Migraine Relief in San Diego

The Four Phases of a Migraine

A migraine is not simply a headache—it's a complex neurological event that unfolds in four distinct phases, each involving different brain mechanisms:

The Cervical-Migraine Connection

One of the most important—and most overlooked—factors in migraine is the cervical spine. The upper neck (C1-C3) shares a common pain processing hub with the trigeminal nerve in the brainstem: the trigeminocervical nucleus. This anatomical overlap means that dysfunction in the upper cervical spine can directly lower your migraine threshold.

Research shows that up to 75% of migraine patients have significant cervical spine dysfunction, including restricted joint mobility, suboccipital muscle tightness, and impaired proprioception. Many patients notice that neck stiffness or pain precedes their migraine attacks—this is not coincidence but a direct neurological pathway.

The suboccipital muscles at the base of the skull are densely packed with proprioceptors—more per gram of muscle than anywhere else in the body. When these muscles are tight or dysfunctional, they compress the greater occipital nerve and send aberrant signals into the trigeminocervical nucleus, effectively "priming the pump" for migraine activation.

Central Sensitization: Why Migraines Get Worse Over Time

For many migraine sufferers, attacks become more frequent and intense over the years. This progression is driven by central sensitization—a process where the brain's pain-processing circuits become increasingly excitable with each migraine episode. Essentially, each migraine makes the next one easier to trigger.

This is why early, comprehensive intervention matters. Breaking the cycle of central sensitization requires more than acute pain relief—it requires addressing the neurological, structural, and autonomic factors that keep the brain in a hyper-excitable state. Our functional neurology approach targets these underlying drivers to progressively raise your migraine threshold and reduce central sensitization.

Suboccipital Release Technique

The suboccipital muscles at the base of your skull are often a primary trigger point for migraines. This self-release technique can provide relief and help prevent attacks.

1. Lie on your back with two tennis balls placed in a sock, positioned under the base of your skull
2. Allow the weight of your head to rest on the balls, targeting the muscular ridge where your skull meets your neck
3. Gently nod your head "yes" and "no" to massage the suboccipital muscles
4. Hold tender spots for 30-60 seconds until you feel the tension release
5. Perform for 5-10 minutes daily, especially before bed or at the first sign of neck tension

Vagal Breathing for Migraine Prevention

Slow, diaphragmatic breathing activates the vagus nerve and shifts your nervous system from sympathetic (fight-or-flight) to parasympathetic (rest-and-recover) dominance.

1. Inhale slowly through your nose for 4 seconds, expanding your belly (not your chest)
2. Hold for 2 seconds
3. Exhale slowly through pursed lips for 6-8 seconds—the extended exhale is key
4. Repeat for 5 minutes, aiming for 5-6 breaths per minute
5. Practice twice daily and at the first sign of prodrome symptoms (food cravings, yawning, neck stiffness)

Cervical Retraction Exercise (Chin Tucks)

Forward head posture is strongly correlated with migraine frequency. This exercise corrects cervical alignment and decompresses the upper cervical joints.

1. Sit or stand tall with your shoulders relaxed
2. Without tilting your head up or down, draw your chin straight back as if making a "double chin"
3. You should feel a gentle stretch at the base of your skull and the front of your neck
4. Hold for 5 seconds, then relax; repeat 10 times
5. Perform every hour if you work at a desk, and 3 sets of 10 throughout the day