How To Treat Inflamed or Tear Trapezius Muscle?
This article helps you learn how to treat inflamed or tear trapezius muscle. Tight and sore upper back is the symptom of inflamed or tear trapezius muscle. When the upper back muscles become tight due to tension, they can cause neck pain and stiffness and upper back pain.
Causes of trapezious tear or inflamed muscle:
Your trapezius muscles are some of the first to bother you when you are under stress. The trapezius muscle is commonly found to be stiff, tight and can be very painful. They ache and burn from the base of your skull to between your shoulder blades.
Trapezius muscle can be injured or affected by a sudden abrupt displacement of the head/neck, poor posture, poor workstation ergonomics and improper work habits. As the result of the injury the upper trapezius can become inflamed, irritable, sore, tight, and tender to the touch or go into spasms.
Overuse, weightlifting or carrying heavy objects on the shoulder can be a cause of strain or tearing of the trapezius. Symptoms include muscle stiffness, chronic pain and an inability to laterally rotate the neck and shoulders.
Because of its location and role in moving the neck and shoulders, the trapezius muscle is prone to inflammation caused by overuse and injury from repetitive stress. Pain and weakness may accompany trapezius muscle inflammation, and symptoms may become worse with continued use following injury. Generally, inflammation that affects only the trapezius muscle develops in response to overexertion, trauma or direct injury.
Treatment of inflamed or tear trapezius muscle:
A minor trapezius injury can be treated with rest in a neutral position and ice for the first 48 hours. After the first two days and once any swelling has subsided, ice and heat, massage, and over-the-counter pain medication can help relieve pain. A more severe injury may require diagnostic imaging, such as an x-ray or CT scan, to determine appropriate treatment.
There are three kinds of medications for the injuries, pain killers, muscle relaxers and anti-inflammatory. Besides medications there are alternative therapies, and exercises which can help you treat the symptoms.
Treating trapezius muscle with alternative therapies:
Exercise: The best approach to trapezius muscle pain is to exercise and focus on strengthening the muscles of the neck to improve your posture. Trapezius muscle pain can be reduced through rowing machines and upper body exercises, however, it is often beneficial to reduce the pain before beginning exercises to increase muscle strength in the area.
Massage: Pain in the shoulder and neck can be prevented or reduced with massage. It is possible to reduce trapezius muscle pain through self-massage. .
Pressure: You can also apply some pressure to the area along your shoulders and between the shoulder blades. If there is an area that is more tender, apply pressure for ten seconds and then release so that the muscle can relax. This can help to alleviate the tension built up in the trapezius muscle, thereby reducing pain.
Stretching: There are also neck stretches that can be implemented into a busy daily routine to reduce the pain and recurrence of trapezius muscle pains.
Specific exercises can also help prevent upper trapezius pain. Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.
1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, and then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder and pause briefly. Repeat on the opposite side.
If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.
5. Neck Side-Bending/Rotation Stretch.
- In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
- Gently pull the head toward the right shoulder with the right hand.
- Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.)
- Repeat on the opposite side.
- If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.
For help strengthening your upper trapezius and related muscles at the gym, seek the guidance of a qualified, certified personal trainer. To promote endurance in these postural muscles, you might benefit from using an upper-body ergo meter (UBE) for cardiovascular exercise. Rowing machines, if used with correct form, might also improve the aerobic capacity of these muscle groups.
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