What Is the Trapezius Muscle?
Trapezius muscles are large, paired, triangular muscles in the back of your neck and upper back. They extend down your back, but they’re mostly involved in the movements of the shoulder girdle, which is the complex of bones that connect the arms to the rest of the body. Because of this, they're considered muscles of the upper arms rather than the back.
The trapezius muscle controls many movements of the shoulder and arm. You use it a lot when you throw, and it's also involved in moving your head and neck. The trapezius muscle is divided into three sections, which have different roles:
Upper trapezius: Sometimes called the superior trapezius, this part of the muscle begins at the bottom of your neck and extends across the top of your shoulders. Your upper trapezius helps you lift your arms, but it’s also involved when you turn or tilt your head. And every time you shrug, your upper trapezius is in action.
Middle trapezius: The section below your upper trapezius spreads across your shoulders. Its job is to keep your shoulders steady when your arms are moving. And when you throw back your arms and ask for a hug, the middle trapezius muscles are hard at work.
Lower trapezius: Also known as the inferior portion of the trapezius, this section extends from the shoulder blades down the back, where it tapers to form a shape like a trapezoid. (Where did you think that name came from?) This sturdy section of the trapezius keeps your spine stable when you twist or bend over. It also allows you to lower your shoulders.
If you have a strained or “pulled” trapezius muscle, you may feel mild or severe pain in your upper back area, shoulders, or neck.
What Is a Trapezius Muscle Strain?
Muscle strain, also called a pulled muscle, is a term used to describe a partial or complete tear of a muscle. Muscle strains happen when there is so much force on your muscle that the tissues tear. This can happen within the muscle itself, where the muscle and tendon meet, or in the tendon where the muscle attaches to the bone.
A strain in this muscle is different from an upper back sprain. A sprain happens when a ligament, or band of tissue that connects bones together at joints, is stretched or torn.
If you strain your trapezius muscle, the pain may be mild or severe, depending on how badly you’re injured.
There are three grades of muscle strains:
Grade I strain. This is the mildest kind, with only a few fibers torn or stretched. Your muscle may be tender, but you have normal strength in it.
Grade II strain. In this type of moderate strain, more fibers are injured, and the pain and tenderness are more severe. A grade II strain usually brings on swelling, loss of strength, and sometimes bruising.
Grade III strain. This type of strain tears the muscle all the way through. You may feel a popping sensation as the muscle rips in two or tears away from its tendon. There is usually a good bit of pain, swelling, and discoloration. This is a serious injury that causes a complete loss of muscle function. You may notice an obvious dent or gap under the skin where the muscle split.
What Causes a Trapezius Muscle Strain?
An acute or a chronic injury can cause a trapezius muscle strain
An acute injury happens suddenly. This is due to trauma from something like a hard fall or a collision. It can also happen with weightlifting or contact sports. You’ll feel pain and tenderness right away. You may also have a bruise or other symptoms.
Trapezius strains can also be caused by chronic or overuse injuries. This happens when you do repetitive, low-impact activities over a long time. Something like carrying a heavy bag for hours can cause a strain.
What Are the Symptoms of a Trapezius Muscle Strain?
Some of the symptoms include:
- Muscle pain, especially after doing something that stretches or really contracts the muscle
- Pain that worsens when the muscle moves but improves with rest
- Swelling or discoloration
- Cramping or spasms
- Loss of muscle strength and function
- A popping sensation when you got injured
- A gap or dent in the normal outline of the muscle
What does trapezius muscle pain feel like?
If you injure your trapezius muscle, you may feel pain and stiffness in your neck and shoulders, especially between your shoulder blades. You may feel like you can’t move your arms with freedom, especially over your head. Parts of your upper back and neck may be tender to the touch.
How Is a Trapezius Muscle Strain Diagnosed?
Your doctor will probably be able to tell if you have a pulled trapezius muscle based on your symptoms, your medical history, and a physical exam. If you have a grade III strain, your doctor may be able to feel where the muscle has ripped completely apart. You may need an X-ray to rule out a fracture, dislocation, or other type of injury.
Pure muscle injuries can't be seen on an X-ray, though. In these cases, an MRI (magnetic resonance imaging) scan may help, showing where the injury happened and if there was a complete rupture. An MRI may also show a collection of blood, called a hematoma, that can happen after an injury.
How Is a Trapezius Muscle Strain Treated?
The treatment your doctor recommends will depend on the grade of the injury. For severe muscle strains, your doctor may refer you to an orthopedist. Here are some common treatments for muscle strains.
RICE. Most minor strains respond well to the home treatment known as RICE, which stands for “rest, ice, compression, and elevation.”
- Rest for a few days. In particular, avoid bending, lifting your arms, and shrugging.
- Ice the muscle with a cold pack soon after you injure it.
- Compress the area with a wrap or bandage, if possible.
- Elevate the injured muscle, which in this case means sitting up.
Medications for trapezius muscle strains. Your doctor may also prescribe nonsteroidal anti-inflammatory drugs (or NSAIDs), muscle relaxants, or pain relievers.
Kinesiology tape. This thin, elastic tape isn’t specifically designed to treat muscle strains, but many athletes believe that it relieves pain, reduces swelling, and encourages blood flow after an injury. Your doctor may recommend trying it for a trapezius strain.
