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Trapezius Pain: What It Is & Natural Remedies
CBD Topical
Massage Therapy
Pain Management


Trapezius Pain: What It Is & Natural Remedies

Trapezius discomfort can be a real nuisance. It's that nagging feeling that creeps up when you've been hunched over your laptop for too long or after a strenuous workout. It's common, and most people will experience it at some point. Luckily, it's not something you have to just put up with.

This article is here to help you understand what's going on when you're feeling this discomfort and to share some natural remedies that can help ease it. We're not just talking about temporary fixes but ways to support your body's own mechanisms for maintaining comfort and ease.

So, let's learn more about the trapezius muscle and why it sometimes causes discomfort.

What Is the Trapezius Muscle?

Let's take a closer look at the trapezius muscle, a key player in our daily lives. Located in the upper part of your back, the trapezius runs down your neck, extends across your spine, and reaches out to your shoulder blades. It's a substantial muscle, both in size and in the role it plays.

The trapezius muscle is actively engaged in many of our routine movements. Whether you're lifting your shoulders to put on a jacket, rotating your shoulders to reverse your car, tilting your head to listen to a conversation, or moving your arms to prepare a meal, the trapezius is involved. Given its wide range of responsibilities, it's no wonder that this muscle is almost always in use.

What Can Cause Trapezius Discomfort?

The trapezius muscle, like any hard-working team member, can sometimes feel the strain of its duties. This strain can manifest as discomfort in the muscle, which can be attributed to various factors.

Spending long periods in the same position is one common cause. Maybe you've been sitting with your shoulders hunched while working on your laptop, or you've been standing with your shoulders tense for hours. These postures can apply undue pressure on the trapezius, leading to discomfort.

Overuse is another significant cause of trapezius discomfort. Activities that involve repetitive shoulder movements or heavy lifting can put a lot of stress on this muscle. So, if you've been doing intense weightlifting, manual labor, or even carrying heavy shopping bags, you might feel some tension in your trapezius muscle.

Stress also plays a role in trapezius discomfort. When we're stressed, our bodies tend to tighten up, and we often hold this tension in our neck and shoulders. Over time, this can lead to discomfort in the trapezius muscle.

What Can Trapezius Discomfort Feel Like?

When trapezius discomfort strikes, it can manifest in several ways. You might feel a dull, constant ache in your upper back or neck region. Sometimes, this discomfort may intensify, presenting as a sharp, stabbing sensation. The discomfort can also spread, causing a feeling of tightness that extends from the back of your head, down your neck, and across your shoulders.

Trapezius discomfort can also lead to stiffness and a reduced range of motion in your neck or shoulders. You might find it hard to turn your head or lift your arms. In some cases, the discomfort can even lead to headaches, particularly tension headaches that feel like a tight band around your forehead or at the back of your head.

These symptoms can have a significant impact on your daily life and activities. Simple tasks like driving, working on a computer, or even just turning your head can become challenging. The discomfort can disrupt your sleep, making you feel tired and less focused during the day. It's clear that trapezius discomfort is more than just a physical sensation — it can affect your overall quality of life.

What Are Natural Remedies for Trapezius Discomfort?

While trapezius discomfort can be disruptive, the good news is that there are natural remedies that can help ease the feelings of tension and support relaxation. These methods work with your body's natural processes, supporting your wellness journey.

Let's explore a couple of these natural remedies.

Yoga and Stretching

Yoga and stretching are excellent ways to ease trapezius discomfort. They help to lengthen and relax the muscles, reducing tension and promoting flexibility. Yoga poses like the cat-cow, extended triangle, and child's pose can be particularly beneficial.

Physical Therapy Exercises

Physical therapy exercises are another effective way to manage trapezius discomfort. These exercises are designed to strengthen the muscles, improve posture, and increase range of motion. They include shoulder rolls, neck stretches, and resistance exercises.

It's always a good idea to consult with a physical therapist or a trained professional to ensure you're doing these exercises correctly. The goal is to support your body's natural mechanisms for maintaining comfort and ease, not to add more strain.

Heat and Cold Therapy

Heat and cold therapy are simple yet effective methods for managing discomfort. Applying a warm compress can help soothe tension by increasing blood flow and promoting muscle relaxation. It's like offering a gentle, warm hug to your trapezius muscle.

On the other hand, a cold compress can help manage the discomfort by reducing blood flow to the area, which can help ease any feeling of tightness.


