Key Takeaways
Trapezius pain is one of the most common upper body complaints, especially for desk workers and people who carry stress in their shoulders
Most trapezius pain comes from posture habits, stress, or overuse rather than serious injury
You can identify what type of trap pain you have (upper, middle, or lower) with simple self-assessment tests
Treatment combines immediate relief (stretching, heat) with long-term fixes (strengthening, posture correction)
Most cases improve within 2-4 weeks of consistent stretching and lifestyle changes
See a professional if you have numbness, weakness, or pain lasting more than 2 weeks without improvement
What Is Trapezius Pain? (And Why It's So Common)
That aching, tight feeling between your neck and shoulders? That's usually your trapezius talking.
Trapezius muscle pain is one of the most common complaints physiotherapists see, with studies showing a strong association between neck/shoulder pain intensity and trapezius muscle tenderness in office workers.1 And it makes sense when you consider what this muscle actually does: it connects your skull, neck, shoulders, and mid-back, helping you move your head, shrug your shoulders, and stabilize your shoulder blades.2 It's working almost constantly throughout your day.
The trapezius is a large, diamond-shaped muscle that spans your upper back. It has three distinct regions, each with its own job:
Upper traps run from the base of your skull down to your shoulders. They lift your shoulders (like when you shrug) and help turn and tilt your head. This is where most people feel tension and pain.
Middle traps stretch across your upper back between your shoulder blades. They pull your shoulder blades together and help with posture. Pain here often feels like a deep ache between your shoulders.
Lower traps angle down from your mid-back to your shoulder blades. They pull your shoulder blades down and back. Weakness here often contributes to rounded shoulder posture.
Why is this muscle so prone to pain? Three reasons:
- It never gets a break. Your traps are active during almost every upper body movement and even when you're just sitting upright.
- It's a stress magnet. When you're stressed or anxious, your shoulders creep up toward your ears. That's your upper traps contracting. Do this for hours every day and they stay tight.
- Modern life attacks it. Looking down at phones, hunching over laptops, carrying bags on one shoulder. Every postural sin hits the trapezius.
Why Your Traps Never Rest
The trapezius is one of the few muscles that's active during almost every waking hour, whether you're sitting, standing, or moving.
The good news: because most trapezius pain comes from habits rather than injury, it's usually very fixable.
What Does Trapezius Pain Feel Like?
Trapezius pain shows up differently depending on which part of the muscle is affected and what's causing it.
By Location
Upper trap pain is the most common. You'll feel it at the top of your shoulders, the sides of your neck, or at the base of your skull. It often presents as:
- A constant, dull ache
- Tightness that makes turning your head difficult
- Tenderness when you press on the muscle
- Headaches that start at the back of your head and wrap around to your temples
Middle trap pain sits between your shoulder blades. It usually feels like:
- A deep, nagging ache that's hard to pinpoint
- Burning or fatigue after sitting for long periods
- Relief when you squeeze your shoulder blades together
Lower trap pain is less common but often shows up as:
- Aching in your mid-back, below the shoulder blades
- Pain that worsens when reaching overhead
- A feeling of weakness when trying to pull your shoulders back
By Type
Tension and tightness is the most frequent type. The muscle feels stiff and knotted. It builds gradually throughout the day, especially if you're stressed or sitting at a desk. Stretching and massage provide temporary relief.
Muscle strain comes on suddenly, often after lifting something heavy, sleeping in an awkward position, or a sudden movement. The pain is sharper and more localized. The area might be swollen or tender to touch.
Trigger points are specific spots within the muscle that are extremely tender when pressed. They're often described as "knots" you can feel under the skin. Trigger points in the upper traps are notorious for referring pain up into the head, causing tension headaches.3
Referred Pain Patterns
Your trapezius can cause pain in places you wouldn't expect:
- Tension headaches: Upper trap trigger points commonly send pain up the back of the neck to the temples and behind the eyes3
- Jaw pain: Tight upper traps can contribute to TMJ discomfort
- Shoulder pain: Middle trap issues can mimic rotator cuff problems
- Arm tingling: Severe upper trap tightness can compress nerves, causing tingling down the arm (though this warrants professional evaluation)
Understanding where and how your pain presents helps you target the right treatment approach.
