Tight muscles of the upper back and neck

What happens when back muscles tighten?

A lot of pain that occurs in the upper back and neck is due to muscles becoming too tight. The tight muscles do not allow as much blood into them as is needed and therefore they do not get the energy and nutrients they need to stay healthy. Therefore tight muscles weaken and then tighten up further, so a viscous circle has begun.

What can cause tight muscles?

• Overuse causes small micro tears in the muscles. The muscles then tighten up to protect themselves.
• Poor stretching routines, particularly after training. If the muscle is not stretched to it's natural length regularly it may adaptively shorten.
• Scoliosis. If you have a sideways curve in the spine then some muscles will be put under more strain than they can cope with.
• Bad posture. The head is a very heavy object and if you position it just a few centimeters the wrong way this can considerably increase the work the muscles of the back and neck have to do

What can the athlete do about tight muscles?

• See a sports injury specialist or sports masseur for regular massage that will help keep the muscles relaxed and toned.
• Stretch properly and regularly.
• Concentrate on good posture until it becomes second nature. A good taping method can encourage you to maintain correct posture.
• Use strengthening exercises to strengthen the weak muscles of the back.

What can a sports injury therapist / professional do?

• Use sports massage and stretching techniques as part of a rehabilitation programme.
• Use ultrasound therapy to assist in relaxing the muscles.
• Give advice on posture and preventative strategies.