Here is an awesome treatment (at home) for pain at the base of the skull. Bob and Brad go over this in detail. 

Pain at the base of the skull, or in the suboccipital muscles can cause pain, headaches and decrease in range of motion (turning in all directions with the neck)

They will share with you the following techniques:

1. Ice Therapy — Getting It Right

Ice is one of the most effective first-line tools for reducing inflammation and dulling acute pain at the base of the skull. However, how and when you apply it matters greatly.

• Use a proper ice pack wrapped in a thin cloth or towel — never apply ice directly to the skin, as this can cause frostbite or ice burns.
• Apply the ice to the base of the skull and upper neck for 15 to 20 minutes at a time.
• Allow the skin to return to normal temperature (at least 40 minutes) before reapplying.
• Ice is most beneficial in the first 24 to 72 hours after an acute flare-up or injury. For chronic pain, heat may be more beneficial (see below).
• Try lying on your back with the ice pack placed between your skull and a flat surface. The light pressure combined with the cold can be deeply relieving.

Pro Tip: Frozen peas or corn in a zip-lock bag conform more naturally to the curve of the neck than rigid commercial ice packs and can be refrozen and reused many times.

2. Heat Therapy — The Underrated Partner

While the original article focuses on ice, heat therapy deserves equal attention, particularly for people with chronic (ongoing) suboccipital tightness rather than acute inflammation. Heat increases blood flow to the muscles, helps them relax, and can break the cycle of chronic tension.

• Use a moist heating pad, warm towel, or heated neck wrap for 15 to 20 minutes.
• A warm shower directed at the back of the neck and base of the skull is a simple and accessible way to apply heat.
• Avoid using heat immediately after an acute injury — wait at least 48 to 72 hours.
• For chronic pain, alternating heat before activity and ice after activity can be a very effective combination.

3. Suboccipital Self-Massage — Going Deeper

Gentle massage of the suboccipital muscles can provide significant and immediate relief. Here is a step-by-step approach for performing effective self-massage at home:

1. Find the base of your skull with your fingertips. It is the bony ridge at the back of your head.
2. Place the pads of your index and middle fingers on both sides of your spine, just below this ridge.
3. Apply gentle upward pressure — as if you are trying to lift the back of your skull with your fingertips.
4. Hold for 30 to 60 seconds, breathing slowly and deeply. You should feel a release of tension, not sharp pain.
5. Move your fingers slightly outward along the ridge and repeat. Work your way from the center to approximately two inches out on each side.
6. Use slow, circular movements if the sustained pressure is too intense.
7. Perform this sequence for 3 to 5 minutes, once or twice daily.

Important: The goal of self-massage in this area is gentle compression and release, not deep digging. The suboccipital muscles are small and close to sensitive nerves and blood vessels. Less is more.

 

Additional Reading:

• The Switchboard that controls everything
• Wake up with More Pain
• How does Traction work on a Traction V Pillow
• Keeping at a healthy weight naturally
• Exercises to Help you with neck pain