Neck and Shoulder Pain: Could Tight Traps Be the Problem?

If you regularly deal with neck pain, shoulder tension, headaches, or that annoying “knot” between your neck and shoulder, your trapezius muscles may be part of the problem.

The trapezius, often called the “trap muscle,” is a large muscle that extends from the base of your skull down through your upper back and across your shoulder blades. It plays an important role in supporting your neck, shoulders, and upper back.

What Causes Tight Trapezius Muscles?

Your traps can become tight for many different reasons. Some common causes include:

• Sitting at a computer for long periods

• Poor or prolonged posture

• Looking down at your phone frequently

• Repetitive overhead activities

• Strength training without adequate mobility

• Stress and muscle tension

• Sleeping in an awkward position

• Compensating for weakness or restricted movement elsewhere in the body

  
  

Sometimes the problem isn't simply that the muscle is "tight." The trapezius may be working overtime because another area isn't moving or functioning as well as it should.

How Can Stretching Your Traps Help?

Gentle stretching can help improve mobility and reduce the feeling of tension in the neck and shoulders.

1. Stand tall with your shoulders relaxed.

2. Hold something heavy in your right hand, such as a dumbbell or a backpack. Let the weight pull your shoulder down. 

3. Gently tilt your head toward your left shoulder.

4. Keep your opposite shoulder relaxed rather than allowing it to shrug upward.

5. Hold the stretch for approximately 1-2 seconds. 

6. Return to the starting position and repeat 10x. 

7. Repeat on the opposite side. 

   
   

Don't Just Stretch—Figure Out Why You're Tight

While stretching can feel great, it's important to understand why the muscle became tight in the first place.

This is where a thorough evaluation can be helpful.

At Tennessee Back Pain Center, we don't believe in simply treating the area that hurts. We look at how the joints, muscles, nerves, movement patterns, posture, and lifestyle factors may be contributing to your symptoms.

Depending on what we find, your treatment may include chiropractic adjustments, soft-tissue work, dry needling, cupping, therapeutic exercises, mobility work, and other individualized techniques.

When Should You Get Your Neck Pain Checked?

Occasional muscle tension is common, but persistent or worsening neck and shoulder pain shouldn't simply be ignored.

Consider getting evaluated if your symptoms:

• Continue for several weeks

• Keep coming back

• Limit your range of motion

• Interfere with work, exercise, or sleep

• Are accompanied by headaches

• Cause pain into your shoulder or arm

• Include numbness or tingling

  
  

If you're experiencing ongoing neck or shoulder pain, we'd love to help.

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