Self Care – Scalene Pain of Upper Back, Arm & Hand

Head back, Chin Down

This pattern comes from the scalene muscles, which are used in breathing. They should be an accessory breathing muscle, but certain postures make them the primary breathing muscle. When you are leaned forward so that it is difficult to breathe with your diaphragm, they pull up on the top ribs to inhale. For help with that, look at this post about seated posture so that this doesn’t occur.

Steering the Car

Also, this is aggravated by driving with your hands at 10 and 2. By the way, that creates risks of being injured, if the airbag goes off. Drive with your hands at 4 and 8. It’s more relaxing, safer, and stops your scalene muscles from cutting off the circulation to your arms.

Sleeping on your back tightens these muscles and “puts your arms to sleep.” If you have that condition, take a look at this post about stiff and swollen hands in the morning.

Heat with Mobility

Wrap your neck in a warm towel, sit up straight, and roll your shoulder around in circles. It will loosen these tightened neck muscles and usually restores circulation to the arms.

Waking with Arms Asleep

Suppose you’re having problems with your arms going to sleep at night and need to get out of bed. Focus on gently rolling your shoulders around and moving your head from side to side to get feeling back in your arms before attempting to use them to get out of bed, etc. This approach can restore feeling much more quickly than trying to use your arms. Also, this avoids the dangerous activity of getting out of bed when your arms aren’t working properly.

Quick Relief in a Pinch

This post has a quick and easy stretch for releasing the scalenes that entrap nerves and blood vessels to the upper extremity. They can be useful if you’re stuck in a car or desk and want temporary relief.

Improve the ergonomics
at your home or office.

Poor seated posture is often the biggest factor perpetuating Forward-Head Posture and tight scalene muscles.

This post offers some great ideas for actively sitting without support or sitting with supports that help you avoid pain and fatigue. There are also suggestions about a few useful accessories.

Address the Underlying Postural Problems

This muscle contributes to Forward-Head posture. Chronically, it becomes short and strong. Then, once the head has become imbalanced over the trunk, this muscle is supported to become shorter and stronger.

If you have Forward-Head Posture, review this collection, especially the self-care exercise Tuck, Tilt, Turn, and Lift.

Extending the Base of Your Neck

Yoga poses that extend the neck, like this Cat-Cow pose, are great for opening the base of the neck in the front so that the scalenes lengthen. They entrap the neurovascular bundle that feeds the arm.

Pose Well done

Important changes will come from dropping your collarbones as you exhale in poses. This mindful habit will relax the scalenes and the rest of your neck and head. If you want to play with that, try the above breathing exercises. You’ll see amazing results from focusing on that a few times a day at red lights or your desk.

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