11/05/2025
Ever wake up with a stiff neck or a headache that just won’t quit?
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The culprit might be closer than you think — your pillow.
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When you sleep with a pillow that lacks proper cervical support, your neck is left in an awkward position all night. Over time, this puts excess strain on the sternocleidomastoid (SCM) — that big muscle running from behind your ear down to your collarbone.
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Tight SCMs don’t just cause neck pain. They’re also a major trigger for tension headaches and migraines, since they can compress surrounding nerves and restrict blood flow.
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Your SCM can become tight even before you hit the pillow — through chest breathing (using the upper chest and shoulders instead of the diaphragm).
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Poor breathing mechanics recruit the SCM and other secondary respiratory muscles, keeping them overworked and tight all day long.
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So what can help?
-Use a pillow that supports the natural curve of your neck (not too high, not too flat).
-Practice diaphragmatic breathing — slow, deep breaths expanding your belly, not your chest.
Interested in a brain rehabilitation approach to migraine? Or have FND or POTS?
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Comment MIGRAINE BRAIN for a link to a complimentary consultation
