If you experience stiff muscles and pain in the back of the neck or shoulders, you should pay attention to maintaining proper posture. Ignoring the symptoms of 'myofascial pain syndrome,' also known as 'muscle knot,' can lead to chronic issues, so caution is necessary. Learn about the lifestyle habits that cause myofascial pain syndrome and the preventive measures.

◇Movement of pain location

Myofascial pain syndrome occurs when there is a problem with the muscles or fascia (a thin, transparent membrane surrounding the muscles) surrounding areas such as the shoulders, neck, and lower back, leading to musculoskeletal pain. When myofascial pain syndrome occurs, pressing or moving the affected area causes a stabbing or dull ache. Over time, the pain gradually spreads to surrounding areas. Therefore, even everyday movements may become restricted. The symptoms that accompany the pain vary depending on the location of the trigger point. If the trigger point is in the neck muscles, symptoms such as headaches, pain around the eyes, tinnitus, and dizziness may occur. If the trigger point is in the shoulder muscles, there may be numbness or weakness in the arm or hand.

◇Caused by prolonged stiff posture

Myofascial pain syndrome commonly occurs in office workers or housewives who work for long periods in the same posture, such as sitting. When a posture is maintained for a long time, it puts strain on the spine, causing muscles to stiffen and resulting in pain. Sudden strenuous movements, such as lifting heavy objects, can also trigger myofascial pain syndrome in the back and shoulders. Stress is also a cause. Stress can cause tension in the muscles below the head, the back of the neck, and the shoulders, leading to pain.

◇Proper posture and stretching are the most important

For the treatment and prevention of myofascial pain syndrome, maintaining proper posture and consistent stretching are most important. It is essential to sit with a straight spine in daily life and avoid positions such as resting the chin or lying face down.

If you need to work in the same posture for a long time, stretching for 10 to 15 minutes to relax tense muscles can also be helpful.

Stretching method: First, straighten your back and sit or stand. Cross your right hand over your head and place it behind your left ear. Gently apply pressure with your right hand to slowly pull your head to a 45-degree angle, holding for 5 to 10 seconds. Repeat the same process on the opposite side.