Stress Free Mama

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Trapezius Muscle Pain: End Burning Shoulder Pain with Self-Massage

woman-rubbing-shoulder-for-stress.jpgYour trapezius muscles are some of the first to bother you when you are under stress. They ache and burn from the base of your skull to between your shoulder blades. The good news is that they are relatively easy to massage.

When we are under stress, one of the first muscles to cause us pain is our trap muscles, and part of that reason is because of the nifty role they play in our movement. If you are in pain now, skip to the “How to Massage your Trapezius” section. If you want tips on relieving trapezius muscle pain through better movement and posture, go to Trapezius Exercises.

The trapezius is a broad triangular muscle which attaches to the base of the skull, and lies at the back of the neck, over the upper shoulders and extends down your upper back to your mid back. It is one of the most likely muscles to get sore knots or “trigger points”.

The trap muscles are the only muscles which can lift the outside of your shoulders to create a “shrug”. They move the head and neck toward the shoulder of the other side. The middle of the muscles pull the shoulder blades together, while the lower draw the shoulder blades downward. They support the weight of the arms.

Often these movements are at play when we are under stress, and doing the activities that cause stress.

Where do Trapezius Muscles cause Pain?

 

Back Pain from Trapezius in Neck and Shoulders   Back Pain in Trapezius near Head

Trap pain is classic stress pain. Your shoulders ache, your neck hurts and it is often deep and achy. You may have a headache, especially in the temples or behind your eyes or at the base of your skull. You may feel burning between your shoulder blades after sitting at your computer without elbow support.

What causes Trapezius Muscle Pain?

  • Stress. Stress. Stress. Relax those shoulders!One of the first, primary causes of trapezius strain is carrying your shoulders up near your ears. Remember to relax your shoulders.
  • Head forward posture. Often people, particularly people in the west, people in charge, forward-thinking people, or people who are planning/worrying about the future stand and sit with a head forward position. Remember to sit up straight, lower your shoulders and bring your head back. This relieves strain on the trapezius. You can also try some online yoga to improve your posture.
  • Holding a phone between your ear and shoulder. Get a headset.
  • Carrying a heavy purse or backpack. Ask yourself if everything you have is really necessary. Switch your purse from one shoulder to the next frequently. Carry your important stuff in a fanny pack. And don’t forget to do your stretches.
  • Bra straps that are too tight or the weight of heavy breasts pulling on your straps. Have your bra fit by a person trained to get a good fit. And remember to do your trap stretches.
  • Breastfeeding a baby with your shoulders hunched forward and the weight of the baby in your arms can cause trapezius muscle pain. Check your posture and bring your shoulders back. Do side-lying whenever possible. Support the baby on a pillow on your lap. Remind yourself to take a small break from gazing at your sweetie once in a while, to bring your head up and relax your shoulders.
  • Sleeping on your back or stomach with your head turned to one side. Change your sleeping position (easier said than done).
  • Any position where you head is turned to one side for a long time. Are you a teacher and you turn to look at the student next to you? Do you turn to see your computer screen?
  • Bending forward while working. Do you bend forward to work at a sewing machine or look down at your knitting? Do you bend forward when you type at the computer? Do you do beading? Sit up!
  • Too high keyboard. Get a keyboard shelf for your desk.
  • Working with no arm rests and the weight of your arms hang from your shoulders. Get a chair with arm rests. Put your hands in your pockets if you are standing for a long time. Support your arms to prevent trapezius muscle pain.
  • Whip lash. This just takes recovery time.
  • Playing violin, piano, backpacking, bike riding, or other activities which heavily rely on the trapezius muscles. Remember to stretch. Watch your posture. Take a break when you need your trap muscles to recover.

Trapezius Exercises

You can prevent and relieve pain in your trapezius muscles by exercising them. Exercise brings circulation to the muscles, and it relaxes them. Most importantly, if done correctly exercise will strengthen supporting muscles that support good posture. You can relieve a lot of muscle strain by using many muscles groups in a relaxed with, without overworking your traps.

My Yoga (affiliate link) is an excellent way to get instruction on using your back correctly. They offer classes in Pilates, Yoga, and Meditation. For more information on how My Yoga Online works, go to Online Yoga Workout with My Yoga Online.

Massaging your Trapezius Muscles

It’s easy to find your trapezius muscles.

 

Finding your trapezius muscle

The top of your trapezius muscle is one of the most common locations for shoulder tension.

