Trapezius muscle strain causes pain and burning in the gap between the base of the skull and the area between the shoulder blades. If you feel that an invisible but heavy burden has fallen on your shoulders, if you feel discomfort and pain in the area of your shoulders, upper back, arms, if you suffer from frequent headaches – it is the trapezius muscle that can be the source of all these problems.
In this article, estet-portal.com will tell about the location and functions of this muscle, its trigger points and ways to relieve pain.
Trapezius – location, function, causes of pain
The trapezius muscle occupies a fairly large area in the upper back, its base is located at the occipital bone. The main functions of the trapezius muscle – movement of the shoulder blades and support of the arms.
The trapezoid consists of three parts:
- upper;
- medium;
- lower.
This muscle is responsible for:
- moving the shoulder blades towards the spine;
- rotation of the shoulder blades to support the upper arm;
- movement of the shoulder blades down and up;
- retracting the head and neck back;
- turns of the head and neck to the sides;
- slight increase in lung breathing capacity.
What can cause pain in the trapezius muscle?
Pain in the trapezium – the classic consequence of stress. Rather severe burning and deep pains in the shoulders and neck are most common, but the trapezius muscle can also cause frequent headaches, especially in the temples, at the base of the skull or behind the eyes. Working with a laptop or computer, during which the elbows are on weight, often causes a burning sensation between the shoulder blades. Also, the causes of pain may be:
- tension (don't forget to relax your shoulders);
- poor posture and the habit of sitting with your head bowed forward (for example, looking at the phone);
- habit of holding phone between ear and shoulder;
- carrying a heavy bag or backpack;
- bra straps too tight;
- breastfeeding;
- sleep on your back or stomach with your head turned to the side;
- prolonged stay in a position with the head turned to one side;
- habit to stoop while working;
- working at a keyboard that is too high;
- hands constantly on the weight, especially while working at the computer;
- playing the violin, piano.
How to relieve pain in the trapezius muscle with self-massage
As you can see, the pains described above can occur in every person. It is important to remember that massages and exercises will help loosen them, but the constant repetition of actions that lead to pain in the trapezius muscle will aggravate the situation over time. Therefore, watch your posture, strengthen all the muscles of the body, balance the load, try not to overstrain and do not forget about stretching.
Important! If you experience back, neck, head and/or shoulder pain, you should consult your doctor to rule out the presence of dangerous diseases and pathologies (for example, disc herniation or osteochondrosis).
Self-massage of the trapezius muscle
Sensitive (trigger) points or muscle knots that often appear on the trapezium:
Don't overdo it with pressure, your task is – relieve tension without causing severe pain. Massage the indicated points for 10-30 seconds, in some cases you can feel how the tense muscle relaxes.
Lie down on the bed, put your head and neck on the pillow so that your neck is flush with your spine, and start the massage.
Second way – massage of painful points with a tennis ball in the supine position:
Or standing:
Self-massage of the trapezius muscle, if performed correctly, can relieve pain in the shoulders, neck, between the shoulder blades. However, do not forget that the pain will still return (and possibly intensify) if you do not eliminate all factors that cause trapezium overstrain. Estet-portal.com recommends that in the event of pain, the first thing to do is contact a qualified specialist who can accurately determine its cause and select the appropriate treatment. And self-massage will be an excellent way to relieve pain at home.
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