A massage is another natural remedy that can help ease trapezius discomfort. Gentle, targeted massage can help to relax the muscles, promote blood flow, and release tension. It's a hands-on approach that can offer immediate relief.

If you can't get a professional massage, self-massage techniques can also be beneficial. Just remember to be gentle and listen to your body's feedback.

Mindfulness and Breathing Techniques

Another natural remedy that can help ease trapezius discomfort is the practice of mindfulness and breathing techniques. When done correctly, these practices can help reduce tension and promote relaxation.

Mindfulness involves paying attention to your body and acknowledging any discomfort without judgment. It allows you to tune in to your body and understand where you might be holding tension.

Deep, slow, and controlled breathing can also help relax the trapezius muscle. As you breathe out, you can focus on releasing the tension in the muscle. This practice can be done anywhere and at any time, making it a convenient tool for managing discomfort.

Take Breaks

Taking regular breaks from prolonged positions can also help ease trapezius discomfort. If your work or daily activities involve sitting or standing for extended periods, try to take a short break every hour. Use this time to move around, stretch, or do some light exercises that can help relax your trapezius muscle.

Practice Good Posture

Posture correction is another important aspect of managing trapezius discomfort. Maintaining good posture can help prevent unnecessary strain on the trapezius muscle. If you spend a lot of time at a desk, ensure your workstation is ergonomically set up. Your monitor should be at eye level, your back should be supported, and your feet should be flat on the floor. If needed, seek the advice of a professional to help correct your posture.

Adequate Hydration and Nutrition

Lastly, maintaining adequate hydration and nutrition can support overall muscle health, including the trapezius. Drinking enough water can help keep your muscles hydrated and function effectively.

A balanced diet rich in lean proteins, fruits, vegetables, and whole grains can provide the necessary nutrients for muscle health and recovery. Supplementing your diet with essential vitamins and minerals, as advised by a healthcare professional, can also be beneficial.

The goal is to support your body's natural mechanisms for maintaining comfort and ease. All these natural remedies, when combined with a balanced lifestyle, can help manage trapezius discomfort and promote overall wellness.

How Can CBD Help Ease Feelings of Muscle Tension?

CBD, or cannabidiol, is a natural compound that can partner with your body's endocannabinoid system (ECS). The ECS plays a role in maintaining balance in the body, including easing feelings of discomfort and tension. By interacting with this system, CBD can help support relaxation and soothe feelings of tension.

When it comes to CBD products, it's important to choose ones that are safe and high quality. That's where Muscle MX comes in. Our CBD products are made with clean, natural ingredients and are rigorously third-party tested. We take pride in the quality of our products, and we're committed to supporting your wellness journey.

Our range of products, including CBD balms, gummies, and oils, can help support muscle relaxation. They are designed to work with your body's natural processes, encouraging relaxation and helping you maintain a state of comfort and ease.

How To Use CBD for Trapezius Discomfort

When it comes to using CBD for trapezius discomfort, there are a few tips to keep in mind. For localized support, a topical balm can be applied as needed or before and after exercising. For systemic support, gummies or oils can be taken in the morning to encourage balance and support stress response throughout the day or before bed.

It's important to follow the daily serving suggestions provided with each product. Always choose trusted, third-party-tested products like ours at Muscle MX to ensure you're getting the highest quality CBD.

When To See a Doctor About Trapezius Discomfort

While natural remedies can be highly effective in managing trapezius discomfort, it's important to keep a few things in mind. First, always listen to your body. If a particular exercise or stretch is causing more discomfort, stop and seek professional advice.

These remedies are meant to support your body's natural processes, not to push it beyond its limits. And while they can provide relief, they're not a replacement for professional medical advice. If your discomfort persists, it's important to consult with a healthcare provider.

The Bottom Line

Trapezius discomfort can be a challenge, but with understanding and the right approach, it can be managed effectively. Natural remedies, from stretching and massage to heat and cold therapy, can provide relief. And CBD, with its potential to ease feelings of tension and encourage relaxation, can be a valuable addition to your wellness routine.

We encourage you to explore our full range of Muscle MX CBD products for your wellness routine. Our goal is to help you maintain a state of comfort and ease, supporting relaxation and healthy stress levels.


Anatomy, Back, Trapezius | NCBI Bookshelf

Guide to Good Posture| MedlinePlus

The endocannabinoid system: Essential and mysterious | Harvard Health

Trapezius Muscle: Middle Back Pain, Shoulder Stretches, Trapezius Pain | Cleveland Clinic

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