Trapezius Pain After Sleeping? Here’s How To Treat It

Have you ever woken up with a stiff and sore trapezius muscle? Pain in the trapezius muscle is usually caused by tension, tightness, and stiffness in your neck, shoulders, and upper back.

There are also a lot of people who store tension and stress in their upper trapezius, which contributes to trapezius pain, muscle strain, and tightness. The good news is there are lots of ways to treat trapezius muscle pain.

This article provides advice on how to deal with trapezius pain after sleeping.

What is Trapezius Pain?

Trapezius pain refers to discomfort or soreness in the trapezius muscle, a large, triangular muscle that extends across the upper back, shoulders, and neck. This muscle is crucial for various movements, including stabilizing the shoulders, moving the neck, and supporting posture.

Pain in the trapezius can manifest as stiffness, aching, or sharp pain and may affect the neck, shoulders, and upper back. It can also lead to symptoms such as muscle spasms, tingling, numbness, and a decreased range of motion in the affected areas.

Causes of Trapezius Pain

Trapezius pain can arise from several factors, including:

• Repetitive activities that involve the shoulders, such as swimming or lifting heavy objects.
• Poor posture, such as hunching over a desk or computer for extended periods.
• Emotional stress.
• Acute injuries, such as whiplash or direct trauma to the head or neck.
• A pinched nerve in the spine.
• Carrying heavy bags, backpacks, or purses on one shoulder.
• Deficiencies in certain vitamins and inadequate sleep.

Symptoms of Trapezius Pain

Common symptoms associated with trapezius pain include:

• Soreness or aching in the upper back, neck, or shoulders
• Muscle spasms
• Tingling or numbness in the arms
• Decreased range of motion in the shoulders or neck
• Headaches, particularly at the back of the head
• Difficulty sleeping or performing daily tasks that require arm movement

Trapezius Muscle Pain Treatment

There are various ways to treat trapezius muscle pain:

1. Heat Pack

Applying a heat pack to the trapezius muscle can help relieve pain and muscle tension. The heat increases blood flow to the area, which helps relax the muscle and reduce spasms. It also blocks pain signals to the brain.

To use a heat pack:

1. Apply it to the trapezius area for 15-20 minutes at a time.
2. Make sure the heat pack is not too hot to avoid burns.
3. You can use a heating pad, hot water bottle, or microwavable heat pack.

Heat can be applied several times per day as needed for relief.

2. Ice Pack

Applying an ice pack to the trapezius muscle can help reduce inflammation and numb pain in the acute stage after an injury. The cold causes blood vessels to constrict and slows nerve impulses.

To use an ice pack:

1. Apply it to the trapezius area for 15-20 minutes at a time.
2. Wrap the ice pack in a thin towel to avoid ice burn on the skin.

Ice is most effective in the first 48 hours after an injury. Allow the area to rewarm for 45-60 minutes before reapplying ice.

3. Trapezius Stretches

Stretching the trapezius muscle can help relieve tightness and increase flexibility. Some effective stretches include:

• Neck Stretch: Slowly tilt your head to one side, trying to touch your ear to your shoulder. Use your hand to gently pull your head towards your shoulder for a deeper stretch. Hold for 20 seconds and repeat on the other side.
• Shoulder Shrug: Stand tall, lift your shoulders up towards your ears as high as possible. Hold for 5 seconds, then relax and let your shoulders drop down. Repeat 10 times.
• Child’s Pose: From a kneeling position, sit back on your heels and bend forward, walking your hands out in front of you. Hold this stretch for 30 seconds, feeling the stretch across your upper back.

It’s important to stretch gently and not force the muscle too far. Stretching can help relieve trapezius muscle pain and prevent future tightness when done regularly.

4. Massage

Massage therapy is an effective method for alleviating trapezius muscle pain. It works by applying pressure to targeted areas to relax tight muscles, increase blood flow, and reduce inflammation. Different techniques can be used, including:

• Swedish Massage: Utilizes long strokes (effleurage) and kneading (petrissage) to relax muscles and improve circulation.
• Trigger Point Therapy: Focuses on applying direct pressure to specific points of tension within the muscle.
• Acupressure: Involves applying pressure using finger pads to stimulate specific points on the body.

Massage not only reduces pain but also improves mobility and promotes relaxation by lowering stress levels. Regular massage can help manage chronic trapezius strain and prevent future issues.

5. Trigger Point Release

Trigger points are small, tight knots within the muscle that can cause pain and discomfort. Trigger point release therapy involves applying pressure to these points to release tension and alleviate pain. This can be done through:

• Manual Pressure: Using fingers or tools to apply sustained pressure to the trigger point until the muscle relaxes.
• Positional Release Therapy (PRT): Involves positioning the muscle in a way that reduces tension and holding it until the trigger point releases.

Trigger point release can be particularly effective for treating chronic pain and improving muscle function. It is often used in combination with other therapies to enhance overall treatment outcomes.

