Relief for Jaw Pain, Headaches, and Stiff Necks: Why Your SCM Deserves Attention
Dealing with nagging jaw pain, tension headaches, or a stiff neck? 😩 It might surprise you to learn that tension in your neck, shoulders, and jaw could all be connected to a single player in the mix: the sternocleidomastoid (SCM).
This vital neck muscle often works overtime, leading to discomfort that spreads to other areas of your body. But the SCM doesn’t act alone—its relationships with surrounding muscles and fascia create a complex web of tension and compensation. Let’s explore how it all works together and ways to find relief.
The Role of the SCM in Your Body
The SCM is one of many muscles that support head and neck movement. It attaches at three key points:
Sternum (the bone in the center of your chest)
Clavicle (your collarbone)
Mastoid process (the bony bump just behind your ear)
It helps with actions like tilting, turning, and flexing the neck, but when stressed, it often teams up with surrounding muscles—like the upper trapezius, scalenes, and even jaw muscles—to create widespread tension.
What Happens When Tension Takes Over?
When the SCM and its neighboring structures become tight, you might experience:
Jaw pain and clenching: Common in those who grind their teeth or experience stress.
Tension headaches: Triggered by referred pain patterns from the SCM and its fascial connections.
Stiffness or limited range of motion: Often felt when turning or tilting your head.
Upper body tension: The shoulders, jaw, and chest often compensate for a tight SCM, creating a domino effect.
How to Spot the Source of Tension
Here’s a quick way to check for SCM involvement:
Stand in front of a mirror and gently tilt your head to one side.
Look for a cord-like muscle running diagonally from your collarbone to just behind your ear.
If it feels tight or looks prominent, you may be dealing with SCM-related tension.
But remember—this muscle is only part of the story. A holistic approach is key to lasting relief.
Release the Tension: Self-Massage Guide for Your SCM
Feeling tightness in your neck? Here’s how to release your SCM with a focused self-massage:
Start with a Stretch
Gently lean your head to one side. This helps the SCM on that same side become more visible and accessible.
Locate Your SCM
Look in the mirror to find the cord-like muscle running diagonally from behind your ear (mastoid process) to your collarbone and sternum.
Pinch and Work Your Way Down
Start near the top of the muscle and pinch gently along the SCM as you move downward toward your collarbone. Stop and hold light pressure at any tight or tender spots for 10–15 seconds.
Hold at Key Attachment Points
Clavicle: When you reach the collarbone, locate the SCM's attachment point and apply steady pressure for 10–15 seconds.
Sternum: Move to the base of the muscle at the sternum and repeat, holding for another 10–15 seconds.
Pinch Back Up
Work your way back up the muscle, pinching and observing any changes in tension or tenderness.
Hold at the Mastoid Attachment Point
Finish by holding the SCM at its top attachment point behind your ear, at the mastoid process. This area is often the most tender. Apply gentle pressure and hold for 15–20 seconds while taking deep breaths.
Roll Out Your Neck
Slowly roll your neck in gentle circles, noticing how the area feels after the release.
Repeat on the Other Side
Switch sides and follow the same steps to balance tension in both SCMs.
The Bigger Picture: Why Holistic Care Matters
Pain in one area is rarely an isolated issue. That’s why at Sol Massage in San Diego, I use an integrative approach that goes beyond treating symptoms. By addressing the entire system—muscles, fascia, and even posture—I help my clients achieve long-lasting relief and better body awareness.
Take the First Step Toward Relief
If jaw pain, headaches, or neck stiffness are holding you back, I’d love to help you feel better. Whether through targeted massage, myofascial release, or lifestyle tips, we’ll work together to create balance in your body.
✨ Book your session here or reach out to learn more about how I can support you!
