Introduction:
The trapezius muscle is a muscle that begins from the base of the neck over the shoulders. Finally, its extension joins with the middle aspect of the back. The trapezius muscle is responsible for the movements of the head, neck, shoulder, arms, and torso in conjugation with other muscles. In addition, it provides stabilization and support for the spine. So, it engages in the maintenance of posture. Therefore, muscle spasms of the trapezius result in pain, stiffness, and reduced mobility.
What Causes Trapezius Muscle Spasms?
There is no solitary cause for the development of trapezius muscle spasms. Nevertheless, certain factors can be attributable to irritating the muscle; they are:
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Injury.
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Poor posture.
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Incorrect lifting ways.
What Are the Signs and Symptoms of Trapezius Muscle Spasms?
The person with trapezius muscle spasms will encounter the following symptoms; they are:
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Neck pain.
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Shoulder pain.
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Numbness feelings in the arm.
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Limited mobility.
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Muscle weakness.
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Decreased range of motion.
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Stiffness.
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Lack of shoulder flexibility.
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Pain within the shoulder blades.
What Are the Ways to Get Rid of Trapezius Muscle Spasms?
Trapezius muscle spasm is a significant concern regarding daily function interferences. Here are some ways to help one eliminate trapezius muscle pain and spasms.
Rest:
Rest is considered a primary intervention for any distressing condition. So, one must rest the shoulders to relax and release the stiffened trapezius muscles.
Medication:
Pain-relieving medications such as Acetaminophen, Naproxen, or Ibuprofen are generally prescribed.
Heat Therapy:
Heat therapy has numerous benefits, such as blood circulation improvement, relaxing muscle tension, and retaining muscle flexibility. Furthermore, heat can prevent sickness and pain. In addition, heat pack intervention sends warmth for the healing of an injury.
Cold Therapy:
Cold therapy is known for reducing inflammation and swelling by any means. In addition, it improves blood circulation, just like heat therapy. Applying a cold pack to the affected site freezes the nerves for a few seconds, preventing the tingling sensation. As a result, one could find pain relief. Therefore, one can aid in cold therapy when trapezius muscle pain is suspected.
Massage:
The massage technique eases the areas causing pain. In addition, it works against irritated muscle areas. So, gradual and soothing massages calm the areas of irritation, promoting healing and recovery. So, healthcare professionals address the trigger points to relieve the trapezius muscle spasm. One could find mild degrees of tenderness at first with massages. However, pain and swelling relief can be apprehended sooner.
Stretches and Exercises:
Stretches and exercises pave the way for the release of spasms and the prevention of future injuries.
The typical exercises include the following:
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Cobra Pose: To do cobra pose, lie frontwards on the stomach first. Then, stretch the legs backward so that the upper aspect of the feet faces the floor. Now, stretch the arms on the floor with the elbows in constriction. After all, lift the upper body by pressing the lower one, thigh, and knee. Hold on to the lifted posture for a few seconds. Then, lower the body by gradual means.
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Cat Stretch: First, get into the all-fours position, where the hands lie right underneath the shoulder and the knees below the hips. Curl up the spine towards the roof and constrict the stomach muscle with a inhale. The neck should be relaxed, while the spine should follow the head. Hold the achieved position for a few seconds. Then exhale and gradually relax.
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Upper Trapezius Stretch: This particular stretch indulges in upper trapezius muscle movements. So, it improves flexibility while preventing muscle stiffness and weakness. For this stretch, one must sit in a chair with an erect position by holding on to the chair with left hand. Then, draw the right hand over the head and touch the left ear. Next, one can pull the head slightly rightwards and grasp the ear. Now, gradually move the head backward and can replay the stretch for either hand.
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Shoulder Shrugs: Shoulder shrugs are about moving the shoulder blades upward and downward. One can do it daily for a few minutes thrice a day. These shrugs will aid in releasing muscle tension and improving muscle strength. In addition, it directly addresses the trapezius muscle.
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Shoulder Rolls: This is a typical shoulder activity. First, stand straight with feet shoulder-width apart. Then rotate the shoulder gradually forward, followed by backward directions. Aim for a big circle for rotation.
Posture:
Incorrect posture is a significant determinant in developing trapezius muscle spasms and other conditions. The spine is behind every movement and posture. So, the muscles and joints associated with the spine can become tense and deteriorate with a droopy spine. The wrong posture can only worsen the condition. So, address one’s stance and make them proper, though it is hard to get one. One can use the aids like lumbar support and braces to attain sound sitting and standing postures.
Dietetic Consideration:
Inflammation is the main culprit in developing such muscle spasms in the trapezius region. In addition, the inflammation results in the pressing of the associated nerve. Greater degrees of inflammation cause more pressure on the nerve, leading to pain and restricted motions. So, one must take an antiinflammatory diet by including higher quantities of cherries, kale, salmon, turmeric, almonds, blueberries, tomatoes, and oranges.
Kinesiology Tape:
Kinesiology tape is tailored in a way to hold the muscle in place firmly. It is a recommended option for relieving the symptoms of trapezius muscle spasms. In addition, the tape will help release the nerve pain and pressure by calming action.
Conclusion:
Trapezius muscle pain or muscle spasm is a more profound concern as the movements are restricted by means of pain and rigidity. However, physical activity and several rudimentary interventions are enough to alleviate pain, as the trapezius muscle spasm is not an immense condition. Nevertheless, one should seek out professional help in cases of severe degrees of pain and spasms since they help rule out the underlying pathology. But with appropriate care and stretches, one can ease the trapezius muscle concerns.
