Neck Pain Support Blog

The Silent Source of Neck Discomfort - the Sternocleidomastoid SCM Muscle

Where is the Sternocleidomastoid muscle (SCM) and what does it do?

The sternocleidomastoid muscle is a large muscle in the neck that plays a crucial role in various head movements. It is named based on its points of origin and insertion. The muscle originates from two locations: the sternum (sterno-), which is the breastbone, and the clavicle (cleido-), which is the collarbone. The muscle then inserts onto the mastoid process of the temporal bone in the skull.

The primary functions of the sternocleidomastoid muscle include:

1. Neck Flexion: When both sternocleidomastoid muscles contract together, they flex the neck forward.

2. Neck Rotation: If only one sternocleidomastoid muscle contracts, it causes ipsilateral (same side) rotation of the head to the opposite side.

3. Lateral Flexion: When acting unilaterally, the muscle can tilt the head to the same side.

These movements are important for various activities such as turning the head to look around, nodding, and tilting the head. The sternocleidomastoid muscle is easily palpable and visible on the sides of the neck when the head is turned or tilted.

What Can Cause the SCM to Become Irritated?

Common causes of SCM irritation include:

• Poor Posture: Prolonged periods of poor posture, such as sitting at a desk with the head forward, can strain the SCM.

• Muscle Strain: Overuse or sudden movements that strain the SCM can lead to irritation.

• Stress: Emotional stress and tension can contribute to muscle tension, including in the SCM.

• Trauma: Injury or trauma to the neck area can lead to irritation of the SCM.

What happens when SCM is irritated?

When the sternocleidomastoid muscle (SCM) is irritated or experiences dysfunction, it can lead to a range of symptoms and discomfort. Some common issues associated with SCM irritation include:

1. Pain: Irritation of the SCM can result in localized pain in the neck, near the muscle itself. This pain may be dull, achy, or sharp and can sometimes radiate to the head or shoulders.

2. Headaches: Tension and tightness in the SCM can contribute to tension headaches. The muscle's attachment to the mastoid process can also potentially refer pain to the head.

3. Limited Range of Motion: Dysfunction in the SCM can lead to a reduced range of motion in the neck. This may manifest as difficulty turning the head, tilting it to the side, or experiencing stiffness.

4. Muscle Stiffness and Tenderness: The SCM may become stiff, and there can be tenderness or trigger points in the muscle. Palpating the muscle may reveal areas of increased sensitivity or tightness.

5. Dizziness: In some cases, irritation of the SCM may contribute to feelings of dizziness or lightheadedness, especially if the muscle is involved in the regulation of head and neck movements.

How Do You Treat Irritation of the SCM Muscle?

The treatment for sternocleidomastoid (SCM) dysfunction often involves a combination of strategies aimed at relieving muscle tension, improving flexibility, and addressing underlying causes. Here are some common approaches:

1. Stretching Exercises:

   • Gentle stretching exercises for the neck can help release tension in the SCM. Slow and controlled stretches, such as neck tilts and rotations, can be beneficial. How do you stretch this muscle?
      SCM Stretch
     • Tuck your chin in and downwards.
     • Tilt your head to the left.
     • Place your left hand on the rights side of your head.
     • Apply a downward pressure.
     • Slowly turn your head to the right.
     • Aim to feel a firm stretch in the right Sternocleidomastoid.
     • Hold for 30 seconds.
     • Repeat on other side.

2. Massage Therapy:

   • Massage can help relax the SCM and reduce muscle tightness. Focus on gentle massage techniques, and consider seeking the help of a professional massage therapist.

3. Heat or Cold Therapy:

   • Applying heat or cold to the affected area can help alleviate pain and reduce inflammation. Experiment with hot packs or cold compresses, and choose the option that feels more soothing.

4. Posture Correction:

   • Addressing poor posture can prevent ongoing strain on the SCM. Maintain good posture while sitting and standing to reduce unnecessary stress on the neck muscles.

5. Physical Therapy:

   • A physical therapist can provide specific exercises and techniques to improve neck mobility, strengthen supporting muscles, and promote overall neck health.

6. Pain Medications:

   • Over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may be used to manage pain and reduce inflammation. However, it's essential to use these medications under the guidance of a healthcare professional.

