Activities to avoid and change,
Strategies for quick relief,
Stretching for longer-lasting relief,
Corrective Exercises, Yoga, and more…
Activities To Avoid or Change:
Avoid wearing hats that are too tight across the back of your head. Joe Torre chooses to wear it above occipitalis muscle instead of wearing it loosely.
Avoid laying your head on the arm of the couch or some other firm surface until you massage this out. Even a pillow can bother this headache and force people to sleep on the other side.
For Temporary Relief:
This usually responds well to warm heat and massage. Just spend a little extra time washing your hair and gently rubbing the tender spot behind your ear. It usually releases relaxes and quits being tender if you’re patient.
If you’re not using warm heat, be extra gentle. Aggressive pressure can just aggravate it.
These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. Some pain needs to be addressed by a professional. Some pain is not myofascial. You may employ these strategies improperly. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or doesn’t respond to these simple suggestions.
Stretches and Exercises for Longer-Lasting Relief:
Unless you’re Jim Carrey, I doubt that you’ll muster any effective stretches for this muscle. Stick with the warm heat and gentle massage.
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This pose lies right on the spot and would produce a headache. It might seem like you got that headache from twisting your neck into this pose or circulation problems, but it probably got bumped or pressed, and this pose is just aggravating it.
Block poses that hit this spot will be really aggravating; fortunately, most of them involve laying with your head straight up.
Other patterns that may better match your pain pattern…
This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We’d love your feedback. We are adding posts and converting the old posts as quickly as time permits.
Tony Preston has a practice in Atlanta, Georgia where he sees clients. He has written and taught about anatomy, trigger points, and cranial therapies since the mid-90s.
*This site is undergoing major changes. We are reformatting and expanding the posts to make it easier to read, more accessible, and
to include more patterns with better self-care. In the meanwhile, there will be inconsistency in formatting, content, and readability until we get the old posts updated. Please excuse our mess.