Part 2.9: Head & Neck — The Splenius Capitis & Splenius Cervicis
If you’ve ever felt that deep, nagging ache at the base of your skull or down the sides of your neck and upper shoulders, the splenius capitis and splenius cervicis muscles might be major players in the pattern.
These two paired muscles act like a stabilizing bridge between your upper spine and skull — and when they develop trigger points, they can refer pain upward into your head and downward into your shoulders, making them common culprits in chronic neck and tension headache cases.
Where Are These Muscles?
The splenius muscles are located deep in the back of your neck, layered underneath larger surface muscles like the trapezius.
Splenius capitis: Runs from your upper thoracic vertebrae and the spinous processes in your neck, up to the base of your skull near the mastoid process (just behind your ear).
Splenius cervicis: Runs lower, connecting your upper thoracic spine to the cervical (neck) vertebrae.
Together, they form a kind of “bandage” (which is what “splenius” means) wrapping around the back and sides of your neck.
What Do the Splenius Muscles Do?
Extend the neck: They help you tilt your head backward.
Rotate and side-bend: When one side contracts, you turn your head to the same side or tilt your ear toward your shoulder.
Stabilize the head and neck: They keep your neck steady during posture changes or when you’re looking around.
Because they’re constantly at work supporting your head’s weight, they can easily become overloaded by poor posture or stress.
Referred Pain Patterns: What You Might Feel
Trigger points in the splenius muscles create pain patterns that can mimic other neck and headache conditions.
Common referred pain patterns include:
Top of the head: Splenius capitis can refer pain up and over the skull — creating what feels like a “helmet band” of discomfort.
Behind the eye: Some people feel deep, aching pain behind the eye on the same side.
Base of the skull: Local pain right where the neck meets the skull, which can blend with suboccipital pain.
Neck and upper shoulders: Splenius cervicis tends to send pain downward into the neck and shoulder blade area.
What Creates Splenius Trigger Points?
Forward head posture: Looking down at screens or reading for long periods strains these muscles.
Sudden head movements: Whiplash, jerky head turns, or sleeping with your head at an odd angle.
Chronic tension: Stress makes us unconsciously brace our neck and shoulder region.
Weak supporting muscles: If deeper stabilizers are underactive, the splenius muscles do more work than they’re designed for.
Signs to Watch For
Tension headaches that seem to radiate from the neck upward.
Tenderness when you press just above the base of your skull and down the sides of your neck.
A sense of stiffness when turning your head side to side.
Eye fatigue or behind-the-eye pain that isn’t due to vision problems.
The Takeaway
The splenius capitis and splenius cervicis are classic contributors to the cycle of neck tension and headaches. They’re small enough to be overlooked during self-massage, yet powerful enough to cause significant referred pain.
Releasing these muscles — with gentle massage, mindful stretching, and posture correction — can make a huge difference for people who feel like their neck pain and headaches just won’t let go.
Next Up
In Part 2.10, we’ll look at the semispinalis capitis and cervicis — deeper stabilizers that also play a surprisingly big role in chronic neck stiffness and tension headaches.
