Effective Trigger Point Therapy Helps With Headaches & Migraines

How Trigger Point Therapy Can Help Relieve Headaches and Migraines – From Someone Who’s Been in Your Shoes

If you struggle with headaches or migraines, I want you to know… I see you. I know how exhausting, frustrating, and downright miserable they can be because I’ve been there myself. Whether it’s that nagging tension headache that won’t let up or a full-blown migraine that takes you out of commission for a couple of days. I understand how much it can impact your life.

For years, I struggled with chronic daily headaches that would escalate into debilitating migraines at least once a week. I was determined to find relief that didn’t rely solely on medication, but answers weren’t easy to come by. Then, in July 2024, during a two-day hospital stay, I was finally diagnosed with occipital neuralgia, a condition that causes sharp, stabbing pain at the base of my skull that radiates through my right eye. At its worst, it felt like a spear was driving through the base of my head and piercing straight out of my right eye.

Getting the diagnosis was just the first step. The real challenge has been learning how to manage the pain and keep it from taking over my life. One of the most effective therapies I’ve loved is Trigger Point Therapy, which helps release the deep-seated muscle tension that fuels my headaches. But healing isn’t a one-size-fits-all journey.

I’ve also been working with a Vestibular Physical Therapist to address hypofunction in my right inner ear and she does dry needling too, a Vision Therapist to correct Convergence Insufficiency, and an Immunologist who is taking a whole-body approach to my health. My case isn’t simple; there are layers to my symptoms, each connected in ways I never expected. It’s been a long road, but I’m finally starting to see real progress with the right combination of therapies.

It’s been a long road, but through this journey, I’ve learned so much about how interconnected the neck, shoulders, eyes, and inner ears are and how powerful the right therapies can be when they work together.

Through my journey, I’ve learned that trigger points, those tight, knot-like areas in the muscles, play a huge role in headache pain. They’re often the hidden culprit behind tension headaches and even some migraines. The good news? Trigger Point Therapy can help.

What Are Trigger Points & How Do They Cause Headaches?

A trigger point is a tight, hyper-irritable spot in a muscle that can cause referred pain—meaning the pain shows up somewhere else in your body. When it comes to headaches and migraines, the most common trigger points are found in the:

• Upper trapezius (top of the shoulders) – Can refer pain to the temples and behind the eyes.
• Suboccipital muscles (base of the skull) – Can cause pain that wraps around the head like a band.
• Sternocleidomastoid (side of the neck) – Can cause dizziness, nausea, and pain in the forehead and behind the eyes.
• Temporalis (side of the head, near the temples) – Can contribute to migraines and tension headaches.

When these muscles become overly tight due to stress, poor posture, or even daily life, trigger points develop and start sending pain signals.

How Trigger Point Therapy Helps With Headaches & Migraines

Trigger point massage is different from a typical relaxation massage. Instead of broad strokes, I apply focused pressure on specific tight spots to release the knots and restore normal muscle function.

Here’s how it can help:

✔ Releases Tension – Trigger point work helps the muscles relax, reducing overall tightness in the neck, shoulders, and head.
✔ Reduces Referred Pain – By working on the source of the problem (not just the area where you feel pain), it helps break the headache cycle.
✔ Improves Blood Flow – When muscles are tight, blood flow is restricted. Releasing trigger points allows better circulation, bringing oxygen and nutrients to the area.
✔ Calms the Nervous System – Since migraines are often linked to an overactive nervous system, releasing muscle tension can help prevent future attacks.

What a Trigger Point Massage for Headaches Feels Like

If you’ve never had trigger point therapy before, it might feel a little different from a traditional massage.

• I’ll apply pressure to specific tight spots in your muscles and hold it for a few seconds. It might feel tender or even slightly uncomfortable at first (a “good hurt”), but as the tension releases, you’ll feel the relief.
• I may incorporate stretching and slow, deep strokes to help lengthen the muscles.
• I’ll also guide you through deep breathing to help your body fully relax and respond to the treatment.

Some clients notice instant relief, while others feel their headaches lessen over the next 24-48 hours as the muscles continue to release.

Best Areas to Target for Headache Relief

During a trigger point session, I’ll focus on the muscles that are most commonly linked to headaches and migraines:

✔ Base of the Skull (Suboccipitals) – These small muscles tighten up with stress and can contribute to occipital neuralgia.
✔ Shoulders & Upper Back (Traps & Rhomboids) – Commonly tight from posture, stress, and carrying tension.
✔ Neck Muscles (SCM & Scalenes) – Can cause headaches that radiate to the forehead and behind the eyes.
✔ Jaw & Temples (Masseter & Temporalis) – If you clench your jaw or grind your teeth, these areas can hold a lot of tension.

When to Get Trigger Point Therapy for Headaches

• During a headache – If the pain is coming from muscle tension, trigger point work can sometimes provide fast relief.
• After a migraine – Once the worst has passed, massage can help relax the muscles and prevent post-migraine soreness.
• As a preventative measure – Regular trigger point therapy sessions can help stop headaches before they start by keeping trigger points from building up.

Simple Self-Massage & Care for Headaches

Between sessions, here are a few things you can do at home to keep tension from building up:

✔ Use your fingertips or a massage ball to gently press into the tight spots at the base of your skull, holding for 10-15 seconds.
✔ Stretch your neck & shoulders by gently tilting your head side to side and holding for 20-30 seconds.
✔ Roll a lacrosse ball or foam roller over your upper back to release tightness in the traps and rhomboids.
✔ Stay hydrated dehydration can contribute to muscle tightness and headaches!
✔ Magnesium Glycinate can help with migraines by relaxing tense muscles, reducing nerve excitability, and supporting healthy blood flow, all of which can lower migraine frequency and intensity, especially for those with magnesium deficiencies.

I’ve got you!

I know how overwhelming it can feel to deal with chronic headaches and migraines. Some days, it feels like nothing helps, and it’s easy to feel like you’re just stuck with the pain. But you’re not alone and don’t have to live with it.

Through my own struggles with migraines and occipital neuralgia, I’ve learned that targeted trigger point work can make a huge difference—and I’d love to help you experience that relief too.

Let’s set up a session if you’re ready to try a natural, hands-on approach to headache relief. Together, we can work on breaking the headache cycle and helping you feel better.

Book your appointment today. I’d love to help bring you relief!