When Referred Pain Needs Attention
If you experience arm tingling alongside neck pain, especially with weakness, see a professional to rule out nerve involvement.
Common Causes of Trapezius Pain
Understanding what's causing your trapezius pain is the first step to fixing it. Here are the most common culprits.
Poor Posture and Tech Neck
This is the big one. When you hunch over a laptop or look down at your phone, your head moves forward of your shoulders. Your head weighs about 4-5 kg, and for every inch it moves forward, the load on your neck and upper traps roughly doubles.45
Spend 8 hours a day in this position and your upper traps are working overtime just to keep your head from falling forward. They get tight, fatigued, and eventually painful.
Signs this is your issue:
- Pain worsens throughout the workday
- Relief when you lie down
- Rounded shoulders when you stand relaxed
- Your ears sit in front of your shoulders, not directly above them
Stress and Emotional Tension
Notice how your shoulders creep up when you're anxious or stressed? That's your upper traps contracting. It's a primitive protective response, but when stress is chronic, the muscle never fully relaxes.6
People who carry stress in their shoulders often wake up with tight traps, grind their teeth, and find that massage only provides temporary relief because the tension returns as soon as stress does.
Quick Stress Check
Right now, notice where your shoulders are. If they're up near your ears, consciously drop them down. This simple awareness can prevent hours of unnecessary tension.
Repetitive Movements and Overuse
Jobs or hobbies that involve repeated arm movements can overwork the trapezius:
- Working overhead (painters, electricians)
- Repetitive lifting or carrying
- Swimming, especially freestyle and butterfly
- Throwing sports
- Extended computer mouse use
The pattern here is cumulative fatigue. The muscle never gets adequate recovery time between bouts of work.
Acute Muscle Strain
Sometimes trapezius pain has an obvious trigger:
- Lifting something heavy with poor form
- A sudden awkward movement
- Sleeping in a bad position
- A direct blow or impact
Strains are different from chronic tension. They come on suddenly, hurt more acutely, and need time to heal before you start stretching aggressively.
Poor Sleeping Position
Sleeping on your stomach forces your head to rotate to one side for hours. Sleeping with a pillow that's too high or too flat puts your neck in an unnatural curve. Either scenario leaves your traps shortened or stretched all night.
If your pain is consistently worse in the morning, your sleep setup is a likely contributor.
Carrying Habits
A heavy bag on one shoulder forces that side's trap to work constantly. A backpack with straps too loose sits low and pulls your shoulders backward. Even holding a phone between your ear and shoulder (we've all done it) creates sustained trap contraction.
Weak Supporting Muscles
Sometimes the trapezius hurts because it's picking up slack for weaker muscles. Weak rhomboids, serratus anterior, or rotator cuff muscles force the traps to compensate during everyday movements. The trap itself isn't the problem; it's doing too much because other muscles aren't doing their job.
Self-Assessment: What Type of Trapezius Pain Do You Have?
Before jumping into treatment, it helps to understand exactly what you're dealing with. These simple tests can help you identify the type and severity of your trapezius pain.
Posture Check
Stand relaxed in front of a mirror, or better yet, have someone take a photo from the side.
Check your head position: Draw an imaginary line from your ear down. It should pass through your shoulder, hip, and ankle. If your ear is in front of your shoulder, you have forward head posture, and your upper traps are likely overworked.
Check your shoulders: Are they level, or is one higher than the other? Do they round forward? Rounded shoulders and uneven shoulder height both indicate trap imbalance.
Check your shoulder blades: Have someone look at your back. Do your shoulder blades wing out, or do they sit flat? Winging suggests weak lower traps and serratus anterior.
