How to Relieve Trapezius Muscle Tension
The trapezius muscle, a large and superficial muscle spanning the upper back, neck, and shoulders, plays a crucial role in various movements and postures. It is responsible for moving, rotating, and stabilizing the shoulder blades, as well as extending the neck. Given its extensive involvement in daily activities, the trapezius muscle is particularly susceptible to strain, leading to pain in the neck, shoulders, and upper back.The daily clinical experience of thousands of therapists and physicia
The trapezius muscle, a large and superficial muscle spanning the upper back, neck, and shoulders, plays a crucial role in various movements and postures. It is responsible for moving, rotating, and stabilizing the shoulder blades, as well as extending the neck. Given its extensive involvement in daily activities, the trapezius muscle is particularly susceptible to strain, leading to pain in the neck, shoulders, and upper back.
The daily clinical experience of thousands of therapists and physicians strongly indicates that most of our common neck pains, shoulder pain, and many other puzzling physical complaints are caused by chronic muscle tightness in the neck and shoulders, particularly in the trapezius muscle.
Neck and Shoulder Pain:
Upper Trapezius: The upper part of the trapezius muscle extends from the base of the skull to the collarbone and plays a significant role in supporting and moving the neck and shoulders. Strain in this part of the muscle is a common cause of neck and shoulder pain. Factors such as poor posture, stress, or repetitive movements can lead to tightness and discomfort in the upper trapezius, which is often felt as pain in the neck and shoulder areas.
Upper Back Pain:
Middle and Lower Trapezius: The middle part of the trapezius muscle is located between the shoulder blades, while the lower part runs down the midline of the upper back. Strain or weakness in these parts of the trapezius can lead to upper back pain. This pain can result from muscle imbalances, poor posture, or overuse, often leading to discomfort in the upper back, between the shoulder blades, and even radiating down the back.
Causes of Trapezius Muscle Strain:
1. Postural Stress: Poor posture, especially when sitting or standing for prolonged periods, places excessive strain on the upper trapezius. This muscle becomes overactive, leading to tension and discomfort in the neck and shoulders. Common postural issues include forward head posture, rounded shoulders, and slouching, which all contribute to the overuse of the upper trapezius.
2. Repetitive Movements: Repetitive motions, such as lifting heavy objects, typing, or holding the phone between the shoulder and ear, can cause the trapezius muscle to become strained. This strain often manifests as tightness and pain in the neck and shoulders.
3. Emotional Stress: Stress and anxiety can lead to muscle tension, particularly in the upper trapezius. This tension causes the muscle to become tight and sore, leading to pain that radiates through the neck and shoulders.
Several studies highlight the trapezius muscle's role in musculoskeletal disorders, particularly in individuals with high-stress jobs or those who maintain poor posture for extended periods. For instance:
Work-Related Musculoskeletal Disorders (WMSDs): Studies have shown that in occupations requiring repetitive tasks or prolonged static postures (e.g., computer work), up to 60-70% of workers report neck and shoulder pain. The trapezius muscle is often identified as a key contributor to this pain due to overuse and strain from poor ergonomics.
Myofascial Pain Syndrome (MPS): Research indicates that myofascial pain, often originating in the trapezius muscle, is a significant factor in chronic neck and shoulder pain. MPS can affect a substantial percentage of people with persistent pain, with estimates ranging from 30-85% of individuals with chronic pain having myofascial trigger points in the trapezius.
Association Between Trapezius Muscle Tenderness and Neck/Shoulder Pain: A study in the Journal of Pain Research and Treatment (March 2014) found a strong link between trapezius muscle tenderness and neck and shoulder pain among office workers. This study highlights that a significant portion of neck and shoulder pain in this population is closely related to trapezius muscle tenderness, with women showing a higher prevalence (23%) compared to men (7%), a pattern similar to that observed in fibromyalgia.
Prevalence of Trapezius Myalgia in Elderly Computer Workers: A study published in BioMed Research International (February 2014) revealed a high prevalence of trapezius myalgia among elderly women engaged in computer work, with nearly 40% experiencing chronic pain in this muscle group. This finding emphasizes the impact of repetitive strain and poor ergonomic practices on the trapezius muscle.
In addition to neck/shoulder pain and upper back pain, trapezius myalgia can present with several other symptoms, including:
Headaches: Tension headaches, often originating from the base of the skull and radiating towards the forehead, can be a symptom of trapezius myalgia.
Radiating Pain: Pain from the trapezius muscle can radiate down the arms or up into the neck, sometimes mimicking symptoms of other conditions like nerve impingement.
Burning Sensation: Some individuals with trapezius myalgia may experience a burning or tingling sensation in the affected area, often due to prolonged muscle tension.
As a result, prioritizing the trapezius muscle for relaxation, massage, and strengthening is crucial for preventing chronic neck and shoulder pain, as well as upper back pain.
Exercise to Alleviate Trapezius Muscle Tension
Firstly, you need exercises to help the trapezius do its job well, stabilising the shoulder and upper back.
We spoke to some experts to learn some easy ways to work your trapezius, whether you’re a regular at the gym or prefer to work out in your living room. For best results, you’ll need a foam roller or a chair.
