1.1 Headache at the back of the head: Step 1 of the self-massage: Zone 1 of the nape of the neck
Muscles: Trapezius, sternocleidomastoid
Do not be frightened by the terms mentioned here. You will understand where and how you need to massage yourself. And that is what matters in the end!
Let’s start with your trapezius muscle. This muscle consists of three parts – the upper, middle and lower trapezius.
For the purpose at hand, only the upper trapezius is of interest because it can send pain to the back of the head in case of excessive tension.
The muscle is located at the back of your neck and you can massage it using the thumb-index technique or the pressure-motion technique.
The sternocleidomastoid is the second muscle that is most often responsible for headaches in the back of the head.
It is hard to pronounce but easy to find and massage.
This is the muscle that is apparent on the side of the neck and runs from the back of the head to the clavicle and the sternum.
You can also massage this muscle using the thumb-index technique or the pressure – motion technique.
- Look for sensitive spots and massage them by rolling them between your fingers.
- Otherwise, you can hold the muscle between your thumb ad index fingers and do a few slow head movements, turning your head slowly from right to left.
There are two areas you need to examine. On the one hand, there is the one that goes from the sternum to the occiput, which is very easy to grasp – and on the other hand, the second one, which goes from the clavicle to the occiput. Let’s begin with the first.
If during the massage or palpation of the sternocleidomastoid you feel your pulse, that means that you are touching an artery in your neck. This is not particularly serious but it should not be massaged. Instead, let go and grab the muscle again, this time without the artery!