Do you often have neck and shoulder pain? It could be a problem with your Trapezius Muscle (Trapezius Muscle Strain)

Many people have a problem with their neck, shoulders, and upper back that they often experience. Some people think it's just a sprain or fatigue from staring at the computer for too long. But the main cause of this pain may be a strain on a special muscle in our body, the Trapezius muscle. Today, we'll talk about this in detail, very simply.

What is this Trapezius muscle?

Simply put, it's a large, triangular muscle that starts at the back of your neck, runs across your shoulders, and extends down to your mid-back. Although it's located on your back, we tend to think of it more as an upper arm muscle than a back muscle because it primarily controls the movements of your shoulder girdle.

The Trapezius muscle is divided into three parts, each of which has different functions.

• Upper Trapezius: This is located at the bottom of your neck and across the top of your shoulders. This part helps when you raise your arms, turn your head, and bend your neck. Think about it, when we shrug our shoulders to say, "I don't know," this is the upper part that works.
• Middle Trapezius: This is located below the upper trapezius, across the shoulders. Its main function is to keep your shoulders stable as your arms move. This is what works when you pull your arms back to hug someone.
• Lower Trapezius: This part runs from the shoulder blades down the back. It helps keep your spine stable when you twist and bend forward. It is also essential for lowering your shoulders.

So if this muscle is somehow damaged or strained, you may feel severe pain in your upper back, shoulders, or neck.

What is a Trapezius Muscle Strain?

A muscle strain, or in colloquial terms, a "muscle pull," is a partial or complete tearing of the fibers of a muscle. This type of tear can occur when a muscle is subjected to an excessive force that it cannot withstand.

This is different from a sprain . A sprain is a tear or pull of a ligament that connects bones to each other. A strain is an injury to the muscle itself.

This can be divided into three grades depending on the extent of the damage.

What are the reasons for this situation?

There are two main reasons for this.

Acute Injury

This happens all at once. Imagine suddenly lifting a heavy gas cylinder, or bowling a ball incorrectly while playing cricket. Even an accident like a hard fall or a collision can cause this kind of damage. You start to feel pain right away.

Chronic/Overuse Injury

This happens when you repeat the same movement over a long period of time. For example, things like staring at a computer in the wrong position all day, carrying a heavy bag on the same shoulder all day, or doing the same movement in a sport like swimming can damage this muscle over time.

What are the symptoms of this?

When a trapezius muscle is pulled, you may experience symptoms like:

• Muscle pain, especially after doing something that stretches or contracts the muscle.
• Pain that increases when the muscle moves and decreases when it rests.
• Swelling or skin discoloration (like a bruise).
• Muscle spasms.
• Decreased muscle strength and function.
• Hearing a "pop" sound at the time of the injury.
• A lump or bump under the skin where the muscle is located appears.

How do you find this, Doctor?

Your doctor can usually diagnose this condition based on your symptoms, questions you ask, and a physical exam. If it's a serious grade III tear, you may be able to feel the muscle just by feeling it. You may also need to take an X-ray to check for other damage, such as a broken bone.

However, an X-ray cannot show muscle damage. In such cases, an MRI (Magnetic Resonance Imaging) scan can be helpful. It can clearly show where the muscle is torn, whether the tear is complete or partial, and whether there is a collection of blood (hematoma) due to the injury.

How is it treated?

Treatment will depend on the severity of your injury. In severe cases, your doctor may refer you to an orthopedist.

• RICE Method: This home treatment method is very effective for minor injuries.
• R - Rest: Get a good rest for a few days. Avoid activities that involve bending, lifting, or shrugging your shoulders.
• I - Ice: Apply an ice pack to the injured area immediately after the injury. Leave it on for 15-20 minutes, then wait an hour or two and reapply.
• C - Compression: If possible, wrap the area with a bandage or wrap to provide some compression.
• E - Elevation: Elevate the injured muscle. In this case, that means sitting down.

• Medication: Your doctor may prescribe painkillers, especially nonsteroidal anti-inflammatory drugs (NSAIDs) , muscle relaxants, or other pain relievers.

• Kinesiology Tape: This is a thin, stretchy tape. While it is not a direct treatment for muscle strains, many athletes believe it can help reduce pain, reduce swelling, and encourage blood flow.

• Massage: Massage can help relax tight muscles and there is some evidence that it can also help reduce swelling.

• Surgery: Some severely torn muscles do not heal on their own . They need to be stitched back together surgically. Grade III injuries are especially likely to require surgery.

• Rehabilitation: It can take several months to recover from surgery. During this time, your doctor may recommend working with a physical therapist .

What stretches can be done for the trapezius muscle?

• Upper Trap Stretch: Sit upright in a chair, place your right hand under your buttock. With your left hand, tilt your head to the left, with your left ear pointing toward your shoulder. Hold for 30 seconds, then relax. Repeat two more times, then switch sides.
• Shoulder Blade Squeeze: Relax your shoulders and squeeze your shoulder blades together. Do this without raising your shoulders. Hold for 10 seconds, then relax. Do three sets of 10 reps.
• Cat-Cow Stretch: Get on all fours with your hands and knees on the floor. Tighten your abdominal muscles and arch your back like a frightened cat. Hold for 10-15 seconds. Then relax and lower your belly to the floor like a cow. Hold for 10-15 seconds. Repeat several times.

How long does it take to heal?

This depends entirely on the severity of your injury. Typically, a minor (Grade I) muscle strain will heal in a few weeks. A more serious (Grade II) condition may take several months to heal. A complete tear (Grade III) may not heal without surgery.

How can this situation be prevented from occurring?

• Exercise regularly: Warm up well before exercising, and don't forget to stretch after. Exercises like `(Pilates)` and `(Yoga)` are great for keeping muscles strong and flexible.
• Think before lifting: Before lifting anything heavy, lift with your legs apart, knees and hips bent, and your back straight.
• Don't stay in the same position: Especially for those who work at a computer, get up at least once an hour, walk around a bit, and stretch your neck and shoulders.
• Maintain good posture: Keep your back straight and your shoulders back when standing or sitting. Keep a small pillow under your back when sitting. This will reduce unnecessary pressure on the trapezius muscle.

When should you definitely see a doctor?

Most of the time, this condition can be treated at home. However, if you have these symptoms, it could be a sign of a serious condition. So see a doctor immediately.

• If your muscles are very weak.
• If you can't move your shoulders.
• If you can't raise your hand.
• If you have difficulty turning your head.
• If the pain is unbearable or does not subside within a few days.

trapezius muscle strain sinhala, neck pain, shoulder pain, back pain, muscle strain, pulled muscle, RICE method sinhala, exercise, physical therapy