Trigger Point Series: Posterior Cervicals – Are Tight Neck Muscles Causing Your Headaches?

Do You Feel Tightness at the Back of Your Neck?

Do you wake up with a stiff neck or experience headaches that seem to wrap around your head?

The posterior cervical muscles are a group of deep muscles located along the back of your neck. When these muscles become tight or develop trigger points, they can refer pain to the back of the head, temples, forehead, and upper shoulders.

Many people simply call this "neck tension," but trigger points in these muscles may be one of the underlying causes.

Where Are the Posterior Cervical Muscles?

The posterior cervical muscles include several deep muscles, such as the Semispinalis Capitis and Semispinalis Cervicis, which run from the upper back to the base of the skull.

These muscles help you:

• Support the weight of your head

• Look upward

• Turn your head

• Maintain good posture

Because they work constantly throughout the day, they are especially prone to muscle fatigue.

Common Symptoms of Posterior Cervical Trigger Points

Trigger points in these muscles may contribute to:

✅ Pain at the base of the skull

✅ Tightness in the back of the neck

✅ Headaches wrapping around the head

✅ Pain at the temples

✅ Forehead pain

✅ Tenderness in the upper shoulders

Some people also notice:

• Difficulty looking up

• Neck stiffness after sleeping

• Reduced range of motion

• Soreness after computer work

Because headaches and neck pain can have many causes, persistent or severe symptoms should always be evaluated by a healthcare professional.

What Causes Posterior Cervical Trigger Points?

These muscles commonly become tight because of:

• Looking down at a phone

• Long hours at a computer

• Poor posture

• Driving for extended periods

• Sleeping with inadequate neck support

• Emotional stress

• Repetitive neck movements

Even holding your head forward for long periods can overload these muscles.

Simple Posterior Cervical Stretch

This stretch is gentle and can be performed almost anywhere.

Step 1

Sit or stand comfortably with your shoulders relaxed.

Step 2

Slowly lower your chin toward your chest.

Allow the weight of your head to create a gentle stretch.

Step 3

If comfortable, place both hands lightly on the back of your head.

Apply only gentle pressure.

Hold for 20–30 seconds.

Repeat 2–3 times.

Avoid pulling your chin tightly into your chest. The stretch should feel comfortable, never painful.

Strengthening Exercise

Once pain has improved, strengthening the neck muscles may help prevent future tension.

Isometric Neck Extension

1. Place both hands behind your head.

2. Gently press your head backward into your hands.

3. Do not allow your head to move.

4. Hold for 5 seconds.

5. Repeat 10 times.

How Massage Therapy Can Help

Registered Massage Therapists can assess whether the posterior cervical muscles may be contributing to your symptoms.

Treatment may include:

• Trigger Point Therapy

• Therapeutic Massage

• Myofascial Release

• Deep tissue techniques

• Gentle stretching

• Postural education

Many clients notice improved neck mobility and reduced muscle tension after treatment.

When Should You Seek Professional Advice?

Seek medical attention if you experience:

• Severe or sudden headaches

• Headaches after a fall or injury

• Fever with neck stiffness

• Numbness or weakness in the arms or legs

• Persistent pain that does not improve

A Registered Massage Therapist can also assess whether muscle tension is contributing to your discomfort and recommend an appropriate treatment plan.

Visit Tsingtao Wellness Spa

At Tsingtao Wellness Spa, our Registered Massage Therapists provide personalized treatments to help relieve neck tension, improve mobility, and reduce muscle tightness caused by everyday activities.

Whether you're dealing with headaches, poor posture, or chronic neck stiffness, we're here to help you Relax. Recover. Renew.