pull your leg toward you. Hold for two to three seconds, bend your knee, and then straighten it again for two to three seconds. Continue to do this 10 times before you switch sides. 

Three-Way Hip Stretch

Begin on your mat or carpet in a half-kneeling position by stepping your left foot forward and bending your left knee at a 90-degree angle. Your right knee should be on the ground and toes tucked behind you. Place a cushion under your right knee if necessary. Lean forward as much as you can so that your knee is directly over your toes. Lean back and repeat a total of 10 times. Next, move your left foot to the left so it makes a 45-degree angle to your body. Repeat the same leaning back and forth movement 10 times before stepping your left foot out to the side to make a 90-degree angle to your body. Repeat the same leaning back and forth movement 10 times and then switch to the right leg. 

90/90 Hip Switch

Sit down on the ground with your left knee bent in front of you at a 90-degree angle and the other knee bent behind you at a 90-degree angle. Your left foot should be touching your right thigh just above the knee. Lift both knees up at the same time and turn to face your right leg behind you. Keep the heels planted on the ground and fully drop your knees to now make your right leg the front leg. Continue alternating back and forth a total of 10-20 times. You can place your hands on the ground behind you for support. 

The Figure Four

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back onto the couch. Cross your left ankle over your right knee and then lift your right foot off the floor, drawing your knee to your chest. Reach behind your hamstring to pull it closer until you feel a stretch in the outer left hip and glute. Keep your lower back on the couch as you do this and hold the position for 30 seconds. Repeat on the other leg. 

Half-Kneeling Hip Flexor Stretch

Begin in a half-kneeling position by stepping your left foot forward and bending your knee at a 90-degree angle. Keep your right knee bent and on the ground with your toes tucked behind you. Raise your right arm overhead, take a deep breath in, and bend your torso to the left. You should feel a stretch along the front of your hip and in your oblique. Hold for 30 seconds and then repeat on the other side. 

Frog Pose To Child’s Pose

To enter frog pose, begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Slowly move your knees out away from each other. When you feel that stretch in the inner thighs, stop in this potion to allow your muscles time to relax. Don’t move your knees outward if you feel pain. Turn your feet out to the sides so that the inner edges of your feet, ankles, and knees are touching the ground. Stretch your arms forward, keeping your palms on the ground. Learn forward to lift your feet off the ground and close together. Rest the tops of your feet on the ground to enter child’s pose. Alternate between these two poses slowly 10 times. 

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A February 2023 report found that a staggering 23% of people live with chronic lower back pain. On top of that, about 84% of adults have experienced general back pain at some point during their lives. Whether you have general soreness in the back or chronic lower back pain that impairs daily activities, yoga poses may benefit your situation.

The Benefits Of Yoga For Back Pain

Does yoga actually help prevent or relieve back pain? Back pain tends to stem from a weak core or tight hip muscles. A healthy back is dependent on a strong core, and good posture can take pressure off the spine. If back pain is the result of tight hip muscles, stretching those muscles and improving their flexibility may relieve pain. Not only does yoga work to strengthen your core, but it also releases tension, helps improve posture, and contributes to greater mobility. 

According to a 12-week study, doing yoga just once a week was just as effective at treating moderate to severe chronic lower back pain as physical therapy. If pain exists and it affects the entire body and mind, practicing yoga may help both ease the mind and ease the pain. In regards to which type of yoga works best for back pain relief, there are certain postures that contribute to better spinal alignment. Proper alignment and flexibility are two things that can help prevent or relieve pain. Before we explain how to do the poses that are beneficial for people with back pain, keep in mind that twist poses and deep backbends may only increase pain. Gentle poses go a long way towards helping your recovery. 

Happy Baby Pose

Working to decompress the lower back, happy baby pose realigns the spine and opens the hips, inner thighs, and groin. To begin, lie flat on your back and bend your knees, bringing them toward your belly. Reach to grab the outsides of your feet and gently pull your knees down toward your armpits. Make sure that your lower back remains on the ground and aim to have the soles of your feet facing the ceiling. You should feel a mild stretch in the hips, not pain. You can rock from side to side in this pose if you want. 

