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The semispinalis capitis and splenius capitis are muscles located at the back of the neck that attach to the skull. These muscles control side-to-side and up-and-down movements of the head and neck. Injury or overuse can cause pain that is felt in the head or neck. To relieve pain, ice can be applied to the affected area for the first 48 hours in 10 to 20-minute intervals. This helps to reduce swelling and inflammation, and also helps to numb the area, thereby providing pain relief.
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What You'll Learn
Ice for the first 48-72 hours
Ice is a valuable modality to use when suffering from semispinalis capitis muscle pain. This pain can occur when someone has injured or overused the muscles found in the back of the neck. The semispinalis capitis muscles control side-to-side and up-and-down movements of the head.
For the first 48-72 hours, apply ice to the affected area for 10 to 20 minutes at a time, without direct contact with ice on the skin. This helps to reduce swelling and inflammation, and also helps to numb the area, providing pain relief. After 20 minutes, the skin will become numb and the ice will no longer be effective. It is important to wrap the ice in a thin towel or cloth and to take breaks between icing sessions.
After the initial 48-72 hours, switch to applying heat to the area. This will help to increase blood flow to the area and promote healing. Use a heating pad or hot water bottle, or soak in a warm bath. Apply heat to the area for 20 minutes at a time.
In addition to icing and heating, other treatments for semispinalis capitis muscle pain include over-the-counter pain relievers, stretching, correcting posture, and physical therapy.
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Use ice in 10-20 minute intervals
To ice the capitis muscle, it is recommended to apply ice to the affected area for the first 48 hours in 10 to 20-minute intervals. This helps to reduce swelling and inflammation, as well as providing pain relief by numbing the area. It is important to not apply ice directly to the skin. After the initial 48 hours, applying heat to the area can help to increase blood flow and promote healing.
The capitis muscle group includes the semispinalis capitis, splenius capitis, and levator scapulae. These muscles are located in the upper back and neck, connecting the skull to the spine. They are responsible for side-to-side and up-and-down movements of the head, as well as maintaining the head in a neutral position.
Pain in the capitis muscle group can be caused by injury, overuse, or poor posture. This pain can be felt in the neck, head, or face, and can lead to headaches. To relieve pain, it is recommended to apply ice in the initial stages, followed by heat after 48 hours. Additionally, stretching and dry needling can be effective in reducing pain and improving muscle function.
It is important to note that if pain persists or interferes with daily activities, it is advised to consult a healthcare provider for a proper diagnosis and treatment plan.
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Heat after the initial 48 hours
There are a number of ways to apply heat to the affected area. One way is to use a heating pad or hot water bottle and place it on the area for 20 minutes at a time. Another way is to take a hot shower or bath, allowing the warm water to soothe the area. A heated pool or hot tub can also provide moist heat to the area.
In addition to heat therapy, there are other treatments that can help relieve capitis muscle pain. Gentle stretching can be beneficial, helping to relieve neck pain caused by tension or strain. There are a number of specific stretches that target the capitis muscles and can be performed while sitting or standing. For example, slowly bending the head forward, with the chin down towards the chest and holding this position for 15 to 30 seconds, repeating two to four times.
Another stretch targets the levator scapulae muscle and begins by palpating with the fingers to locate the trigger points in the area. Using a manual massager or Theracane, apply downward pressure to the middle trigger point at the top of the shoulder blade and hold for 20 to 60 seconds. Move to the lower trigger point in the muscle and apply the same pressure for the same amount of time. Finally, use the straight part of the Theracane to apply pressure to the highest trigger point, located up towards the base of the skull, for 20 to 60 seconds.
It is important to note that while heat therapy can be beneficial, it is always recommended to consult with a healthcare professional, such as a physical therapist or chiropractor, to determine the best treatment plan for your specific condition.
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Apply moist heat in 20-minute intervals
Applying moist heat in 20-minute intervals is an effective way to ease capitis muscle pain. Moist heat is often used in physical therapy to treat delayed onset muscle soreness (DOMS). It is also a good way to ease muscle spasms.
Moist heat is preferred for penetrating deeper into the muscle tissues and achieving a higher increase in blood flow than dry heat. The longer the heat is applied, the more relaxed the muscles will feel. For minor back tension, 15 to 20 minutes of heat application will be enough. For chronic conditions or severe pain, you can apply heat for up to 30 minutes.
There are several ways to apply moist heat to the capitis muscle. One way is to use a hydrocollator pack, which can be heated in hot water or a heating unit to 150 to 160 degrees Fahrenheit for about 30 minutes. Wrap the pack in a towel to protect your skin from the high temperature and place it on your neck for 15 to 30 minutes at a time.
Another option is to fill a thick rubber bottle with hot water at 104 to 108 degrees Fahrenheit. This will stay warm for about six hours and can be applied to the back of your neck to ease capitis muscle pain.
You can also dampen a towel with warm water, place it in a plastic bag, and put it in the freezer for 15 minutes. Then, remove the towel from the freezer and place it on the affected area. This will provide both ice and moist heat therapy to the capitis muscle.
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Other treatments: oral pain relievers, physical therapy, etc
While icing the capitis muscle can help with pain relief, there are other treatments that can be used in conjunction with icing or as an alternative.
Oral Pain Relievers
Over-the-counter (OTC) pain relievers such as Advil or Motrin (ibuprofen) and Tylenol (acetaminophen) can help relieve some of the pain associated with the capitis muscle.
Physical Therapy
Dry needling is a technique used by physical therapists and chiropractors to relieve pain and muscle tension in the capitis muscle. This procedure involves inserting a thin, dry (i.e. no medication) needle into the muscle and leaving it for 10 to 30 minutes. A 2022 study found that dry needling relieved capitis muscle pain and improved physical therapy outcomes.
Stretching
Gentle stretching can help relieve neck pain caused by tension or strain. A forward neck flexion stretches the back of the neck and can be done by slowly bending the head forward, with the chin down to the chest, and holding this position for 15 to 30 seconds. This can be repeated two to four times.
Correcting Posture
Poor posture is a common cause of capitis muscle pain. Correcting your posture can help relieve pain and prevent future injuries. This may include avoiding prolonged periods of keeping your head in a downward, rotated, and forward position.
Radiofrequency Thermoneurolysis
When other treatments, such as repeated cortisone injections, fail to provide relief, radiofrequency thermoneurolysis is a safe and proven pain management tool for the capitis muscle.
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Frequently asked questions
It is recommended to apply ice to the affected area for the first 48 to 72 hours in 10 to 20-minute intervals.
Apply ice in 10 to 20-minute intervals for the first 48 hours.
After 48 hours, switch to applying moist heat to the area in 20-minute intervals to increase blood flow and promote healing.
Symptoms of splenius capitis syndrome include pain in the rear of the head, lateral temple headache, retro-orbital headache and pressure, and aching pain above the eye.
If you are experiencing pain in the capitis muscle, it is best to contact a healthcare provider. They will review your medical history, ask relevant questions, and perform a physical exam. Treatment options include applying ice and heat, oral pain relievers, physical therapy, massage, acupuncture, and neck stretches.
