Have you ever experienced stiffness or “knots” in the upper back? It’s likely that you have strained the upper trapezius muscle, a common repetitive stress injury (RSI). RSI is a condition usually caused by excessive stress or overuse of joints or musculoskeletal tissues. These injuries are often linked to repetitive movements, such as working on a computer, talking on the phone, or playing sports.
So, what should you do if you’ve strained the upper trapezius muscle? Catherine Logan, a physiotherapist, certified personal trainer, and Pilates instructor from the Boston Association of Sports and Personal Training, explains the causes of strain and offers advice on how to alleviate the pain.
Causes of the Injury
The trapezius is a large paired triangular muscle in the upper back, responsible for movements of the head and shoulder girdle. Pain in the upper trapezius can be caused by regular overuse of the muscle group, even with low-intensity activity. Since repetitive movements don’t allow the tissues to rest between repetitions, they can lead to excessive tension and irritation. Simple daily activities, like holding a phone between your ear and shoulder, can cause pain in the upper trapezius muscle.
When the Trapezius Muscle Isn’t Working Properly
Why doesn’t the upper trapezius always function correctly? If you don’t keep the muscles in the proper position, they can elongate or shorten, leading to problems. The upper trapezius may shorten and deviate from its optimal length, for example, when the shoulder is raised, and the neck is rotated, such as when you press your shoulder to your ear while holding a phone. Throughout the day, this can happen with the upper trapezius, while the rhomboid muscles (which connect the shoulder blades to the spine) are overly stretched as the shoulders round forward. From time to time during the workday, it’s essential to return to a proper posture to increase blood flow and oxygen delivery to the muscles. Working on posture can help maintain the muscles’ optimal length. You will find helpful exercises in the “Office Exercises” section below.
Strengthening Exercises
Specific exercises can help prevent pain in the upper trapezius. Restoring the condition of the upper trapezius and the related muscles can be done in the gym with a certified and qualified personal trainer. To build endurance for this postural muscle, a cardio ergometer for the upper body might be beneficial. A rowing machine, when used correctly, can also enhance the aerobic capabilities of these muscle groups.
Office Exercises
If you experience pain in the upper trapezius while sitting at your desk, sit up straight and perform the following exercises for 15–20 repetitions every hour:
- Scapular Retraction: Straighten your shoulders and squeeze your shoulder blades together.
- Shoulder Shrugs: Lift your shoulders towards your ears and then lower them back down.
- Neck Side Bends: Tilt your head toward your shoulder and hold for a moment. Repeat on the other side.
- Head Rotations: Turn your head to one side and hold for a moment. Repeat on the other side.
If you feel stiffness or pain in the upper trapezius when doing these exercises, perform 1–3 static stretches, holding each stretch for 30 seconds.
Neck Stretching
To stretch your neck muscles:
- While sitting or standing, place your right hand on the top of your head, and let your left arm hang relaxed by your side.
- Gently and carefully pull your head toward your right shoulder using your hand.
- Rotate your face down toward your right thigh (you should feel the stretch on the left side of your neck/shoulder girdle).
- Repeat on the other side.
If you tend to round your shoulders, you can improve the situation by retracting your shoulder blades and stretching your chest muscles.