Introduction
Neck tensions show up as persistent pain caused by increased basic tension (muscle tone) of the neck muscles. These often become stronger during movements, although they do not subside completely even when at rest. The trapezius muscle is often affected, one of the most prominent muscles in the neck, which extends from the underside of the back of the head, the neck and thoracic vertebrae to the shoulder blade.
As a result, neck tensions can also spread to the back. But other muscle groups can also be affected by the hardening. It depends on this how far the pain radiates. Blocked vertebrae or slipped intervertebral discs can also cause movement restrictions and pain and subsequently cause muscle hardening. Since many nerve tracts run in the neck area, pinching these nerves can lead to numbness and impaired movement of the arms and hands.
Anatomy
The muscles of the spinal column are located on the left and right sides as well as above the vertebral bodies of the spinal column and have their task in the posture, stabilization and movement of the latter. The neck muscles also play a major role in the movement that can be performed in the neck region. The neck muscles include the rectus capitis posterior minor, rectus capitis posterior major, obliquus capitis superior and obliquus capitis inferior. Tension in this muscle group very often leads to everyday complaints.
Causes
There are many causes from different areas that can trigger neck tension. Generally summarized, the muscles in the neck area are no longer supplied with sufficient oxygen due to overstretching, which leads to disturbed metabolism and the resulting hardening. The most frequently observed causes are incorrect posture and unfavorable everyday movements.
Especially office work at the computer, which is accompanied by long sitting and crooked back posture, entails risks. But also the one-sided carrying of heavy loads as well as monotonous, repetitive movements (Mouse Arm SyndromeRepetitive Strain Injury Syndrome) can be causal. Sports activities generally have a preventive effect, as trained muscles are less sensitive to stress.
However, an incorrect execution of the activity can also be the trigger for tension. Another cause can be a torticollis (wryneck). This describes a malposition and a one-sided elevation of the shoulders, which can be congenital, due to a shortening of the head-turning muscle (Musculus sternocleidomastoideus), but also neurologically caused.
In addition to this “shortening”, a strain of the neck musculature can also be caused by jerky or sudden movements, which leads to tension. In addition to incorrect or too fast movements, however, there are also a whole range of psychosomatic causes, especially in the case of recurring pain, such as stress in everyday life and poor or too little sleep. Tension is also a common side effect of burnout syndromes or depression.
Especially during frequently sedentary activities with a forward bent posture, muscle hardening in this area occurs. Here, office workers who perform screen work in a seated position are particularly affected. If the eyes and the head are directed to a certain viewing area (e.g. monitor) for a longer period of time, the necessary alternation of tension and relaxation phases is missing.
This constant change normally guarantees a supple, well supplied with blood and flexible neck muscles. The first hardening of the neck muscles already occurs after an unchanged posture of about 15 minutes. Usually the affected persons are so concentrated that they do not notice how the muscles slowly harden.
Physiologically, if the direction of gaze is kept constant, the muscles in the neck area are tensed to a maximum. The reason for this is that the force of gravity weighs on the entire body and pulls it down. The longer a position is held, the more the muscles have to work to maintain this position.
The constant holding leads to a hardening, which then leads to a minimization of the blood supply. This further reduces the performance of the muscle due to lack of oxygen. The muscle then has to work even harder to deliver the performance that is still required.The result is the development of so-called myogeloses, in principle reversible muscle hardenings, which appear as swellings and pressure-painful nodules on the muscle.
Smallest acute traumas and injuries in the area of the neck muscles can also lead to tension. Sometimes it happens that the sudden unphysiological turning of the head or ducking away leads to a sudden, stabbing pain in the area of the neck. What is often mistakenly referred to as a pinched nerve is rather acutely hardened muscles in the neck area or tiny traumatic tears in the structures of the muscles, which, similar to a sore muscle, can lead to the complaints mentioned above.
After such an event, the affected persons often remain in a relieved or crooked posture, which is also unphysiological and promotes further tension in the area of the neck muscles. Often the cause of the myogeloses (muscle hardening) that develop here is a mixed picture of trauma, acute tension and chronic tension. A further theory in the development of myogeloses is that chronic cold and wind exposure in the area of the neck muscles is the cause.
The condition commonly known as “traction” probably has its cause in a chronic counteraction of the neck muscles against external stimuli. The complaints are often associated with cold wind. One theory of this development is that there is a permanent slight pressure on the neck muscles due to the side wind and that the muscles have to act compensatory against it in order to maintain the correspondingly desired head position.
Over a short period of time this is possible without any problems. However, if a permanent counteracting situation occurs, the muscles begin to harden. This also leads to the above mentioned blood and oxygen reduction and to the development of myogelosis.
In addition to the counteraction theory, the temperature reduction is also attributed to a decisive involvement in tension of the muscles in the neck area. With longer air flow in the area of the neck and neck, a temperature reduction in the area of the neck muscles occurs. In order to be able to perform appropriate holding and movement work, an appropriate “operating temperature” must be present in the muscle on the one hand and on the other hand, sufficient nutrients must be supplied to the muscle.
Both are reduced when the temperature is lowered. The main cause of muscle tension in this context is, however, the reduced supply of nutrients. The less nutrients, blood and oxygen reach the muscle, the more difficult the neck muscles can perform the required work.
This leads to a hardening. Today, psychosomatic causes for tense neck muscles seem to be very common. New and unfamiliar life situations increase the tension in the whole body and concentration.
This also has an effect on the neck muscles, which become maximally tense in unfamiliar situations in order to be able to be kept under control even better. As with any untrained muscle that suddenly has to perform unaccustomed maximum power and holding power, the biochemical energy molecules (ATP) necessary for muscle movement are soon exhausted. The muscle now begins to continue to perform the required work, but at this point it burns almost exclusively sugar, as the oxygen reserves are increasingly depleted.
This leads, similar to a sore muscle, to pain and massive muscle hardening. The psychological situation determines how long the state of maximum muscle tension in the neck muscles lasts. In new, unfamiliar life situations, the corresponding muscle areas are tense in every person.
In a psychologically balanced person, this tension situation begins to improve the longer he or she remains in this situation. In other cases this situation persists for a longer period of time. The causes of this muscle hardening are therefore psychosomatic.
The psychologically stressful situation turns into a chronic physical state of tension, which can trigger correspondingly long-lasting complaints. The sleeping position is not only an important criterion for existing neck tensions, but is also crucial for prevention. The supine position is usually the most back-friendly, as here the neck muscles, head and spine are kept in a relatively neutral position.Even in a lateral position, with knees drawn up, people with back or neck complaints can usually sleep well, since the muscles lying on the back are slightly stretched.
The pillow is very important for the neck and head posture. This should not be too high, as the neck will be overstretched. If it sinks in too deeply or the person concerned does not use a pillow at all, the head will lie too low and the cervical spine will be bent.
With large pillows, part of the upper body is often already lying on the pillow, which leads to tension. A neck pillow is adapted to the complaints of neck tension. It is slightly raised and does not sink in, so that the head is held on the same level as the cervical spine, while the shoulder lies in front of and not on the pillow.
The spine is supported and held in a similar position throughout the night so that it can recover from the stresses of the day. If you know whether you are more of a back, side or belly sleeper, the height of the pillow can vary accordingly. Testing the pillow is essential.
The material of the pillow can also be crucial and shows many alternatives. These range from cold foam to latex and mineral foam. There are also water and gel cushions that adapt differently to the individual body. The change from a normal to a neck support pillow can be unpleasant at first, because the body has to get used to the “wrong”, unnatural lying position. After some time of getting used to it, however, one notices clearly positive changes.
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