Bridge Pose

Bridge pose helps to strengthen the back and legs, and may help to relieve back pain and headaches. To do this pose, lie flat on your back with your arms resting by your sides. Bend your knees and plant your feet on the floor, just far enough away from your butt that you can touch your heels with your fingertips. Glue your shoulders to the floor and keep a neutral spine as you engage your glutes to press your hips up. Keep your thighs parallel to each other and hold the pose at the top. Lower back down to the ground in a controlled, gentle motion. Complete about 10-15 reps, or hold the position for 20 seconds, and then rest. 

Child’s Pose

This is a great resting pose in any yoga routine. It helps to stretch the spine, hips, and thighs, and works to relieve stress. Begin by kneeling down with your knees hip-distance apart. Tuck your feet and sit your hips back onto your heels. Inhale and elongate your spine as you fold over your knees to rest your forehead on the mat. Widen your knees out to the sides of your mat and stretch all the way through your fingertips. Remain here for as long as you like, but make sure to listen to your body and do what feels right. 

Cobra Pose

If you have pain in the shoulders, abdomen, chest, or upper back, cobra pose can help to gently stretch those areas. Lie flat on your stomach with your legs extended behind you. Bend your arms and plant your hands on the floor so that they are in line with your rib cage. Hug your elbows close to your chest and press the tops of your feet into the floor. Engage your chest and abdominal muscles and press your upper back off the floor. Press your lower abdominals and tops of your feet into the floor to support the lift. Keep your arms bent at about a 45-degree angle and drop your shoulders. Lift and lengthen through your upper back and neck, breathe deeply, and hold this pose for 15-30 seconds. 

Knee To Chest Pose

This pose works to improve flexibility in the back and spine, while simultaneously massaging the abdominal organs. Lie flat on your back with both legs extended out in front of you and arms relaxed by your sides. Bend your left knee and draw it into your chest, grabbing just below the knee to bring it closer to your chest. Keep your back flat on the floor and hold this position for about 20 seconds before switching legs. 

Reclined Pigeon Pose

Reclined pigeon pose helps to open the hips and release tension from the lower back. It may also increase flexibility in the hamstrings. Lie flat on your back with your knees bent and heels flat on the ground about six inches from your glutes. Bend your right knee and place your right ankle on your left thigh just above the knee. If you already feel a deep stretch, remain in this position. To achieve a deeper stretch, draw your left knee in toward your chest, interlacing your fingers behind your left hamstring to pull towards you. Try to hold for up to a minute and then repeat on the other side.

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Doesn’t getting a massage once a week sound like the best plan ever? What a beautiful luxury to be able to afford! You don’t need the financial ability to get weekly massages when you can loosen up all your tight muscles with a series of beneficial stretches. Many physical therapists agree that regular stretching can make you feel as good as you do after a relaxing massage. 

When people stretch, they typically target the hamstrings, quadriceps, and areas of the back. Seldom do people actually perform stretches correctly, though. Without proper form, you will not target the right muscle groups. Moving your body in subtle ways can do more than you realize. The following stretches help you stretch the various nooks and crannies in the body that need the most attention. Stretch regularly with the right form and you won’t feel sore all the time. 

Side Neck Stretch

Stand up straight with your arms by your sides and feet hip-distance apart. Let your right ear fall to your right shoulder and take a deep breath. Bend your right arm and take your right index finger to push your chin back until you have a double chin. Lean into the stretch until it feels good, allowing the stretch to deepen for 30-60 seconds. Switch sides and repeat. 

Back Of The Neck Stretch

Remain in the same standing position as the previous stretch, or you can sit down if that is more comfortable. Let your head fall forward, bringing your chin to your chest. Interlace your fingers behind your neck and pull down gently while simultaneously lifting your head. Do these for 20 seconds and then let go. Your neck should feel longer after this stretch.

Back Of Shoulder Stretch

Stand up straight with your feet hip-distance apart and interlace your fingers at your lower back, facing your palms back. Pull your elbows toward the front of your body and round your spine. You can lean forward slightly until you feel a good stretch along the backs of your shoulders. Don’t force too much and remain in a comfortable stretch for 30 seconds before releasing.

Chest Stretch

Stand up straight with your feet hip-distance apart and lift your arms up and out to the sides. You should be in the form of a “T.” Face your palms facing forward and reach your arms behind you. Don’t reach so far that you strain anything; rather, reach until you feel your chest open and then remain in this position for 30-60 seconds, breathing deeply throughout. 

