The sternocleidomastoid (SCM) muscle is a prominent neck muscle. Discomfort in this area is a frequent concern, significantly impacting daily activities and making simple head movements challenging. Understanding this muscle and its pain factors helps address discomfort.
Understanding Your Sternocleidomastoid Muscle
The sternocleidomastoid muscle is a large, paired muscle located on the front and sides of the neck. It gets its name from its attachments: originating from the top of the breastbone (sternum) and the inner portion of the collarbone (clavicle), it extends upwards to insert at the mastoid process, a bony prominence behind the ear at the base of the skull. This dual attachment allows the SCM to perform movements of the head and neck.
One of its primary functions is to rotate the head to the opposite side and tilt it to the same side. When both SCM muscles contract simultaneously, they help to flex the neck, bringing the chin towards the chest, or extend the head when looking upward. The SCM also plays a role in stabilizing the cervical spine and assists with breathing by elevating the sternum and clavicle during inhalation.
Common Causes of SCM Pain
Pain in the sternocleidomastoid muscle frequently arises from muscle strain due to overuse or awkward positions. Prolonged activities like looking down at a phone or computer, known as “tech neck,” can overstretch these muscles, leading to discomfort. Similarly, maintaining a fixed head position for extended periods, such as during desk work or while sleeping in an unusual posture, can strain the SCM. Repetitive neck movements can also cause strain over time.
Poor posture significantly contributes to SCM pain. Slouching or adopting a forward head posture places increased demand on the neck muscles to support the head, causing them to become overstretched and tense. This can lead to chronic tension and pain in the SCM. Improving overall body posture, including keeping the head and ears aligned with the shoulders, can help reduce this strain.
Acute injuries, such as whiplash, are another common cause of SCM pain. Whiplash typically occurs from a sudden, forceful back-and-forth movement of the head, often seen in car accidents. This rapid motion can stretch or sprain the soft tissues of the neck, including the SCM, leading to immediate or delayed pain and stiffness. Symptoms like neck pain, stiffness, and headaches follow such injuries.
Stress and anxiety can also manifest as physical tension in the body, including the SCM muscles. When under stress, individuals may unconsciously clench their jaw or tense their neck and shoulder muscles. This sustained muscle contraction can lead to tightness and pain in the SCM.
Less Common Contributors to SCM Discomfort
Beyond common strains, other factors can contribute to sternocleidomastoid discomfort, including referred pain. Issues within the cervical spine, such as cervical stenosis or arthritis, can limit neck movement and indirectly lead to SCM overexertion and pain. These conditions may cause compensatory posturing that strains the SCM.
Myofascial trigger points are another less common cause of SCM pain. These are irritable, taut bands within the muscle that produce pain when pressed and can cause referred pain to other areas. SCM trigger points can refer pain to regions including the forehead, eyes, cheeks, ears, jaw, or the top or back of the head. They can also contribute to symptoms like dizziness, visual disturbances, or a feeling of imbalance.
Temporomandibular joint (TMJ) dysfunction, which affects the jaw joint, can also be linked to SCM pain. Problems with jaw alignment or movement can increase strain on the SCM muscles, as they support the jaw. TMJ issues can lead to referred pain in the neck and head, including the SCM.
Certain types of headaches, particularly tension headaches and some migraines, may involve the SCM. Tightness or trigger points in the SCM can contribute to these head pains. Conditions like chronic respiratory issues or even a tight shirt collar can also place strain on the SCM, leading to discomfort.
Managing SCM Pain and Knowing When to Seek Help
Managing sternocleidomastoid pain involves self-care strategies. Applying heat or cold to the affected area can help alleviate pain and reduce inflammation. Gentle stretching exercises, such as tilting the head or performing neck rotations, can improve flexibility and relieve muscle tension. Self-massage or professional massage therapy can also help relax tight muscles and release trigger points.
Improving posture helps manage SCM pain. Maintaining proper alignment, especially during activities like using a phone or working at a computer, can significantly reduce strain on the neck muscles. Taking regular breaks from prolonged positions and ensuring a supportive sleeping posture with an appropriate pillow can also prevent discomfort. Stress reduction techniques, like meditation or deep breathing, can minimize muscle tension.
While many cases of SCM pain respond well to self-care, professional medical attention may be needed. If the pain is persistent or worsens despite self-management, a doctor’s evaluation is advisable. Seek immediate medical help if the pain is accompanied by symptoms such as numbness or tingling in the shoulder, hand, or fingers, which could indicate nerve involvement.
Other concerning signs include severe headaches, dizziness, visual disturbances, or difficulty maintaining balance. If the pain follows a significant injury, like a car accident, or if there are signs of infection such as redness or swelling, a healthcare provider should be consulted for diagnosis and treatment.