At just a few inches long, the splenius capitis is a small, hardworking neck muscle that can be easy to overlook. But if you’re one of the 10% of people currently battling neck pain, you might wonder: Could massaging this little muscle help?
The short answer is yes — when it’s tight or sore, the right techniques can bring some unexpected benefits to the splenius capitis (and neck as a whole). But how exactly do you work on it, and what kind of relief can you expect?
Below, we’ll cover everything to know about splenius capitis massage, including where this muscle is, what it does, and four gentle yet effective techniques to try.
An Overview of the Splenius Capitis
The splenius capitis is a flat, broad muscle found at the back of your neck, located just beneath the trapezius muscle. It runs in two bands along the back sides of your neck, stretching from the upper spine to the small bony bump behind your ear, known as the mastoid process.
So, what does this muscle actually do? It’s more active than many people realize, helping with:
- Tilting, rotating, or lifting your head
- Working with other neck muscles to support the full weight of your skull
- Stabilizing your upper spine for healthy posture and balance
In other words, the splenius capitis is engaged almost every time you move your head (and even when you’re sitting or standing still) — and paired with repetitive stress or other lifestyle habits, its constant workload can make it prone to tension and pain.
Why the Splenius Capitis Gets Painful or Tight
Here are a few common reasons the splenius capitis muscle can become tense or painful:
Overuse Pain
The splenius capitis is surprisingly vulnerable to injury, especially when it comes to overuse. And if you’re always looking up and down — while playing sports, checking your phone, or doing specific types of hands-on work — you could be straining it in small doses all throughout the day.
Over time, this type of strain can lead to inflammation and microtears that never get a chance to fully heal, eventually showing up as a dull, tight pain.
Myofascial Trigger Points
If you can feel a tight, tender spot in your splenius capitis, you might be dealing with a myofascial trigger point, or what most people know as a muscle knot. Not only can knots themselves be painful, but they can also cause referred pain — aka pain that spreads — in the head, jaw, or upper back. Some signs and side effects might include:
- A localized, tough spot, or a “knot” in the back of the neck
- Stiffness or reduced range of motion
- Increased sensitivity on that spot — which may cause pain on the point itself, or elsewhere in the head, neck, jaw, or back
- Tension headaches, which can sometimes originate from irritable trigger points in the neck
Poor Posture
Do you struggle with forward head posture or rounded shoulders? If so, it could be taking a bigger toll on your neck than you realize. The adult human head weighs up to 10-12 lbs on average, making it as heavy as a bowling ball. And when you lean your head just an inch or two forward, it can double or triple the load that your neck muscles have to carry.
Left unchecked, this type of posture can result in inflammation that shows up similarly to overuse injury — leaving your splenius capitis feeling stiff, heavy, and sore.
Health Conditions and Injuries
Sometimes, a health condition or injury may be the underlying source of your neck pain. One that commonly comes up is called splenius capitis muscle syndrome, which can mimic patterns of migraine headaches and is often caused by tension in the splenius capitis itself.
Other conditions that can affect this muscle include:
- Non-specific chronic neck pain, which can involve many neck muscles, including the splenius capitis
- Whiplash injuries due to car accidents, contact sports, or rapid up-and-down head movements (like during rock concerts or festivals)
- Acute muscle strains or tears
- Pinched nerves or other, more serious conditions involving the cervical spine
The Benefits of Splenius Capitis Massage
Because the splenius capitis works nearly nonstop, regular massage can often bring some meaningful relief. With that said, be sure to check with your doctor first if you think you might have an acute injury – like whiplash, a fracture, or a recently-torn muscle.
If you’ve got the green light (or you’re simply dealing with everyday tension), here are three key benefits you could expect:
Tension and Trigger Point Relief
Gentle, targeted massage can be a great way to reduce tension in the back-of-neck muscles, including the splenius capitis. Here’s why:
When your neck muscles are tight due to slouching or overuse, the pressure of massage can help warm and loosen the muscle fibers. In turn, it breaks up tension, boosts circulation, and allows the muscles to relax back into their normal, healthy positioning.
