Trapezius muscles are large triangular muscles located at the back of the neck and shoulder region. These muscles are responsible for lifting the shoulders, rotating the shoulder blades and moving the head. The trapezius muscles are prone to strain due to overuse, poor posture and sudden jerks. Trapezius muscle strain can cause severe pain, stiffness and limited movement. If you are suffering from trapezius strain it is vital to know what to avoid and what to do to promote healing and prevent further damage. In this blog post, we will share the top tips on what to avoid with trapezius strain as advised by a physiotherapist and chiropractor.
Avoid Prolonged Sitting: If you sit in a chair for extended periods your trapezius muscles can become stiff and tight. This can lead to a strain in the muscle fibers causing pain and discomfort. If you have a desk job make sure to take frequent breaks to stretch your neck and shoulders. You can also try using an ergonomic chair that supports good posture.
Avoid Heavy Lifting: Heavy lifting can cause a sudden strain on the trapezius muscles leading to injury. If you have to lift heavy objects make sure to use proper lifting techniques, such as bending your knees and not your back, and keeping the object close to your body.
Avoid Poor Posture: Poor posture, such as slouching and hunching over a computer, can put excessive strain on the trapezius muscles. Over time, this can lead to a strain and pain in the muscles. To avoid poor posture, make sure to sit up straight with your shoulders relaxed and your head in a neutral position.
Avoid Overuse: Overusing the trapezius muscles, such as carrying a heavy backpack or purse, can cause strain and pain in the muscles. If you carry a backpack or purse, make sure to distribute the weight evenly on both shoulders and use a bag with padded straps.
Avoid Repetitive Movements: Repetitive movements, such as typing on a computer or playing an instrument, can cause strain and pain in the trapezius muscles. To avoid this, make sure to take frequent breaks to stretch your neck and shoulders.
In conclusion, trapezius muscle strain is a common condition that can cause severe pain and discomfort. To promote healing and prevent further damage, it is essential to know what to avoid and what to do. Avoid prolonged sitting, heavy lifting, poor posture, overuse, and repetitive movements. Instead, focus on gentle stretches, massage therapy, heat therapy, and proper rest to promote healing. If your trapezius strain persists, consult a physiotherapist or chiropractor for proper diagnosis and treatment. With these tips, you can prevent and manage trapezius strain and lead a pain-free life.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Nitin Nair, BPT, R/TRO DIP, PT, or another Kitchener physiotherapist at CARESPACE. We are happy to listen and are here to help!
