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The trapezius muscles are two large muscles in the upper back that help maintain posture and move the upper back, neck, and head. While it is less common to injure the trapezius muscle than other muscles, it is possible to experience trapezius pain due to overuse, injuries, nerve damage, or underlying conditions. This pain can manifest as muscle aches, stiffness, or tenderness in the upper back, neck, and shoulder regions, and can sometimes lead to tension headaches or pressure in the head.
| Characteristics | Values |
|---|---|
| Trapezius muscle location | Upper back, extending from the base of the skull down to the mid-back and across to the shoulder blades |
| Trapezius muscle function | Maintains posture, supports and helps move the head, neck, and back |
| Trapezius muscle pain causes | Overuse, injuries, nerve damage, muscle strain, repetitive movements, excessive strain, trauma, poor posture, stress |
| Trapezius muscle pain symptoms | Pain, stiffness, tightness, tenderness, swelling, bruising, loss of strength, restricted range of motion |
| Trapezius muscle pain treatment | Therapeutic interventions like massage, stretching, heat therapy, manual techniques, neck strengthening exercises, targeted massage |
| Trapezius muscle pain diagnosis | Physical exam, X-ray, MRI, blood tests |
| Trapezius muscle pain prevention | Practice good posture, avoid slouching, avoid excessive screen time |
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What You'll Learn
Trapezius myalgia
The trapezius muscles are two large muscles found in the upper back, which help maintain posture and facilitate the movement of the upper back, neck, and head. They are used a lot throughout the day and are essential for several motions, including turning the head, twisting the torso, shrugging the shoulders, and moving the shoulders while lifting the arms.
TM is typically treated with physiotherapy, exercise therapy, and manual therapy for short-term pain relief. Ischaemic compression, stretching of the upper trapezius muscle, and transverse friction massage are manual techniques that appear to provide instant pain relief. However, their long-term effects have not been thoroughly investigated.
To prevent trapezius myalgia, it is essential to practice good posture. Slouching when sitting or standing can cause the trapezius muscles to tighten up, leading to chronic shoulder and neck pain and even headaches. Maintaining a straight spine and shoulders and using a small pillow to support the lower back while seated can help alleviate this issue.
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Trapezius trigger points
The trapezius muscles are two large muscles in the upper back, which help maintain posture and move the upper back, neck, and head. Trigger points in the trapezius muscle are hyperirritable nodules or taut bands within the muscle fibres that can be palpated and are associated with localized pain and tenderness. These points are characterized by hypersensitive spots in tight bands of muscle that can refer pain to other areas when pressed or stimulated. Trigger points may feel like knots in the upper back, shoulder, or neck and may be especially painful when touched. The pain may also radiate beyond the immediate area.
There are two types of trigger points: active and latent. Active trigger points hurt when one moves, whereas latent trigger points only hurt when pressure is applied along the raised part of the muscle. Trigger points in the trapezius can be caused by overuse, injuries, nerve damage, exercise, inactivity, poor posture, trauma, and psychological stress. Emotional stress and tension can also contribute to the development of trigger points. Certain sleeping positions, such as sleeping with the neck at an awkward angle, can strain the trapezius and contribute to trigger point development.
Several treatment options are available to alleviate trapezius trigger points, including massage therapy, deep tissue massage, ischemic compression, and transverse friction massage. Manual pressure release is a type of massage that uses the thumb or fingertip to apply pressure to a trigger point, helping to lengthen the muscle and relieve tightness and pain. Cupping is another alternative treatment that may help alleviate pain and discomfort. This practice uses cups that suction to the body to apply pressure on acupuncture points and change blood flow.
Identifying trigger points in the trapezius muscle involves palpation and locating areas of tenderness or tightness. Self-palpation can be performed by gently pressing and exploring the trapezius muscle with the fingers, starting from the base of the skull and moving down towards the shoulder. It is important to pay attention to any areas that feel tender, tight, or have a small knot-like texture.
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Poor posture
The trapezius muscles are two large muscles in the upper back that help maintain posture and move the upper back, neck, and head. Slouching or slumping can cause these muscles to tighten up and lead to chronic shoulder and neck pain, and even headaches. Poor posture can also cause nerve damage, as the nerves connected to the trapezius muscles can become irritated and send pain signals to the traps, neck, shoulders, and head.
