The suboccipital muscles may be small, but they play a significant role in the movement and stability of your head and neck. These four pairs of tiny muscles lie just beneath the base of the skull, where they connect the top of the cervical spine to the head. While their size might make them easy to overlook, they are critical for daily functions like looking up, turning your head, or maintaining posture while working or driving.

When these muscles are under strain, they can become a major source of discomfort, often contributing to headaches, neck pain, and even dizziness. Fortunately, osteopathy offers effective treatment options to relieve tension in the suboccipital region and restore pain-free movement. Let’s explore what these muscles do, why they might cause pain, and how an osteopath can help.

What Are the Suboccipital Muscles?

The suboccipital muscles are a group of four paired muscles:

1. Rectus capitis posterior major
2. Rectus capitis posterior minor
3. Obliquus capitis superior
4. Obliquus capitis inferior

Together, these muscles are responsible for fine motor control of the head, including:

• Extension (tilting the head backward)
• Rotation (turning the head side to side)
• Stabilisation of the head in various postures

They are also rich in sensory nerve endings, making them highly sensitive to strain, tension, or misalignment. This means that when the suboccipital muscles are irritated, they can trigger discomfort that radiates into other areas, such as the head or upper neck.

Why Do Suboccipital Muscles Hurt?

Suboccipital muscle pain is a common complaint, particularly in modern life, where we spend so much time sitting and using devices. Several factors contribute to pain or dysfunction in this muscle group:

1. Poor Posture

The most frequent cause of suboccipital muscle tension is poor posture, especially forward head posture. This often occurs during activities such as:

• Prolonged desk work or computer use
• Looking down at smartphones or tablets for extended periods (“tech neck”)
• Driving with the head pushed forward

When the head is held in a forward position, the suboccipital muscles have to work harder to keep the head balanced. Over time, this constant tension can lead to muscle tightness and fatigue.

2. Stress and Tension

Stress often causes people to hold tension in their neck and shoulders unconsciously. This increased muscle contraction can irritate the suboccipital muscles, leading to headaches or stiffness.

3. Repetitive Strain

Repetitive movements, such as frequently turning or extending the head, can overload the suboccipital muscles. Athletes or individuals who engage in activities like swimming, cycling, or weightlifting are particularly prone to this type of strain.

4. Injury or Trauma

Whiplash injuries, falls, or other trauma to the head and neck can damage the suboccipital muscles, leading to pain and restricted movement.

5. Eye Strain

Constantly squinting or straining the eyes, often due to poor lighting or vision problems, can also affect the suboccipital muscles. The connection between eye movement and neck muscles can cause tightness over time.

Symptoms of Suboccipital Muscle Dysfunction

When the suboccipital muscles are tight or irritated, they can produce a range of uncomfortable symptoms, including:

• Tension headaches: Suboccipital muscle tension is a common cause of headaches that start at the base of the skull and radiate toward the forehead or eyes.
• Neck pain and stiffness: Restricted movement in the upper cervical spine due to muscle tightness.
• Reduced range of motion: Difficulty looking up, turning the head, or maintaining comfortable posture.
• Dizziness or balance issues: The suboccipital muscles influence proprioception (spatial awareness), so dysfunction can lead to dizziness or unsteadiness.
• Eye discomfort: Pain behind the eyes, often associated with suboccipital tension headaches.

These symptoms can significantly affect daily life, making simple activities like driving, reading, or working at a computer uncomfortable.

How Osteopathy Can Help with Suboccipital Muscle Pain

Osteopathy takes a holistic approach to diagnosing and treating musculoskeletal dysfunctions, including suboccipital muscle tension. By addressing the underlying causes of your discomfort, an osteopath can help relieve pain, improve mobility, and restore overall balance in the body. Here’s how:

1. Postural Assessment and Correction

An osteopath will evaluate your posture to identify patterns contributing to suboccipital muscle strain, such as forward head posture or rounded shoulders. They will provide personalised advice and exercises to improve posture, reduce muscle tension, and prevent the issue from recurring.

2. Hands-On Treatment

Osteopathic treatment often includes gentle manual techniques to release tension in the suboccipital muscles and surrounding structures. These may include:

• Soft tissue massage: Reduces muscle tightness and improves blood flow to the area.
• Joint mobilisation: Gently restores movement in the cervical spine.
• Myofascial release: Targets the connective tissue to relieve tension and restore flexibility.
• Cranial osteopathy: A subtle technique that can help release restrictions in the head and neck.

These techniques aim to relieve pain and restore the natural range of motion in the neck and head.

3. Stress Management and Relaxation Techniques

If stress or emotional tension is contributing to your discomfort, an osteopath can provide guidance on relaxation techniques, such as breathing exercises or mindfulness practices, to reduce muscle tension and promote overall well-being.

4. Exercise and Rehabilitation

Your osteopath may recommend specific exercises to strengthen the neck muscles and improve their endurance. This helps the suboccipital muscles better support the head and reduces their likelihood of becoming overworked or strained.

5. Lifestyle Advice

An osteopath will discuss your daily activities and offer tips to prevent recurrence. For example:

• Adjusting your workstation ergonomics
• Taking regular breaks from screens to rest your eyes and neck
• Maintaining good posture during activities like driving or exercising

Conclusion

The suboccipital muscles may be small, but they have a big impact on your head, neck, and overall comfort. Whether it’s poor posture, stress, or an injury that’s causing tension, suboccipital muscle dysfunction can lead to headaches, neck pain, and reduced mobility.

Osteopathy provides a safe and effective way to address suboccipital muscle pain. By combining hands-on treatment, postural correction, and personalised advice, an osteopath can help you find relief and prevent further discomfort. At Thrive Body Clinic, we are here to support your health and well-being, helping you get back to living pain-free.

If you’re struggling with headaches or neck pain, book an appointment today and let us help you feel your best.