Did you miss your work today because of trapezius pain after working out?

Trapezius muscles strain whenever you overstretch it during workout. Poor workout position and repetitive lifting are two of its main causes.

Here are 10 solutions you can try to relieve your trapezius muscle pain:

 

 

10. Correct Posture

Sit or stand with proper posture to lessen the contraction of your trapezius muscles. Let your shoulders relax and don’t lift them toward the ears. Slightly pull your shoulders back and put your neck right above the spine. You can also rest your elbows on a desk to allow both your trapezius and shoulders to relax.

 

 

9. Movement Prevention

Avoid movement on your trapezius area. Movement of muscles will slow down the recovery of affected ligaments and tendons. It also worsens the contraction of the muscles which causes severe pain and tension. As much as possible, let your body relax to relieve the pain.

 

 

8. Rest

Taking a rest is vital for any kind of recovery because it hastens the healing of your muscles. Do not sit or work for longer period when experiencing trapezius strain. Keep your body at rest to relieve the pain.

 

 

7. Ice Application

Decrease the pain and the swelling by applying ice on the affected area. Cold temperature will allow blood vessels to contract, reducing blood flow. Put ice over the painful area for 20 minutes and repeat the process 4 – 5 times in a day. Make sure to wait at least 2 hours before applying another ice pack.

 

 

6. Elevation

When resting, elevate the affected area by inclining your head above heart level. This will reduce the swelling of trapezius muscles. Elevation slows down the blood flow on the affected area, allowing the muscles to recover quickly when resting.

 

 

5. Lying Down with Muscles Presses

You can lie down sideways and rest your head on a pillow. Make sure that your neck is in line with the spine. Lying down will free your muscles from carrying your arms weight, reducing the trapezius pain. Locate the painful area and press it lightly with your fingers.

 

 

4. Tennis / Hard Rubber Ball

Lie down with your back on the floor then put the ball under the painful trapezius. Move your body to control the pressure of the ball. To massage your upper shoulder with the ball, you can hold the ball with your shoulder against the wall corner. This may look awkward but it allows you to relieve any strained muscles on the shoulders.

 

 

3. Seated Forward Bend

This yoga pose helps you stretch your lower trapezius muscles. Sit down and slowly lean forward to reach your toes while allowing your hips to do the movement. Stretch as much as possible to relieve the pain. Do this daily to avoid future muscle strain.

 

 

2. Head to Knee Pose

It is another yoga pose which also works on lower trapezius muscles. Sit down with one leg bent and your foot against your other thigh. Lean forward and slowly go for a deep stretch. You don’t need a partner to do this so you can do it at home.

 

 

1. Heat Application

Apply a heating pad on the area for 20 minutes and do this 4 – 5 times in a day. Don’t forget to give 2 hours of rest before putting the heating pad again. You can also massage the area during the gap for quick muscle recovery.

 

If you need over-the-counter treatment, then we recommend ibuprofen or naproxen to relieve muscle pain. You can ask your physician for prescription if you need stronger pain relievers. Try the tips we listed above and tell us how they helped you recover.