To improve poor posture, it is recommended to stand tall with the spine straight and shoulders back. When seated, use a small pillow to support the lower back, relax the shoulders, keep the thighs parallel to the floor, and avoid crossing the legs. Exercises such as yoga and pilates can also help to strengthen the trapezius muscles and improve flexibility.
Additionally, specific neck-strengthening exercises can help reduce and prevent recurring pain. Some examples include shoulder shrugs with dumbbells, one-arm rows, and upright rows. Another exercise involves standing in a doorway, bending the elbows to 90 degrees, placing the forearms and hands on the door frame, and then stepping forward with one foot while leaning the chest forward. This exercise helps to stretch the muscles that cause the shoulders to round forward.
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Injury or trauma
The trapezius muscles are two large muscles in the upper back, which help maintain posture and move the upper back, neck, and head. While it is less common to injure the trapezius muscles than other muscles, it is possible. A trapezius strain or pulled trapezius muscle can cause pain and stiffness in the neck and shoulders, especially between the shoulder blades. This can also lead to limited mobility, decreased range of motion, and muscle weakness.
Trapezius strains can occur in two ways: through acute injury or overuse. An acute injury occurs when the muscle experiences trauma, such as a violent twist, collision, or a bad fall. Overuse injuries happen when repetitive, low-impact activities are performed over a prolonged period or through rigorous and repetitive activity without sufficient recovery time.
In the case of an acute injury, pain and stiffness are usually felt immediately. The pain and stiffness from an overuse injury may linger for a few days to weeks and can also be persistent. This pain is often associated with spasms, stiffness, and tenderness in the neck region, and can cause headaches.
The treatment for a trapezius strain depends on the severity of the injury. Grade I and II strains may be treated with rest, ice, compression, and elevation (RICE). For a Grade III strain, which is a complete rupture of the muscle or tendon, a doctor may refer the patient to an orthopedist.
To prevent trapezius strains, it is important to practice good posture and avoid repetitive motions that stress the trapezius muscle. Stretching before lifting heavy objects can also help prevent injury.
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Underlying conditions
Trapezius myalgia (TM) is a symptom of an existing underlying condition, rather than a medical disorder or disease in itself. It is characterised by acute or persistent neck-shoulder pain, stiffness, and tightness of the upper trapezius muscle. The pain can last from a few days to several weeks or longer and is often associated with spasms, stiffness, and tenderness in the neck region.
The trapezius muscle is a large muscle in the upper back and neck, and when it develops trigger points, it can refer pain to other areas, including the head. The upper part of the trapezius, where it attaches to the base of the skull, is a common area for trigger points that contribute to headache pain. The referred pain from trapezius trigger points can be felt in the temples, forehead, or the back of the head, mimicking the pattern of tension headaches.
Tension-type headache (TTH) is the most prevalent primary headache disorder. Neck pain is commonly associated with primary headaches, and the trigemino-cervical complex (TCC) refers to the convergence of trigeminal and cervical afferents onto neurons of the brainstem, thus conceptualizing the emergence of headache in relation to neck pain. MRI scans have been used to investigate the involvement of the trapezius muscles in primary headache disorders.
There are several underlying conditions that can cause trapezius muscle pain and stiffness. These include 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. Trauma or injury to the neck or shoulders, such as from a motor vehicle collision, fall, or sports injury, can also result in trapezius muscle pain.
In addition, excessive strain on the trapezius muscle, such as from carrying heavy loads or prolonged periods of sitting at a desk, can lead to muscle strain and pain. Poor posture, muscle irritation, and repetitive movements can also cause trapezius muscle pain.
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Frequently asked questions
Yes, trapezius trigger points can refer pain to the head and neck, contributing to tension headaches or even migraines due to muscle tightness and nerve irritation.
The symptoms of trapezius muscle pain include discomfort, stiffness, or tenderness in the upper back, neck, and shoulder regions.
The causes of trapezius muscle pain include overuse, injuries, nerve damage, muscle strain, repetitive movements, excessive strain, and trauma or injury to the neck or shoulders.
Trapezius muscle pain can be treated with manual techniques such as ischaemic compression, stretching, and transverse friction massage. Therapeutic interventions like massage, stretching, and other manual therapies may also help alleviate headaches caused by trapezius muscle pain.
