Trapezius Pain

Does this feel familiar to you — tightness or “knots’ in the upper back and neck, a feeling of stress and pain at the back of the head, repetitive headaches and even ear pain coming and going over the months?

If yes, you may be suffering from Upper Trapezius Strain. It’s a type of repetitive stress injury (RSI). An RSI is caused by placing too much stress or strain on a joint or muscle. RSIs are often caused by performing repetitive motions. These repetitive stresses could be on a computer, on the telephone, or in any sports activity.

The trapezius muscles are a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. Pain from either of the muscles in this pair can be triggered by regularly overusing the muscle group. The whole problem that makes these RSIs special is that the repetitive nature of the injury does not allow the affected muscles to rest between movements. Simple daily tasks and habits like holding a telephone between the ear and shoulder for long periods of time can trigger upper trapezius RSI.

When we are under stress, some of the first muscles to cause pain is the Trapezius, and part of that reason is because of the important role they play in movement of the upper body. The Trapezius muscles are the only muscles which can lift the outside of your shoulders to help you “shrug”. They turn the head and neck to look at the shoulder of the other side. The middle regions of the trapezius pull the shoulders together, while the lower fibers of the muscle pull the blades downward.

Common Things that cause Trapezius RSI

• Stress: Relaxing ones shoulders is very important. One of the most common causes of trapezius strain is carrying your shoulders half shrugged.
• Poor posture: Often people who are worried or stressed about something unconsciously assume a more stooped and bent forward posture. Remember to sit up straight, lower your shoulders and bring your head back. This relieves strain on the trapezius.
• Carrying a backpack or handbag: We all have a tendency to carry lots of stuff on us as we travel from chore to chore. When packing your back for the day, be brutal in NOT putting in things that you do not need. When wearing a backpack, use both straps and divide the weight between both sides and when carrying a bag, switch sides often.
• Bra straps: Bras that are too tight or the weight of heavy breasts pulling on your straps can cause trapezius pain. Have your bra fit by a trained person to get a good fit.
• Breastfeeding: Breastfeeding your baby with your shoulders hunched forward can cause trapezius RSI. Check your posture and bring your shoulders back. Breast feeding while side-lying helps immensely.
• Look at your posture throughout the day. Any position where you hold your head turned to one side for a long time is dangerous.
• Bending forward while at work: Ergonomics are the key here. Adjust your workspace accordingly so you can see your screen at eye level and make sure you are not hunching over at your desk. Remember to take frequent breaks when you can, to stretch and loosen up your muscles.

Exercises to Prevent Trapezius RSI and help the Pain

These are some easy exercises you can do at home or even at work to help prevent and manage your RSI. It’s basically a set of stretches that concentrate on the trapezius muscles on both sides.

Sitting upright, perform 15–20 repetitions of these exercises hourly when you are sitting.

1. Scapular pinches: Roll the shoulders back, and pinch the shoulder blades together.

2. Shoulder shrugs: Raise the shoulders up toward the ears, then lower them back down.

3. Neck side-bending: Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.

4. Neck rotation: Look over one shoulder, and pause briefly. Repeat on the opposite side.

If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.

5. Neck Side-Bending/Rotation Stretch:

• In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
• Gently pull the head toward the right shoulder with the right hand.
• Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.)
• Repeat on the opposite side.
• If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.