5 Common Causes of Headaches — and How Remedial Massage Can Help
Headaches come in many forms with very different causes. Here's what's behind the five most common types and how remedial massage can help.
Almost everyone experiences a headache from time to time, but for many people they're a regular, disruptive part of life. Headaches come in a wide variety of forms with very different underlying causes, and understanding which type you're dealing with makes a big difference in how it's best managed.
Below are the five most common causes of headaches, ranked from most to least frequent, along with how remedial massage can help with each.
1. Tension-Type Headaches
Tension-type headaches are by far the most common form, affecting an estimated 40% of people worldwide at some point. They typically feel like a dull, constant pressure or tightness banding around the head, often accompanied by tenderness in the scalp, neck, and shoulders. Stress is the most commonly reported trigger, and while researchers once believed these headaches were caused directly by muscles contracting, current understanding points to an increased sensitivity to pain as the underlying driver — with the muscle tightness we can feel in the neck and shoulders often occurring alongside it rather than being the sole cause.
How remedial massage helps: Regardless of the exact mechanism, releasing tension in the neck, shoulders, and scalp is one of the most reliable ways to ease a tension-type headache. Massage techniques that target the upper trapezius, suboccipital muscles at the base of the skull, and shoulders can reduce muscle tenderness, improve circulation, and lower stress hormones — all of which are linked to fewer and less intense tension headaches. Many clients find that regular sessions reduce how often these headaches occur, not just how they feel once one has started.
2. Migraines
Migraines affect roughly 1 in 10 people globally and are a distinct neurological condition, not simply a "bad headache." They typically cause throbbing pain on one side of the head, often with nausea, and sensitivity to light, sound, or smell that worsens with movement. Migraines can be triggered by a wide range of factors including stress, poor sleep, hormonal changes, certain foods, and — importantly for massage clients — muscle tension in the neck and shoulders.
How remedial massage helps: Massage isn't a cure for migraines, but it can play a useful supporting role. By reducing neck and shoulder tension (a common trigger) and lowering overall stress levels, regular massage may help reduce how often migraine attacks occur for some people. Gentle techniques that improve circulation can also ease associated muscular discomfort. Massage is generally best used between attacks as a preventive measure rather than during an active migraine, when most people prefer a dark, quiet space over touch.
3. Cervicogenic (Neck-Related) Headaches
Cervicogenic headaches originate in the neck rather than the head itself, caused by dysfunction, tightness, or joint restriction in the upper cervical spine. They're especially common among people who spend long hours at a desk, look down at phones, or carry postural strain in the neck and shoulders. Unlike tension headaches, the pain usually starts at the base of the skull or upper neck and radiates forward, and it often worsens with certain neck movements or positions.
How remedial massage helps: This is one of the headache types massage is best positioned to treat directly, since the root cause is musculoskeletal. Releasing tight suboccipital and upper trapezius muscles, improving mobility in the neck and upper back, and correcting the postural imbalances that feed the problem can meaningfully reduce both the frequency and intensity of cervicogenic headaches. Many therapists pair this with simple stretches or ergonomic advice to address the postural habits driving the issue.
4. Sinus-Related Headaches
Pain and pressure around the forehead, cheeks, and eyes are often blamed on the sinuses, particularly during a cold or allergy flare-up when nasal congestion and inflammation genuinely can cause this kind of pressure headache. It's worth noting, though, that research has found a large share of self-diagnosed "sinus headaches" are actually migraines with associated nasal symptoms, so persistent or recurring cases are worth having properly assessed rather than assumed to be sinus-related.
How remedial massage helps: For genuine sinus-related pressure, facial and lymphatic drainage techniques around the sinuses, cheeks, and forehead can help ease congestion-related pressure and improve local circulation. Massage around the neck and upper chest can also support lymphatic drainage more broadly. If headaches assumed to be sinus-related keep recurring, it's worth mentioning this to a doctor, since treating it as a migraine (with massage as a supportive therapy per above) may bring better relief.
5. Medication-Overuse and Stress-Related Chronic Headaches
Ironically, one contributor to frequent headaches is treating them too often. Medication-overuse headache develops when pain relievers are used frequently over a long period, causing the brain to essentially become dependent on them and generating more headaches as they wear off. Chronic stress and poor sleep patterns compound this, creating a cycle of frequent, low-grade headaches that can be difficult to break without addressing the underlying pattern.
How remedial massage helps: Because this pattern is closely tied to stress and muscular tension built up over time, regular massage can be a valuable non-medication tool for managing symptoms while a person works with their doctor to break the cycle. By lowering stress hormones, easing chronic muscle tension, and improving sleep quality, massage supports the broader lifestyle changes needed to reduce reliance on pain medication and bring headache frequency back down.
When to See a Massage Therapist — and When to See a Doctor
Remedial massage is genuinely effective for the muscular tension, postural strain, and stress that drive tension-type and cervicogenic headaches — the two most common forms — and it can play a useful supporting role for migraine and sinus-related headaches too. Regular sessions targeting the neck, shoulders, and upper back address many of the everyday triggers before they build into a full headache.
That said, headaches that are sudden and severe, worsen progressively, follow a head injury, or come with symptoms like fever, vision changes, confusion, or weakness need prompt medical attention rather than massage. The same goes for any new headache pattern in someone over 50, or headaches that don't respond to your usual management — these are worth having checked by a doctor.
For the everyday tension and neck-related headaches most people experience, though, regular remedial massage can meaningfully reduce how often they occur and how much they affect your day.
Ready to get relief from your headaches? Book a remedial massage session today.