If you’re using a foam roller, position it under your thoracic spine.
Allow your head and glutes to fall on either side. Extend arms above head to deepen the stretch.
Hold the position for 5 seconds, then release. Repeat 5 times.
If you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair.
Extend your arms above your head for a deeper stretch.
Hold the position for 5 seconds, then release. Repeat 5 times.
Trigger Point Therapy to Release Tight Trapezius Muscle
If you’ve experienced relief from trigger point release in the trapezius muscle, you’re likely aware that the relief can be profound. However, the pain and muscle tension often reoccur, as trigger point therapy typically only reduces the trigger point temporarily. Although the pain may diminish, the underlying trigger point remains and can gradually return to cause discomfort.
Both self-massage and professional trigger point massage can be effective in relieving trapezius pain. Professional massage offers the benefits of expert care, precision, and a comprehensive approach.
Conversely, self-massage with professional massager is a cost-effective and convenient method for managing and preventing trapezius pain. It can be performed as often as needed, making it ideal for those with chronic pain or recurring trigger points. Additionally, self-massage can be done at home, at work, or anywhere you have the necessary tools.
For self massage, we recommend using the LittleMum Trapezius Massager to help you. it stands out for its unique features and benefits to release your trapezius:
High-Quality Material: Made from food-grade silicone, this massager is durable and stable, staying securely in place during use. Its flexible yet firm construction allows it to reach deep into the trapezius muscle layers while providing a comfortable, non-harsh experience.
Tailored Design: The massager is shaped to mimic the trapezius muscle and effectively target common trigger point locations where knots are most likely to form. Its two adjustable feet can spread slightly wider to accommodate different shoulder widths, ensuring a more personalized fit.
Ergonomic Support: Featuring a curved base, the massager elevates your head to keep your neck in a neutral, aligned position. This design helps maintain the optimal C-curve of your spine, enhancing both comfort and effectiveness.
How to Use LittleMum Trapezius Massager to release trapezius muscle
Positioning: Lie on your back with your feet flat. Place the massager beneath your back, focusing on the area below the sub-occipitalis muscles. Adjust until comfortable.
Adjusting Pressure: Control the pressure by varying your body weight and hand movements. Changing your lying surface can also affect the pressure.
Exercise Option: Incorporate arm circles during use to engage your trapezius muscles. You may also combine this massager with the LittleMum Back Trigger Point Massager for a full back muscle release.
Intense Massage: For deeper relief, lie on your back with knees bent, feet flat, and hips lifted for 20-30 seconds. Return to the starting position for a more intense effect.
Alternate Posture: Use a chair to support your body while elevating your hips to add pressure to your shoulders. Hold for 20-30 seconds before returning to the starting position.
The LittleMum Trapezius Massager has received overwhelmingly positive feedback on Amazon. It comes with a 30-day free return policy and a 15-year warranty. However recently, the product see an increasing number of 1-star reviews and unusual return requests for our product, especially as the holiday season approaches. This has led to the product being labeled as a "Frequently Returned Item" by Amazon. LittleMum strongly suspect that these actions may be the result of unfair competition from other sellers.
We encourage you to read through the reviews and give the product a try for yourself. While no product is a perfect fit for everyone, Every pain warrior deserves the best possible support, and we are confident in the value the product brings. Click the link below to purchase. This product is also FSA or HSA eligible when bought through Amazon.
LittleMum Shoulder Deep Tissue Massager
If you appreciate the deep pressure of an elbow during a massage, then the LittleMum shoulder Deep Tissue Massager is the perfect choice for you to release trapezius muscle, as it mimics the feel of a massage therapist's elbows.
The LittleMum Shoulder Deep Tissue Massager is a highly versatile tool, especially effective for releasing muscle tension in the upper back and shoulder areas. Ideal for self-care routine, The Massager can work wonders against flare-ups by simply pressing against trapezius to smooth out the knots, where you can apply the right amount of pressure depending on whether you need a light or deep tissue massage on different sides.
It can be used on a chair or car seat to provide a real trigger point massage while you are seated. When you sit on a chair and reach behind your back, the massager’s six peak points simultaneously target and relieve muscle tension. You can reposition the massager up and down to massage your entire back as desired.
It comes with a 30-day return policy and a 15-year warranty. Click the link below to buy it on Amazon. The LittleMum Shoulder Deep Tissue Massager is also FSA or HSA eligible when bought through Amazon
LittleMum Cane Massager
If you prefer using a cane massager to release trapezius trigger point tension, the LittleMum Massager Cane could be an excellent choice.
Compared with lightweight plastic cane massager, LittleMum Cane Massager allow you have a much higher level of control over where you’re massaging so that you can pinpoint trouble spots and release trapezius trigger points with better accuracy, eliminate deep rooted knots, helps to ease trapezius muscle stress and tension.
LittleMum cane Massager's thumb-like knob applies a thumb point of sturdy pressure to a trigger point, neither sharp nor stiff , which makes it comparable to a masseuse’s thumb or elbow, and highly effective for trapezius myofascial release.
LittleMum Cane Massager comes with 15 years warranty. You can purchase via Amazon by clicking the link below. it is is also FSA or HSA eligible when bought through Amazon.
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