Finding Trigger Points
Trigger points are tender spots that cause pain locally and often refer pain elsewhere. Here's how to find them:
- Reach across your body and place your fingers on the muscle between your neck and shoulder (upper trap)
- Press firmly and move along the muscle from your neck toward your shoulder
- Note any spots that are particularly tender or cause pain to radiate
- Repeat on the other side and compare
Common trigger point locations:
- Upper trap: Midway between neck and shoulder tip (often refers pain to the temple)
- Middle trap: Along the inner edge of the shoulder blade
- Lower trap: Below the shoulder blade, toward the spine
Movement Tests
Neck rotation: Slowly turn your head to look over each shoulder. Note any tightness, pain, or difference between sides. Limited range on one side suggests upper trap tightness.
Shoulder shrug and hold: Shrug your shoulders up toward your ears and hold for 10 seconds. Pain or rapid fatigue indicates an overworked or strained upper trap.
Wall angel: Stand with your back against a wall, arms bent at 90 degrees like a goalpost. Slowly slide your arms up and down. If this causes pain between your shoulder blades or you can't keep your arms against the wall, your middle and lower traps need work.
Overhead reach: Raise both arms straight overhead. Pain in the lower trap region or inability to fully extend suggests lower trap weakness or strain.
Assess Your Severity
Mild (self-manage at home):
- Pain is more annoying than limiting
- No numbness or tingling
- Full range of motion, just uncomfortable
- Pain comes and goes based on activity or posture
Moderate (self-manage with monitoring):
- Pain affects daily activities or sleep
- Reduced range of motion
- Consistent pain most days
- Tender trigger points present
See a professional if:
- Numbness, tingling, or weakness in your arm or hand
- Pain after a specific injury or accident
- Severe pain that doesn't improve with rest
- Symptoms lasting more than 2-3 weeks without improvement
- Pain accompanied by headaches, dizziness, or vision changes
Trapezius Pain Relief: Stretches & Exercises
The right combination of stretching and strengthening is key to fixing trapezius pain.7 Stretching provides immediate relief by releasing tight muscles.8 Strengthening prevents the pain from coming back by building endurance and correcting imbalances.910
Stretches for Immediate Relief
Do these daily, and whenever your traps feel tight. Hold each stretch for 30 seconds and repeat 2-3 times per side.
Upper Trap Stretch
The classic trap stretch that targets the muscle between your neck and shoulder.
- Sit or stand tall with your shoulders relaxed
- Tilt your head toward your right shoulder, bringing your ear toward your shoulder
- For a deeper stretch, gently place your right hand on top of your head and apply light pressure
- Keep your left shoulder down (don't let it creep up)
- You should feel a stretch along the left side of your neck and into your shoulder
- Hold, then switch sides
Levator Scapulae Stretch
This targets the muscle that runs from your neck to your shoulder blade, often tight alongside the upper trap.
- Sit tall and turn your head 45 degrees to the right (looking toward your armpit)
- Tuck your chin and look down toward your right armpit
- Place your right hand on the back of your head and gently press down
- You should feel a stretch on the left side of your neck, closer to the back
- Hold, then switch sides
Chin Tucks
This counters forward head posture and relieves strain on the upper traps.
- Sit or stand with your back straight
- Without tilting your head up or down, pull your chin straight back (like making a double chin)
- Hold for 5 seconds, then relax
- Repeat 10-15 times
This can feel awkward at first. Focus on the movement coming from sliding your head back, not looking down.
Thread the Needle
A rotational stretch that opens up the middle traps and thoracic spine.
- Start on all fours (hands under shoulders, knees under hips)
- Take your right arm and thread it under your body to the left, letting your right shoulder drop to the floor
- Your head should rest on the floor or close to it
- You can extend your left arm overhead for a deeper stretch
- Hold, then switch sides
Cross-Body Shoulder Stretch
Targets the posterior shoulder and middle trap region.
- Bring your right arm across your body at shoulder height
- Use your left hand to gently pull your right arm closer to your chest
- Keep your right shoulder down (don't let it hike up)
- Hold, then switch sides
Strengthening Exercises for Long-Term Relief
Stretching alone won't fix the problem if weak muscles are the root cause. These exercises build strength and endurance in the traps and supporting muscles.
