The sternocleidomastoid (SCM) muscle is a prominent, paired muscle located on the side of the neck, extending from behind the ear to the collarbone and breastbone. This muscle enables head turning, tilting, and flexing. When one SCM contracts, it rotates the head to the opposite side and tilts it to the same side. Both SCMs contracting together flex the neck or extend the head backward. Due to its involvement in daily head movements, SCM soreness is common.
Common Causes of Sternocleidomastoid Soreness
SCM soreness often stems from daily habits and physical stressors. Poor posture, like “tech neck” from looking down at devices, is a common contributor. This sustained forward head posture can overstretch and strain the SCM.
Muscle strain or overuse also causes SCM soreness. This can result from sudden head movements, repetitive actions like looking over the shoulder, or physical overexertion. These actions irritate muscle fibers, leading to pain and stiffness.
Sleeping position significantly impacts neck comfort. An unsupportive pillow or awkward sleep position can strain the SCM. For example, sleeping on the stomach with the head turned to one side puts undue stress on the muscle, leading to morning stiffness and soreness.
Emotional stress and tension contribute to muscle tightness in the neck and shoulders, directly affecting the SCM. Under stress, individuals often unconsciously tense these muscles, leading to chronic contraction and discomfort. This sustained activity can result in soreness.
Even minor injuries, like whiplash from an accident or a sudden jolt, can strain the SCM. These incidents force neck muscles beyond their normal range of motion. This can cause pain, stiffness, and reduced mobility.
Referred pain is another cause, where issues in other areas manifest as SCM soreness. Tension headaches or temporomandibular joint (TMJ) dysfunction, affecting the jaw, can lead to SCM discomfort. Pain pathways from these areas can cause the SCM to feel sore even if it’s not the primary source.
Strategies for Relief
Alleviating SCM soreness often involves at-home strategies to reduce muscle tension and improve circulation. Gentle stretching is a primary method, focusing on slow, controlled movements. Tilting the head away from the sore side and gently rotating it can help lengthen the SCM and improve flexibility.
Applying heat or cold therapy also provides relief. Heat, like a warm compress or shower, relaxes tight muscles and increases blood flow. Cold therapy, such as an ice pack, reduces inflammation and numbs pain, especially after acute strain or injury.
Gentle self-massage techniques address localized tightness within the SCM. Using fingertips to apply light pressure and small circular motions along the muscle can help release knots or “trigger points.” For persistent tension, professional massage therapy offers deeper release.
Correcting poor posture is fundamental for long-term relief and prevention. Being mindful of posture while working at a computer or using mobile devices reduces SCM strain. Maintaining an upright posture with the head aligned over the shoulders distributes weight evenly and reduces muscle overload.
Making ergonomic adjustments to workspaces or sleeping environments is also beneficial. Raising a computer monitor to eye level or using an ergonomic chair promotes better posture. Choosing a supportive pillow that maintains the neck’s natural curve during sleep prevents nocturnal SCM strain.
Over-the-counter pain relievers, such as NSAIDs, can manage pain and reduce inflammation associated with SCM soreness. These medications target the body’s inflammatory response. Always adhere to the recommended dosage and consult a healthcare professional if unsure about their use.
When to Seek Professional Advice
While SCM soreness often resolves with self-care, professional medical evaluation is sometimes necessary. Seek medical advice if soreness persists for more than a few days despite home remedies, or if it worsens. Persistent pain can indicate an underlying issue requiring specific treatment.
Severe pain that is debilitating or interferes with daily activities warrants immediate attention. Pain preventing normal head movements, like turning or tilting, also suggests professional assessment. Such intensity may indicate a more significant muscle injury or other conditions.
Accompanying symptoms alongside SCM soreness are a red flag. These include numbness, tingling, or weakness in the arm or hand, which could indicate nerve involvement. Other concerning symptoms are fever, dizziness, vision changes, or a severe headache, as they might point to more serious medical conditions.
If pain develops after a fall, accident, or significant head or neck trauma, medical consultation is crucial. Even if initial discomfort seems minor, a healthcare provider can assess for potential fractures, sprains, or other injuries not immediately apparent.
A limited range of motion, where one cannot turn or tilt the head normally without significant pain, also indicates professional help. A doctor can diagnose the cause of SCM soreness and recommend appropriate interventions, including physical therapy, specific exercises, or medication.