Neck & Trapezius Pain

One of the biggest culprits for neck pain and headaches is the trapezius muscle. Pain in this muscle can cause discomfort, stiffness, or tension in the neck, shoulder, and upper back. It is a large, triangular muscle that extends from the base of the skull, across the shoulders, and down along the middle of the back. It plays a crucial role in supporting neck movement, shoulder strength & stability, as well as upper back & scapula movement, including maintaining proper posture.

Common contributors to neck and trapezius pain include poor posture, muscle strain, prolonged stress, joint restriction in the cervical spine, and weakness of the muscle itself. If left untreated, this pain can lead to chronic pain, headaches, and altered biomechanics of the neck, shoulders and back.

What Causes Neck & Trapezius Pain?

Because the trapezius (or ‘trap’ muscle) is a large muscle with several movements you use every day, it is prone to overuse and tightness. It helps with shoulder shrugging, pulling the shoulders back, and rotating the scapula, and it has a crucial role in maintaining posture. The upper fibres extend to the head and assist in head and neck movement. As a result, anything that uses these movements repeatedly or requires sustained posture in a position of tension can cause pain. This includes carrying heavy bags, prolonged computer use with poor ergonomic setups, and heavy weightlifting focused on the shoulders or upper back.

This tension tends to create trigger points (or ‘knots’) in the muscle, which can feel like a firm, painful area along the muscle. These trigger points, if left untreated, can cause additional pain and affect the range of motion and mobility.

Common causes include:

Poor Posture: Forward head posture and rounded shoulders increase tension in the neck and upper back.
Repetitive Strain: Prolonged computer use, carrying heavy bags, or any repeated movement (eg. in a physical job) involving a pulling, pushing, or overhead lifting movement can cause trap pain.
Stress & Tension: Emotional stress and tension can lead to sustained muscle contraction in the neck and shoulders.
Nerve Compression: Irritation or compression of nerves in the cervical spine may cause radiating pain in the area of the trapezius muscle.
Muscle Overuse & Fatigue: Repeated overhead lifting (either during sport or in the workplace) can cause neck and trap pain.
Sleeping Position & Pillow Support: Insufficient neck support during sleep may cause morning stiffness or discomfort in the neck & shoulders.
Injuries & Whiplash: Falls, contact sports, or motor vehicle accidents can lead to neck and trap injury and pain.

Trigger Points & Myofascial Pain: Areas of hyper-irritable trigger points (‘knots’) in the trap muscle can refer pain to the head, neck, and upper back.

Symptoms & Treatments of Trapezius Pain

Symptoms & Treatment for Trapezius Pain

Symptoms may include:

Localised pain, aching, or tightness in the neck & shoulders
Stiffness and limited range of motion of the neck & shoulders
Tension-type or cervicogenic headache originating from the trapezius, upper neck or base of the skull
Pain that worsens with stress, prolonged sitting, or poor ergonomics
Referred pain – pain at the base of the skull, the temple, or behind the ear, when pressure is applied to a trigger point

Evidence-based chiropractic care provides a non-invasive, movement-focused approach to managing neck and trap pain. At Carbon Chiro, your Perth Chiropractor may use:

Manual therapy and joint mobilisation to improve movement in the cervical and thoracic spine and shoulders
Soft tissue release and myofascial techniques to relieve muscle tension and treat trigger points
Rehabilitation exercises to strengthen the shoulder and neck muscles and avoid overload
Heat therapy, mobility drills, and stress management techniques to support recovery

Early assessment and care can improve function, reduce pain, and help prevent recurrence—especially for those involved in sport or sedentary work environments.

FAQs

What is the leading cause of trapezius pain?

Poor posture, chronic stress, and overuse are the most common causes of trapezius muscle pain.

Why does my trapezius hurt after working at a desk?

Sitting for long periods with poor posture can cause tension & strain in the trapezius and surrounding muscles.

What are the best stretches for trapezius pain?

Gentle neck tilts, shoulder rolls, and upper trapezius stretches can reduce tension and alleviate symptoms.

How do I prevent trapezius pain while working?

Utilise an ergonomic desk setup, take frequent breaks, and maintain an active posture. Learn how to relieve tightness at home.

Can sleeping position affect trapezius pain?

Yes. Poor pillow support or awkward sleeping positions can lead to muscle strain and stiffness.

Is trapezius pain linked to headaches?

Yes. Tightness in the upper trapezius can contribute to tension-type and cervicogenic headaches.

Should I use heat or ice for trapezius pain?

Ice is beneficial for acute inflammation, while heat helps relieve chronic muscle tension.

Can weak back muscles contribute to trapezius pain?

Yes. Poor scapular stability and weak postural muscles can shift the majority of work to the trapezius, contributing to overload.

What lifestyle changes help prevent trapezius pain?

Strengthening exercises, maintaining proper posture, and practising stress management can help prevent tension buildup.

Worried About Pain?

It’s time to stop. Book an appointment today with Dr. Kirill and get your mobility back.

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