Prone Y Raises
Strengthens the lower traps, which are often weak in people with upper trap pain.
- Lie face down on the floor or a bench, arms hanging down
- With thumbs pointing up, raise your arms up and out at a 45-degree angle (forming a Y shape)
- Squeeze your shoulder blades together at the top
- Lower slowly and repeat
- Do 2-3 sets of 12-15 reps
Start with no weight. Add light dumbbells (1-2 kg) once you can do 15 reps easily.
Prone T Raises
Targets the middle traps.
- Lie face down with arms hanging down, thumbs pointing forward
- Raise your arms straight out to the sides (forming a T shape)
- Squeeze your shoulder blades together at the top
- Lower slowly and repeat
- Do 2-3 sets of 12-15 reps
Face Pulls
One of the best exercises for middle and lower trap strength, plus external rotators.
- Use a cable machine or resistance band at face height
- Grip the rope or band with both hands, palms facing each other
- Pull toward your face, separating your hands as you pull
- Focus on squeezing your shoulder blades together and externally rotating your arms (finish with thumbs pointing back)
- Do 2-3 sets of 15 reps
Rows (Dumbbell or Cable)
Builds overall middle trap and rhomboid strength.
- Hinge at your hips or use a bench for support
- Pull the weight toward your hip, keeping your elbow close to your body
- Focus on initiating the movement by squeezing your shoulder blade back
- Lower with control
- Do 3 sets of 10-12 reps per side
Shrugs (Done Right)
Shrugs get a bad reputation because people do them wrong. Done correctly, they strengthen the upper traps without adding to the problem.
- Hold dumbbells at your sides with your shoulders relaxed
- Shrug your shoulders straight up toward your ears (don't roll them)
- Hold at the top for 2 seconds, actively squeezing
- Lower slowly with control (this is key)
- Do 2-3 sets of 12-15 reps
The mistake most people make is going too heavy and using momentum. Use a weight you can control through the full range of motion, especially on the way down.
Want to see video demonstrations of these exercises? Explore our exercise library for step-by-step guides.
2-Week Trapezius Pain Relief Program
Knowing the exercises is one thing. Knowing how to put them together is another. This simple 2-week program gives you a structured approach to relieving trapezius pain.
Week 1 focuses on reducing pain and tightness through stretching, heat, and posture awareness. Week 2 introduces strengthening to prevent the pain from returning.
Do this routine once daily. It takes about 10-15 minutes.
Week 1: Relief and Mobility
The goal this week is to calm things down. Stretch daily, apply heat before stretching if your muscles feel particularly tight, and focus on posture awareness throughout the day.
Week 1: Daily Routine
Hold each rep for 5 seconds
Keep opposite shoulder down
Look toward your armpit
Breathe deeply into the stretch
Don't let shoulder hike up
Additional Week 1 tips:
- Apply heat (warm towel or heating pad) to your traps for 10-15 minutes before stretching
- Set hourly reminders to check your posture and do 5 chin tucks
- If you find trigger points during self-massage, apply gentle sustained pressure for 30-60 seconds
Week 2: Add Strengthening
Keep doing the daily stretches from Week 1. Now add strengthening exercises 3 times per week (for example, Monday, Wednesday, Friday) with at least one rest day between sessions.
Stretching (Daily, Week 2)
Same routine as Week 1. Continue with all five stretches.
Strengthening (3x per Week)
Week 2: Strengthening (3x per Week)
Thumbs up, squeeze at top
Arms straight out to sides
Pull to face, rotate thumbs back
Initiate with shoulder blade
Slow on the way down
Progression tips:
- Start with bodyweight or very light weights for Y and T raises
- Focus on perfect form, not heavy weight
- If an exercise causes pain (not just mild discomfort), skip it and try again next week
After the 2 Weeks
By the end of week 2, you should notice reduced pain and improved mobility. From here:
If pain is gone or significantly better: Transition to a maintenance routine. Do the stretches 3-4 times per week and strengthening exercises 2 times per week.
