Logan Steele
The suboccipital muscles are a group of eight small but important muscles located at the base of the skull where it meets the neck. These muscles are responsible for posture and movements between the skull and top vertebrae. Tight suboccipital muscles can be caused by a variety of factors, including poor sleeping positions, inadequate ergonomic setups at work or home, prolonged use of technology, trauma, sports, and perhaps most importantly, poor posture. Poor posture, such as the “forward head posture” common among those who work at desks, places stress on the muscles and joints in the neck, leading to overworked suboccipital muscles that result in pain, stiffness, and headaches.
| Characteristics | Values |
|---|---|
| Location | Below the occipital bone, at the base of the skull where it meets the neck |
| Function | Responsible for posture and movements between the skull and top vertebrae |
| Symptoms of Tightness | Pain, stiffness, dull ache at the top of the neck, pain in the back of the head, forehead and behind the eyes, visual disturbances, nausea, gait disturbances, dizziness, loss of balance, ataxia, neck pain, headaches |
| Causes of Tightness | Poor sleeping positions, poor posture, inadequate ergonomic setups, prolonged use of technology, trauma, sports, stress, dehydration, inadequate nutrition, chronic conditions, Chiari malformation, compression of nerves, structural and functional changes, abnormal head posture, excessive load on the upper cervical spine |
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Poor sleeping positions
- Sleeping on your stomach: This can cause the neck to twist unnaturally, straining the suboccipital muscles.
- Using an unsupportive pillow: This can also strain the suboccipital muscles and lead to chronic tightness or spasms.
To maintain proper neck alignment and reduce muscle strain while sleeping, it is recommended to use a supportive pillow and sleep on your back or side. When sleeping on your side, tucking your chin and keeping your head in line with your shoulders can help prevent night-time neck pain by keeping the suboccipital muscles stretched.
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Slouching and hunching
When you slouch or hunch, your neck muscles accommodate your body position. The suboccipitals get "pulled along for the ride" with your bad posture, which directly relays to your central nervous system. This can cause dizziness, a loss of balance, and ataxia (a degenerative disease of the nervous system). Slouching and hunching can also cause disturbances in gait (how you walk).
Poor posture, such as slouching or hunching over, especially while sitting or standing, can lead to chronic muscle tension in the suboccipitals. This tension can result in tightness and pain in the suboccipital muscles, which can cause headaches and neck pain.
To relieve suboccipital muscle pain caused by slouching and hunching, you can try neck strengthening and stretching exercises. These exercises can address the underlying causes of neck issues and provide long-term relief from pain and headaches. Additionally, posture correction exercises can strengthen the muscles that support proper alignment, reducing strain on the suboccipital triangle.
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Poor ergonomics
To improve your workstation ergonomics, ensure that your computer screen is at eye level and that you are using a chair that supports your spine. It is also important to take frequent breaks to stretch and move around, as remaining in a static position for too long can contribute to muscle tension.
In addition to workplace ergonomics, poor ergonomics at home can also contribute to tight suboccipital muscles. This includes sleeping on your stomach, which can cause the neck to twist unnaturally, or using an unsupportive pillow, which can strain the neck and lead to muscle tightness. To improve your sleeping ergonomics, it is recommended to sleep on your back or side with a supportive pillow that maintains proper neck alignment.
By optimising both your workplace and home ergonomics, you can help reduce strain on your neck and alleviate tightness in the suboccipital muscles.
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Technology use
The suboccipital muscles are also affected by the position of the longus capitis muscle at the front of the neck. The longus capitis can become tight due to an imbalance in the first rib position, which can be caused by sleeping with one shoulder hiked under the head or cradling a phone between the ear and shoulder. This tension in the longus capitis can pull the occiput to one side, causing tension in the suboccipital muscles.
Tight suboccipital muscles can lead to various issues, including neck pain, headaches, dizziness, and loss of standing balance. To relieve tension in the suboccipitals, you can try chiropractic adjustments, myofascial release, instrument-assisted soft tissue mobilization, and regular stretching exercises. Additionally, improving your posture by keeping your head upright and shoulders back can help prevent tightness in these muscles.
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Trauma
The suboccipital muscles are a group of eight small but important muscles at the top of the neck, just below the occipital bone, where the base of the skull meets the neck. These muscles are primarily responsible for posture and movements between the skull and top vertebrae. They play a vital role in the movement and stability of the head and neck. When these muscles become tight, they can cause spinal misalignments, leading to neck pain and discomfort.
Tight suboccipital muscles can result from poor posture, such as slouching or hunching over, especially while sitting or standing. This can lead to chronic muscle tension in the suboccipitals, causing them to tighten over time. Additionally, emotional stress and prolonged periods of muscle tension can affect these muscles, causing them to become tight and painful.
To alleviate tight suboccipital muscles caused by trauma, several treatment options are available. Chiropractic adjustments can help realign the spine and reduce pressure on the suboccipital muscles. Techniques like myofascial release target the fascia and underlying muscles, improving blood flow and releasing tightness. Instrument-assisted soft tissue mobilization (IASTM) or Graston Therapy uses specialized instruments to break down scar tissue and promote muscle relaxation and healing. Regular stretching exercises can also help maintain flexibility and reduce muscle tension in the suboccipital region.
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Frequently asked questions
The suboccipital muscles are a group of eight small but important muscles at the top of your neck, located at the base of the skull where it meets the neck.
Poor posture, such as slouching or hunching over, is a common cause of tight suboccipital muscles. Other causes include inadequate ergonomics, prolonged use of technology, trauma, sports, and sleeping positions such as sleeping on your stomach.
Tight suboccipital muscles can cause dizziness, loss of balance, neck pain, stiffness, and headaches.
To relieve tight suboccipital muscles, you can try neck strengthening and stretching exercises, posture correction exercises, and sleeping on your back or side with a supportive pillow.
