Hello all, Shania here!
If you’ve ever had a migraine, tension headache, or ear ache that feels like a marching band has set up camp inside your head, you’ll know it’s not just “a bad headache.” I also struggle with these pains, and some days have made me question every life choice—like why I thought overhead lighting was a good idea, or why I agreed to that early morning meeting. Honestly, some of the worst ones have me lying on the sofa, sunglasses on.
I’ve had migraines that turn me from “I’m totally fine” to “Why is my heartbeat louder than my thoughts?” in about three minutes. Tension headaches can feel like someone wrapped my skull in cling film and forgot to tell me. And ear aches? I’ve spent more time massaging my ears than I ever thought I would
So when a patient sits in front of me and says, “I just want this to stop controlling my life,” I get it. Deeply.
Migraines, tension headaches, and ear-related pain are exhausting, frustrating, and sometimes absurd—but there are ways to ease them.
There have been days where I’ve sat in my car after work, sunglasses on, seat fully reclined, weighing whether I drive home or sleep on the comfy blue sofa. I’ve tried cold flannels, dark rooms, breathing like I’m training for a meditation retreat, and convincing myself caffeine will magically solve it — spoiler: it rarely does.
And yes… I’ve even done the classic headache maths:
- “How long until I have to function again?”
- “Is crying socially acceptable?”
- “Why did I agree to plans? Was I thinking or just hallucinating?”
So when a patient sits in front of me and says, “I just want this to stop controlling my life,” I get it. Deeply. Migraines, tension headaches, and ear-related pain are exhausting, frustrating, and sometimes absurd — and having been there myself, I know how much relief can change everything.
Migraines, Tension Headaches, and Ear Ache: What’s Actually Happening?
From an osteopathic perspective, these issues are often tied to tension and movement restrictions in the:
- Upper neck and suboccipital muscles – tiny muscles at the base of the skull that tighten under stress and trigger headaches.
- Upper trapezius and levator scapulae – the classic “shoulders permanently by my ears” muscles.
- Sternocleidomastoid (SCM) – front-neck muscle that can contribute to headaches and ear pressure.
- Jaw muscles (TMJ) – clenching or grinding can radiate pain into the temples, jaw, and ears.
- Cranial base and upper back – stiffness here can overload the neck and worsen headache patterns.
When these areas are tense or stuck, the nervous system stays “on alert,” increasing pain sensitivity and making headaches or migraines more likely.
Jaw tension is another sneaky culprit, and again. Clenching your jaw, grinding your teeth at night, or holding tension in your face can send pain straight up to your temples, trigger headaches. Some days it feels like my jaw is staging a full-on protest against me. From an osteopathic perspective, the jaw is connected to a network of muscles and nerves that reach up to your head and down your neck, so when muscles like the surrounding muscles get tight, pressure builds in your skull and irritates nerves that contribute to migraines.
Combine that with tight neck and shoulder muscles, and suddenly your whole upper body is on high alert, making headaches worse. Gentle stretches, slow side-to-side jaw movements, massaging temples and jaw muscles, keeping your teeth slightly apart during the day, and loosening the neck and upper back can all help. Even simple awareness — noticing if you’re unconsciously clenching — can make a big difference. For some people, a night-time dental guard can reduce teeth grinding and morning headaches. Spending a few minutes on these practices can feel almost miraculous, because easing jaw tension often eases the headache before it even fully arrives.
How Osteopathy Helps:
Osteopathy aims to ease tension, restore movement, and support the body’s natural ability to calm itself. My approach includes:
- Soft Tissue Release – gentle massage-style techniques to relax stubborn muscles.
- Neck Joint Mobilisation – freeing up stiff cervical joints, often where migraine triggers hide.
- Cranial Osteopathy – light, calming pressure to balance strain patterns through the head and neck.
- Jaw/TMJ Release – reducing tension in clenching muscles that can radiate pain.
- Upper Back Mobilisation – freeing stiff thoracic joints so the neck isn’t overloaded.
Patients often describe these sessions as relaxing, even emotional, because once the tension eases, the nervous system can finally take a breather.
My Top 5 Migraine-Friendly Exercises
These are exercises I use myself and recommend to patients. They’re gentle, easy, and perfect for those days when you just want some relief without overdoing it.
1. Suboccipital Release (“The Base of Skull Chill-Out”)
Place a small ball or rolled towel under the base of your skull and gently lean back.
Why it helps: Releases tight suboccipital muscles, often the hidden culprits behind headaches and migraines.
2. Chin Tucks (“Yes, the Double-Chin One”)
Gently tuck your chin as if you’re giving yourself a second chin — glamorous, I know.
Why it helps: Resets posture and reduces pressure on the top of the neck, easing tension headaches.
3. Upper Trapezius Stretch (“The Shoulder Melt”)
Tilt your head sideways to stretch the top of your shoulder.
Why it helps: Relieves “coat-hanger” tension that contributes to migraines and ear aches.
4. Thoracic Extension (“Undo the Phone Hunch”)
Lie over a rolled towel or foam roller placed across your upper back and gently arch backward.
Why it helps: Frees the stiff upper back, reducing strain on the neck and shoulders.
5. Diaphragmatic Breathing (“The Nervous System Reset”)
One hand on your chest, one on your tummy — breathe deeply into your lower hand.
Why it helps: Calms the nervous system, reduces muscle tension, and supports the body on migraine-prone days.
A Personal Note
Because I’ve personally lived through migraines, tension headaches, and ear aches, I understand how isolating and exhausting they can be. You’re not imagining it. You’re not overreacting. It’s real — and it can feel relentless.
That’s why I love working around this topic. When someone says, “I feel lighter, calmer, or more like myself again,” it reminds me that even small changes — gentle osteopathic techniques, daily exercises, and awareness of posture — can make a huge difference.
A little relief goes a long way. And, of course, there’s always room for a terrible joke or two to make the process a bit more bearable.
Written by Shania Thompson