Massage. Getting some hands-on therapy can help loosen up a tight muscle, and there is also some evidence that massage may reduce inflammation. But while you may have heard or read that massage improves blood flow to an injured muscle, studies suggest that’s not the case.
Surgery. Some torn muscles will not heal on their own, so they need to be stitched back together by a surgeon. You are most likely to need surgery if you have a grade III strain, in which the muscle and tendon separate.
Rehabilitation. After surgery to repair a torn tendon, healing can take several months. As part of your rehabilitation, your doctor will likely recommend that you work with a physical therapist.
Trapezius Muscle Stretches
Regular stretching can keep your trapezius muscles flexible and less likely to be injured. If you have strained your trapezius muscle, you need to rest it for a few weeks and allow the injury to heal before trying these stretches. As always, it’s wise to ask your doctor what makes the most sense for you.
Upper trap stretch. Sit up straight on a sturdy chair and tuck your right hand under your bottom. Using your left hand, bend your neck so that your left ear points toward your shoulder. Hold for 30 seconds, then relax. Do two more repetitions, then switch sides and repeat.
Shoulder blade squeeze. Let your shoulders relax, then pinch them together, as though you were trying to make your shoulder blades touch. Be sure not to lift your shoulders. Hold for 10 seconds, then relax. Do three sets of 10 repetitions.
Cat-cow stretch. Get down on all fours, with your hands and knees evenly spaced. Contract your abs and arch your spine upward toward the celling, like a scared cat. Hold this position for 10 to 15 seconds. Relax, then let your belly sag toward the floor, like a cow. Hold for 10 to 15 seconds. Repeat several times.
Doorway stretch. Standing in front of an open door, raise both arms at 90-degree angles and place your palms and forearms on the door frame. Gently move one foot forward as though passing through the door. Stop as you feel your chest and shoulders stretch. Hold this position for 15 seconds. Repeat three times. Be sure you stand tall and don’t lean forward.
Scapula setting. From a seated position, tuck your chin and raise both of your hands, palms facing forward, so that your arms form a W. Keep your forearms close to your body and puff out your chest slightly. Now elevate your chest so that your shoulder blades move downward. Your hands should move slightly past your shoulder line and elbows should touch your rib cage. Hold for 20 seconds, relax, and repeat. Do three sets of 10 repetitions.
Trapezius Muscle Strain Recovery Time
How long it takes you to recover from a trapezius muscle strain will depend on how severe it is. In general, a mild muscle strain usually feels better within a few weeks. If you have a more serious muscle strain, the recovery time could be a few months. A grade III strain that involves a torn muscle may not heal until it’s surgically repaired.
How Can You Prevent Trapezius Muscle Strains?
Some habits that are good for your overall health can also help prevent trapezius muscle strains.
Get plenty of exercise – including stretching. You know that physical activity is essential for good health, but many people don’t bother to stretch as part of their plan. Pilates and yoga are good choices for exercise that keeps muscles strong and flexible. Be sure to stretch and warm up before a workout.
Think – and stretch – before you lift. You should also stretch before you attempt to lift a heavy object, which is a common cause of back injuries. When you lift, keep your feet wide apart and bend at the hips and knees, with shoulders back and spine straight. Lift by straightening your hips and knees.
Avoid repetitive motions that stress your trapezius muscle. Any muscle or tendon is vulnerable to repetitive strain injury, which is damage caused by doing the same motion over and over. If you think your job or a favorite pastime is straining your trapezius muscle, you may need to alter your routine.
Keep an eye on your weight. If you’re overweight or obese, you’re putting a lot of extra stress on your muscles, increasing your risk of having a strain. Your doctor or a registered dietitian can help you find a calorie-cutting diet that works for you.
Practice good posture. Your traps help you maintain good posture, but slouching when you sit or stand is actually bad for these muscles, causing them to tighten up. Too much tension in the trapezius can cause chronic shoulder and neck pain, and even give you headaches. So stand tall with your spine straight and shoulders back. When seated, use a small pillow to support your lower back, relax your shoulders, keep your thighs parallel to the floor, and don’t cross your legs.
When to Contact Your Doctor About Trapezius Muscle Strains
In many cases, you can treat a trapezius muscle strain at home. But the following are signs that something more serious might be going on, so see a doctor soon if:
- Your muscles are very weak.
- You can’t move your shoulders.
- You can’t lift your arms.
- You’re having a hard time moving your head.
Takeaways
The trapezius muscles play a key role in how you move your head, neck, shoulders, and arms. A trapezius muscle strain can be painful and limit your movement, but you can lower your risk by staying active, stretching regularly, and having good posture. You can often treat a trapezius muscle strain at home, but see a doctor if the pain is severe or persists.
Trapezius Muscle Strain FAQs
Is the trapezius a neck or back muscle?
It’s both, really. The trapezius muscle begins at the lower part of the neck, spreads across the shoulders, then travels down to about your mid back, where it tapers to form a trapezoid shape.
What is the origin of the trapezius muscle?
The trapezius muscle begins at the base of the neck and extends downward across the shoulders and down the back.
Why is my trapezius muscle hurting?
If you were in an accident or fell recently, you could have injured your trapezius muscle. Otherwise, a common reason many people injure this important muscle is simply by using it too hard for too long. At-home treatments such as a cold pack or over-the-counter pain relievers may help. If your pain persists or is severe, see your doctor as soon as you can.