Wide-Legged Spinal Rotation

Start standing straight up and step your right foot out to create a wide stance. Hinge at the hips to bend forward and then place your hands on the ground. Place your right hand behind your head and, leading with your elbow, rotate your chest out to the right and toward the ceiling. Ideally, open up so that your elbow is pointing straight up. Rotate back to the starting position, aiming to touch your left arm with your right elbow. Complete 10 reps and then switch sides. 

Reclining Figure Four

Lie flat on your back and bend your knees to plant your feet flat on the ground. Place the outside of your right ankle just above your left knee, pressing your right knee out to the side. Grab behind your left hamstring and draw it closer to your chest. You should feel a stretch along your right glute and outside of your hip. Hold for 30-60 seconds, allowing the stretch to deepen naturally, and then repeat on the other side. 

Squat To Hamstring Stretch

Stand up straight with your feet shoulder-width apart. Keep your feet flat on the floor and squat down until your butt almost touches the ground. Make sure to keep your back straight in this position. Grab your feet and pause for three seconds before slowly straightening your legs as much as possible, feeling a stretch in your hamstrings. Aim to keep your back straight during this process. Hold for 10 seconds and then return back to the squat. Complete three reps.

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No matter what day it is, you should not let morning pain derail your entire day. At the same time, many people wake up with back pain, which hinders their movement. Getting out of bed without pain can seem like a challenge, with a wrong movement sending shooting pain down your leg. You may even hold your breath, peeling out of your bed one stiff joint at a time. 

Back pain can occur at any time throughout the day, but the back may be at its most vulnerable right when you wake up. The reason for this is because pressure on the lower back can build during your sleep, especially if you sleep poorly or in the wrong position. A mattress that doesn’t support your back can also contribute to your discomfort. Additionally, your sleeping position can cause you to wake up in pain. Sitting all day, sitting in an unsupportive office chair, hunching over your phone, or standing with poor posture can all cause lower back pain. 

All of that said, the most common cause of morning lower back pain is typically sleeping in an odd position. Arthritis or inflammation can also contribute to morning back pain. Whatever the cause is, the important thing is that you shy away from getting out of bed. Gentle stretches can help ease pain and make it easier to not only get out of bed, but also get through the day. 

Knees To Chest

Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Draw your knees toward your chest, reaching to grab just below your knees. Interlace your fingers and gently pull your knees closer to your chest, but try to keep your lower back on the floor or bed. Hold for 30 seconds, or as long as you can comfortably tolerate, and breathe deeply throughout. If this is too difficult to do, try drawing one leg into your chest at a time, keeping the other leg extended out straight.

Supine Hamstring Stretch

Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Press your left foot into the floor/mattress as you extend your right foot toward the ceiling. The sole of your foot should be parallel to the ceiling. Clasp your hands behind your right thigh or calf and gently pull your leg closer to your chest. A slight bend in your right leg is fine, but try your best to keep it straight. You should feel a stretch along your right hamstring. If grasping behind your leg is too difficult, place a towel around the ball of your right foot and grab each end of the towel to pull your leg to feel a stretch. Hold this position for 30 to 60 seconds and then repeat on the other leg. 

Happy Baby

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Draw your knees into your chest at a 90-degree angle. As you flex your feet toward the ceiling, reach your hands through your legs to grab the outside of each foot. Spread your knees apart, drawing them closer to your armpits, and rock from side to side for about one minute. If you do this on the floor, the rocking motion will help gently massage your lower back. 

Figure Four Stretch

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Cross your right ankle over your left thigh, just above the knee, and use your hand to gently press your right knee away from your chest. Reach your hands behind your left leg and pull it closer to your chest. You should feel a stretch along your right gluteus and hamstring. Hold for 30 seconds before returning to the starting position to repeat on the other leg. 

Supine Butterfly

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Bring your feet together and then let your knees open out to the sides, creating the butterfly position. If gravity creates the stretch, then you can just let your legs be, but you can gently press on your inner thighs to deepen the stretch. Bring the soles of your feet together and remain in this position for 30 seconds.

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When Aunt Flo comes to town, the last thing you want to do is move your body. If you regularly experience cramps or achy back on your period, though, a few restorative yoga poses may be the help you’re searching for. Restorative yoga works to, you guessed it, restore and relax the body. It differs from hot yoga or active yoga in that you go through slow, gentle poses that you can mostly do on the floor. In fact, all of the poses in this article take place on the ground!