7. Stress Management:

   • Since stress can contribute to muscle tension, adopting stress management techniques such as deep breathing, meditation, or yoga may be beneficial.

8. Avoiding Prolonged Neck Strain:

   • Be mindful of activities that may strain the neck, such as extended periods of looking down at a screen. Take breaks and practice neck exercises to prevent prolonged tension.

9. Trigger Point Release:

   • If there are specific trigger points in the SCM, targeted trigger point release techniques may be employed. This can be done through massage or self-myofascial release using tools like foam rollers or massage balls.

10. Medical Evaluation:

    • If the SCM dysfunction is severe, persistent, or accompanied by other symptoms, it's crucial to consult with a healthcare professional for a comprehensive evaluation. They can rule out any underlying conditions and recommend appropriate treatment.

How to Stretch the SCM Muscle:

Always consult with a healthcare provider before starting any new treatment, especially if you have pre-existing health conditions or concerns. They can provide personalized advice based on your specific situation.

Additional Reading:

• What is occipital Neuralgia and how do we treat it?
• Can you get a headache after sleeping on a new pillow?
• A Not so Nice Pillow Testimonial from this New Yorker who needs a break
• More info on the arc4life traction pillow
• Pronex Replacement Parts

 

Use a Traction Pillow to Stretch Your Neck At Home

You can use a traction pillow to stretch your cervical spine at home: 

https://www.youtube.com/shorts/5ouTY5GUaag

Additional Reading:

• Arc4life V-Traction Adjustable Memory Foam Pillow ON AMAZON
• Check out these 6 simple stretches on Instagram
• Chilin with Cold Therapy at Home
• Causes of neck pain you might not think of
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Breathing Exercises for Pain Relief and Overall Health
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

Pain at the Base of the Neck? Easy Home Treatment

Pain at the base of the neck can happen anytime- especially when you are working on the computer or a repetitive desk task where you are looking down.  This can also be the source of headaches for some. Doing simple massage to the base of the neck can be helpful. Using a towel roll to stretch your neck can also help to increase cervical range of motion.Fixing your posture while you are on your devices can also make a huge difference: Check out the video below for more detailed information:

Additional Reading:

• Causes of neck pain you might not think of
• Arc4life Twist Pillow works great for patients who are travelling or for kids in the car
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Arc4life's Linear Gravity Neck Pillow- Small Size for Toddlers, Teens and Petite Individuals
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

Why or Why NOT - A Case for the Arc4life Traction Pillow

We've been getting some nasty comments on facebook. Facebook seems to draw an interesting group I noticed. People have nothing better to do than leave a foul mouthed comment on our pillow. They use the F word to comment on a pillow that they have never used or tried....It's not cool. But hey, its a free world, say what you want to say.

It's a pillow. That's all. We think its a pretty special pillow and here are the advantages and disadvantages to ordering this pillow.

 

The Plussess and Minuses of the Arc4life Traction Pillow:

 

The Plusses ➕:

- The arc4life traction pillow can help you sleep better 💤- not only that, but it can help you fall asleep too

- It can help relieve neck pain (Chronic and acute)

- It works well with doing neck traction during the day. You can use a posture pump or another traction unit during the day

- The traction pillow is not rock 🧗 hard- it is very comfortable once you get used to it

- The arc4life traction pillow has 2 surfaces - a traction side and a support side. So it stretches your neck and its gives support too. Choose which side you want to sleep on

- You can sleep on your back and on your side with this pillow. 

- This pillow can help with headaches, occipital neuralgia, disc herniation, disc bulge, and neck arthritis

- It ships all over the world to countries like Canada 🍁, Singapore 🇸🇬, Australia 🇦🇺, and the UK 🇬🇧. This is a pillow that been around awhile since 2003.