This is the most likely place someone will massage you when they give you a neck massage, and it often needs it. It can be tender and sore and have spots which “hurt so good” to be pressed. It is not hard to find knots and ropes in this muscle.

How to Massage your Trapezius

The trapezius muscles are very likely to have tender knots or trigger points. Pressing on these points can help release the muscle and ease the pain from its strain. Use your good judgment–do not press so hard or long that you hurt yourself! This is about stress relief and not injury,

Triggerpoints for sore trapezius muscles

When you press on any of the areas shown in red, you are likely to find a tender area. Apply firm but gentle pressure for 10-30 seconds. Sometimes you will feel the muscle relax under your fingers.

These areas can be difficult to reach if you are trying to massage your own back. Here are some tricks to get to the sore spots!

Lying Down

Giving yourself a shoulder massage

Gving yourself a shoulder massage lying down

When you lie down, your trapezius muscle relaxes because it doesn’t need to hold the weight of your arms. Be sure to use a pillow that keeps your neck exactly in line with your spine, otherwise the trap may get stressed in this position.

Once you are lying down, just knead your muscles and press on any sore spots.

Tennis Ball

Self back massage with a tennis ball--placing the ball   Self back massage with tennis ball--trigger point pressure

Place a tennis ball (or hard rubber ball) under your trapezius one of the tender areas and lie on it.

Self back massage--trapezius massage close-up

You can control the location and pressure by moving your body.

Self massage techniques: using a tennis ball against a door frame   Self massage techniques: using a tennis ball against a door frame for trapezius massage

Another nice way to reach your trap muscles is to use the tennis ball against a door frame. This looks more awkward than it feels. It is really a very nice way to massage the tops of your shoulders.

Body Back Buddy

Body Back Buddy: massaging your trap muscles   The Body-Back-Buddy: Trapezius massage

The Body Back Buddy is a handy tool which can help you reach many unreachable pressure points. You can use it easily on any of the areas of trapezius muscle pain.

I also recommend online yoga classes to help correct your posture, stretch your muscles and relieve your back pain.

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Self Massage: Great Stress Relief

A woman giving herself a massageSelf Massage?

Hardly seems like fun.

Yet self massage is a great way to get the benefits of massage when you don’t have someone to give you a massage.

Massage is one of the best antidotes to stress. It is very hard to ground yourself and stay calm when you are in the throes of a stress attack. But, when your headache goes away, and you can move your neck again, you can figure out your next steps. You have clarity. You feel like yourself.

Massage can be used a number of ways. Sometimes it is great to massage for the sheer luxury of it. Many women enjoy massaging their feet just because it feels so good. Instant relaxation.

But other times you may massage certain parts of your body because they are in pain. Massaging your shoulder muscles (the trapezius) can relieve some headaches. Massaging you posterior neck muscles can relieve neck pain and stiffness.

The Benefits of Massage

Massage offers many benefits which are very helpful to reduce stress and increase relaxation.

    • Massage relaxes muscles and releases tension. Often you “hold” yourself as if by having a tight neck, you can prevent the world from crashing in on you.
    • Massage increases blood flow and oxygen to the tissues. And in addition to improving your circulation, it reduces your blood pressure.
    • Massage brings you into your body and reminds you to be more present. When you feel —really feel— your presence in your body, your hands and your feet, you return to the present and relax.
    • Massage stimulates the energy pathways (meridians) in your body. This can return balance to your body and prevent or correct health problems.
    • Massage increases flexibility.
    • Massage alleviates headaches.
    • Massage lessens depression and anxiety.
    • Massage releases endorphins for natural pain relief.
    • Massage boosts your immune system. This is especially good because stress depresses it.

 

To Learn Self Massage Techniques

You have a few options to learn how to massage yourself.

You can start with general massage like “How to Massage your Foot“. Any massage, anywhere will increase your relaxation.

Or, if you have specific pain you want to alleviate, look at the pain charts to see where the source of your pain may be. The pain you feel from stress is not always where your tense muscle is.

Sometimes pain is referred. For example, the muscles on the side of your neck (scalenes) can be tense but you feel the pain down your arm and into your hand.

I have grouped the massages by muscle group. Don’t get bogged down by this. If you want to just give yourself a massage, ignore the muscle names and pick your body part.

General Massage Articles:

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How to Massage Your Foot — Part 2: Techniques

Not having someone to massage your foot is no reason to forgo a massage. Here are some simple techniques to revive your feet, to get rid of pain from pointy shoes, and to relax after a hard day.

