Levator Scapula Muscle and Its Role in Pain and Posture (2024)

The levator scapulae or levator scap, are two large superficial muscles that stretch along each side of the spine over your upper back and neck. Their main function is to elevate the shoulder blades and tilt your head from side to side but they also work with other muscles to stabilize the spine.

This article will take you through a detailed description of the levator scapulae, their function, and what to do if you are feeling pain in this muscle.

What Is the Levator Scapulae Muscle?

Scapula is another name for theshoulder blade; itis the flat, triangularly shaped bone that sits on top of the upper part of your rib cage.

The levator scap bringsthe shoulder blade, or scapula, up, which is a movement that is called elevation. It also rotates the scapula downward.

By pulling upward from the inner corner of the scapula bone towards the outside of the neck, where the levator scap attaches, this muscleindirectly moves the bottom tip of the scapulatowards the spine. This is the downward rotation movement mentioned above.

These shoulder blade movements are generally part of the larger movements of flexion and abduction of the shoulder joint. Flexion occurs when you move your arm forward and up toward the ceiling, and abduction occurs when you move your arm out to the side.

During flexion and/or abduction, the levator scap is actively contracting.

Levator scapulae muscle contraction can also move the neck. It participates in side bending, which is called lateral flexion, and rotation, or twisting.

The levator scap originates from thecervical vertebrae one through four(C1 toC4) and attaches to the inside topedge of the scapula.

What Does the Levator Scapulae Muscle Do?

Neck and shoulder painare aproblem commonly faced by office workers, truck drivers, and others who sit all day on the job. Andit's made worse when the chair or car seat used does not offer support for a well-aligned spine.

One of the primary functions of the levator scap is to keep yourshoulder blade in a position that supports a vertical alignment of your head on your neck, and to prevent forward head posture, a condition in which your head is too far forward.

But the shoulder blade is, by nature, an extremely movable bone. Keeping it steady in order to maintain appropriate neck posture is no easy feat.

To understand what a movable shoulder blade may do to your levator scap, which is assigned to keeping it in the right position on your back, imaginestanding on a surfboard in the ocean while holding and using your electronic equipment and other office supplies. In this case, dynamic opposing movements would likely require your muscles and bones to both shift independently and to work together to enable you to type, reach for your cell phone, and manage your balance asthe water surges underneath you.

In this and similar, albeit less dramatic, scenarios, the levator scap may not be strong enough to keep the shoulder blade where it's supposed to be for good head-on-neck posture. Instead, it may become overstretched.

Relieving Pain in the Levator Scapulae Muscle

The levator scap muscle is one of several shoulder muscles that may be implicated when you have neck pain. Both the shoulder and neck are very complicated, which means it's important to get any pain or dysfunction in that area diagnosed by a qualified, licensedhealth professional.

A few sessions with a physical therapist may be enough toget you back on track. Treatment mightconsist of working on muscle strength and flexibility for the levator scap, as well as the other shoulder, neck, and upper back muscles, plus developing better posture habits.

Physical therapy may help you reduce the degree of stress that is placed on the levator. Stretching, strengthening, and posture lessons may also help reduce pain, increase the physical functioning of the upper body, and improve your quality of life in general.

Other tips for avoiding and relieving levator scapulae muscle pain include:

• Stretching daily by gently rotating your neck and shoulders
• Adjusting your chair and/or monitor height to align with your line of sight
• Avoiding carrying heavy bags, especially on one shoulder
• Avoiding side sleeping without proper head support
• Applying heat to promote relaxation
• Getting regular massage therapy

Some stretches to relieve pain include:

• Shoulder rolls: Lift your shoulders towards your ears, then roll them back and down. Repeat 10–15 times.
• Neck stretches: Look straight ahead. Slowly lower your ear toward your shoulder until you feel stretching on the opposite side of your neck. Hold for 10–15 seconds. Repeat on the opposite side.
• Chin tucks: Roll your chin straight down toward your chest until you feel resistance. Hold for five to 10 seconds.

Summary

The levator scapulae stretch along the spine across the upper back and neck. They elevate the shoulder blades, tilt the head, and work with other muscles to stabilize the spine. Physical therapy and targeted exercise work well to alleviate pain, especially when combined with some simple lifestyle modifications and other strategies.

By Anne Asher, CPT
Anne Asher, ACE-certified personal trainer, health coach, and orthopedic exercise specialist, is a back and neck pain expert.