A bonus? If you have painful knots or trigger points, a massage technique called myofascial release can be especially helpful. It works by applying steady pressure in a focused area, which can curb muscle guarding and encourage the tissue to naturally release.
Eases Stress and Promotes Relaxation
Aside from targeting physical tension, massage can also help calm the mind — which may have an indirect positive effect on splenius capitis pain. This is because stress and neck pain are often strongly linked, and massage helps with:
- Parasympathetic nervous system activation: This is your body’s “rest and digest” mode, which, when turned on, can reduce muscle tension in the neck and shoulders.
- Improved posture and range of motion as a side effect of relaxed muscles
- Better sleep and recovery, which is important for muscle repair and overall well-being
Soothing Tension Headaches
Some types of headaches — like tension-type headaches (TTH) and cervicogenic headaches — can be side effects of a tight splenius capitis. The good news is that massage may be able to bring some relief.
One 2024 review of studies looked at myofascial release (MFR) — a slow, sustained technique that aims to relax and lengthen connective tissue — and how it affects certain kinds of headaches. While researchers are still exploring when and how specific methods work best, they found that MFR helped relieve pain and improved daily function for those with cervicogenic and tension headaches.
How To Massage the Splenius Capitis
Whether you need general neck pain relief or are dealing with a particularly stubborn knot, here are four easy ways to massage the splenius capitis muscle:
Thumb Release Technique
If you want to focus only on the splenius capitis, this thumb release technique is a great place to start. It’s easy, quick, and can help you get familiar with where this muscle is (and how it feels when it’s tense or tight). To try it:
- Bend your head forward slightly, so that your back-of-neck muscles are elongated.
- Tilt your head gently to the right to stretch the left side of your neck. Then, use your left thumb to find the mastoid process — the bony spot just behind your ear, where the splenius capitis starts.
- With moderate pressure, glide your thumb down your neck, toward your upper back.
- Gently massage in this motion for 30-60 seconds.
- Repeat with the right side of the neck.
Simple Back-of-Neck Massage
If you need to soothe tension but don’t want to work the splenius capitis too hard, a gentle, allover neck massage can be a helpful technique to try. It takes just five minutes of time and works like this:
- Sit comfortably, and take a deep breath in. (Tip: Mindfully aim to relax any tension in your head, neck, and shoulders.)
- Reach back and wrap your neck with both hands.
- Begin by gently compressing the muscles to warm them up. Repeat along the back of the neck with broad pressure for 30 seconds.
- Next, use your fingers to massage the neck muscles in focused, circular motions. (Tip: Aim to work the tissue, and not just move the skin.) Repeat for 1-2 minutes more.
- Then, find your trapezius muscle — the tough band of muscle tissue between your neck and shoulder. (This area tends to be especially tight!)
- With moderate pressure, lift and roll the tissue between your thumb and other fingers for a minute more.
- Repeat on the other side.
Try a Lacrosse Ball for Trigger Point Release
To break up deep tightness in the splenius capitis (and connective tissue around it), a simple lacrosse ball can help. Here’s how:
- Grab your ball, and place it over the splenius capitis region, at the back side of your neck.
- Lean back into a wall so that the ball is held in place with your body weight. (Tip: Tilt your chin down toward your chest to stretch the muscle if you’re having trouble finding the right spot.)
- Once everything is in place, slowly tilt your chin up and down to stretch and massage the tissue.
- Adjust the ball’s positioning as needed to focus on different tense areas or trigger points.
Use a Neck Massager for Hands-Off Relief
Manually working on the splenius capitis is one way to find relief, but what if you’re looking for easier everyday massage without the hassle? If neck tension is something you deal with frequently, a massager like the HSA/FSA-eligible MedMassager Neck Massager could be worth a try.
While it’s not quite as focused as the thumb or ball release techniques, it delivers powerful yet gentle kneading motions to soothe muscles like the upper trapezius, splenius capitis, and deeper neck muscles. It’s also equipped with an optional heat setting for an added boost of comfort and relaxation.
