© Roland Jeffery Physiotherapy 2011 Ph (09) 444-7643 Website www.rjphysio.co.nz

‘Tight’ Muscles of the Upper Back and Neck.

What happens when back muscles tighten? Pain that occurs in the upper back and neck can be due to the tightening of muscles. The muscles become ‘stiff’ and ‘hard’ and can also develop ‘trigger points’ – tough, painful spots throughout the muscle (See Figure 1). The tight muscles and trigger points do not allow as much blood into the muscle as is required and therefore the

muscle does not get the energy and nutrition that it needs to stay healthy. The stiff muscles also restrict neck movement and place pressure on the joints that under lie the muscles.

Figure 1: Trigger Points in the Upper Back/ Neck.

What can cause muscles to tighten up? There are a number of different factors that can contribute to the muscles of the upper back and neck becoming tight and stiff. There will be usually no specific incident or accident. Bad posture and poor positioning of the neck and head are common contributors to the muscles becoming tight and stiff. Poor posture can considerably increase the work the muscles of the back and neck have to do, causing them to become stiff and tight (See Figure 2).

Players should practice good stretching routines after training and games. If the muscle is not stretched to its natural length regularly, it may adaptively shorten and become tight. A scoliosis (a sideways curving of the spine that can often result in an “s” shape or “c” shape in the spine) can also place extra stress on the neck muscles (See Figure 3).

Figure 2: Poor Posture.

© Roland Jeffery Physiotherapy 2011 Ph (09) 444-7643 Website www.rjphysio.co.nz

What are the signs and symptoms?

The player will notice a gradual build up of stiffness and tightness in the muscles in the upper back and neck. ‘Lumps’ and ‘knots’ are often felt throughout the muscles (See Figure 1). Occasionally there will headaches and also a restriction in movement of the neck. All these symptoms can be painful.

Do football players get stiff and tight neck muscles? Playing football does not cause the upper back and neck muscles to become tight and stiff. Football players are more likely to develop stiff and tight neck muscles due to other activities such as their job, study or poor posture!

What can the player do? A player can do several things to help prevent and relieve the symptoms of stiff and tight neck and upper back muscles. Firstly the player should concentrate on good posture, and stretch correctly and regularly (See Figure(s) 4). A sports injury professional (physiotherapist) or sports massage therapist can provide regular massage that will help keep the muscles relaxed and toned (See Figure 5).

What can a sports injury professional do? A sports injury professional can use sports massage techniques to help ‘loosen up’ the tight muscles (See Figure 5). Stretching and mobilisation techniques should form part of a rehabilitation programme and a physiotherapist can also design a home programme of stretches for the player (See Figure 4), and advise on posture and preventative strategies. Exercises to strengthen any weak muscles of the upper back will also be prescribed (See Figure 6). If the symptoms do not settle with physiotherapy a referral to a sports doctor will be necessary as there may be an underlying cause of the stiff and tight neck muscles. However, most tight neck and upper back muscles settle with physiotherapy.

Figure 3: Scoliosis.

Figure 5: Sports Massage.

Figure 4: Neck Stretches.

Figure 6: Strengthening Exercises.