4 remedies for neck pain and headaches

That debilitating feeling a headache gives you can get even worse when neck pain kicks in—and it often spreads right down to your shoulders.

In this article, we’ll look at a problem many people face, often connected to the mattress and pillow we use every night. Here are 4 simple tips to help you prevent or ease neck pain when you wake up.

1. Keep your neck “hydrated”

Our bodies are made up mostly of water, and when we don’t get enough, they let us know. One of the first warning signs? Headaches. Other signals include dry lips or even mild aches in the limbs.

That’s why our advice is simple: drink plenty of water! Make it a daily habit—before headaches start or as soon as you notice your lips getting dry.

2. Watch out for temperature changes

Hot and cold shifts often play a big role in both headaches and neck pain. Sudden changes can trigger discomfort, so try to avoid them when possible. If you’re in pain, treat it the way you would a headache: take a moment to relax, then gently move your head to ease the tension in your neck muscles.

This helps improve blood flow and gives your muscles a chance to relax.

3. Rethink your lifestyle

Making lifestyle changes isn’t easy, but it can make a huge difference. Headaches and neck pain are often your body’s way of signaling that something is off.

Too much stress, an unbalanced diet, or even the wrong pillow and mattress can all play a role. Sometimes just fixing the pillow–mattress combo can help reduce those nagging symptoms.

4. Identify the causes with a diary

The key is to understand the causes of your headaches and neck pain. A useful habit is to keep a diary whenever these symptoms occur, noting not only the date and time but also:

• where you are (at work, at home, at dinner, at a party);
• environmental conditions (too hot, too cold, too humid);
• what you ate the day before and that day;
• what you were doing (working at a desk, playing sports, just out of bed having breakfast).

Over time, you’ll start spotting patterns—foods, situations, or places that trigger the problem. And if the pain keeps coming back regularly, it’s best to check in with a specialist.

Finally, remember that a healthy lifestyle, combined with a pillow and mattress suited to your physical characteristics, will help reduce neck pain and the frequency of your headaches.