Sternocleidomastoid Pain Treatment

Discover comprehensive treatment options for sternocleidomastoid pain, including stretches, exercises, professional therapies, and prevention strategies. Learn effective ways to relieve neck discomfort and improve mobility.

The sternocleidomastoid (SCM) muscle is a prominent neck muscle responsible for head rotation, flexion, and extension. When this muscle becomes painful or tense, it can significantly impact daily activities and quality of life. This guide explores effective treatment options for SCM pain.

Understanding Sternocleidomastoid Pain

Common Causes

Common Causes of the Sternocleidomastoid Pain may include:

• Poor posture (especially “tech neck” from device use)
• Muscle strain or overuse
• Trauma or whiplash injury
• Stress and tension
• Sleep position issues
• Repetitive movements

Symptoms

• Pain when turning head
• Neck stiffness
• Headaches
• Dizziness or balance issues
• Referred pain to shoulders or upper back
• Limited range of motion

See Also: Trapezius Muscle Pain

Sternocleidomastoid Pain Treatment Options

1. Self-Care Measures

• Heat Therapy: Apply warm compress for 15-20 minutes
• Cold Therapy: Use ice packs for acute pain or inflammation
• Rest: Avoid activities that aggravate symptoms
• Posture Correction: Maintain proper alignment during daily activities

2. Exercise and Stretching

Gentle Stretches

• Lateral neck stretch
• Chin tucks
• Rotational stretches
• Shoulder rolls

Strengthening Exercises

• Isometric neck exercises
• Progressive resistance training
• Core strengthening for postural support

3. Professional Treatment Options

Physical Therapy

• Manual therapy techniques
• Targeted exercise programs
• Postural education
• Movement retraining

Massage Therapy

• Deep tissue massage
• Trigger point release
• Myofascial release
• Swedish massage techniques

Medical Interventions

• Anti-inflammatory medications such as aspirin or ibuprofen.
• Muscle relaxants (if prescribed)
• Trigger point injections
• Dry needling

Prevention Strategies

1. Ergonomic Adjustments

• Proper workstation setup
• Ergonomic pillow use
• Device positioning at eye level
• Regular movement breaks

2. Lifestyle Modifications

• Stress management techniques
• Regular exercise routine
• Proper sleep position
• Maintaining good posture

When to Seek Medical Help

If you have a sternocleidomastoid pain, you should consult a healthcare provider if:

• Pain persists beyond 2 weeks
• Symptoms worsen despite treatment
• Numbness or tingling occurs
• Severe headaches develop
• Limited range of motion persists
• Pain interferes with daily activities

Long-term Management

• Regular stretching routine
• Posture awareness
• Stress management
• Periodic professional assessment
• Maintenance exercises

Conclusion

SCM pain can be effectively managed through a combination of self-care, professional treatment, and preventive measures. Success often requires a comprehensive approach and consistency in following treatment protocols.

References & More

1. Bordoni B, Jozsa F, Varacallo M. Anatomy, Head and Neck, Sternocleidomastoid Muscle. [Updated 2023 Apr 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: Pubmed
2. Büyükturan B, Şaş S, Kararti C, Büyükturan Ö. The effects of combined sternocleidomastoid muscle stretching and massage on pain, disability, endurance, kinesiophobia, and range of motion in individuals with chronic neck pain: A randomized, single-blind study. Musculoskelet Sci Pract. 2021 Oct;55:102417. doi: 10.1016/j.msksp.2021.102417. Epub 2021 Jun 12. PMID: 34147954. Pubmed