- The arc4life traction pillow comes in 3 sizes and 2 levels of firmness: Small, Medium, and Large. Ordering the right size is very important

- You don't need a prescription from your Doc 👩‍⚕️ to get this pillow

- It is made right here in the USA

- There is no latex, foam or questionable materials in this pillow

 

 

The Minuses ➖

- There may be an adjustment period for using this pillow

- The arc4life pillow is a little more costly than a pillow you would buy at a walmart, bed bath and beyond or a target 🎯 (they have great pillows too)

- The arc4life traction pillow will wear down after time because it is composed of polyester fiber fill

- You cannot use the traction side of the pillow if you have had a recent neck fusion surgery 🏥

- You cannot try the pillow out at a store 🏬 before buying. This is only sold online and in select chiropractic, physical therapist, pain clinics and osteopathic offices

- If you don't order the right size, it can cause more pain and discomfort

 

Links for More Reading:

1. What is a good way to relieve neck pain if you have chronic pain?
2. For some people, even after 18 months the pillow does not work
3. How to Make a Neck support at home by yourself that can relieve neck pain
4. I have severe debilitating cervical neck pain....
5. The arc4life traction pillow on amazon 

 

 

Is Sleeping on Big Pillows Bad for your Neck and Spine?

Yes, I would say that sleeping on a pillow that too big for you is bad for your neck and spine.

A pillow that is too big is going to push your head forward when you are sleeping. How is that good for your posture? It’s not. Forward head posture aka hunch back posture puts a lot of stress on your neck, shoulders and back.

Lets say that the human head weighs 12 lbs. When you have forward head carriage even by 1 inch, its like your head is now carrying a load of 42 lbs.

Forward head posture is not recommended when you are standing or sitting, and its not good for you in the supine or side position either when you are sleeping. You will most likely wake up with neck stiffness, headache, neck pain and you won't be happy. A new pillow can cause you a soreness, no matter what; but a large pillow that is not the right size is not good for your neck physically - its goes beyond muscle soreness.

Get a pillow that fits you properly. If you are a petite person with a short neck, get a smaller pillow. Your body will thank you. You will get better sleep. Your neck and head will be properly supported.

Also, don’t make the mistake of purchasing a large pillow because you sleep on a king size mattress. Sleeping Pillows are not for decoration- they are for sleeping.

Buy a pillow based on your own height and weight. If your husband is built like a football player and is over 6 ft, then he might want a larger pillow. If you are 5ft 5 inches, get a standard size pillow. Each of you have your own pillow based on your own body frames. This makes for better support while you are sleeping.

You will both sleep better and no one will steal “your pillow”.

Additional Reading:

• Sleep more soundly at night with these easy tips
• Ordering the right size of pillow is very important
• How can the cervical traction pillow help me with my posture?
• Check that cell phone - check that kid
• Best Travel pillow that helps with neck posture

 

 

Optimize Your Posture While You Sleep with the Right Pillow

We live in a society where we are constantly on our computers and our cell phones all. day. long. That is why forward head posture is prevalent. Forward head posture creates a lot of stress for your neck, upper back, shoulders and midback area. It can lead to neck pain, waking up with stiffness, headaches, numbness and tingling, a feeling of heaviness and limited motion in the spine.

One area where you can fix your posture is using the right pillow at night. If you sleep on a flat pillow, you are not getting the support that you need. Our natural neck spine has a C curve in it. You need a pillow at night that helps to restore this natural curve in the neck. 

Enter the arc4life traction pillow. That is the pillow that I recommend to help maintain proper posture at night. If you do not have a curve, have a little curve, or even have a reverse curve, this pillow can help. 

Anatomy of the Arc4life Traction Pillow:

If you have forward head posture, rounded shoulders,or a hunchback posture- you need a pillow like this to fix your posture. Does it happen overnight. NO. Overtime, yes a change will take place. You can also add neck traction and postural exercises. But you have to start with sleeping on a contoured pillow so that at least your neck is in the right position while you sleep. This is where posture correction can start. For some people there is an adjustment period to using a new pillow. Keep that in mind. One final thought. You need to order the right size of pillow. Some pillows are one size fits all. Not the arc4life traction pillow- it actually comes in a small, medium and large. In general, if you are under 5'ft order the small, over 6 ft order the large. If you are in between, order the medium. This is just a general recommendation. If you need further information about the right size, contact me here at Neck Pain Support and I can help. It also depends on your weight, frame and what you currently use for a pillow. 

