The sharp pulsating pain that you feel in the back of your neck region and in the middle region of the back could be easily caused by a strained levator scapula muscle. Sitting in your chair all day and staring the computer screen with little or no movement causes stiffness or tightness in the levator scapulae. Though the disease can affect both the scapula muscles on the left and right side, it has been noted that in most of the cases left side is affected.
What causes Levator Scapulae strains?
The levator scapula muscle tendon originates on the transverse process of the first four cervical vertebrae of the cervical spine (neck) and attaches to the scapula (shoulder blade). The levator scapulae are twin muscles located on either side of the neck. The contraction of this muscle is important for elevation of the scapula causing the shrug movement. Strain in the levator scapula muscle can be caused by various reasons but the most common amongst them is bad posture. Sitting with a hunch for long hours at work causes tightness and tension in the muscles leading to discomfort and pain. Some other common reasons are holding tiny cell phones to your ear for a long period and carrying one strap bags or, in case of women, shoulder bags aggregates levator pain.
Levator Scapulae strains or spasms can be effectively managed with a number of treatment options and physical therapy and exercise therapy techniques.
This is the most effective exercise for Levator Scapula strain. To perfrom the exercise stand up straight with feet place shoulder wide. Now, bend your chin to touch your chest with slight deflection towards your right. Place your right hand on your head and pull down gently. You will feel a good stretch on the left side of your neck. Hold for 10 seconds and return to neutral position. Repeat 3-5 times and then switch side.
2. Head Rolls
Head rolls have to be performed in two ways, 1) side to side from left to right and 2) in circular motion, clockwise as well as counter clockwise.
3. Feline stretch
To perform this exercise you will have to kneel down on all fours with your hands and knees in a relaxed position. Now, raise your back upwards like a cat, hold it for 5 seconds and return to neutral position. Repeat 5 times in 3 sets.
Levator scapulae strains are also accompanied by problems such as depression, anxiety and fatigue. So, if your neck has been hurting for a while, its best to see your physiotherapist soon.