According to a growing body of research, yoga is an effective way to relieve menstrual cramping and pain. Aside from the pain relief, yoga can also help to improve your mood and relieve stress levels. And the best news of all? You don’t have to work up a sweat to reap the benefits of these yoga poses during your period. The poses are relaxing, so put on some comfy, breathable clothes, grab a small blanket or towel, some pillows, and roll out your mat. 

Supported Child’s Pose

As a forward-folding pose, child’s pose may promote introspection and rejuvenation during times of stress. In this variation, you’ll widen your knees to encourage gentle hip-opening. Plus, you’ll be supported by your pillow or bolster under your chest. 

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees. 
• Angle your knees out to the edges of your mat and sit back onto your heels. Place your pillow or bolster longways in front of you, drawing it between your knees. 
• Take a deep breath and relax your shoulders. On your exhale, lower your chest so that it comes to rest on your pillow/bolster. Don’t worry if your butt isn’t touching your heels. 
• Contrary to regular child’s pose, this variation calls for you to rest your arms down by your sides, so that your palms are next to your ankles. 
• Turn your head to the side to rest your ear on the pillow, taking five to 10 deep breaths before returning to the starting position.

Pigeon Pose

This is an excellent pose if you have any tightness in your hips, and it may stir up a lot of sensation during your period. By compressing the hip flexors, you can encourage blood flow there and open up the surrounding muscle groups, which may be tight. 

• You can enter the pose from downward dog or from a tabletop position. No matter how you begin, bring your left knee toward your left wrist, lowering your hip, shin, and ankle to the ground. 
• Square your hips to aim both of them forward. If you left hip lifts up, slip a pillow or yoga block underneath for support. 
• Sit up tall and press your fingertips into the ground, lifting your chest to extend through the crown of your head. Drop your shoulders and fold down over your left shin, placing your hands or forearms under your forehead for support. 
• If you need extra support, place a pillow between your chest and the ground. Remain here for five to 10 deep breaths before returning to the starting position. Repeat on the other side. 

Seated Head-To-Knee Pose

Yet another forward-folding pose, but this one targets your outer hips, hamstrings, and lower back. All of those areas may require extra attention during your period. The goal of this pose is not to get your head to your knee; rather, focus on the deep sensations in your legs, hips, and back. Breathe through the pose and find a place that feels comfortable. 

• Begin in a seated position with your legs extended out wide. Bend your right knee and bring your right foot toward your left inner thigh. 
• Take a deep inhale, lift your chest, and extend through the crown of your head to lengthen your spine. On your exhale, turn to face your left leg and lower your chest toward your knee, hinging at the hips. 
• Do your best to keep you back straight and grab hold of your leg, ankle, or foot to create a gentle stretch. Place a pillow between your knee and chest if necessary and hold for five to 10 deep breaths.
• Return to the starting position, take a few breaths, and then repeat on the other side. 

Supine Twist

Twisting postures do indeed twist your spine, but they also encourage blood flow to key areas. This posture helps to release tension in the outer hips, glutes, and thighs, while opening the chest, shoulders, and abdomen as well. 

• Lie flat on your back with your legs extended. Bend your left leg, reaching to grab the outside of your knee to draw it into your chest. 
• Take a deep breath in this position. On your exhale, use your right hand to draw your left knee across your body and toward the right side. Make sure that both your shoulders remain on the floor as you do this. 
• Your knee may or may not touch the ground beside you. You can apply a little pressure to the left knee to create a deeper stretch. Meanwhile, extend your left arm out to the left side and look at your left hand. 
• Breathe deeply for about 20 seconds before returning to the starting position. Repeat on the other side. 

Reclined Cobbler’s Pose

This pose aims to create an opening through your inner thighs and groin, all the way up through your pelvis. If you want to fully relax your lower back, stack two firm pillows underneath your upper back and lean back onto them. People tend to hunch forward when experiencing cramps, so this pose helps relieve tightness in those areas. 

