Headaches and Migraines: Causes, Triggers, and Relief Tips

Headaches and migraines can stop a good day in its tracks. As a local chiropractor here at Alter Chiropractic in Delray Beach, I see how these episodes affect work, workouts, and family time. The good news? You can often reduce how often they strike and how intense they feel with a few simple, consistent habits. In this guide, we’ll cover why these headaches happen, how your neck and posture are involved, and three practical tips you can start today.

What Are Headaches and Migraines?

Headaches are pain or pressure in the head, face, or neck. Migraines are a specific type of headache often marked by throbbing pain, sensitivity to light and sound, and sometimes nausea or visual changes (aura). Both can be influenced by stress, sleep, hydration, posture, and muscle tension in the neck and shoulders.

Table of Contents

• What Are Headaches and Migraines?
• Why Headaches & Migraines Happen (In Plain English)
• How This Relates to Your Spine, Neck, and Nervous System
• Top Triggers We See in Delray Beach
• 3 Tips to Help Mitigate Headaches & Migraines
• How Chiropractic Care Fits In
• When to See a Chiropractor in Delray Beach (and When to Seek Medical Care)
• Common Mistakes That Keep Headaches Around
• Myths & Facts About Headaches and Chiropractic
• Final Thoughts from Your Delray Beach Chiropractor

Why Headaches & Migraines Happen (In Plain English)

Most headaches fall into a few common categories. Tension-type headaches often feel like a band or pressure around the head and can come from muscle tension, stress, and long hours at a screen. Migraines are usually one-sided, throbbing, and can come with light and sound sensitivity, nausea, and sometimes an aura. Cervicogenic headaches start in the neck—often felt at the base of the skull—and refer pain to the head.

These patterns are influenced by your lifestyle: sleep, hydration, nutrition, stress, and posture. Genetics can play a role too, especially with migraines. The key is that many triggers are modifiable. That’s where daily habits—and a smart plan—make a big difference.

How This Relates to Your Spine, Neck, and Nervous System

Your neck (the cervical spine) is built to move easily and hold your head in a balanced position. When we spend long hours looking down at phones or leaning toward a laptop, the small joints and muscles at the top of the neck work too hard. This can irritate local joints, tighten muscles, and sensitize nerves that refer pain into the head.

Think of it like this: if the base of your skull and the upper neck joints get stiff, the surrounding muscles try to help out by clamping down. Over time, that tension can create the “band” feeling of a tension headache or even trigger a cervicogenic headache. Your upper back and shoulder blades matter too—if they’re stiff, your neck has to do extra work, which increases strain on the head and face.

We also consider your nervous system. Poor sleep, dehydration, and stress lower the threshold for pain. In other words, when your system is run down, small triggers feel like big ones. Addressing neck mechanics and system stress together tends to work best.

Top Triggers We See in Delray Beach

Our coastal lifestyle is beautiful, but certain local factors can set off headaches and migraines. Here are frequent culprits we see at Alter Chiropractic:

3 Tips to Help Mitigate Headaches & Migraines

1. Hydrate smart, fuel consistently, and mind the Delray sun. In our heat and humidity, mild dehydration creeps up fast. Keep water nearby and sip steadily throughout the day. If you’re sweating or outside for long periods, consider adding electrolytes—not as a cure, but to support fluid balance. Try to keep caffeine consistent from day to day. Big swings (none one day, multiple cups the next) can be a trigger for some. And since bright light can set off sensitive systems, polarized sunglasses and a hat can help reduce eye strain while you’re out on Atlantic Avenue or at the beach.

   Eat regularly. Skipping meals can be a migraine trigger for some. Simple, steady habits—hydration, consistent caffeine, and regular meals—create a calmer baseline for your nervous system so it’s less reactive to normal life stressors.

2. Make your neck’s job easier with micro-movements and posture tweaks. Your neck doesn’t love being in one position for hours. Every 30–45 minutes, take a micro-break: stand up, roll your shoulders, and gently move your neck in its comfortable range (look left/right, tuck chin as if making a “double chin,” then release). Keep your eyes and screen at about the same height to reduce the urge to crane forward. For phones, bring the screen up toward eye level rather than dropping your head.

   At your desk, sit back into the chair with your hips slightly higher than your knees, feet flat, and elbows close to your sides. A small towel roll or lumbar support behind your low back can help your chest open and your head stack better over your shoulders. These small changes take load off the upper neck and the base of your skull—common hotspots for tension and cervicogenic headaches.

3. Calm your system: sleep rhythm, breath work, and gentle release. Aim for a steady sleep-wake time, even on weekends. A consistent routine helps reduce headache frequency for many people. When you feel tension building behind the eyes or at the base of the skull, try slow nasal breathing: in for 4 seconds, out for 6–8 seconds, for 2–3 minutes. This engages your rest-and-digest system and can dial down sensitivity.

   For muscle relief, a warm shower or a brief warm compress at the upper neck can loosen tight spots. Some do well with a cool compress on the forehead or temples—use what feels soothing for your body. If migraines are part of your picture, a calm, dark room and hydration at the earliest sign often helps lessen the severity. Keeping a simple headache diary (what you ate, sleep, stress, screen time, and activity) can also reveal patterns and make it easier to avoid personal triggers.

How Chiropractic Care Fits In

Chiropractic care is a conservative, non-drug approach that focuses on restoring healthy movement in the spine and related joints, plus improving muscle balance and posture. For headaches and migraines, our role is to reduce musculoskeletal triggers—especially tightness and joint restriction in the neck, upper back, and jaw—that can feed head pain.