Updated: 4/24/2020

Additional Reading:

• Tutorial Guide on how to use the Arc4life Traction Neck Pillow to fix posture
• Why the Arc4life Pillow works for  Military Neck
• I see the T in the Pillow, but not seeing the V in the Pillow
• Improve Your Posture right now
• What Kind of Pillow should I sleep on if I am a Stomach Sleeper?

Don't be a Victim of the Tech- Neck

All around the work, digital devices have taken over. Everyone has a cell phone. Very young kids even have them. Most adolescents and teens HAVE to have them. Heads are down, thumbs are madly working to write, send and receive messages. On the road, I see constantly people texting and driving. Anytime there is a "wait" - people are on their cell phones. 

The Real Phenomenon of Texting and Neck Pain

So tech neck, or text neck is happening. Keeping our head and shoulders in this position of using our cell phones for long periods of time has create a real health phenomenon. Your neck muscles get shorter and tighter and shoulders get rounded. Your posture is strained. Especially over long periods of time.

What the signs and symptoms- and what can we do alleviate this?

1.  Neck Pain - looking in the downward position adds extra weight to our head to carry around- sometimes up to 60 pounds of pressure. When your spine is in neutral position, it holds up your head which weighs about 10-12 pounds. When you neck is bent 15 degrees, your neck holds up 27 pounds of pressure. When your neck is bent 45 degrees, the neck holds up 49  pounds. When your neck is bent 60 degrees, your neck is holding up 60 pounds of pressure. Neck Pain and neck stiffness can be very common.Keeping your phone in a different position away from your head and neck is recommended.
2. Headaches - This type of position of constantly looking down, can be  a major source of headaches.Sitting more upright and bringing your phone to eye level can be beneficial and decrease headache occurences.
3. Eye Strain- Glaring at a tv screen, computer screen, ipad or mobile phone can cause eye strain. Just like playing video games, you blink less, you stare at the screen.This can cause over tiredness in the eyes. It can cause blurriness as well. Looking away for 5-10  minutes can help.
4. Shoulder Pain - Any time you are hunched over doing a task, its easy to hunch the shoulders. It can cause an ache and pain in the shoulder area. Be conscious of this. Stretch out your shoulders, and do shoulder rolls periodically. 
5. Upper Back Pain - Same as shoulder pain. Doing a task repeatedly in one position, can also cause upper back pain. Again take time to look away from your phone and stretch out your back.
6. Thumb and Finger Pain - Overuse can cause numbness and tingling, tiredness and pain in the thumbs and the fingers. Simply stretching out your fingers, wriggling your fingers and rotating your wrists gently can help greatly.

Our use of digital devices is not going to be decreasing anytime soon. So best advice: Get used to it - do it in a healthy manner. Think about your neck, shoulders, upper back and hands next time you text, and you will feel less pain in the long run.

My advice: use your cell phone less. Use Siri. Use the tool that automatically types for you. Put your phone on hold mode when you are driving. Talk to people. Exercise. Take a Break. Know that life goes on without your device.

Additional Reading Resources:

• Decreasing Tension in the Neck & Upper Back area
• Improve Your Neck Posture
• A Real thing called Tech Neck
• Exercise to beat depression that relaxes you
• Hunchback posture and how to beat it
• For cervical traction, try sleeping on a traction pillow

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Ibruprofen versus Acetaminophen...

So you fell while playing t-ball with your co-workers and you knee is in major pain and its swollen. Which major pain reliever to you reach for in your medicine cabinet? Ibuprofen or Acetaminophen? Check out the scientific explanation below about how these two pain relievers work on receptors in our brain.

It's good for many to know that Tylenol is Acetaminophen - A good way to think of one thing it does is that it fools the brain so you don't feel the pain. Acetaminophen was actually discovered in the 1800's and is not an anti inflammatory medicine. One interesting fact is that it may work the the system in your body that responds to cannabis. Actually no one really knows.

"Advil" and "Motrin" are Ibruprofen. Aspirin is very similar to ibruprofen. Naproxen, or "Aleve" is similar too. Really, the question becomes: when do I use which one? Aspirin may be tougher on the upper digestive tract; so if you have issues there, like heartburn or ulcers, you may want to use something like "Motrin", or "Advil". "Aleve" seems to work especially well against inflammation. 