6. Massage Ball

Using a massage ball is a convenient and effective way to self-treat trapezius muscle pain. Massage balls can target deep tissue and trigger points, providing relief from muscle knots and tension. Here’s how to use a massage ball:

• Against a Wall: Place the ball between your back and a wall, and roll it over the trapezius muscle, applying as much pressure as is comfortable.
• On the Floor: For deeper pressure, lie on the floor with the ball under your trapezius muscle and roll your body over it.

Massage balls are portable and easy to use, making them a great tool for regular self-care. They help improve blood circulation, reduce muscle tightness, and enhance recovery from muscle strain.

7. Switch Bags

Carrying a bag improperly can lead to increased muscle activity and strain in the trapezius muscle. Research shows that using a two-strapped rucksack instead of a single-strapped bag can significantly reduce muscle activity in the trapezius, thereby decreasing the risk of pain and injury.

Here are some tips for switching bags:

• Use a Two-Strapped Backpack: Distribute the weight evenly across both shoulders to minimize strain on the trapezius muscle.
• Adjust the Straps: Make sure the backpack sits high on your back and the straps are snug but not too tight.
• Limit Weight: Keep the load as light as possible to reduce the overall strain on your muscles.

Switching to a more ergonomic bag can help prevent trapezius muscle pain, especially if you carry heavy loads regularly.

8. Adjust Your Workstation

Poor workstation ergonomics can contribute to trapezius muscle pain, particularly if you spend long hours sitting at a desk. Adjusting your workstation can help alleviate this pain by promoting better posture and reducing muscle strain. Here are some adjustments you can make:

• Monitor Height: Position your computer monitor so that the top of the screen is at or slightly below eye level. This prevents you from tilting your head downward, which can strain the trapezius muscle.
• Keyboard and Mouse Placement: Keep your keyboard and mouse at a height that allows your elbows to be bent at a 90-degree angle, with your wrists straight.
• Chair Adjustment: Use a chair that supports your lower back and allows your feet to rest flat on the floor. Adjust the chair height so that your thighs are parallel to the ground.

Making these ergonomic adjustments can help reduce trapezius muscle pain by promoting a more natural and comfortable posture.

9. Change Sleep Position

Your sleeping position can significantly impact trapezius muscle pain. Certain positions can exacerbate pain by putting additional stress on the neck and shoulders. Here are some recommended sleep positions to help alleviate trapezius muscle pain:

• Back Sleeping: Sleeping on your back with a rounded pillow to support the natural curve of your neck and a flatter pillow for your head can help maintain proper alignment and reduce strain on the trapezius muscle.
• Side Sleeping: Use a pillow that is higher under your neck than your head to keep your spine straight. Placing a pillow between your knees can also help maintain alignment.
• Avoid Stomach Sleeping: This position forces your head to one side for extended periods, which can strain the trapezius muscle and lead to pain.

Experimenting with different sleep positions and using supportive pillows can help reduce trapezius muscle pain and improve overall sleep quality.

Read more: Best Sleeping Positions for Neck Pain

10. Surgery

If the above treatments don’t work, you might consider surgery. Here’re some options:

• Neurolysis: Freeing the nerve from surrounding scar tissue to improve function and reduce pain.
• Nerve Anastomosis: Connecting severed nerve ends to restore nerve function.
• Cable Graft: Using a nerve graft to bridge gaps in the nerve.
• Eden–Lange Procedure: A muscle transfer technique that repositions muscles to compensate for the loss of trapezius function.

Surgical interventions generally result in improved function and pain reduction. Patients report high satisfaction rates, particularly with procedures like the Eden–Lange muscle transfer, which has a low complication rate and high success rate.

When to See a Doctor

When it comes to trapezius muscle pain, it’s generally recommended to see a doctor in the following situations:

• You experience severe, debilitating pain in your trapezius muscle that doesn’t improve with rest and self-care measures.
• Your trapezius muscle pain is the result of a traumatic injury, such as a fall or car accident
• You feel the pain from your trapezius muscle radiates down your arm or into your shoulder blade.
• You have significant difficulty moving your neck or shoulder.
• Your trapezius muscle pain is accompanied by other symptoms, such as fever, headache, or unexplained weight loss.

In most cases, mild to moderate trapezius muscle pain can be managed with self-care measures like rest, ice, heat, and over-the-counter pain medication.

However, if the pain persists or worsens, or if you experience any of the above symptoms, it’s best to seek medical attention for proper evaluation and treatment.

Sophia Anderson, PT, DPT

Sophia Anderson, PT, DPT is a physical therapist who offers online pain management consultations. She helps people with various types of pain, especially neck, back, and knee pain.

She graduated from the University of St. Augustine with a Doctor of Physical Therapy (DPT) degree. She has experience in orthopedic physical therapy, sports medicine, neurological rehabilitation, advanced assessment and treatment of running injuries, and advanced treatment of the pelvic complex, spine, and extremities.

If you’re experiencing any pain, let Sophia Anderson, PT, DPT help you out.