The sternocleidomastoid (SCM) muscle is a muscle on each side of the neck, extending from behind the ear to the collarbone and sternum. This muscle plays a role in head movements, including rotation, flexion, and lateral flexion. It also assists in maintaining posture and can contribute to breathing.
Common Causes of Sternocleidomastoid Soreness
SCM soreness often develops from everyday activities that strain the neck. Prolonged forward head posture, common with phone or computer use (“tech neck”), can overstretch these muscles. Holding the head in one position for extended periods, like driving or desk work, contributes to tightness and spasms.
Repetitive head movements from jobs or hobbies can also strain the SCM. Sudden, forceful movements, such as whiplash from car accidents or falls, can cause acute muscle strain. Overstretching or overexertion during physical activity, including improper heavy lifting, may also result in SCM pain.
Sleeping positions can influence SCM soreness, especially if pillows lack adequate neck support or if sleeping on the stomach with the head turned. Chronic stress and tension often manifest as muscle clenching and tightness in the neck and shoulders, directly impacting the SCM. Carrying heavy bags on one shoulder can create an unbalanced load, leading to strain.
Symptoms and When to Seek Medical Attention
SCM soreness typically presents as localized pain and tenderness in the neck. Individuals may experience stiffness, limited range of motion when turning or tilting the head, and sometimes dull or sharp pain. This muscle can also refer pain to other areas, including the face, forehead, eyes, cheeks, ears, sinuses, and throat. Headaches, dizziness, or imbalance can also accompany SCM pain.
While many instances of SCM soreness resolve with self-care, certain symptoms warrant medical consultation. Seek immediate care if severe neck pain arises from an injury like a car accident or fall. Medical attention is advised if pain is severe, progressively worsens, or persists for several days without improvement despite home remedies. Red flags include numbness, tingling, or weakness spreading into the arms or legs. Concerning symptoms include pain accompanied by fever, chills, nausea, vomiting, or unexplained weight loss, as these could indicate a more serious underlying condition.
Relief and Management Strategies
Immediate relief for SCM soreness often involves resting the affected muscle by avoiding aggravating activities. Applying cold therapy, such as an ice pack, is recommended for acute pain or inflammation, typically for 15-20 minutes. After 48-72 hours, or for chronic tightness, applying heat through warm compresses or a heating pad can help relax muscles and improve blood flow.
Gentle stretching can help lengthen and relax the SCM. Simple stretches include slowly tilting the head toward one shoulder (bringing the ear closer), or gently turning the head to look over the shoulder. Another stretch involves tucking the chin in and down, then tilting the head to the side with gentle pressure. These movements should be slow, controlled, held for 15-30 seconds, and repeated a few times daily.
Self-massage techniques can help release tension in the SCM. Gently pressing fingers into the muscle and moving them along its length, or using a foam roller or tennis ball, can provide relief. Over-the-counter pain relievers like NSAIDs (ibuprofen or naproxen) or acetaminophen can help manage pain and reduce inflammation. Maintaining good hydration is important for muscle health.
Preventing Future Soreness
Preventing future SCM soreness involves adopting habits that reduce neck muscle strain. Optimizing workstation ergonomics is important, ensuring the computer monitor is at eye level and the chair provides proper lumbar support. This helps maintain a neutral neck position and prevents prolonged forward head posture.
Developing consistent posture awareness throughout the day can make a difference. Regularly checking and adjusting posture, imagining a string pulling the head straight up, helps align the spine and reduce muscle strain. Taking regular breaks, especially during prolonged sitting, to stand, stretch, and move the neck and shoulders can prevent muscle stiffness.
Using a supportive pillow and maintaining a neutral neck position while sleeping can minimize SCM strain. Side sleepers might benefit from a pillow that fills the space between the neck and shoulder. Back sleepers might find relief with a pillow under their thighs to support spinal alignment. Stress management techniques, such as deep breathing, meditation, or yoga, can help reduce overall muscle tension that contributes to neck pain. Incorporating regular exercise that strengthens core and back muscles provides better postural support for the neck.