Migraines and neck pain can occur independently but are often linked. Migraine causes include poor sleep, brain chemical imbalances, certain foods, beverages, and medications, extreme fatigue, dehydration, weather changes, genetics, hormones, conditions such as fibromyalgia, and physical or emotional stress. 

Other triggers include alcohol, caffeine, smoking, flickering lights, smells such as perfumes, tobacco smoke, vehicle exhaust fumes, skipping meals, and over-exercising. Often, however, the exact cause is unknown. 

Who gets Migraines?

Migraines affect over 39 million Americans annually. It is a disabling headache characterized by a pulsing sensation or severe throbbing pain, often on one side of the head, nausea and vomiting, and light, sound, touch, or smell sensitivity. The headache can last for hours, sometimes days, and recur regularly. Frequency can range from multiple times per month, every month, to infrequently. 

The pain can be debilitating, often interfering with daily life. Usually, those who experience attacks seek out quiet, darkened rooms and lie very still, unable to function normally. People of all ages, including children, can experience attacks, with biological females three times more likely to get migraines, especially those of menstruation age. 

What Are Migraines?

Migraine is a centrally mediated pain disorder that affects your brain and spinal cord – the central nervous system, including the peripheral nerves and the blood vessels. This feature causes neurological symptoms in addition to pain. 

As a result, other distinguishing neurological features of migraine are a possible “prodrome,” followed by an “aura” – a set of sensations and symptoms warning that a migraine is developing. Many people also experience a lingering malaise after the headache, lasting a few days. These stages occur as follows:

• Prodrome: Up to two days before migraine onset, individuals can experience mood changes, neck stiffness, fluid retention, increased urination, more frequent yawning, and food cravings. 
• Aura: The aura that precedes an attack comprises face or limb tingling, numbness, face or unilateral body weakness, difficulty speaking, and visual disturbances. Individuals experiencing an aura can see lights, flashes, and shapes. Symptoms usually build up gradually and can last up to an hour. The aura typically occurs before but may continue during the migraine.
• Post-drome: For some individuals, the attack leaves them feeling confused, weak, and drained, with sudden head movements continuing to cause pain. In contrast, others report feeling euphoric after an attack. Not all individuals report undergoing all four phases. 

However, these early signals and alerts may be helpful if recognized in time. Medication is available to help prevent and reduce pain, intensity, and duration. In addition, lifestyle and diet changes and self-help remedies may help decrease the condition’s frequency. 

Another non-headache symptom is neck pain, often on the same side as the migraine. According to UCLA Health, nine in every ten individuals (90%) with migraine report neck pain or stiffness. 

What Is Migraine-Related Neck Pain?

Beyond being reported with migraines, neck pain can be a standalone issue or related to other types of headaches, such as tension varieties. Consequently, it can be tricky to discern whether the neck problem is a cause or a symptom. To assess this query, Johns Hopkins researchers measured trapezius muscle activity in those with migraines versus those with other headache types. They concluded that neck pain is likely a symptom rather than a trigger.

Why is this? Insights into the condition suggest it may be due to the body’s disease process. The trigeminal nerve – a primary message and pain pathway – supports chewing, biting, and facial sensations. It is also responsible for most migraines, with the central part of the trigeminal nerve located in the upper back of the neck, causing muscle tension and tightness during an attack.

How To Manage Migraine and Neck Pain

Treating or preventing your migraine can help avoid or manage neck pain. The treatments include oral medications, occipital nerve blocks, trigger points, medical Botox® injections, and electrical stimulation therapy. 

Various forms of physical therapy can also offer relief while relaxing and strengthening neck muscles. Unlike drugs that treat pain via the central nervous system, physical therapy treats the joints and muscles. Modalities include massage, manual cervical traction, icing, heating, and stretching. Your therapist will also provide instructions for activities to do at home, with practices such as meditation and exercises like isometrics and yoga, which are helpful for overall stress reduction. 

Beyond pharmaceuticals, medical procedures, physical therapy, and exercise, other recommended lifestyle changes include improving sleep quality and quantity. At the same time, while too little or too much sleep may trigger a migraine attack, so can poor sleep posture. Your sleeping position can also exacerbate migraine-associated and other neck pain. Beyond adjusting the sleeping position, a cervical pillow or roll can help improve posture and reduce discomfort.

