Neck pain, upper back tension, a feeling of stiffness in the shoulders and neck? Your trapezius muscles are probably sounding the alarm.
Trapezius pain (pain in the trapezius muscles) is quite common , as these muscles are heavily used, even strained, on a daily basis. It can result from poor posture, a sedentary lifestyle, or stress.
Fortunately, there are several ways to prevent and relieve trapezius muscle tension . Through natural remedies, relaxation and strengthening exercises, massages , and especially simple stretches , you can relax your upper back and restore your mobility.
Where are the trapezius muscles located and what is the purpose of this back muscle?
The trapezius muscles are large, superficial, diamond-shaped muscles located at the back of the neck and upper back . They consist of three parts:
- Upper: from the base of the skull and cervical vertebrae to the upper end of the shoulder blades, passing through the shoulders.
- Average: from the 7th cervical vertebra to the 4th thoracic vertebra, between the shoulder blades.
- Lower: from the 4th to the 12th thoracic vertebra, from the middle of the back to the bottom of the shoulder blades.
The trapezius muscle plays a vital role in the structure and function of your upper body . It is particularly important for:
- Keep your head straight.
- turn and tilt the head and neck
- move your shoulders and arms,
- to stabilize the shoulder blades and spine,
- and maintain a balanced posture.
How to recognize a trapezius muscle contracture?
Located in the upper back, from the nape of the neck to the shoulders, and along the spine to the middle of the back, sharp, stabbing, or dull muscle pain in this area probably means you have trapezius pain.
Thus, when your trapezius muscles are sore, you may have difficulty raising or lowering your shoulders, turning or tilting your head , or bringing your elbow towards your body .
Aside from possible pain in the neck, shoulders or upper back, here are other possible symptoms that can help identify a trapezius muscle spasm:
- a sensation of tightness, burning or heaviness in the affected area,
- Increased sensitivity to touch
- muscle stiffness,
- decreased mobility
- decreased strength, reduced shoulder and neck function, and decreased range of motion,
- Headaches, often tension headaches,
- dizziness,
- pain radiating into the arms and hands
- Dental pain,
- aggravation of pain during prolonged or repetitive movements.
Trapezialgia is usually caused by a muscle contraction . However, it can also result from a tear, especially after intense physical exertion, from muscle knots (or trigger points), often triggered by trauma or repetitive movements, or from scapulothoracic dysfunctions, mainly related to weakness or imbalance.
However, be careful not to confuse trapezius pain with cervicobrachial neuralgia (CBN), the equivalent of sciatica in the upper body. Although the signs are similar, CBN is distinguished by neurological symptoms, such as sensations of electric shocks, tingling, or pins and needles.
Trapezius pain: what are the main causes?
In cases of overuse or misuse, the trapezius muscles can quickly become a source of pain. This muscle is subjected to numerous mechanical stresses on a daily basis . Furthermore, it is particularly sensitive to emotional stress .
Among the main causes of trapezius muscle pain are:
- overuse of the muscle,
- prolonged poor posture
- poor ergonomics,
- stress and anxiety,
- inappropriate or insufficient physical activity,
- traumas and awkward movements.
Prolonged and unsuitable posture
Bad posture habits , such as slouching on a chair or sofa, or prolonged positions , for example sitting for long hours at the office, put a lot of strain on the trapezius muscle, especially the upper part.
At work, we tend to lean our heads forward and round our shoulders to get closer to the screen, which puts tension in the area, particularly in the rhomboid muscles. Even in an ergonomic office, spending long hours sitting in front of a computer leads to involuntary contraction of the upper trapezius and overloading of the neck and shoulder muscles.
Our advice: Remember to change position regularly, maintain a correct posture in your chair and take frequent active breaks.
Poor ergonomics at work
Ergonomics in the workplace involves furniture, equipment and their settings.
If an unsuitable chair and desk are harming your posture and causing back strain , it's also a matter of adjustments . Indeed, an ergonomic chair or desk at the wrong height, a screen that's too high or too low, or a poorly positioned keyboard or mouse can all contribute to pain.
The problem is exacerbated in particular by teleworking, where work environments are not always suitable or ergonomic.
Find all our tips here for:
- to set up an ergonomic workstation , even when working remotely ,
- adopting an ergonomic posture at the office
- choose ergonomic furniture and accessories .
Stress
Whether at work or in daily life, we are all exposed to stress.
Stress and anxiety cause involuntary muscle contractions, particularly in the neck and shoulders . These reflexive and continuous contractions eventually lead to pain and stiffness in the trapezius muscle .
Furthermore, stress causes mental fatigue, further increasing muscle tension.
Our advice: Focus on relaxation exercises, breathing exercises or sports to relieve stress-related tension.
