Scalene Muscle Trigger Points: Causes, Symptoms, and Relief

If you’ve been experiencing persistent neck pain, shoulder discomfort, or even arm numbness, the culprit might be something you haven’t considered—the scalene muscles. These often-overlooked muscles in your neck can develop trigger points that cause pain and discomfort, not only in the neck but in other areas of your upper body.

As a chiropractor at Flynn Chiro in Melbourne, I frequently see patients dealing with these types of issues. In this article, I’ll explain what scalene muscle trigger points are, how they cause pain, and how I can help you find relief through chiropractic care.

What Are Trigger Points in the Scalene Muscles?

The scalene muscles are a group of three muscles—anterior, middle, and posterior—located on each side of your neck. These muscles play an important role in supporting the neck, aiding in breathing by elevating the first and second ribs, and helping with head and neck movement.

When these muscles develop trigger points, they can cause significant pain and discomfort. 

Trigger points are small, tight knots of muscle fibres that form when muscles are overworked, injured, or strained. These points often feel tender to the touch and can cause pain both at the site of the knot and in other areas of the body, through what is known as a “referral pattern.”

In the scalene muscles, these trigger points can compress nearby nerves and blood vessels, leading to pain and symptoms not only in the neck but also in the shoulders, chest, and arms.

For example, a trigger point in the anterior scalene might cause tingling or numbness in the hand, mimicking nerve compression syndromes like thoracic outlet syndrome.

These trigger points develop due to a range of factors, including poor posture, repetitive strain, or stress, and they can persist if not properly addressed.

By understanding what trigger points are and how they affect the body, you can take proactive steps toward managing and relieving the pain they cause.

Symptoms of Trigger Points in the Scalene Muscles

The scalene muscles—anterior, middle, and posterior—each play distinct roles in neck and upper body function. Trigger points in these muscles can lead to unique pain patterns and symptoms, depending on the specific muscle affected. Understanding these distinctions can help in identifying the source of your discomfort.

Trigger Points in the Anterior Scalene Muscle

The anterior scalene muscle is located at the front of the neck and plays a role in rotating the head and assisting with breathing by elevating the first rib. When trigger points form in this muscle, they can cause:

• Pain in the Chest and Shoulder: This pain may feel deep and radiate toward the front of the shoulder, sometimes mimicking cardiac issues.
• Arm and Hand Numbness: Compression of the brachial plexus nerves can lead to tingling or numbness in the arm and hand, especially along the thumb side of the hand.
• Difficulty Breathing: In severe cases, tension in the anterior scalene can contribute to a feeling of tightness or discomfort while breathing.

Trigger Points in the Middle Scalene Muscle

The middle scalene muscle is the largest of the three and is situated between the anterior and posterior scalene muscles. It stabilises the neck and assists in rib elevation. Trigger points in this muscle can lead to:

• Pain Along the Shoulder Blade: This pain is often dull and can extend down the back of the shoulder and along the arm.
• Nerve-Related Symptoms: Compression of nerves passing through the brachial plexus can cause numbness, tingling, or weakness in the arm and hand.
• Upper Back Stiffness: Tension in the middle scalene can contribute to stiffness and discomfort in the upper back, affecting posture.

Trigger Points in the Posterior Scalene Muscle

The posterior scalene is the smallest of the three muscles and is located at the back of the neck. It plays a role in neck rotation and rib elevation. Trigger points in this muscle can result in:

• Pain in the Back of the Shoulder: This pain can feel sharp and is often mistaken for joint or rotator cuff issues.
• Radiating Discomfort: Pain can travel down the arm, typically along the back of the forearm and into the fingers.
• Reduced Range of Motion: Tension in the posterior scalene can limit neck mobility, making it difficult to turn your head.

Referred Pain Patterns

The pain from scalene trigger points doesn’t always stay localised to the neck. It often refers to distant areas, creating symptoms that may mimic other conditions, such as:

• Tension Headaches: Pain radiating to the head and temples.
• Shoulder Impingement: Sensations of tightness and discomfort in the shoulder joint.
• Thoracic Outlet Syndrome: Numbness, tingling, and weakness in the arm and hand caused by nerve and blood vessel compression.

What Causes Trigger Points in the Scalene Muscles?

Several factors can contribute to the development of trigger points in the scalene muscles, including:

• Poor posture: Slouching or forward head posture strains the neck muscles.
• Repetitive strain: Activities like typing, holding a phone, or carrying heavy bags can overwork these muscles.
• Stress: Tension in the neck and shoulders often results from stress.
• Injury: Whiplash or other neck injuries can lead to scalene muscle dysfunction.

How Chiropractic Care Can Help with Scalene Trigger Points

As a chiropractor, I take a holistic approach to managing pain in the scalene muscles. Here’s how I can help:

Identifying the Source of Pain

During a consultation at Flynn Chiro in Melbourne, I’ll assess your posture, muscle function, and overall spinal health to pinpoint the source of your pain.

Trigger Point Therapy

Targeted techniques, such as gentle pressure and release, can help alleviate the knots within the scalene muscles and reduce referred pain patterns.

Spinal Adjustments

Improving alignment in the cervical spine reduces strain on the neck muscles, supporting long-term relief.

Posture Correction

Poor posture is a major contributor to scalene trigger points. I can guide you in adopting better posture and ergonomic practices to reduce muscle stress.

Exercises and Stretches

I’ll recommend tailored exercises and stretches to strengthen and lengthen the scalene muscles, helping to prevent future trigger points.

Scalene Trigger Point Self-Release Techniques

While professional care is essential, you can also try gentle self-release techniques to manage pain in the scalene muscles at home:

Gentle Massage: Use your fingers to apply light pressure to the sides of your neck where the scalene muscles are located. Move in small circles to relieve tension.

Heat Therapy: Apply a warm compress to the area to promote relaxation and blood flow.

Stretching: Slowly tilt your head to one side and hold for 20–30 seconds. Repeat on the other side to stretch the scalene muscles.

Remember, these methods can offer temporary relief but may not address the root cause of your discomfort.

How I Can Help You at Flynn Chiro in Melbourne

Dealing with pain in the scalene muscles can affect your daily life, but you don’t have to face it alone. At Flynn Chiro, I focus on treating musculoskeletal issues with care tailored to your unique needs. Through a combination of spinal adjustments, trigger point therapy, and personalised advice, I’ll help you find lasting relief and support your journey toward a healthier, pain-free life.

If you’re struggling with pain related to scalene muscle trigger points, book a consultation at my Melbourne clinic. Together, we can develop a plan to restore your comfort and mobility.