The occipital muscle, a thin muscle at the back of your head, is often overlooked until it becomes a source of discomfort. Located at the lower back of the skull, its small size can cause significant pain that many people misinterpret, often manifesting as a persistent ache or throbbing at the base of the skull.
Anatomy and Function of the Occipital Muscle
The occipital muscle, formally the occipital belly of the occipitofrontalis muscle, is a flat muscle covering the back of the skull. It originates from the bony ridges you can feel at the back of your head, just above the neck. Its fibers ascend to insert into a tough, fibrous sheet of tissue called the epicranial aponeurosis, or galea aponeurotica.
This aponeurosis acts as a broad tendon that stretches over the top of the cranium, connecting the occipital muscle at the back with the frontalis muscle over the forehead. This connection means these two muscles work together. When the occipitalis contracts, it pulls the entire scalp backward, which helps raise the eyebrows and create expressions of surprise or alertness. The muscle is powered by the posterior auricular branch of the facial nerve.
Common Causes of Occipital Muscle Pain
Pain in the occipital muscle often stems from sustained tension. One of the most frequent triggers is tension headaches, which feel like a tight band of pressure around the head. This sensation is caused by the prolonged contraction of muscles in the scalp and neck due to stress and anxiety. The occipitalis is directly involved in this muscle tightening, leading to persistent aches.
Poor posture is another contributor to occipital pain, particularly the forward head posture commonly called “tech neck.” Spending long hours looking down at screens, books, or phones places continuous strain on the muscles at the back of the neck and skull as they work to support the head’s weight, which can lead to tightness and discomfort in the occipitalis.
Eyestrain can also cause reflexive tension in the scalp muscles. When you squint or strain to see clearly, muscles around your face and head tighten, including the occipitalis. This can happen if you need new eyeglasses or spend extended time focusing on screens without breaks. Less commonly, direct trauma to the back of the head from a fall or whiplash injury can injure the muscle and cause pain.
Relief and Management Strategies
Applying heat to the area with a warm compress or heating pad can help relax the muscle and improve blood circulation, offering simple relief. This can be done for 15-20 minute intervals to ease tightness at the base of the skull.
Gentle stretching is an effective way to alleviate strain. A simple chin tuck, where you gently pull your chin toward your chest without letting your head drop forward, can stretch the muscles at the base of the skull. Another useful stretch involves tilting your head toward one shoulder and holding for 20-30 seconds before repeating on the other side. These movements should be slow and controlled to avoid further strain.
Self-massage can directly target knots and tightness. Using your fingertips, apply firm, gentle pressure in small circular motions at the base of the skull. You can also use tools like two tennis balls in a sock to lie on, allowing them to press into tender spots on either side of the spine to release trigger points.
Correcting posture is an important strategy for long-term relief. When working at a desk, ensure your computer monitor is at eye level to prevent your head from tilting forward. Taking regular breaks to stand and stretch can prevent muscle stiffness from holding one position for too long. If pain is severe, persistent, or accompanied by other symptoms, consulting a healthcare provider is recommended.