Treatment For Chronic Muscle Strain Of The Neck

A great method of self massage is to treat specific areas of muscles known to cause certain pain patterns when aggravated as part of chronic neck pain. Use one or two fingers to apply a steady tolerable pressure for a minute or two. Then use similar pressure while performing a circular movement with your fingers for another minute or two. For areas that may be hard to reach on yourself try the back massager, cane massager or the neck and back massager, all are great tools to avoid strain. In the following examples, the "X" is the area to treat and the area of most pain, while the dots are areas of discomfort associated with the points.

When neck pain and muscle soreness has been present for some time, often it can be traced to factors which strain muscle such as poor posture. Correcting such factors along with self massage and heat directed to specific areas of the neck muscles may provide relief. Below are some examples of the most common found areas of neck muscle strain along with factors that stress the areas and ways to treat and correct them. Click on the picture to enlarge for a better view.

The Levator Scapula is often noted as the "stiff neck" muscle where it is difficult and painful to turn the head and neck. Problems from talking on the phone with the phone held between neck and shoulder, constant looking to one side, uneven sleeping positions, exposure of the neck to a cold draft, stress, a chair with armrests too high or walking with a cane that is too long. The neck wrap is an effective and easy way to apply heat to this muscle.

The Rhomboid muscle is often under strain from poor neck posture with rounded shoulders. It produces a nagging pain which is difficult to reach, therefore, self massage is usually done with a tennis ball lying on the floor or with products designed specifically for this like the back massager or the neck and back massager to prevent strain. A hot shower is the best form of heat to use. Correct poor posture and the neck exercises described here also help stretch shortened pectoral muscles in front which can be associated with this muscle.

The Sternocleidomastoid is a complex muscle causing some neck discomfort and often mistaken for headache. Problems from looking up too much or reading in bed with head turned to one side from uneven lighting. This muscle can be aggravated by a shirt collar or necktie that is too tight. Proper pillow support is necessary.

The Trapezius muscle has 3 parts which stabilize the neck. Problems are associated with a fall or whiplash type injury and sitting in a chair with no armrests. Also, if the armrests are too low or if the arms are short in relation to the body, activation of sore areas can arise in the upper part of the muscle. Holding the arms in front of the body for long periods of time as in driving with both hands on top of the steering wheel can irritate the middle part which is also associated with the round shoulders noted in poor neck posture. The lower part can be strained by prolonged bending and reaching forward while sitting. Don't have a keyboard too high, check that a bra strap is not too tight and that a pocketbook strap is not too heavy, use a speaker phone and make sure you have proper elbow support. Chronic neck pain from this muscle is called trapezius myalgia and strengthening exercises can help.

The Posterior neck muscles (Semispinalis and Multifidi) are often involved in "pain in the neck". Problems often cause pain when bending the head forward more than backward or side to side. Usually caused by sustained holding the neck forward when reading, writing, driving and other activities. These muscles are heavily involved with poor neck posture and usually responds well with massage and heat along with active neck exercises, passive exercise with a neck massager, proper neck pillow support and neck traction.

The Splenius muscles attach to the neck and the head and can cause an "ache inside the skull". They can be strained by holding the neck in a forward, crooked position for prolonged periods. They are especially vulnerable when tired and exposed to a cold draft. They respond well to moist heat and neck supports.