If pain is moderately better: Continue the full program for another 2 weeks. Progress by adding a third set to strengthening exercises or slightly increasing weight.
If pain is unchanged or worse: See a physiotherapist. Persistent pain despite consistent effort may indicate an issue that needs professional assessment.
Ready to build a complete program? Use our AI workout generator to create a personalized routine.
Lifestyle Fixes That Actually Help
Exercises and stretches are only half the battle. If you keep doing the things that caused the pain in the first place, you'll keep getting the same results. These lifestyle changes address the root causes.
Fix Your Desk Setup
Most trapezius pain starts at a desk. A few adjustments can make a significant difference.
Monitor position: The top of your screen should be at or slightly below eye level. If you're looking down at your monitor, your head moves forward and your upper traps work overtime. Laptop users: get an external monitor or a laptop stand, plus a separate keyboard.
Monitor distance: Your screen should be about an arm's length away. Too close and you'll crane your neck forward. Too far and you'll lean in.
Chair height: Your feet should be flat on the floor, thighs parallel to the ground. If your chair is too high, your shoulders will shrug up. Too low and you'll hunch forward.
Keyboard and mouse: Keep them close enough that your elbows stay at your sides, bent at about 90 degrees. Reaching forward for your mouse puts constant strain on your traps.
Take breaks: Set a timer for every 30-45 minutes. Stand up, do a few chin tucks, roll your shoulders, and walk around for a minute. This matters more than having the perfect setup.
The 30-Minute Rule
Set a timer for every 30 minutes. Stand up, do 5 chin tucks, and roll your shoulders. This matters more than having the perfect ergonomic setup.
Phone Posture
Looking down at your phone is one of the worst things you can do for your traps. Your head weighs 4-5 kg, but when tilted forward 45 degrees (typical texting posture), the effective load on your neck muscles is closer to 20 kg.5
Fixes:
- Bring your phone up to eye level instead of dropping your head down
- When sitting, prop your elbows on a table to hold the phone higher
- Limit scrolling sessions (easier said than done, but meaningful)
- Use voice-to-text for longer messages
Sleeping Position
You spend a third of your life in bed. A bad sleeping position creates 6-8 hours of sustained strain on your traps every night.
Best positions:
- Back sleeping: Use a pillow that supports the natural curve of your neck without pushing your head too far forward. Your chin shouldn't tuck toward your chest.
- Side sleeping: Your pillow should be thick enough to keep your head level with your spine, not tilting up or down. Consider a pillow between your knees to keep your spine aligned.
Avoid:
- Stomach sleeping: Forces your head to rotate to one side for hours, straining the traps on one side and shortening them on the other.
- Arm under pillow: Hiking your arm up under your pillow keeps your shoulder elevated all night, shortening your upper trap.
If you wake up with trap pain most mornings, your sleep setup is almost certainly contributing.
Bag Carrying
A heavy bag on one shoulder creates constant upper trap engagement on that side.
Fixes:
- Use a backpack with both straps, worn snugly (not hanging low on your back)
- If you must use a shoulder bag, switch sides regularly and keep it light
- For heavy loads, use a rolling bag or make multiple trips
- Avoid carrying your phone between your ear and shoulder (use headphones or speaker)
Stress Management
Your traps are a physical manifestation of mental stress. When you're anxious, your shoulders rise and your upper traps contract. If you're chronically stressed, your traps are chronically tense.
This doesn't mean your pain isn't real. It means that addressing only the physical symptoms won't fully solve the problem.
Practical approaches:
- Notice when your shoulders are creeping up throughout the day, consciously relax and drop them
- Slow, deep breathing activates your parasympathetic nervous system and helps muscles release
- Regular physical activity (even walking) reduces overall muscle tension
- If stress is severe or persistent, consider speaking with a mental health professional
The mind-body connection isn't woo. Chronic stress causes real, measurable changes in muscle tension.6
When to See a Professional
Most trapezius pain responds well to self-treatment. But some situations require professional evaluation. Knowing the difference can save you from wasting time on DIY fixes for a problem that needs expert help.