Overuse of the trapezius muscle
Repetitive tasks and carrying heavy loads without using the correct technique sometimes lead to overuse of the trapezius muscles and micro-trauma.
The trapezius muscle becomes fatigued, contracts, and painful.
Poor sleeping position and nighttime tension
A mattress that is too soft or too firm , an unsuitable pillow , or poor sleeping position can create nighttime tension , particularly in the trapezius muscles. For example, sleeping on your stomach can lead to cervical twisting and pain upon waking.
Our advice: Make sure to improve your sleeping position , opt for the right mattress and an ergonomic pillow to maintain good head-neck-shoulder alignment during the night.
Inappropriate physical activity or lack of exercise
Certain physical activities, especially without a warm-up , can lead to muscle tension, poor posture, or imbalances. This is particularly true of throwing sports , such as baseball or handball, which can put excessive pressure on the trapezius muscle. Be careful with any strenuous activity without prior preparation . Similarly, at the end of a workout, perform some stretches and massage to improve recovery.
Conversely, lack of exercise and a sedentary lifestyle contribute to muscle weakening. When underused, the trapezius muscles can become more susceptible to tension and pain, reducing their flexibility and their ability to support daily loads.
A muscle imbalance between the upper and lower back, or between the anterior and posterior muscles (lats/pectorals), can also lead to trapezius pain. Insufficient muscle strength in the lats or rhomboids forces the trapezius muscles to compensate, causing pain and muscle tension. Consider strengthening your back and shoulders with muscle-strengthening exercises.
False movements, shocks and trauma
Finally, painful trapezius muscles can result from a shock, trauma, or a wrong movement .
In a car accident, a fall, or any other sudden and uncontrolled movement, your trapezius muscle can be damaged, leading to tension and pain.
What are some natural remedies for relieving trapezius muscle pain?
Some natural remedies can relieve trapezius pain in the long term , such as:
- Rest: as with all ailments, rest is often key. Your trapezius muscle tension may be a sign that you need some recovery time.
- Applying heat to the trapezius muscles , through baths, compresses, a hot water bottle…: heat helps to relax contracted muscles, eliminate accumulated toxins and boost blood circulation.
- Trapezius muscle massages , whether self-massage with or without tools (roller, ball, massage cushion, etc.) or performed by a professional, relieve muscle tension and reduce pain. They also help reduce stress, a common cause of trapezius pain. Massage your trapezius muscles for at least 3 minutes twice a day.
- Electrostimulation: This natural and painless method uses electrical impulses that mimic the action of signals from neurons. These small electrical discharges stimulate the targeted muscles, such as the trapezius. They thus relieve pain by stimulating the nerves and blocking the transmission of pain signals to the brain.
What are the 10 best stretches to quickly relieve trapezius muscle tension?
Targeted stretching helps to release accumulated tension , improve flexibility , and relieve trapezius muscle contractions .
Here are 10 simple, equipment-free stretches to quickly relieve trapezius pain :
1. Lateral neck stretch while seated or standing
This first trapezius stretching exercise helps to relax the neck and upper shoulders .
How to proceed?
- Whether sitting or standing, keep your back straight.
- Slowly tilt your head towards your right shoulder.
- Keep your shoulders relaxed and as low as possible.
- Hold the position for 30 seconds to 1 minute without forcing it, then switch sides.
- Repeat 2 to 3 times per side.
2. Upper trapezius stretch with arms behind the back
This variation of the first exercise allows for a deeper stretch of the upper trapezius muscle .
How to proceed?
- Stand up straight, keep your shoulders down.
- Place your right forearm behind your back.
- Tilt your head to the left.
- Grab your right hand with your left to bring your forearm back to the left and feel the stretch.
- Hold the position for 30 seconds.
- Repeat 2 to 3 times per side.
3. Upper trapezius stretch (chin-chest)
This stretch of the upper trapezius also helps to relax the neck .
How to proceed?
- Standing upright, tilt your head forward, bringing your chin towards your chest.
- Turn your head slightly towards one shoulder, then towards the other.
- Hold the position for 15 to 30 seconds.
- Repeat 3 times on each side.
4. Self-elongation and lowering of the shoulders
The purpose of this stretching exercise is to gently release posture .
How to proceed?
- Stand up, inhale while expanding your chest.
- Exhale while lowering and pulling your shoulders back. Imagine they are becoming heavy.
- Repeat for 10 slow breaths in the morning and evening.
5. Lower Trapezius Stretch
This stretch of the lower trapezius muscle aims to open the chest and relieve back pain .
How to proceed?
- Stand up straight, place your arms in a “W” shape, elbows bent.
- Open your chest.
- Lower your shoulder blades by pushing downwards.
- Hold the position for 20 to 30 seconds.
- Repeat the exercise 3 to 5 times.