Ibuprofen was discovered in the 1960's  and markets over the counter in 1983. It is anti-inflammatory in nature and is said to stop the production of prostagladins.

Additional Reading:

• Using hot and cold therapy for injuries
• Headache Pain Relief
• How does Soft Tissue Heal?
• Help with choosing the right pain reliever from your medicine cabinet
• The Neck Pain Relief Package

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The Types of Headaches

There are a variety of different headaches as the video will show.  These are the most common:

• Migraine headaches - these can be very severe and happen for a variety of reasons.  They can be neurological, stem from diet, or associated with light sensativity.  With migraines one may notice nausea and vomiting also.
• Cervicogenic headaches - as you can derive from the name, they come from the cervical spine or neck.  One of the most common types of headaches, it's etimated that a large percentage of headaches originate from the neck.
• Sinus headaches - are located around the sinuses, this means in the forehead and eye areas.  This will usually be when a sinus cold or allergies occur.
• Cluster headaches - these are often focused is one area (a cluster), and typically one sided.
• Tension headaches - are often associated muscle tightness and spasm.
• Headache associated with a health condition - for example, one because of high blood pressure, or blood sugar level, or even a strke.
• Last, but not least, one because of a growth or tumor - a mass put pressure on nerves either because of the location or because it's growing.

    

Additional Reading Resources:

• What Happens When You have a pinched nerve in the neck?
• Relief for Chronic Neck Pain Through Natural Treatments
• Relief for sinus type headaches
• 3 more pain relief tips
• Sleep Myths You May Not Know

 

 

 

Related articles

Relief for Sinus Pain and Sinus Headaches

Keep Neck Pain Away by Doing Cervical Exercises and Keeping your Neck Loose

Do you or anyone you know get Migraine Headaches?

Migraine headaches happen to about 1/10 people. One of the biggest things that helps all kinds of headaches is neck alignment. Here are some natural ayurvedic treatments for migraine headaches.

For More Migraine Relief, Click Here!

Additional Reading Resources:

• Taking Too many medications? Is this the culprit of your headaches?
• A Natural Solution for Immediate Headache Relief
• Side Sleeping Neck Pillows
• How to Create a Neck Roll for yourself for Pain Relief
• A Pillow to use at night for someone who suffers from migraine headaches

 

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What Is The Hump on the Back of My Neck?

Best Pillow for Side Sleeper with Pinched Nerve in Neck?

Getting Rid of the Headache After Bringing in the New Year

Another Year is upon us...and if you partied hard on New Years Eve you may have awoken with a major headache. Good thing that January 1st 2012 fell on a Sunday. Most people had the day off today, so it still felt like a holiday. Hopefully enough time to get over the headache you are feeling. 

Some people suffer from migraine or tension headaches on a regular basis- that is one thing. But what about the headache after a night of too much alcohol consumption? You want it to be over with asap. 

What makes a hangover headache so uncomfortable?  You feel the the discomfort and pain of a hangover headache  the morning after because alcohol causes the blood vessels to swell or dilate which, in turn, triggers headache pain and may cause slight sweating. In addition, the alcohol also acts as a diuretic, which leads to dehydration. 

The National headache foundation has some tips for easing the pain of a "hangover headache"...

* Have a glass of tomato juice. It's ingredients include fructose and it helps the body process alcohol faster.
* Consume fluids and foods that contain minerals and salts. Liquids rich in minerals and salts such as bouillon offer relief from the dehydration caused by alcohol consumption.
* Drink sports drinks to replenish your body's fluids. For example: Gatorade.
* Get the Coffee Machine going as soon as you get out of bed. Caffeine may provide some relief in alleviating the headache symptoms and decreasing the duration of pain. Caffeine acts as a vasoconstrictor and eases the dilated blood vessels.
* Take ibuprofen: it is gentler on the stomach than aspirin and provides pain relief. At the neck pain support blog this is not our first solution, but it can help ease the pain of a hangover headache. 

Source: The National Headache Foundation

Additional Reading Resources:

• Neck Posture
• More Headache Remedies
• Bringing to Light the Pain of a Migraine Headache
• The Right Pillow for Headaches
• Your Body Also Knows When It needs Aligning