Posture, neck and headaches: what the scientific evidence says

Pablo Martínez Jarque, Doctor of Chiropractic · 2 November 2026 · 6 min read

Headaches are one of the most common everyday complaints. But not all headaches are the same, nor do they have the same cause. In this article we explain, in simple terms, how posture, the neck and some types of headache may be related, and what scientific research has studied on the subject.

This is an educational article: it does not replace an assessment by a doctor and cannot be used to diagnose any individual case.

First things first: when to see your doctor

Before talking about posture, it is important to recognise the signs that need medical attention. See your doctor or go to A&E if your headache:

• comes on suddenly and very intensely, like the worst you have ever had;
• starts after a blow to the head;
• comes with fever, a stiff neck or vomiting;
• comes with changes in vision or speech, loss of strength or numbness;
• is new and different after the age of 50, or clearly changes from your usual headache;
• gets progressively worse over the days.

Not all headaches are the same

The International Classification of Headache Disorders distinguishes many types. Three of the best known are:

• Tension-type headache. The most common. It is often described as pressure or a band around the head, and is frequently linked to stress and muscle tension.
• Cervicogenic headache. It originates in structures of the neck, such as joints, muscles or nerves, and is felt in the head.
• Migraine. A neurological disorder with its own features, such as sensitivity to light or noise, which requires medical follow-up.

Why does the neck matter?

Your head weighs about five kilos, and your neck supports it all day long. When we spend hours looking at a screen or our phone, the head tends to move forward and the muscles at the top of the neck work harder than usual.

That sustained load, together with stress, irregular rest or lack of movement, can create tension in the neck area. In some people, this tension is also felt as discomfort in the head.

What research has studied

The Dossier científico de la quiropráctica published by the Spanish Chiropractic Association (AEQ, April 2026) brings together reviews and trials on spinal manipulation. In relation to headaches, research has mainly focused on three areas:

• cervicogenic headache, with systematic reviews and meta-analyses such as those by Fernández and colleagues (2020) and Chaibi and Russell (2012);
• tension-type headache, with meta-analyses on multimodal manual therapy such as that by Mesa-Jiménez and colleagues (2015);
• migraine, with reviews such as that by Rist and colleagues (2019).

Among its general conclusions, the Dossier states that the evidence supports the effectiveness of chiropractic for various musculoskeletal disorders of the spine, as well as for some headaches and associated disorders. It also points out its limits: many studies are small, use different methods and more high-quality research is needed.

Regarding safety, the Dossier indicates that spinal manipulation has a favourable safety profile, with adverse effects that are generally mild and short-lived, and that serious events are rare. That is why every chiropractic assessment begins with a careful interview and examination.

Simple habits to look after your neck

1. Raise your screen. Place it at eye level so you do not tilt your head for hours.
2. Take breaks. Every 45 or 60 minutes, get up, walk a little and gently move your neck and shoulders.
3. Look after your rest. A pillow that keeps your neck aligned and regular sleeping hours help you recover.
4. Breathe. A few minutes of slow breathing reduces the tension built up in your shoulders and neck.
5. Move every day. Walking, swimming or regular exercise keeps your spine active.
6. Drink water and don't skip meals. These basic habits also affect how you feel.

Find out more

If you would like to better understand what chiropractic is and how it works, you can read what chiropractic is or see our frequently asked questions.

Educational content. It is not a diagnosis or a treatment recommendation and does not replace an assessment by a healthcare professional. If any symptom persists, please see your doctor.