• Lie flat on your back, with or without pillows supporting your upper body, and bend your knees so that your feet are planted firmly on the ground near your butt. 
• Bring the soles of your feet together as you allow your knees to fall out to the sides. Imagine you’re opening a book, but add support under your knees if necessary.
• Extend your arms out to the sides to create more opening in your shoulders. Breathe deeply into your belly and rib cage for five to 10 deep breaths.

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Some people experience pulsing sensations around their temples. Others are more familiar with a sharp or splitting pain in their forehead. There is the unfortunate stabbing sensation that hits you behind your eyes. All of these locations and pains mean different things, but have you ever wondered why they occur at those locations? 

Whether you wake up in pain or it happens over the course of your day, a headache is never enjoyable. You want it gone as quickly as possible, even if that means icing your neck, massaging your temples, or meditating with an essential oil diffuser. The location of the headache pain can give you some insight to the cause and the best way to treat it. Below, we detail five headache locations and the best way to help remedy them. 

A quick note: While most headaches are not dangerous, some may require medical attention, as they can be a sign of a more serious health issue. If you experience headache pain along with fever, confusion, fainting, loss of consciousness, weakness, imbalances, loss of vision, or speech impairments, seek medical care. 

Back Of Your Head And Neck

A headache that hangs around the back of your head may indicate a cervicogenic headache. A secondary headache for short, the pain of a cervicogenic headache doesn’t originate in the head; rather, it radiates up from the neck. These headaches tend to stem from neck problems or injuries, according to health experts. The pain usually starts from the base of your skull and radiates up one side of your head. The reason for this is because of the functional connectivity of pain sensitive structures in the head and neck regions. 

In order to fix this headache pain, health experts recommend physical therapy, especially if a past injury is the cause. Rehabbing your neck muscles, where the pain is rooted, can help reduce the risk of future cervicogenic headaches. Additionally, massaging the neck can help relieve muscle tension and may be beneficial for people with occipital neuralgia. 

Front Of Your Head And Face

Throbbing head and facial pain, such as pressure around the eyes, cheeks, and forehead, often indicates a sinus headache. You can also experience nasal congestion and fatigue along with this type of headache. If you bend forward, the pain tends to increase. Because migraines manifest similar symptoms, it can be difficult to differentiate the two headaches. Roughly 90% of people who complain about sinus headaches are later diagnosed with migraines. Nausea, vomiting, and sensitivity to light are not linked to sinus headaches, but they are common with migraines. 

Sinus headaches usually occur in conjunction with the common cold, upper respiratory tract infections, or seasonal allergies. For this reason, treating those underlying symptoms can help resolve this type of headache pain. 

Around Your Whole Head

There’s nothing quite like the feeling of a tight band squeezing your entire head. This is the typical description of a tension headache, which is commonly triggered by poor sleep and stress. Tension headaches are characterized by pressure and tightness around the entire head, and they often go hand in hand with tension in the neck, shoulders, and jaw. 

The most common way to treat tension headaches is by taking over-the-counter painkillers like acetaminophen, ibuprofen, naproxen, and aspirin. However, if you don’t want to immediately resort to these medications, you can try some tension-relieving exercises. Getting quality sleep and learning to manage stress can also help you avoid them moving forward. 

Side Of Your Head

Many headaches can cause pain to occur on one side of the head, but this type of pain is most commonly associated with migraines. Migraines can cripple you, producing severe throbbing or pulsing unilateral head pain that can last for hours, days even. When you experience a migraine, you may also develop sensitivity to light and sound. Vomiting and nausea tend to accompany the head pain as well. 

To fix this type of pain, you should consult your doctor, especially if you experience migraines on a regular basis. Your doctor may be able to detail a proper treatment plan, which may involve medication and avoiding certain triggers.

In Your Temples

Migraine and tension headaches can cause pain in your temples. That said, pain in the temples can often be attributed to a rare condition known as temporal arteritis. Health experts explain that temporal arteritis occurs when blood vessels near the temples constrict and become inflamed. This health issue is more common in people over the age of 50. In addition to the throbbing sensation in your temples, it’s possible to experience fever, fatigue, jaw pain, vision problems, muscle aches in the upper arms, loss of appetite, and tenderness at the scalp or temples. 

If you have temporal arteritis, you have to treat it immediately. Doctors often prescribe steroids to counter the pain as quickly as possible. If you don’t treat temporal arteritis, it can worsen and lead to blindness and other complications.

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