Muscle soreness every now and then is common in many adults, and can be attributed to a variety of factors. Whether it’s from exercise, work, or a strain, it can cause debilitating disruptions in our day to day lives.
Usually, muscle pain or strain erupts in a few common areas: our arms, legs, abdomen, and so on. However, some smaller muscles can cause the most pain and disturbance in our daily activities. Our minor muscles that we may not always think about can be more “major” than we give them credit for.
Bryan Heiderscheit, Ph.D. said to The Healthy that “Minor muscles enable large muscles to do their job. When the small ones aren’t working properly, it can lead to injury or pain.”
Keep an eye out for these five “minor” muscles that can cause pain, and use these exercises to stretch them out.
Multifidus, back pain
You may experience back pain at some point in your life, but keeping an eye out for this particular muscle can prevent future pain or injury. The multifidus is a series composed of three muscles that help support the spine. Despite being relatively thin muscles, they can help stabilize and extend the vertebral column, which can extend all the way up to the base of the skull. This type of pain may originate in your lower back area, but can travel further up if not treated or stretched properly. It may be a result of prolonged stillness or sitting down, so make sure you get your steps in daily and stretch when you can.
Supraspinatus, shoulder pain
Much like your back, your shoulders are responsible for a lot of your daily functioning and need to be stretched properly. The supraspinatus is a small muscle that is responsible for helping the neck rotate where it meets the arm and helps prevent damage to the shoulder. Frequent overhead movement of the arm and shoulder can damage this muscle, so be wary of this. Shoulder blade exercises can help with pain, like squeezing your shoulder blades together by moving your shoulders up and down. Maintaining good posture is not only a good way to relieve back pain, but to ensure that your shoulder muscles do not get strained.
Scalenus, neck pain
The scalene is composed of three muscles that line either side of your neck. Each muscle plays a role in the rotation and movement of the neck. Neck stiffness arises from a strain, or more commonly, when you sleep in an uncomfortable position. This may cause the scalene to become irritated and sore. To relieve pain and stretch these muscles, start by locating the scalene trigger points. Using your right hand, place the tips of your fingers along the left side of your neck, above where it meets the rest of your body. Put a bit of pressure on each point at least 10 times and repeat this step on the other side of your neck.
Piriformis, glute or butt pain
This muscle can be found deep in the gluteal muscles, and is a small pyramid-like muscle that extends from the hip joint to the pelvis. It is responsible for hip rotation and movement and it helps the hip move inward at rest. Stretching this muscle is key to remaining fit, but it is also important to everyday activities like walking and sitting. If you want to keep this muscle strong, try lying flat on your back and cross your left foot over your right knee at the ankle. Then, interlock your fingers underneath your right knee and lift your right foot off the ground so that it is parallel to your abdomen. Repeat this with your other leg at least once a day.
Hallucis longus, foot pain
This small muscle helps your big toe curl, and although it may seem insignificant, it can cause a lot of pain when it is not stretched. Your big toe helps keep you balanced and it helps stabilize you when you are standing upright. Thus, it is responsible for the rest of the foot so it needs to be stretched and monitored. Forward and side lunges as well as squats can help keep this muscle strong, but they are even more effective if you perform them barefoot. These exercises not only help your feet in the long run, but help strengthen your core and balance abilities. Lastly, you should always wear comfortable footwear, so as to not damage your toe. Always buy fitted and comfortable shoes, especially if you are very active on your feet.