The trapezius is a large muscle that runs from the base of your skull to your lower back. It hurts when you make a commitment. Most often, it’s caused by stress. What are other causes of trapezius muscle pain? How can it be reduced? Protection? Physiotherapist and osteopath Jér’me Auger’s answers.
What is the trapezius muscle used for? Each part has a specific function.
The upper trapezius muscle runs from the base of the skull to the tip of the shoulder blade and is involved in elevating and rotating the shoulder blade, allowing the arm to be carried;
The middle trapezius muscle runs along the thoracic spine and helps maintain proper posture. This site plays an important role in the reverse rotation;
The lower trapezius is used to move the arm in a downward position. It is also important for stabilizing the shoulders when the arms are raised.
Muscles used regularly
The trapezius muscle is often used during everyday activities such as carrying a bag, carrying objects, or typing on a keyboard. Therefore, these muscles are often contracted for long periods of time, increasing the risk of muscle strain.
What causes trapezius muscle pain?
muscle contracture
Trapezius pain is often caused by stress and poor posture.
Stress can cause the trapezius muscle to contract irreversibly, causing upper trapezius pain. “The muscles are covered with arterioles. When they fall for a long time, they disrupt the formation of capillaries. The oxygen in the muscles decreases, which causes pain and stiffness,” explains Jéràme Auger.
Poor posture, especially when sitting, can cause imbalances in the trapezius muscle, causing pain.
In addition to stress and poor posture, trapezius contracture can also be caused by:
Carrying a heavy bag or handbag;
Cervical sprain (injury to the cervical spine due to head movement or impact).
Physical problems. How to recognize a trapezius contracture?
A trapezius contracture can cause headaches, neck and shoulder pain, back pain, or shoulder pain.
flesh tears
Trapezius pain can also be associated with muscle tears, which are damage to the fibers that make up the muscle. It usually occurs after physical exertion.
heavy knot
Pain in the trapezius muscle can be caused by muscle tension, also known as “key points” or myofascial points. These muscles can affect the shoulders and neck. Trauma (fall, impact, blow), muscle imbalance or the opposite can be the cause.
Scapulothoracic insufficiency
The scapular region is made up of the clavicle, scapula and sternum. When the shoulder blades do not move correctly in relation to the chest, it causes pain and restricted movement. These dysfunctions are usually caused by weakness or imbalance in the trapezius muscle, as well as weakness or imbalance in other muscles in the scapular region. Massaging the area or doing self-massage can help. “Massage and heat can help restore microcirculation to the muscles, which can help reduce pain,” says the sports therapist. If the pain is due to swelling, a cold compress is recommended.
Taking antibiotics and anti-inflammatory medications can also help better manage pain and inflammation.
When treating trapezius muscle problems, it’s important to address the cause early. This will include:
physical therapy;
strengthening and stretching exercises;
physical modifications.
These measures will not only help reduce pain, but will also help prevent future recurrences.
How to remove a trapezius muscle?
Treatments for a sprain include massage, exercise, physical therapy and/or osteopathy, and physical therapy. Heat is also recommended for the muscles. Neck Pain: 5 Exercises to Relieve Upper Trapezius Pain
Step 1: Move your neck
Use a chair or stand with your back straight and your hands on your hips. First, turn your head to the right as if you want your ear to be closer to your shoulder. Hold this position for 10 seconds, then bring your head back to a neutral position. Do the same on the left side. Hold this position for 10 seconds again. Do 15 reps on each side.
Then do the same exercise again, but this time turn your head forward as if you wanted to look at your feet, and turn your head back as if you wanted to look at the lower porch.
Exercise 2: Turn your neck
You feel like you are sitting or standing with your back straight. Turn your neck from side to side as if you wanted to look first to the right, then to the left. The neck movement should be slow. Repeat 15 rotations on each side.
Exercise 3: Trapezius Stretch
You are in a sitting or standing position. Start by rolling your shoulders forward. Then hold your head with both hands and pull it forward while breathing deeply. The weight of your head helps to stretch your trapezius muscles. Hold this position for 30 seconds, then lift your head.
Question 4: Depression
Lie down on all fours. Straighten your arm and left side at the same time while inhaling. Hold for a few moments. Then exhale and return to the starting position. Repeat with the other leg and arm. Do this 10 times on each side. Keep your back straight and look forward throughout the exercise.
Step 5: Do a shoulder roll
Stand with your hands by your sides. Roll your shoulders back 10 times. Pause, then slide back and forth.
Trapezius muscle pain: What are the long-term consequences?
If not treated properly, trapezius muscle pain can lead to long-term consequences such as:
chronic pain;
restricted activities;
increased stress and anxiety, the psychological symptoms of chronic pain;
reduced quality of life.