To use a tool like this:
- Gently position the massager around your neck using the hand straps, and set it to the lightest setting. (Optionally, switch on the heat if you like.)
- Allow your muscles to warm up to the kneading motions for one minute.
- Increase the pressure if needed. Then, relax into the massage for a total of 5-10 minutes.
Common Questions and Answers About Splenius Capitis Massage
If you’re new to working on the splenius capitis or neck massage as a whole, you might have questions about how it all works. Here are some answers covering how to spot a tight splenius capitis, safety precautions to take, and extra tips for relief:
Should You Ever Avoid Massaging the Splenius Capitis?
Yes, there are times when it’s best not to massage this muscle (or the neck in general). Overall, avoid massaging any area that is acutely inflamed, swollen, or hot to the touch — like a recent muscle tear or bruise. Massaging healthy muscles around the area may feel soothing, but direct pressure to an acute injury can worsen pain, inflammation, or injury.
Additionally, avoid massage and check with a doctor if you have:
- A recent fracture, are recovering from surgery, or have otherwise experienced direct trauma
- Severe, unexplained neck pain — especially if it comes with radiating pain or nerve-related symptoms like tingling or numbness
- Headaches that feel different from typical tension headaches, or that come with other symptoms (like dizziness or nausea)
- Conditions affecting the spine, such as osteoporosis or arthritis
- Open wounds or skin infections
- Any serious health condition (whether it affects your neck or other areas of the body) that hasn’t been approved for massage previously
How Do You Know If Your Splenius Capitis Is Tight?
A tight splenius capitis can feel a lot like other tense neck muscles. For example, your neck might feel generally stiff, and turning or twisting your head could cause discomfort. You might also notice headaches or radiating pain in the temples, behind your eyes, or up the back of the head.
What Can Help Make Massage More Effective?
Massage on its own is incredibly soothing, but here are a few practical strategies that can help you get even more out of it:
- Locate the right area. Stretch your head to one side, find the bony point behind your ear, and gently press in with your fingers. The splenius capitis runs underneath the upper trapezius here, down toward the top of the spine.
- Make massage a regular tool. A single massage can be great for temporary relief, but using it often can mean longer-lasting benefits.
- Try adding heat or stretching to your sessions for deeper tension relief.
- Use it at optimal times. After a workout, before bed, or during work breaks are all great times to give your neck some extra TLC.
Is It Normal To Feel Sore After a Neck Massage?
Gentle massage is unlikely to leave you noticeably achy, but longer sessions (especially with deep pressure) may result in some post-massage soreness. As long as it was done with proper technique, the discomfort will likely ease up after a day or two. To learn more about why soreness happens after massage (and what to do about it), check out this article by the Cleveland Clinic.
Complementary Tools for Neck Muscle Health
Finally, if you’ve been concerned about a sore splenius capitis — or your overall neck health — here are some tools and strategies that can support your posture, improve range of motion, and mitigate pain in the long run:
- Regularly stretch the muscles that tend to tighten up due to forward posture. These include the pectorals, upper traps, and deeper muscles like the splenius capitis.
- Strengthen the muscles that support good posture, like the lower traps, rhomboids, and erector spinae muscles. (Shoulder squeezes are an easy exercise that targets many of these muscles — and they can be done nearly any time of day!)
- Take warm showers or try a heat pack to help keep your neck muscles loose and relaxed.
- Manage your stress in any way that works for you, whether that means trying relaxation therapies, exercising more often, or getting in touch with a mental health professional when needed.
The Takeaway
If you’ve been looking to give your splenius capitis more TLC, massage is one easy, practical way to do so. You can get started with an allover neck massage, a targeted thumb release, or rolling it out with a massage ball — all of which can help relieve the tension that tends to settle in this busy muscle.
And if you’re curious about making neck massage a regular part of your routine, the right tools can make things easier. Pick up the MedMassager Neck Massager today to get started, or explore the full line of trusted home massagers here.