At Alter Chiropractic, an evaluation typically includes your neck and upper back, shoulder blade mechanics, and often the jaw (TMJ). Depending on what we find, care may include gentle spinal adjustments, targeted mobilization, soft-tissue techniques for overworked muscles, and simple home exercises to keep your progress going between visits. For many people, improving neck and upper back mechanics helps reduce frequency or intensity of tension-type and cervicogenic headaches. Evidence in chiropractic and manual therapy literature suggests that spinal manipulation and mobilization may help some patients with these headache types. Results vary from person to person, and migraines can be more complex—so we tailor your plan, and we’re always happy to coordinate with your primary care provider or neurologist when needed.

Just as important, we’ll help you build those daily habits—hydration, posture, movement breaks, and sleep rhythm—so you’re not only treating pain after it starts, but also reducing triggers in the first place.

When to See a Chiropractor in Delray Beach (and When to Seek Medical Care)

Chiropractic care may be appropriate if you notice: headaches that tend to follow long desk days or screen time, tightness at the base of the skull or upper neck, stiffness turning your head, or head pain linked to shoulder or jaw tension. If your headaches are coming weekly or they’re starting to limit work, exercise, or sleep, it’s a good time to get evaluated. An individualized plan can spot triggers you might be missing and address the neck and upper back mechanics that keep tension alive.

Some situations call for medical evaluation right away. Seek urgent medical care if you have:

• A sudden, severe “worst headache of my life,”
• Headache after a significant head injury,
• Neurologic symptoms like weakness, confusion, fainting, new numbness, or difficulty speaking,
• Fever with stiff neck,
• New headache after age 50, or a major change in your usual headache pattern,
• Vision loss or double vision that is new or worsening.

If you’re unsure, call your primary care provider. Your safety comes first, and we’ll always refer appropriately if something needs medical attention before conservative care.

Common Mistakes That Keep Headaches Around

Only chasing pain and skipping prevention. Pain relievers have a place, but if you don’t also address hydration, posture, and muscle tension, the cycle repeats.

All-or-nothing caffeine habits. Going cold turkey one day and loading up the next can provoke headaches for some people. Consistency is kinder to your system.

Weekend sleep swings. Big shifts in sleep and wake times—even if you’re “catching up”—can be a trigger. Aim for a steady schedule.

Hard workouts without mobility. Presses, rows, and paddling are great, but adding brief chest, upper back, and neck mobility keeps strain off the base of the skull.

Ignoring workstation setup. A slightly higher screen, a chair that supports your hips and low back, and bringing the phone up to eye level are small changes that make a big difference.

Myths & Facts About Headaches and Chiropractic

Myth: “Headaches are just part of getting older.” Fact: While headaches are common, they’re not inevitable. Many triggers are modifiable with hydration, sleep rhythm, posture, and targeted care.

Myth: “If I get one adjustment, my migraines will be cured.” Fact: Chiropractic isn’t a cure-all. Some people notice fewer or less intense episodes when neck and upper back issues are addressed, but migraines are multifactorial. A combined plan—lifestyle plus appropriate care—works best.

Myth: “If my head hurts, the problem must be in my head.” Fact: Head pain can be referred from the neck, upper back, or jaw. Evaluating those areas often uncovers contributing factors you can improve.

Final Thoughts from Your Delray Beach Chiropractor

If headaches or migraines are holding you back, you’re not alone—many of our Delray Beach neighbors deal with them, especially with the sun, screens, and busy schedules. With a few smart changes and a clear, personalized plan, most people can reduce how often headaches hit and bounce back faster when they do.

If you’re curious whether your neck, posture, or jaw might be part of the picture, Alter Chiropractic is here to help. We’ll listen to your story, check how your body moves, and map out simple steps you can use at home and work. No pressure—just practical, patient-centered care.

FAQs

What’s the difference between a tension headache, a migraine, and a cervicogenic headache?

Tension headaches feel like a band or pressure around the head and often come from muscle tension and stress. Migraines are usually one-sided, throbbing, and may include light/sound sensitivity, nausea, or aura. Cervicogenic headaches start in the neck and refer pain to the head, often felt at the base of the skull and around one eye or temple.

Can chiropractic adjustments help with migraines?

Chiropractic care can help reduce musculoskeletal triggers—like neck tightness and joint restriction—that may contribute to headache frequency or intensity. Some people with migraines notice benefits when these factors are addressed. Results vary, and migraines can be complex, so care is tailored and may be combined with medical management.

Are headaches caused by “misalignment” in the neck?

Headaches are rarely from a single cause. However, restricted joint motion, muscle tension, and poor posture in the neck and upper back can contribute to head pain. Improving movement and muscle balance often helps reduce symptoms.

Is chiropractic care safe for headache relief?

Chiropractic care is generally considered safe when performed by a licensed clinician, especially when the evaluation rules out red flags and care is tailored to your needs. Your chiropractor should explain options and coordinate with your medical provider when appropriate.

What sleep positions or pillows are best for headaches?

Most people do well on their back or side with a pillow that supports the neck’s natural curve. If you’re a side-sleeper, keep your head level (not tipped) and avoid overly high pillows that crank your neck sideways.

Do I need imaging for my headaches?

Most common headaches don’t require imaging. If there are red flags or neurological changes, your provider may recommend further testing. Your chiropractor can help determine whether a referral is appropriate.

TL;DR

• Hydrate steadily, keep caffeine consistent, and protect your eyes from sun and glare—especially in Delray’s heat.
• Support your neck with micro-movements, better desk posture, and screens at eye level.
• Calm your system with regular sleep, slow breathing, and simple heat/cool comfort at early signs.
• Chiropractic can help address neck and upper back factors that contribute to headaches; results vary by person.
• Seek medical care urgently for red flags like sudden severe headache, head injury, fever with stiff neck, or new neurological symptoms.