What Muscle Causes Pain at the Base of the Skull?
If you experience tension, aching, pressure, or discomfort at the base of your skull, you may wonder which muscle is responsible.
One important group of muscles to understand is the suboccipital muscles.
The suboccipitals are a small group of muscles located at the back of the upper neck, directly beneath the base of the skull. They help control and stabilize movement of the head and upper neck.
Because these muscles are involved in controlling the position and movement of your head, they can become sensitive or tense when they're repeatedly used, held in certain positions, or subjected to other stresses.
But there's an important point:
Pain at the base of the skull doesn't automatically mean the suboccipital muscles are the only muscles involved.
Other muscles around the neck and upper shoulder can contribute to tension in this region as well. Your posture, repetitive movements, training, previous injuries, and the way you use your neck throughout the day can all be relevant.
That's why I believe it's important to understand the muscles rather than simply chase the location of the pain.
Check the Suboccipital Muscles
I created this video to show you where the suboccipital muscles are located and why they're worth understanding when you're dealing with tension at the base of the skull.
When you understand where a muscle is located and what it does, you can make better decisions about what you're actually working on.
You don't want to simply press on the spot that hurts without understanding what's underneath it.
Learn the muscles. Understand the pattern. Stop guessing.
Can Other Muscles Contribute to Pain at the Base of the Skull?
Yes.
The suboccipitals are not the only muscles that can be relevant to tension around the upper neck and base of the skull.
Depending on the individual and the pattern of symptoms, other muscles such as the sternocleidomastoid (SCM), upper trapezius, and levator scapulae may also be worth understanding.
This is one reason I teach people to look beyond the exact location where they feel discomfort.
A muscle can become tight or sensitive because of repetitive movement, prolonged positions, training, previous injury, or other factors. And sometimes the area where you feel discomfort isn't the only area that needs to be considered.
What About Trigger Points and Referred Pain?
Another important concept is referred pain.
Some muscles can contain sensitive areas commonly referred to as trigger points. Pressure or activity involving one muscle can sometimes reproduce pain or discomfort in another area.
That means the location where you feel pain isn't necessarily the only place you should investigate.
Instead of asking only:
“Where does it hurt?”
also ask:
“What muscles could be contributing to this pattern?”
Learning anatomy can help you make that connection.
What Can You Do About Neck Tension?
If your neck feels tight when you turn your head, don't limit your attention to the exact spot where you feel the tension. As we discussed in “Why Does My Neck Feel Tight When I Turn My Head?”, head and neck movement involves multiple muscles working together.
That's why an effective self-massage program should involve understanding and working with the individual muscles involved, rather than simply rubbing the area that hurts.
Depending on your particular pattern of tension, muscles worth learning about may include the sternocleidomastoid (SCM), upper trapezius, levator scapulae, cervical muscles, suboccipitals, and other muscles of the head, neck, shoulders, and upper back.
The goal is to learn the muscles, identify which areas are contributing to your tension, and develop a consistent self-massage routine around those areas.
Short, focused self-massage sessions performed several times a week or more can be a practical way to work with recurring muscular tension. If an area is particularly sensitive or painful, start with lighter pressure and shorter sessions, then adjust based on how your body responds.
You don't have to wait until your neck becomes extremely tight before doing something about it. Self-massage gives you a way to work with your muscles regularly—at home, at work, or wherever you have a few minutes.
Don't just chase the tension. Learn the muscles behind it.
Learn Your Head, Neck & Jaw
If you're interested in understanding the muscles that can contribute to tension in the head, neck, and jaw, I've created a free Head, Neck & Jaw Anatomy & Technique Guide.
It's designed to help you learn the muscles, understand their locations and functions, and become more familiar with self-massage techniques.
Learn Self-Massage in Five Days
If you'd like to go beyond one muscle and learn the fundamentals of self-massage, you can also start my Free 5-Day Self-Massage Training.
Over five days, you'll learn more about your body, how to identify areas of muscular tension, and how to approach self-massage with better understanding and control.
Go Deeper With the Complete Self-Massage System
If you're ready to learn a more complete approach, my Complete Self-Massage System brings together guided video instruction, the tools, and the workbook so you can learn how to work with different areas of the body.