Red Flags: See Someone Soon
Don't Ignore These Signs
Numbness, tingling, weakness, or pain after trauma are signs you should see a professional promptly rather than trying to self-treat.
These symptoms suggest something beyond simple muscle tension:
Neurological signs:
- Numbness or tingling in your arm, hand, or fingers
- Weakness when gripping or lifting
- Pain that shoots down your arm
- Loss of coordination in your hands
These could indicate nerve involvement, a herniated disc in your cervical spine, or thoracic outlet syndrome. Don't ignore them.
Trauma-related:
- Pain that started after a car accident, fall, or direct blow
- Visible deformity or significant swelling
- Inability to move your neck or arm normally
Post-trauma pain needs assessment to rule out fractures, ligament damage, or other structural issues.
Systemic symptoms:
- Fever alongside neck and shoulder pain
- Unexplained weight loss
- Night sweats
- Pain that wakes you from sleep and isn't relieved by any position
These can indicate infection, inflammatory conditions, or other systemic issues that need medical evaluation.
When Self-Treatment Isn't Working
Even without red flags, you should consider professional help if:
- Pain persists for more than 2-3 weeks despite consistent stretching and lifestyle changes
- Pain is getting worse instead of better
- You can't identify the cause or pattern
- Pain is significantly affecting your work, sleep, or daily activities
- You've had the same issue repeatedly and it keeps coming back
A physiotherapist can identify movement dysfunctions, postural issues, and muscle imbalances that aren't obvious to you. They can also perform manual therapy techniques that are difficult to do on yourself.
What to Expect From a Physio Visit
A good physiotherapist will:
- Take a thorough history about when the pain started, what makes it better or worse, and how it affects your life
- Assess your posture and movement looking for imbalances, restrictions, and compensations
- Perform specific tests to rule out nerve involvement and identify which structures are involved
- Provide manual therapy if appropriate, including soft tissue massage, trigger point release, or joint mobilization
- Give you a personalized exercise program based on their findings, not just generic stretches
- Address the root cause not just the symptoms
Most trapezius issues improve within 4-6 physio sessions if you do the prescribed exercises at home.
Other Professionals Who Can Help
Massage therapist: Good for general muscle tension relief, but won't address underlying movement dysfunction or weakness. Best as a complement to exercise, not a replacement.
Chiropractor: May help if joint restrictions in your neck or thoracic spine are contributing. Look for one who emphasizes exercise and self-management, not just adjustments.
Doctor: Necessary if you need imaging (X-ray, MRI) to rule out structural issues, or if medication might help manage acute pain.
FAQ
How long does trapezius pain take to heal?
It depends on the cause and severity. Mild tension from a stressful week or poor sleep often resolves within a few days with stretching and rest. Moderate chronic pain from posture habits typically improves significantly within 2-4 weeks of consistent stretching and strengthening. More severe or long-standing issues may take 6-8 weeks or longer, especially if you need to build significant strength in weak muscles. If you're not seeing any improvement after 2-3 weeks of consistent effort, see a physiotherapist.
Can trapezius pain cause headaches?
Yes, and it's very common. Trigger points in the upper trapezius refer pain up the back of the neck, over the head, and into the temple area.3 These are often called tension headaches or cervicogenic headaches. If you get frequent headaches that start at the base of your skull or feel like a band around your head, tight upper traps may be contributing. Addressing the trap tightness often reduces headache frequency and intensity.
Is heat or ice better for trapezius pain?
For most trapezius pain, heat works better. Heat relaxes tight muscles, increases blood flow, and makes stretching more effective.11 Use a warm towel, heating pad, or hot shower for 10-15 minutes before stretching.
Ice is better for acute injuries with inflammation, like if you strained your trap lifting something heavy and there's swelling. In the first 48-72 hours after an acute strain, ice can help reduce inflammation. After that, switch to heat.11
When in doubt, try both and see what feels better. Your body usually knows.
Should I stretch or strengthen first?
Start with stretching. When a muscle is tight and painful, stretching provides immediate relief and restores range of motion. Trying to strengthen a very tight muscle can make things worse.