6. Shoulder rolls
The aim of this shoulder rolling exercise is to mobilize and relax the trapezius muscles .
How to proceed?
- Standing up, make large circles with your shoulders slowly and without forcing.
- Walk 10 circles forward, then 10 circles backward every day.
7. Contracted-relaxed
This stretch, combined with your breathing, will relax your trapezius muscle and relieve pain .
How to proceed?
- Raise your shoulders towards your ears as you inhale.
- Keep your shoulders up while holding your breath for 5 to 10 seconds.
- Release your shoulders dynamically as you exhale.
- Repeat about ten times.
8. Upper back crossover stretch with arms in front
This exercise aims to stretch the trapezius and rhomboid muscles .
How to proceed?
- Standing upright, extend one arm and hold it with the other arm, crossing your wrists.
- Push your hands forward while slightly rounding your upper back.
- Hold the position for 20 to 30 seconds.
- Repeat 3 times.
9. Upper back stretch by grasping the elbows
There is an alternative to this trapezius muscle stretch.
How to proceed?
- Stand up straight.
- Relax your shoulders.
- Raise your elbows to shoulder height, each hand grasping the opposite elbow.
- Gently lower your head into the hollow formed by your arms, following the movement.
- Bend your knees slightly to maintain balance and avoid tipping forward.
- Push your elbows forward to feel the stretch.
- Hold the position for between 30 seconds and 1 minute.
- Repeat the exercise 2 to 3 times.
10. Hands clasped together in front of you
This yoga exercise is a good stretch to relieve your trapezius pain .
How to proceed?
- Standing or cross-legged, cross your forearms before joining your hands, palm to palm. Unlike stretch #7, your arms are not extended in front of you, as your elbows are bent at approximately 90°.
- Keep your shoulders relaxed and your neck straight.
- Your chin can come slightly inwards to stretch the upper part of the trapezius muscles, along the back of the neck.
- Hold the position for 20 to 40 seconds without forcing it.
- Repeat the movement 3 times.
How to strengthen the trapezius muscles to prevent pain?
While stretching the trapezius muscles is essential to relieve pain and release tension, certain muscle-strengthening exercises can stabilize the trapezius muscles , improve natural posture , and increase your ability to bear loads while preventing tension .
The most well-known strengthening exercises for building trapezius muscles are:
Dumbbell rowing or lumberjack rowing
This exercise helps to strengthen the middle part of the trapezius muscle .
How to proceed?
- Place your weightless hand and the leg on the same side on your bed, as if you were half on all fours.
- The other hand holds the weight and the foot on the same side is placed on the ground with the knee slightly bent.
- Keep your back straight and your head aligned with your spine to avoid neck strain.
- With the hand holding the weight, start with your arm straight, then lift the weight towards your hip, keeping your elbow close to your body. Your arm should then form a 90° angle and your shoulder should be slightly back.
- Return to the starting position.
- Repeat between 10 and 15 times, then do the same thing on the other side.
Shrugs
These exaggerated and controlled shoulder shrugs target the upper trapezius muscle .
How to proceed?
- Standing with arms at your sides, weights in each hand and feet hip-width apart, inflate your chest and raise your shoulders as you inhale, keeping your back straight and your shoulders back, then release as you exhale.
- Hold the position for 1 to 2 seconds.
- Do 3 sets of 20.
Thoracic extensions
This muscle strengthening exercise helps to activate the lower trapezius and stabilize the back .
How to proceed?
- Lying on your stomach, lift your torso.
- Repeat 3 sets of 10 to 15 movements, 2 to 3 times per week.
The deadlift
This exercise works all the muscles , particularly targeting the posterior chain.
How to proceed?
- Standing with feet hip-width apart or wider, bend forward with your back flat and parallel to the ground.
- Control the descent and ascend more dynamically to engage the trapezius muscles.
- Keep your neck in line with your back to avoid neck strain.
- Do 3 sets of 15 movements.
For your trapezius strengthening exercises, do not hesitate to seek advice or validation from a health or movement professional (physiotherapist, osteopath, coach).
How to sustainably reduce tension in the trapezius muscles?
In addition to strengthening your trapezius muscles with a few exercises, it's important to implement some good practices to sustainably reduce tension in the trapezius muscles :
Better stress management
As one of the main factors in trapezius pain, stress needs to be better managed.
To learn how to manage your daily stress , you can use various tools and methods, such as:
- Relaxing exercises: relaxation, meditation, yoga, mindful breathing, deep breathing, reading, walks in nature…
- Organizational tools to help you better manage your time and reduce stress.
- or even plants and essential oils , such as passionflower, lemon balm, lavender, petitgrain bigarade, chamomile…
Improve your ergonomics to avoid upper back pain
Adopting good posture and maintaining proper ergonomics at home and at work can reduce strain on the muscles of the neck, shoulders and back .