Choosing the Best Pillow for Managing Neck Pain and Migraines

You may appreciate some help choosing the right pillow with several therapeutic pillows available in various materials. Options include memory-, bolster-, and adjustable pillows, often hypoallergenic and with cooling variants. Materials can consist of foam, water, and buckwheat. Here are our favorite picks from Amazon:

Tempur-Pedic Neck Pillow

This premium memory foam pillow is available in small, medium, and large and in cooling and travel options. With a firm foam inner and machine-washable hypoallergenic cotton outer, the pillow offers luxury, comfort, and durability while providing optimal, body-heat-shaped, individualized neck support for back and side sleepers. 

What We Like:	What We Don’t Like:
Correct height to support the neck Firm yet comfortable Travel option easy to pack  Varied sizes  Five-year warranty	May be too firm for some The cover constricts the foam Expensive

EPABO Contour Memory Foam Pillow

This ergonomically designed wedge-shaped cervical pillow is for all sleeping positions and is available in standard and queen sizes. Breathable memory foam offers air circulation to keep you cool with a hypoallergenic polyester-rayon blend cover that feels silky against your face. Additionally, materials are chemical-free and come with a 30-day satisfaction guarantee. 

What We Like:	What We Don’t Like:
Affordable value Accommodates back, side and stomach sleepers 30-day guarantee Adjustable height	May flatten over time May be too hard for some Shape may be awkward for some

Mediflow Fiber Water Pillow

This adjustable Waterbase design pillow accommodates back, side, and stomach sleepers. The water technology is non-compressible yet flexible and available in firm, medium, and soft forms. FDA-approved and endorsed by Johns Hopkins, the pillow offers a personalized fit and is clinically proven to help improve sleep quality and reduce neck pain. The pillow comprises two advanced layers, including a comfortable fiber top layer over a responsive Waterbase bottom layer. 

What We Like:	What We Don’t Like:
Trusted by healthcare professionals Adjustable water level for comfort and fit Three-year warranty	Heavy for travel but can be drained and refilled Some users have experienced distortion and mold

GOHOME Cervical Roll Pillow

This memory foam bolster pillow offers a cylindrical orthopedic design. It has a cube pillow, easily attached to the neck roll, for additional personalized support. The ice silk fabric cover is breathable, moisture-wicking, and soft against the skin.

What We Like:	What We Don’t Like:
Customizable with adjustable padding volume Ideal for traveling Machine washable cover Versatile Climate pledge friendly	Not firm enough for some Zippers may complicate use Cube pillow lumpy May be too small for some

The Hullo Buckwheat Pillow

A pillow filled with buckwheat – grain-like seeds – may sound strange. However, buckwheat husks are ideal for head and neck support, taking on the desired shape while remaining hypoallergenic and aroma-free. The filling and unbleached organic cotton cover is naturally air-cooled and free of migraine-triggering chemicals and feathers.

What We Like:	What We Don’t Like:
Zipper for adjustable loft Promotes air flow for cooling Organic, vegan materials Firm support	May be too small for some Some may find the husks hard and noisy.

Beyond a supportive pillow, a regular sleep schedule, avoiding electronics and caffeine late in the day, and ensuring a cool, dark room can also help improve sleep and prevent migraines. 

Avoid Insomnia and Pain With the Best Pillow for Neck Pain and Migraines

Sleep disorders are linked to migraines, poor sleep alignment, and headaches related to neck pain. Relying on an appropriate pillow is essential. Cervical pillows are designed to provide proper support and alignment, conforming to the head and neck curves. They can help provide posture correction, pain relief, improved sleep quality, and prevent or diminish neck pain and migraines while also helping to reduce snoring. 

Disclaimer: Last update on 2024-07-27 / Affiliate links / Images from Amazon Product Advertising API.

This content is provided solely for educational reasons and should not be seen as medical guidance. It’s important to consult with a healthcare expert prior to making any changes to your health regimen, including dietary adjustments or the use of supplements.

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