Occipital neuralgia can bring on intense pain that usually starts at the base of your head and then moves toward your scalp.
This pain follows the path of occipital nerves and usually affects just one side of your head or, at times, both. When you are dealing with sharp, throbbing pain and headaches from occipital neuralgia, the idea of any kind of physical activity may be the last thing on your mind. However, the good news is that certain preventive measures and exercises, when done correctly, can actually support your medical treatments and help prevent future flare-ups.
This post explores occipital neuralgia, its causes, and how you can avoid them!
Occipital Neuralgia- Symptoms and Causes
The main difference between occipital neuralgia and migraines is that migraines usually come with nausea and sensitivity to light. So, if you are experiencing sudden or sharp pain in your scalp or the back of your head but do not have any nausea or light sensitivity, it could be occipital neuralgia instead of a migraine.
If you are dealing with occipital neuralgia, you may experience a variety of symptoms! These can include throbbing or aching pain or even sharp, electric-like pain that usually starts where the back of your head meets your neck. The pain can radiate to one side of your head, down your neck, or even into your back.
In some cases, you may also feel pain behind your eye or increased sensitivity on your scalp. These symptoms are mostly caused by irritation of the occipital nerves, which run from the top of your cervical spine up to the back of your head.
This irritation can occur suddenly, mostly due to a pinched nerve root in the neck, which may have occurred due to an injury or previous surgery.
Moreover, tight neck muscles, which can be a result of physical or emotional stress, can also lead to compression or irritation of the occipital nerves. In some cases, though, the exact cause of occipital neuralgia might not be clear, and it is also possible to experience migraines or tension headaches along with this condition.
Treatments for Occipital Neuralgia
Treatment for occipital neuralgia usually focuses on relieving pain and can include both nonsurgical and surgical options. For nonsurgical treatments, you can try hot therapy with heating pads, massage therapy, nerve blocks like injections of numbing medication and steroids, physical therapy, or botox injections to reduce inflammation. Your doctor may also prescribe medications like anticonvulsants, muscle relaxants, or NSAIDs.
If these treatments do not help, surgery may be considered. Options include occipital nerve stimulation, which includes placing electrodes on the occipital nerve to block pain signals. Another option is spinal cord stimulation, where electrodes are placed on the spinal cord to prevent pain signals from reaching your brain.
Exercises for Prevention and Relief from Occipital Neuralgia
If you are dealing with occipital neuralgia, certain exercises may help relieve pain, particularly when discussed with a doctor or physical therapist.
Neck Stretches
Tight neck muscles are usually a major trigger for occipital neuralgia, so gentle neck stretches can be beneficial. Try turning your head to the left and holding for 5 to 10 seconds, then repeat on the right side. You can do this up to 10 times.
Shoulder Stretches
Another stretch includes tilting your head toward your left shoulder and holding for 5 seconds before repeating on the right side. Again, you can repeat this up to 10 times. Tilting your head forward toward your chest and holding it for 10 seconds, followed by a gentle backward tilt for 5 seconds, can also help relax your neck. Perform these stretches up to 10 times.
Chin Tucks
Chin tucks are another helpful exercise. Sit or stand tall, then tuck your chin toward your chest without looking down. Hold for up to 10 seconds and repeat 5 to 10 times. Shoulder lifts may also relieve neck tightness! Simply roll your shoulders back while keeping your neck long, then gently shrug your shoulders up toward your head and relax. Repeat this up to 5 times.
Breathing Exercises
Breathing exercises are another way to reduce chronic pain. They help decrease activity in the sympathetic nervous system, which is responsible for pain and stress responses. Although research on breathing exercises specifically for occipital neuralgia is limited, they may still benefit conditions like migraines.
Preventing Occipital Neuralgia- Final Thoughts
Preventing triggers of occipital neuralgia can be helpful in managing occipital neuralgia. If you avoid symptoms that can trigger your condition, you can reduce the frequency of pain and discomfort.
For instance, making lifestyle changes like practicing good posture, managing stress, exercising regularly, and ensuring proper sleep can significantly improve symptoms. Moreover, taking breaks from electronic devices and avoiding tight clothing or hats may help prevent neck strain.
If you experience severe or persistent symptoms, it is important to consult with a healthcare provider for an accurate diagnosis and custom treatment plan. With the right care, you can better manage your condition and experience better quality of life.
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