For an ergonomic workstation , opt for an adjustable work surface adapted to your body type, such as a sit-stand desk and dynamic seating , like the Bloon exercise ball . In addition to promoting a healthy and natural posture, the Bloon office ball encourages continuous micro-movements to combat a sedentary lifestyle and the harmful effects of prolonged sitting.
Adjust the height of your desk, ergonomic chair, and screen to eye level.
Maintain a comfortable and ergonomic position when seated :
- Straight back,
- Head in line with the spine,
- Feet firmly planted on the ground,
- Knees at 90°
- Relaxed arms,
- Forearm on the desk,
- 90° elbows,
- Relaxed shoulders.
Take active breaks to relax your trapezius muscles.
Take regular breaks every 45 to 60 minutes to prevent neck pain and trapezius pain related to prolonged poor posture.
Make your breaks active with some stretches or exercises with or without your ball .
Engage in reasonable physical activity
Moving is essential for your well-being and health. Indeed, physical activity helps reduce stress and keep you in shape .
Opt for comprehensive and relatively gentle sports , such as yoga, walking and swimming, to combat inactivity without straining or causing muscle imbalance.
Always prefer regular moderate physical activity , several times a week, to intense and occasional effort.
Changing your pillow or mattress, as well as your sleeping position, can help reduce nighttime tension.
Trapezius muscle pain can stem from nighttime tension. That's why it's essential to take care of your sleep and nighttime comfort .
Choose a position that promotes alignment of your head, neck and back, such as sleeping on your side.
In terms of ergonomics, some mattresses are better suited to people with back problems, such as memory foam mattresses. They should provide support without being too soft or too firm. It's often recommended to change your pillow every 1 to 2 years to ensure optimal head and neck support.
When should you consult a professional if you have pain in your trapezius muscles?
Persistent pain in your trapezius muscles should prompt you to consult a healthcare professional , such as your doctor, a physiotherapist, or an osteopath. Pain is considered persistent when it lasts 7 to 10 days despite stretching and rest.
Similarly, if they worsen, are accompanied by frequent headaches, numbness, tingling or loss of strength in an arm, or prevent you from moving your head or shoulder, it is advisable to contact a doctor to identify the precise cause and offer appropriate and personalized treatment.
Conclusion
Stiff neck, shoulders as hard as stone, a feeling of permanent tension in the upper back… Trapezius pain or trapezialgia is among the most frequent musculoskeletal disorders , particularly among people who work long hours sitting or in front of a screen.
This muscle is put under considerable strain daily due to prolonged postures, stress, lack of movement, or poor ergonomics. Consequently, it contracts, shortens, and becomes painful.
Fortunately, simple stretches, combined with good postural habits , can effectively relax the trapezius muscles and provide lasting relief to the upper back.
FAQ: Trapezius muscle pain
What are the causes of trapezius pain?
Prolonged or inappropriate posture, poor ergonomics, stress, unsuitable or insufficient physical activity, overuse of the trapezius muscles, shocks and traumas are all possible causes of trapezius pain.
Why is the upper trapezius muscle most often painful?
Particularly sensitive to stress and poor posture , the upper trapezius muscle can become painful more frequently. This muscle compensates for bad habits. When tense or focused, the muscle contracts reflexively, leading to tension, stiffness, and pain.
Why stretch the trapezius muscles?
Regularly stretching your trapezius muscles , even if you don't feel any pain, helps improve mobility and prevent tension .
In case of trapezius pain , stretching helps to relieve it quickly .
How to relieve trapezius muscle pain?
To quickly relieve trapezius muscle tension, you can perform simple stretches .
Rest, heat, massages and electrostimulation are also natural ways to reduce neck, shoulder and back pain.
How long does it take to relax the trapezius muscles?
Relieving trapezius muscle pain can be quick, with just a few minutes of stretching, if the problem isn't chronic. A regular stretching routine generally helps prevent problems by improving flexibility. If the pain is chronic, stretching and other natural remedies can be repeated for 1 to 2 weeks.
If the pain persists, consult a doctor.
Should you stretch or strengthen your trapezius muscles?
Stretching and strengthening the trapezius muscles are complementary. Stretching helps relieve pain and prevent tension. Strengthening the trapezius muscle helps stabilize the back and prevent musculoskeletal disorders (MSDs).
Is it okay to stretch your trapezius muscles every day?
Yes, whether or not you have trapezius pain, it is recommended to stretch for a few minutes each day for better mobility and less stress.
These stretches, however, must be done gently and without pain.
Can the trapezius muscles cause headaches?
Yes, in some cases, a trapezius muscle contraction can lead to tension headaches, especially if there is pain in the upper part.
