Tech Neck, Scalene Muscles & Neck Pain

Throughout my massage therapy career in NYC and now here in Asheville, I see many clients of all ages who experience debilitating neck pain which often refers down the neck, into the shoulder and sometimes the arm. This pain pattern is often the result of what we call  “tech neck” which is a term coined because of the chronic use of cell phones and computers. These devices place our head and neck in a position that demands our scalene muscles to work harder to stabilize the head leading to shortening and stiffening of them.  The scalene muscles are a group made up of anterior, middle and posterior muscles deep in the side of our neck. They connect the cervical vertebrae to the first two ribs. They bend the neck sideways and rotate it as well as assist in breathing during inhalation.

Rounded shoulders, forward head position and prolonged sitting in non-ergonomic positions contribute to this chronic strain by altering the natural alignment of our cervical spine and thoracic spine. Repetitive movements such as looking up for long durations or in looking down at our phones can overwork these muscles. Desk work with an improperly positioned computer can force the neck into awkward angles resulting in sustained contractions of the scalene muscles.

Of course there are other muscles like splenius capitis and splenius cervicis or the common known muscle upper trapezius which are also involved with this pain syndrome; however, the scalene muscles tend to be overlooked, but are usually the main culprit in relieving this type of neck pain.

The scalene muscles may also tighten as a compensatory mechanism for weakness or dysfunction in other muscles which should be offering more support to the head and neck. If your shoulder stabilizer muscles or upper back muscles are weak, the scalenes are often recruited to provide additional support. This compensatory effort often leads to their overuse resulting in tightness and pain as they perform functions they are not primarily designed for.

Tips on helping with your neck pain:

-Working with a massage therapist to release muscles like the scalenes

-Taking work ergonomics seriously and doing your best to take breaks from technology when not working

-Strengthening your shoulder stabilizers and upper back muscles

-Stretching your scalenes and mobilizing your thoracic spine with a foam roller