Techniques to Massage Your Foot

Techniques to massage your foot are not difficult. You look for sore, tender spots, and lovingly massage them. If it feels good, do it more. If it feels bad, ask yourself “Is this ‘good’ bad or is this ‘bad’ bad?” The answers will give you the obvious clues.

Sore spots that hurt can use a more gentle massage. If you press on a sore spot, go very slowly, easing into the pressure.

Uncomfortable massages, ones that pull your skin or leave bruises, need other adjustments. Try a different massage oil. Use your fingers and not a massage tool. It’s pretty straight-forward.

Begin to Massage Your Foot

Pressure points for a foot massageStart by massaging the pressure points on the soles of your foot.

Applying pressure to the foot massage pressure pointsApply pressure as deeply as you enjoy. Feel free to experiment. Pay special attention to any place that feels tender or sore. Dote on any place that feels good.

This is not rocket science, so don’t worry about exact point location. You’ll know when you hit a spot that says “Yes!” to you.

Remember your arches and rub the arch all the way from your heel to the ball of your foot.

Protect your Thumb!

Do not use your thumb so hard that it becomes sore and then it, too, will need a massage. If you are pressing hard and putting undo strain on your thumb, fingers or wrists, try rolling a tennis ball under your foot. It may save your hands for other activities.

Flexing your toes during a foot massage

Extending your toes during a foot massage

Bend your toes back and forth to their full range of motion.

Spreading your foot during a foot massage“Spread” the foot by grabbing each side and pulling outward. Move from your arches, to the balls of your foot, to the toes. This is especially nice if you have had tight shoes on all day.

Pulling the big toe during a foot massagePull your toes.

Pull them. Wiggle them. Get them moving.

Massage the sides of each toe and the space between the toes. Massage the tops and bottoms of each toe.

Grabbing your heel during a foot massageGrab your heel and squeeze.

Massaging the top of your footMassage the top of your foot. Here is where some massage oil or cornstarch may be very nice because the skin is more delicate. Pay attention to the grooves between the bones of the foot. Starting where your foot meets your leg, make gentle circular motions with your fingers in each groove, moving up your foot to the toes.

Now go back to anything you thought was fabulous, and do it again!

A foot massage is a great way to stop the pace of your day. While you are at it, think of other little luxuries which calm you. Now is a great time to get out your nail polish and gussy up those nails.

For more information, visit Part 1: Supplies to Massage Your Foot

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How to Massage Your Foot — Part 1: Supplies

To massage your foot, there are no special supplies needed, however there are some supplies to make it expecially nice. Find out how to give yourself a wonderful foot massage.

Foot massage. It feels so good.

Our feet are often forgotten.

We do carry a lot of stress in our feet, but really, few of us would notice. Yet when we get a foot massage, it feels so good that it can relax our whole body.

Supplies to Massage Your Feet

When you give yourself a foot massage, you don’t need any special supplies at all.

However, many people like to use a massage oil because they can stroke their skin without pulling. If you like oil, try a pure vegetable oil like sweet almond or jojoba. Even olive oil will do in a pinch. Add a few drops of essential oils–try lavender or geranium–to make it especially nice. Be sure to rub all of it in so you don’t slip.

An alternative to oil is lotion. As a lubricant for massage, lotions are perfectly fine. However, I encourage you to read the label. You will probably be surprised at the chemical list! Pre-made lotions and oils often smelll nice and have a nice consistency, but it is at a cost to your health. If you love your lotion, use it. If you can make a change, change to something more pure and natural.

Some people do not like to have their feet “slimed up” with oil. If you still would like something to smooth over your skin, try corn starch or cornmeal. Corn starch feels soft and slick. Corn meal gives a little extra zing from the coarseness, like walking on a sandy beach. An added bonus is that it exfoliates as well. Either is a good alternative to oil.

A cornmeal foot massage

To use cornmeal in a foot massage, place a towel on the floor to collect the mess. Find some container which is roughly foot sized. Pour some cornmeal in and start massaging.

For added pleasure, heat the cornmeal in the oven before using. And for even more luxury, put a couple of drops of essential oils in the corn meal and mix.

To use cornstarch, put the cornstarch in a shaker and shake!

Rolling a tennis ball for a foot massage

Finally, sometimes it is nice to special massage toys to pamper your feet. One of the simplest is a tennis ball. You can stand on it and roll it around. Don’t forget to focus on the arches.