Once you've reduced the acute tightness (usually after a few days to a week of consistent stretching), add strengthening exercises. The combination of both is what provides lasting relief. Stretching without strengthening often leads to temporary improvement that doesn't stick.
Why does my trapezius pain keep coming back?
Usually because the root cause hasn't been addressed. You might stretch and feel better, but if you're still sitting at a poorly set up desk for 8 hours, hunching over your phone, or carrying chronic stress, the pain will return.
Lasting relief requires three things: reducing the current pain (stretching, heat, massage), building strength to support good posture (strengthening exercises), and changing the habits that caused the problem (ergonomics, stress management, posture awareness). Skip any of these and the cycle continues.
Can I exercise with trapezius pain?
Generally yes, but be smart about it. Avoid exercises that aggravate the pain, especially heavy overhead pressing, upright rows, or anything that requires shrugging under load.
Light to moderate exercise that doesn't directly stress the traps is usually fine and can even help by increasing blood flow and reducing overall muscle tension. Walking, cycling, lower body workouts, and light cardio are typically safe.
Listen to your body. Mild discomfort that doesn't worsen during exercise is usually okay. Sharp pain or pain that increases during or after exercise is a sign to back off.
How do I know if it's my trapezius or something else?
Trapezius pain typically presents as a dull ache or tightness in the upper back, between the neck and shoulder, or between the shoulder blades. It often worsens with sustained postures (sitting at a desk) and improves with movement or stretching. You can usually find tender spots in the muscle itself.
Pain that shoots down your arm, comes with numbness or tingling, or is accompanied by weakness suggests nerve involvement and needs professional assessment. Pain that doesn't change with movement or position, or comes with fever or other systemic symptoms, also warrants medical evaluation.
References
- Ourieff J, Scheckel B, Agarwal A. Anatomy, Back, Trapezius. StatPearls. 2023. https://www.ncbi.nlm.nih.gov/books/NBK518994/
- Mahmoud NF, Hassan KA, Abdelmajeed SF, et al. The Relationship Between Forward Head Posture and Neck Pain: a Systematic Review and Meta-Analysis. Curr Rev Musculoskelet Med. 2019;12(4):562-577. https://pmc.ncbi.nlm.nih.gov/articles/PMC6942109/
- Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014;25:277-9. https://pubmed.ncbi.nlm.nih.gov/25393825/
- Fernández-de-Las-Peñas C, et al. Referred pain from trapezius muscle trigger points shares similar characteristics with chronic tension type headache. Eur J Pain. 2007;11(4):475-82. https://pubmed.ncbi.nlm.nih.gov/16919982/
- Lundberg U, et al. Psychophysiological stress and EMG activity of the trapezius muscle. Int J Behav Med. 1994;1(4):354-70. https://pubmed.ncbi.nlm.nih.gov/16250795/
- Wang Y, et al. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis. Phys Ther Sport. 2021;48:177-187. https://pubmed.ncbi.nlm.nih.gov/33493991/
- Defined Health. Effectiveness of physical and rehabilitation techniques in reducing pain in chronic trapezius myalgia: A systematic review and meta-analysis. Int J Osteopath Med. 2015. https://www.sciencedirect.com/science/article/abs/pii/S1746068915000176
- Tunwattanapong P, et al. The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: a randomized controlled trial. Clin Rehabil. 2016;30(1):64-72. https://pubmed.ncbi.nlm.nih.gov/25780258/
- Brandt M, et al. Association between Neck/Shoulder Pain and Trapezius Muscle Tenderness in Office Workers. Pain Res Treat. 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC3985383/
- Wagner H, et al. Summarizing the effects of different exercise types in chronic neck pain – a systematic review and meta-analysis. BMC Musculoskelet Disord. 2023;24(1):806. https://pmc.ncbi.nlm.nih.gov/articles/PMC10568903/
- Andersen LL, et al. High-Intensity Strength Training Improves Function of Chronically Painful Muscles: Case-Control and RCT Studies. Biomed Res Int. 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC3953472/
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