Important Note:
This information is for educational purposes only and not a substitute for professional medical advice. If pain persists or worsens, please seek medical help.
What is the Semispinalis Capitis?
The semispinalis capitis is a deep muscle in the back of your neck. It runs from your upper back to the base of your skull. This muscle helps extend your head backward and rotate it. It often gets sore from poor posture, long periods of sitting, or sudden neck movements.
Common Causes of Semispinalis Capitis Pain
Pain in this area can be caused by various factors related to daily habits and environments. Knowing these causes is important for effective treatment.
Poor Posture
Repetitive Movements
Stress and Tension
Sleeping Position
Trauma or Injury
Prolonged Screen Time
Self-Treatment Techniques
Neck Extensions
Gently tilt your head back, looking up towards the ceiling, then return to neutral position.
Heat Application
Apply a warm compress to the back of your neck for 10-15 minutes to relax tense muscles.
Back of Neck Massage
Gently massage the back of your neck, focusing on the area from the base of your skull down.
Chin Tucks
Tuck your chin towards your chest, hold for 5 seconds, then release. Repeat 10 times.
Posture Correction
Keep your head aligned with your spine to reduce strain on the back of your neck muscles.
Shoulder Shrugs
Lift your shoulders towards your ears, hold briefly, then relax. Repeat 10 times.
Check Your Symptoms
Common Problems from Everyday Life
Many people have pain because of their daily habits. Knowing your symptoms is the first step to feeling better.