At the end of the day, do you feel stiff and tight in your neck and shoulders? Do I have a headache after working too long on my computer or mobile phone? In fact, our posture has a lot to do with the function of the neck or neck muscles, which can cause pain or stiffness if they are misplaced or fatigued throughout the day.
The cause of headache and eye pain may be the tension of the sternocleidomastoid muscles, in addition to changing our posture, is there any way to alleviate the pain caused by the tension of the sternocleidomastoid muscles?
Sternocleidomastoid muscle function and anatomy
The sternocleidomastoid muscle (SCM) is one of the 20 pairs of muscles located in the neck, and it is a superficial muscle, meaning it is located under the skin, not deep in the neck.
Due to its important role in supporting the head, any problem that affects posture and head position stimulates this muscle. Sudden head movement, head blows and other types of trauma can also lead to pain and injury.
Effects on breathing
The sternocleidomastoid muscle can achieve the action of the aspiratory muscle by taking a fixing point on the temporal bone and then lifting the sternum and collarbone.
Effect on posture
The sternocleidomastoid muscles also play an important role in the posture of the neck and body, and the sternocleidomastoid muscles contribute to the movement and balance of the head. It also plays a role in the rotation, tilting, and stretching of the head and neck.
Stabilization of the temporomandibular joint
Another important function of the sternocleidomastoid muscle is to function properly in the temporomandibular joint. During chewing, the trigeminal nerve-neck reflex stimulates the activity of the sternocleidomastoid muscles.
innervation
Cervical plexus (C1 to C3/4) branches protrude from the posterior margin of the spinal cord; these nerve endings contribute to the proprioceptive function of the muscles. The paracranial nerve innervates the trapezius and sternocleidomastoid muscles.
The cause of the pain
Most patients with sternocleidomastoid muscle pain develop slowly due to lifestyle problems. When this muscle has to keep the head in a painful position, the pain gradually becomes severe.
- Carry heavy objects such as small children or backpacks in an incorrect position
- Poor posture, for example, when a person is in front of a computer for a long time
- An inappropriate working environment that makes people feel sick to their necks
- Tension or injury to other muscles in the shoulders, neck, or back
- Place the phone between your ears and shoulders
- Sleeping in the wrong position or uncomfortable pillows
Rarely, some other factor can cause pain in the sternocleidomastoids. include:
- Trauma: Falls, direct blows to the side of the neck, or car accidents can damage neck muscles, causing strains, sprains, and other injuries. However, non-traumatic trauma can also cause damage to the sternocleidomastoid muscle, with one 2014 case detailing the rupture of the sternocleidomastoid muscle after a seizure.
- Arthritis: Spondyloarthritis can cause pain in the sternocleidomastoid joints. It can also cause a person to change posture or move the position of the head, increasing the risk of injury.
- Myofascial pain syndrome: Myofascial pain syndrome arises from a type of muscle pain that causes the trigger point of the muscle. When these trigger points are pressed, the patient may feel pain radiating to other areas. Most patients with myofascial pain develop symptoms after injury or due to chronic lifestyle problems such as poor posture.
Common symptoms
In general, people with injuries to the sternocleidomastoid muscle do not feel pain at the injured site. Instead, the pain tends to spread to other parts of the body. The most common sources of symptoms include:
- Unexplained earache, which may manifest as ear pain, pain, or feelings of fullness
- Pain in the face or front of the head
- Pain in or above the eyes
- dizzy
- disgusting
- Sore throat when swallowing
- Headaches, including migraine-like headaches
- Sinus or nose pain
- Stiff neck, including difficulty rotating the head from side to side
- Tingling pain in the face, head, or neck
A way to relieve pain
Although tension in the sternocleidomastoid muscles can cause pain in the head, ears, eyes, and face, we can relieve the pain by self-massage, and we can even completely relieve the pain if we also exercise other muscles that can cause pain.
Locate the sternocleidomastoid muscle
Before stretching we have to find it, to find the sternocleidomastoid muscle we need to put our fingers on the upper end of the sternum and feel the tendon of the muscle. If you move your fingers from side to side, you can feel the tendons bouncing back and forth under the fingers, and then two fingers grasp the tendons and feel the muscles extend upward to the back of the head.
It should be noted that if a pulse is felt when touching, then it is possible to grasp the carotid artery, if it does not feel well, you need to let go of the hand and try to grasp the muscle again until no pulse is felt.
Stretch the sternocleidomastoid muscles
Place the other hand on the other side of the head and place your ear close to your shoulder. Make sure to stabilize the sternocleidomastoid muscles with the other hand (with two fingers) on the collarbone to increase the stretch.
Enhanced stretching
Then, look up at the ceiling. Gently pull the head back and to one side with your hands to increase the stretch.
Additional reminders
- Hold each side stretched for at least 30 seconds.
- When stretching, maintain normal breathing.
- Do it on both the left and right sides of the neck.
- Do not feel pain. If you feel pain, be sure to stop.
Sometimes we may not notice a sternocleidomastoid muscle injury because the symptoms usually spread to the head and face.
In many cases, they may think they have an ear infection, migraine attack, eye health problems, or other unrelated problems. Therefore, for any unexplained pain problem, it is important to see a doctor in a timely manner. With proper treatment, pain in the sternocleidomastoids usually disappears.
cite
1、Bordoni B, Varacallo M. Anatomy, head and neck, sternocleidomastoid muscle. StatPearls. Updated July 22, 2021.
2、Davies, Clair, and Davies, Amber. The Trigger Point Workbook: Your Self-Treatment Guide For Pain Relief. Oakland: New Harbinger Publications, Inc., Print
3、Schünke, Michael., Schulte, Erik, and Schumacher, Udo. Prometheus: Lernatlas der Anatomie. Stuttgart/New York: Georg Thieme Verlag, 2007. Print