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The trapezius muscle is a large muscle that extends from the base of the skull to the mid-back and across the shoulder blades. It is divided into three sections, with the upper trapezius muscle being the smallest portion. The trapezius muscle helps maintain posture and move the upper back, neck, and head. It is vulnerable to injury and pain, with common causes including overuse, poor posture, and nerve damage. While it is less common to injure the trapezius muscle compared to other muscles, it is possible to experience tightness, discomfort, and pain in this area. As the trapezius muscle is involved in various shoulder and neck movements, tightness in this muscle could potentially cause underarm stinging.
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What You'll Learn
Poor posture
Additionally, nerve damage in the trapezius muscles can cause pain that radiates to the neck, shoulders, and head. This can be caused by an injury or accident that damages the nerves connected to the trapezius muscles. Overuse of the trapezius muscles can also lead to pain and tightness. Monotonous jobs with highly repetitive work, forceful exertions, and prolonged static loads can contribute to trapezius muscle pain and tightness.
To prevent and treat trapezius muscle tightness caused by poor posture, nerve damage, or overuse, it is important to focus on maintaining a healthy lifestyle. This includes exercising, staying flexible, and maintaining a healthy weight. Yoga, Pilates, and other gentle exercises can help keep the trapezius muscles strong and flexible, while stretching can improve the range of motion and relax tight muscles. It is also important to warm up properly before exercising to prevent injury to the trapezius muscles.
If you are experiencing pain or tightness in your trapezius muscle due to poor posture, at-home treatments such as a cold pack or over-the-counter pain relievers may help. Additionally, ischaemic compression, stretching of the upper trapezius muscle, and transverse friction massage are manual techniques that can provide instant pain relief. However, if the pain is severe or persistent, it is recommended to consult a healthcare provider.
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Overuse
The trapezius muscle is a large muscle that extends from the base of the skull to the mid-back and across the shoulder blades. It is divided into three parts: the upper, middle, and lower trapezius. The upper trapezius is the smallest portion and starts at the occipital bone, running down the cervical spine and covering the collarbone. The middle trapezius begins with the seventh vertebra, spans the shoulder muscles, and reaches the shoulder blade. The lower trapezius is the largest portion, forming an upside-down triangle that starts at the shoulder blades and ends at the final thoracic vertebra.
Repetitive movements or excessive strain on the trapezius muscle can also lead to pain. This can be caused by carrying heavy loads, sitting at a desk for prolonged periods, or spending excessive time on phones, tablets, or computers, which can compromise neutral spinal alignment and posture. Poor posture, such as hunching over a desk or computer keyboard for many hours, can result in the trapezius muscle becoming shortened and tight, leading to chronic shoulder and neck pain, and even headaches.
To prevent and treat trapezius muscle pain caused by overuse, it is important to maintain a healthy weight and practice good posture. Stretching and exercising can also help to keep the trapezius muscle flexible and loose, preventing soreness and improving the range of motion. Yoga and Pilates are recommended for keeping muscles strong and flexible, and it is important to stretch and warm up before any workout or physical activity. Additionally, kinesiology taping and dry needling are techniques that may help reduce trapezius muscle pain.
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Nerve damage
A tight trapezius muscle could be causing underarm stinging due to nerve damage. The trapezius muscles are two large muscles on either side of the upper back, which help move the head, neck, and upper back, as well as maintain and adjust posture. These muscles are connected to the spinal accessory nerve, which allows them to move.
To prevent trapezius muscle pain, it is important to maintain a healthy weight and practice good posture. Stretching and warming up before exercising or performing strenuous activities can also help prevent trapezius muscle strains. Exercises such as yoga and Pilates can help keep the muscles strong and flexible. Maintaining overall health and flexibility can help avoid problems with the trapezius muscles.
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Muscle strain
The trapezius muscle is a large muscle that extends from the base of the skull to the mid-back and across the shoulder blades. It is divided into three parts: the upper, middle, and lower trapezius. The upper trapezius is the smallest portion, starting at the occipital bone and running down the cervical spine to the collarbone. The middle trapezius begins with the 7th vertebra, spans the shoulder muscles, and reaches the shoulder blade. The lower trapezius is the largest portion, forming an upside-down triangle that starts at the shoulder blades and ends at the final thoracic vertebra.
Trapezius muscle strain or overuse can cause pain by inducing microtrauma, muscle tension, and changes in biomechanics, leading to inflammation and discomfort. This can be caused by overuse, injuries, nerve damage, emotional stress, or tension. Poor posture can also place added stress on the trapezius over time, causing the muscle to tighten up and potentially leading to chronic shoulder and neck pain, as well as headaches. Extensive screen time, hunching over a desk, or sitting with poor posture for long periods can compromise neutral spinal alignment and lead to trapezius muscle strain.
To prevent and treat trapezius muscle strain, it is important to maintain good posture, with shoulders back and down in a relaxed position, whether sitting or standing. Avoiding sudden, dramatic movements and lifting heavy loads using the legs instead of the upper body can also help prevent injury. Stretching can help keep the trapezius muscle from getting too tight and prevent or relieve pain. It is important to move in and out of stretches gently, holding each stretch for about 15 to 30 seconds without forcing it.
In addition to stretching, exercises such as yoga and Pilates can help keep the trapezius muscle strong and flexible. Maintaining a healthy weight is also important, as carrying extra weight increases the risk of muscle strain. For those experiencing trapezius muscle strain, at-home treatments such as cold packs, over-the-counter pain relievers, and topical creams may help. Kinesiology taping and dry needling are also low-risk options that may provide some relief. If pain and limited movement persist, it is recommended to visit a doctor or physical therapist.
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Underlying conditions
Trapezius myalgia (TM) is not a medical disorder or disease but a symptom of an underlying condition. The pain in the muscle can last a few days or longer. The typical symptom of TM is pain in the upper fibres of the trapezius, which can linger for a few days to weeks but can also be persistent. This pain is often associated with spasms, stiffness, and tenderness in the neck region. Trigger points can also be present and can cause headaches.
Both biomechanical and psychosocial factors can contribute to the development and persistence of TM. Radiography, MRI, electromyography, nerve conduction studies or blood tests could be done to rule out other conditions, but are not standard procedure.
Trapezius muscle pain can be caused by underlying conditions such as cervical radiculopathy, where nerves in the cervical spine are irritated or compressed, and thoracic outlet syndrome, where compression of nerves in the shoulder region occurs.
Trapezius muscle pain can also be caused by a pinched nerve in the spine, which can cause muscle cramps in the area.
Extensive screen time can compromise neutral spinal alignment and posture, leading to head forward posture and rounding of the shoulders, which can place excessive strain on the trapezius muscle.
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Frequently asked questions
The trapezius muscles are two large muscles in your upper back. They help you move your head, neck and upper back, and maintain and adjust your posture.
Muscle strain, overuse, injury, nerve damage, emotional stress, and poor posture are some of the most common causes of trapezius muscle pain.
To relieve trapezius muscle pain, you can try at-home treatments such as applying a cold pack, taking over-the-counter pain relievers, stretching, and exercising.
