Temple Headache? These Muscles Could Be To Blame

Emma had always assumed her frequent temple headaches were just a part of life. A busy professional in her mid-30s, she spent long hours at her desk, hunched over her computer, often forgetting to take breaks. At first, the headaches were occasional—dull pressure at her temples that would come and go. But over time, they became more frequent and intense, sometimes lasting for hours and making it difficult to focus.

Frustrated, Emma tried everything from pain relievers to reducing her screen time, but nothing provided lasting relief. It wasn’t until a friend suggested she see a massage therapist that she started to uncover the real cause of her pain. During her session, the therapist identified significant tension in her neck and upper back, particularly in the suboccipital muscles at the base of her skull and the trapezius muscles that spanned her shoulders. These tight, overworked muscles were referring pain to her temples, mimicking the symptoms of a headache.

Through targeted massage, exercises, and posture adjustments, Emma gradually noticed a shift. Within a few weeks of regular sessions and simple at-home exercises, her headaches became less frequent and less intense. For the first time in years, she felt real relief—and now, she understood that her headaches weren’t just random, but a direct result of muscle tension in her neck and upper back.

Could muscle tension be the hidden culprit behind your headaches too? Let’s explore the common muscular causes of temple headaches and how to find lasting relief.

How Can Muscles Be To Blame?

When a muscle is overused—held in a tight or constricted state for too long—it becomes fatigued and tense, much like you might feel after a stressful, overbooked week. Over time, the muscle can lock into this tight position, forming painful knots known as trigger points. These knots don’t just cause localized pain; they can pull on surrounding muscles, restrict movement, and cause pain in areas sometimes in a different part of the body. With temple headaches, the muscles most often to blame are found in the neck and upper back, areas of the body which are often kept tight due to stress and poor posture.

My exploration into how overused and triggered muscles impact daily life has been deeply influenced by Myofascial Pain and Dysfunction: The Trigger Point Therapy Manual by Dr. Janet G. Travell and Dr. David G. Simons. This comprehensive two-volume set transformed my approach to massage, allowing me to provide lasting relief to my clients. For a more accessible, hands-on resource, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB, which breaks down these concepts into a practical, easy-to-follow guide for self-treatment.

Muscles That Can Create Temple Headaches

Now that we've explored how muscles can contribute to or cause pain and headaches, let's take a closer look at the specific muscles that may be responsible. While there's much more to say about each one, I've highlighted the key points that you should know. If any of these symptoms sound familiar, be sure to check out the section below on what you can do to find relief.

1. Trapezius

This large muscle takes up most of the upper back and connects the back to the neck. It functions to support the weight of the head, neck, and shoulders.

Symptoms It Can Cause:

• Temple or tension headache

• Jaw pain

• Pain deep behind the eye

• Dizziness

How It Can Be Overused:

• Chronic poor posture and slouching

• Emotional tension or stress

• Physical activity that keeps the shoulders raised or in front of the body for extended periods of time

• Carrying a heavy bag or backpack

2. Sternocleidomastoid

This large muscle is found at the front of the neck, and visibly juts out as you turn your head to look to one side or the other. Its main function is to turn the head from side to side.

Symptoms It Can Cause:

• Headaches over the eye, behind the ear, top of the head, or in the temples

• Pain in the back of the neck

• Balance problems

How It Can Be Overused:

• Emotional tension or stress

• Hyperventilation

• Keeping the head to one side for an extended period of time

3. Temporalis

This is the muscle that covers the temple area of the head, extending from the jaw to about midway from the top of the head. It functions to help bring the jaws together for chewing or closing the mouth. It is not as commonly overused itself but is triggered by other muscles that have become overused, like the sternocleidomastoid.

Symptoms It Can Cause:

• Temple or tension headaches

• Frontal headaches

• Pain and sensitivity in the upper teeth and gums

4. Suboccipital Muscles

These muscles are located right below the base of the skull and function to connect the top vertebrae to the skull and to each other and to stabilize the head during movement.

Symptoms They Can Cause:

• Temple headaches that extend along the side of the head to behind the ear

• Neck stiffness

How They Can Be Overused:

• Frequent movement of the head

• Emotional tension or stress

How Do We Fix Triggered Muscles?

The good news is that triggered muscles can often be relatively quick and easy to "un-trigger." However, if you continue the activity that caused the issue in the first place, the muscle will likely become triggered again. Consider how you can modify or mediate these triggers—for example, finding ways to release emotional tension and stress, or improve your posture while you are sitting at your desk. For situations in which you cannot fully mediate the triggers, follow the following two steps to help reduce and keep your symptoms under control.

Step 1: Relax the Muscle

The first step in releasing a triggered muscle is to relax it. Whether through foam rolling your upper back, self-massage, or seeking the help of a professional massage therapist, massage is an effective way to ease muscle tension and restore movement. If you're interested in learning more about self-massage, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB.

Step 2: Strengthen and Stabilize

Relaxing the muscle alone is not enough. The reason it became overworked in the first place is often due to weakness—either in the muscle itself or in surrounding muscles that failed to provide adequate support. Developing a targeted corrective exercise routine to strengthen and stabilize your upper back and neck is essential for long-term relief. These exercises don’t require a gym and usually take just a few minutes each day, but the benefits will be well worth the effort!

If you are currently living with temple headaches, schedule a consult with me today to see how we can work together to help you feel and move better!

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