Can Massage Help Headaches & Migraines?

The Link Between Muscle Tension and Headaches

A large number of headaches, especially tension headaches, are closely related to tight muscles in the neck, shoulders, upper back, jaw and even the scalp. Hours of seated work, phone use, or driving can keep these muscles in a semi-contracted state. Poor sleep or stress can also add tension to these areas. Over time, this muscular tension can restrict blood flow and contribute to headache pain.

Massage therapy helps by:

• Releasing tight muscles
  
• Improving circulation
  
• Reducing stress hormones
  
• Calming the nervous system
  
  

When the body relaxes in a massage session, headache tension often softens too.

How Massage Can Help Different Types of Headaches

Tension Headaches

Tension headaches are the most common types of headaches. They are caused by a combination of stress, muscle tension, and environmental or lifestyle factors such as sleep or type of work. Because massage therapy is focused on reducing muscle tension, people with tension headaches will likely see the best results.

Massage can:

• Reduce muscle tightness in the areas that cause tension headaches
  
• Improve mobility in the cervical spine (neck)
  
• Reduce overall stress levels
  
  

Many clients report fewer headaches and less intensity when massage is part of their regular self-care routine.

Migraines

Migraines are more complex and neurological in nature. They are caused by genetic, environmental, and neurological factors. Massage isn’t exactly a cure for migraines. However, it may still help reduce migraine intensity or frequency by:

• Reducing stress, which can be a major migraine trigger
  
• Improving sleep quality
  
• Decreasing muscle tension that can worsen symptoms
  
• Supporting relaxation between migraine episodes
  
  

Some people notice fewer migraines or shorter recovery times when massage is used consistently.

Important note: If you’re experiencing severe or worsening migraines, massage should complement rather than replace medical care.

Headaches from Poor Posture or Screen Time

Tech neck is real, and more and more people are experiencing headaches related to it. Tech neck headaches are caused by tilting the head forward while working on a phone, laptop, or computer. The muscles in the neck and upper back work extra hard to support the head in this position, which can lead to muscle tension and headaches.

Massage can help by:

• Releasing forward-head posture tension
  
• Addressing tight upper back, neck and shoulder muscles
  
• Encouraging better alignment and body awareness
  
  

This is especially helpful for people who work on computers, phones, or drive frequently.

What Areas Does Massage Focus On for Headache Relief?

A headache-focused massage typically includes intentional work on:

• Neck and upper shoulders
  
• Upper back
  
• Base of the skull (suboccipital muscles)
  
• Jaw (when appropriate)
  
• Scalp and temples
  
  

Pressure is adjusted carefully. It is more important for the individual to be able to relax than to receive deep pressure. Most clients will still receive a full body massage, with a focus in these areas.

How Often Should You Get Massage for Headaches?

This depends on frequency and triggers, but a common approach is:



• Acute phase: weekly or bi-weekly sessions
  
  
• Maintenance: every 3–4 weeks
  
  

Consistency matters more than one “perfect” session. Many people see the best results when massage becomes part of a regular self-care routine rather than a last-resort fix.

Final Thoughts

Massage therapy isn’t a magic fix—but for many people, it’s a powerful, natural tool for managing headaches and migraines. By addressing muscle tension, posture, stress, and overall body awareness, massage can support both short-term relief and long-term prevention.

If headaches are interfering with your daily life, exploring massage as part of a broader wellness plan may be worth considering. Want to try it for yourself? Book a session with me today!