What to do if your trapezius muscle hurts?
Feeling sore, stiff, or tight in your upper back and shoulders? If that discomfort stretches from your neck to your shoulders, there’s a good chance your trapezius muscle is the source. This large, powerful muscle works diligently throughout the day to support your posture and facilitate movement.
ANF Therapy® is an advanced treatment for muscle injury. It utilises small ANF Devices that are applied to certain areas of your body. This therapy aims to support natural healing, reduce inflammation and increase muscle strength.
This blog will explain everything you need to know about what to do when your trapezius muscle hurts. We’ll break down what the trapezius muscle does, what trapezius pain feels like, how common it is, and what you can do to prevent future pain.
What Is the Trapezius Muscle?
The trapezius is a large, flat muscle shaped like a triangle or trapezoid. It covers the upper portion of your back and neck, extending outward to your shoulders. It has three functional parts:
- The upper trapezius supports your head and helps lift your shoulders
- The middle trapezius pulls your shoulder blades together
- The lower trapezius helps pull the shoulder blades down and stabilise the spine
When these parts work together, your trapezius plays a major role in your:
- Shoulder and neck movement
- Head and spinal support
- Arm elevation and rotation
- Maintaining posture while sitting or standing
How Common Is Trapezius Pain?
Trapezius pain is common, especially with today’s screen-heavy and sedentary lifestyles. This muscle remains active throughout the day as you sit, work, and move, which increases the likelihood of it becoming tired or strained. In fact, persistent trapezius muscle pain affects around 10 to 20 per cent of adults who already have severe, long-term pain in the neck and shoulder area.
A study showed that 38% of elderly computer workers with head and neck pain had trapezius tenderness.
What Causes Trapezius Pain?
The trapezius is prone to pain and strain because it supports so many body parts. Everyday habits can slowly overload the muscle or keep it in one position for too long. Here are some common reasons why your trapezius hurts:
Poor Posture
Spending long hours sitting with your head forward or shoulders slouched puts a constant strain on the upper trapezius. This posture is often called “tech neck”. This is often seen in:
- Office workers
- Gamers
- Students
- People who use phones or tablets for extended periods
Emotional Stress
When you’re anxious or under stress, you may unconsciously clench your shoulders. Over time, this leads to chronic muscle tension, especially in the upper trapezius. Research has shown that stress can significantly increase the risk of neck and shoulder pain.
Carrying Heavy Loads
Toting a heavy purse, backpack, or laptop bag (especially on one side) causes the trapezius to compensate. This can lead to muscle imbalance and pain that may worsen over time.
Repetitive Movement
Repetitive tasks, such as lifting or typing, can fatigue the trapezius. People in physical labour, sports, or caregiving roles often experience this due to overuse.
Sleeping Position
Sleeping with too many pillows or on a very firm or soft mattress can put strain on the trapezius. If your neck isn’t supported, you may wake up with stiffness and soreness.
Signs That Your Trapezius Might Be Hurting
Trapezius discomfort doesn’t always come on suddenly. In many cases, the muscle becomes gradually overloaded due to repetitive strain, leading to stiffness or soreness that develops over time. Common signs include:
- A dull ache or burning in the upper back or neck
- Tightness across the shoulders that doesn’t go away with rest
- Sore spots or “knots” that hurt when touched
- Having a limited range of movement when turning your head or lifting your arms
- A feeling of carrying tension between your shoulders
Sometimes, pain may even radiate to your arms or upper back, especially if it’s tied to trigger points in the muscle.
How Trapezius Pain Affects Daily Life
Trapezius discomfort may seem minor at first, but over time, it can significantly impact your quality of life.
Tight or painful muscles can make it hard to find a comfortable position. This results in poor sleep or frequent waking.
Individuals with trapezius pain may struggle to concentrate at work or remain seated for extended periods without experiencing discomfort.
Pain or tightness in the trapezius can limit your movement and make you avoid exercise or tasks you normally enjoy.
Long-term pain often causes frustration, fatigue, or anxiety. There’s a strong link between chronic muscle pain and mental health challenges.
How does ANF Therapy® help?
ANF Therapy® is an advanced approach to treating various injuries. If your trapezius muscle is injured and you’re experiencing intense pain, ANF Therapy® might be helpful.
Outcomes:
ANF Therapy® is a non-invasive and drug-free method. It uses small carbonised metal devices that are applied to the skin. In a real-world study involving 1,054 patients across 45 countries, pain levels decreased significantly, from 7.6 to 3.1 out of 10. Common pain areas included the lower back, knee, neck, and shoulder. Patients also showed reduced swelling and improved range of motion. Satisfaction was high (92/100), and side effects, such as dry mouth, headache, and fatigue, were mild and short-term, reported by 42% of patients.
Start your journey with ANF Therapy® :
ANF Therapy® is the latest treatment for managing muscle injuries, including those in the trapezius. If you are experiencing severe neck pain due to trapezius injury, consult an ANF Practitioner or find an ANF Therapist at www.anftherapy.com/find-clinic to start your treatment with ANF Therapy® today! It aims to provide a drug-free approach to addressing not only symptoms but also the root cause of the disease. Most patients believe that ANF Therapy® provides efficient and long-lasting results. If you’re a healthcare practitioner and want to enhance your clinical skills with frequency medicine, learn more about the ANF Therapy® and ANF Clinical education program by visiting www.anfacademy.com.How to Prevent Trapezius Pain
Even without taking medication, several helpful habits can help prevent trapezius pain from developing or worsening.
Keep your ears in line with your shoulders when sitting. Raise your screen to eye level and try to avoid slouching.
Set a reminder to move every 30 to 60 minutes. Stand up, stretch, or take a brief walk to help prevent stiffness.
Sleep with one firm pillow that supports your neck. Try to sleep on your back or side, rather than on your stomach.
Use a backpack to carry things evenly. Avoid carrying heavy bags on one shoulder for too long.
Take a few minutes each day for deep breathing or a short walk. Managing stress can help your muscles stay relaxed.
Try light stretching during the day. Different exercises for trapezius health can ease tension and keep your trapezius muscle flexible.
