Help! My neck and head hurt
Take a breath — you're in exactly the right place.
Here's a useful bit of good news: a great many headaches actually start in the neck — tight muscles, stiff joints, hours at a screen. That connection is exactly why they so often respond well to the right treatment and a few simple changes. Let's sort it out.
What do you need right now?
Pick whatever's most useful — there's no wrong door.
All about neck pain
What causes it, how we treat it, and what you can do.
Read moreAll about headaches
Tension, posture and migraines — and how osteopathy helps.
Read moreGentle exercises
Simple stretches to ease a stiff, aching neck.
Show meSelf-help advice
Screens, posture, pillows and stress — what really helps.
Read the tipsWhen to worry
The rare warning signs that need urgent attention.
Check the signsBook an appointment
Ready to sort it? Book online in a couple of minutes.
Book nowGentle exercises to try
Slow and easy wins here. Move within comfort, breathe, and stop if anything sharply worsens.
Chin tucks
Sitting tall, gently draw your chin straight back (a subtle "double chin"), as if sliding your head over your shoulders. You should feel a light stretch up the back of the neck — no force.
Hold 3–5 seconds · 8–10 times
Slow neck turns
Turn your head slowly to look over one shoulder, then the other, staying within a comfortable range. Smooth and unhurried — you're easing stiffness, not testing your limit.
5 turns each way · 2–3 times a day
Ear-to-shoulder
Gently tilt one ear towards that shoulder until you feel a mild stretch down the opposite side of the neck. Keep your shoulders relaxed and down. Ease off, then swap sides.
Hold 10–15 seconds · 3 times each side
Shoulder rolls
Roll your shoulders slowly up, back and down in a smooth circle. It loosens the upper back and shoulders, where so much neck tension quietly builds up over a long day.
10 rolls · little and often
What to expect at your first visit
If you've never seen an osteopath before, here's exactly how it goes.
A proper chat first
We'll talk through your pain and headaches, your history, and what's affecting you day to day — sleep, work at a screen, driving, concentration.
A gentle examination
We'll check how your neck and upper back move and where things are stiff or tender, and rule out anything that needs a different route. Wear something comfortable you can move in.
Hands-on treatment
Where appropriate, we'll start treatment in the same visit — gentle, tailored to you, and always at a pace you're comfortable with.
A clear plan
You'll leave knowing what's driving your symptoms, what you can do at home, and roughly how many sessions we'd expect. No open-ended commitments.
Self-help that actually works
Neck pain and tension headaches love a bad setup and a long day. Small changes go a long way.
Sort your screen
Get the top of your monitor to about eye level and bring your phone up to you, rather than dropping your head down to it for hours.
Move little and often
Necks hate holding one position. A 30-second reset every half hour — look up, roll the shoulders, walk to the kettle — beats one big stretch at 6pm.
Check your pillow
You want your head supported so your neck stays roughly level, not propped too high or too flat. If you wake up stiff, your pillow is a prime suspect.
Warmth for tight muscles
A heat pack across the neck and shoulders for 15–20 minutes helps tension ease off. Wrap it in a towel so you don't catch your skin.
Mind the usual triggers
Dehydration, skipped meals, too much screen glare and poor sleep are classic headache triggers. Sorting the boring basics genuinely helps.
Unclench
Stress lives in the neck, jaw and shoulders. Noticing when you're bracing — and letting it go — is a real part of settling both pain and headaches.
When to get urgent help
This is rare, and it's very unlikely to be you — but it matters, so it's worth a read. Most neck pain and headaches are nothing sinister. Occasionally, though, symptoms need checking straight away.
Call 999 / go to A&E if a headache comes with:
- !A stiff neck with a high temperature, a rash, or a strong dislike of bright light
- !Confusion, a fit (seizure), or it follows a significant head or neck injury
See your GP or call NHS 111 promptly if you have:
- !A steadily worsening headache, especially if you're over 50
- !A headache that's worse in the morning, or when coughing, straining or lying down
- !Neck pain with a fever, feeling generally unwell, or unexplained weight loss
Questions people always ask
How much does an appointment cost?
My neck pain or headaches started after a fall, a knock, or a car accident — is that different?
I sit at a desk all day — will this just come back?
I've already tried painkillers or physio and nothing's really worked — is this any different?
How quickly can I get seen?
Ready to feel like yourself again?
Book in with Newhill Osteopathy in Horley and we'll get you a clear plan and some proper relief. Same-week appointments are usually available.
Prefer to message? Chat to us on WhatsApp
Locations:
Caledonian House
Reigate Road
Horley RH6 0AP
Meath Green Lane
Horley RH6 8JA
Directions to The Stables:
Directions to Reigate Road:
Registration Number: 8238
www.osteopathy.org.uk
Member of the Institute of Osteopathy
Membership Number: 105043
https://www.iosteopathy.org/