The next step is the fun part. Move on to “Part 2: Techniques to Massage Your Foot” to find out some nice spots that have you sighing “Ahhh” after a hard day.

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Managing Stress

Learning to manage and relieve stress can be a life-long process. Just as you find what works one time, circumstances change and you need a new plan.

Usually stress management comes from a multi-sided approach. It can include:

  • Reducing/altering the stressors
  • Avoiding the stressors
  • Accepting the stressors
  • Adapting to the stressors

And you usually need to care for, heal or improve:

  • Your body
  • Your emotions
  • Your spirit
  • Your relationships
  • Your environment

Notice that for complete stress management, you must address both your exterior world (what is stressing you) and your interior reaction to it.

All of the tools below provide stress relief from many angles. They heal the body and the soul. They help you adapt to and accept your stress. Experiment with many techniques and see which one provides peace and space in your life so you can become vibrant. And have fun. Managing stress doesn’t have to be work.

Two Friends Chatting Together to Relieve StressStress Management Help

Need Stress Management Help?

This is the place to get stress management advice.

Tell your story. Talk about what bothers you.

Share you worries and symptoms and get support from others.

Sometimes when you are stressed, what you really need is a good friend. This is the place to get that help and start managing stress.

Lavender bundleAromatherapy

One of the best and most pleasant ways of managing stress is with Aromatherapy.

The distilled essence of aromatic plants, essential oils, can be used in many ways to reduce stress emotionally and mentally.

In addition, the essential oils contain the healing essence of plants. You can use pure, well-made essential oils therapeutically. They can increase oxygen in your blood, reduce cortisol, and help balance and heal.

Articles on Aromatherapy:

Aromatherapy for Stress Relief

A woman giving herself a massageSelf Massage

Getting to a massage therapist is nice, but what about managing stress if you can’t get a massage?

When you are stressed, your stress is transmitted to all parts of your body. Soon you notice that you are holding your shoulders near your ears, your back aches, and you are so tight that normal daily movements feel like you are encased in rock.

Luckily, there are many easy techniques for releasing your tight muscles, increasing blood flow to rock solid shoulders, and helping relieve your achy back.

Articles on Self Massage:

A woman in triangle poseYoga

Yoga has been long recognized as a great tool for managing stress.

By practicing yoga regularly, you can unravel the knot of tension stored in your body. Your muscles will relax and your joints will become more limber.

In addition, if you practice in a steady, quiet and focused way, your mind will quiet. Too often stress will “wind you up”, creating a habit of thinking and worrying which prevents you from stepping back to see that you are obsessed with the unimportant. This can disrupt your sleep, create havoc with your creativity and feed general crabbiness. By focusing deeply on your yoga pose, your mind has something constructive to do besides worry. It will fall back in line and you will find yourself much more centered and relaxed.

Articles on Yoga:

Yoga for Stress Relief

 

Meditation

Woman meditatingLearning to watch your thoughts can be a boon to managing stress.

Quiet. Release. Acceptance.

Meditation can help to quiet your thoughts, to make clear what is real and what is illusion about your life. It can teach mastery over your reactions.

And best of all, it can be a sweet haven to the chaos of your modern life. In the midst of the storm of stress, you have refuge in meditation.

Articles on Meditation:

  • Meditation Tips: Aromatherapy meditation tips to help you ground and focus your mediation practice.

Woman taking deep breath in sun.Stress-Free Living

What if you have taken care of your body, learned to say “no” to unimportant activities, practiced skillful time management and done 9 of the 10 things on everyone’s top 10 “stress reducing” activities?

What if you are an expert at managing stress–but you still feel stressed out?

Many times your stress is not from the external circumstances of your life, but from your internal state. Many times you need to look deeply, not just at the exterior of your life, but at the interior state of your heart. How spiritually connected are you? What do you know is your purpose in life? Do you waste time and energy shouting at the clouds? Can you find a place of quiet acceptance while still working to live in beauty?

At other times you just need a fresh perspective. Maybe a good laugh. Maybe a good cry.

Articles on Stress Free Living:

  • Smart Goals: Can SMART goals save your life? What a broken leg, a cut rope and a blizzard can teach us about setting goals and managing stress.
  • Spiritual Ways to Manage Stress: Reconnect with self, God and Nature to break the stress cycle and restore peace in your life.

Managing stress, especially as a busy mother, is an on-going endeavor. Form a plan to give yourself the care you need, so that you can care for others. Find support, and make stress reduction a regular routine in your life.