The lower back receives a lot of attention as a leading cause of missed work days, disability, and hospital visits per year. Although not as widespread, back, neck, and shoulder pain can be just as upsetting as back pain.
While sometimes a joint problem is to blame, the most common cause of neck, upper back, and shoulder pain is muscle. There are several muscles in the upper back, with the trapezius being the largest. It is triangular, extending from the middle column to the base of the skull and up to the scapula. Its unique shape makes it responsible for a variety of actions, including tilting the head, supporting the upper body, stabilizing the shoulder joints, and serving as the basis for arm movements. Since it is found in the neck, shoulder, and upper back, the trapezius is probably the culprit for pain in these regions.
If the trapezius muscle has been injured, various movements will be painful, such as shrugging the shoulders, rotating them, and moving the neck. There are two common causes of neck, back, and shoulder pain associated with the trapezius muscle.
Excessive use
Overuse injuries can occur anywhere on the body. They are caused by repetitive movements that strain the muscles, ligaments, and tendons without giving them adequate rest time between actions. Even mild and repetitive use of the trapeze can cause an overuse injury. If your work or other activities require constant movement of one shoulder, the muscle will contract frequently without enough time to rest between contractions. Rest time is essential, as blood flow depends on a contraction / relaxation cycle. When a muscle becomes chronically tight from overuse, it doesn’t receive large amounts of fresh nutrients and oxygen from the blood. Muscles with chronic tension can develop knots called trigger points that make it difficult to even relax a muscle.
The trapezius can sustain an overuse injury if you use a computer with a mouse all day. Holding a phone between your head and shoulder is another way the muscle becomes chronically tight. If your upper back, neck, and shoulder ache on one side of your body, something you do to that side of your body is likely causing an overuse injury. Being creative with your job title can solve these types of injuries. For example, using a mouse with a roller ball or investing in a headset or headset for your phone would allow the muscle to relax.
You will need to undo the damage done to your trapezius by forcing it to relax. This can be done by auto-myofascial release (SMR), trigger point massage, or deep tissue massage. See the video at http://www.youtube.com/watch?v=gCVowv5A66Q for more information on SMR for your trapeze.
Postural dysfunction
We were all told as children to sit up straight, but how many of us practice proper posture at work, at home, or on the road? The human body is not designed to sit for long, yet modern life often encourages and demands it. Unless you have a very strong core and pay constant attention to your posture, you will likely end up hunched over in the middle of the day. This position involves the shoulder hunched and the head forward.
Consider what happens to the chest muscles when they are held in this position. The pectoral muscles of the chest and the round muscles of the armpit at the bottom of the shoulder blade are tight and shortened. Over time, muscle memory develops to automatically tighten these muscles. Their shortened length and tension exert a pull on surrounding structures, including the trapezius. The trapezius lengthens and weakens, and this push and pull further encourages the hunched posture.
Overloaded muscles suffer tears that can cause pain. These muscles also react by trying to tense up; This is to protect against further tearing. An overstretched trapeze works excessively to prevent further stretching, while not doing its intended work of upper back and shoulder stability. Pain can be felt along an overstretched trapezius.
Restoring proper muscle length and strength means relaxing your pectoral and teres muscles, and then conditioning your upper back. The SMR can be used on the chest muscles. You can stretch your pecs by clasping your hands behind your back and moving away from your body. The round group can be stretched by raising the arm above the head and leaning to the opposite side. See http://www.livestrong.com/article/156529-home-exercises-for-the-trapezius-muscle/ for trapezius conditioning exercises.
Once balance in your upper body muscles has been restored, you can practice proper posture and prevent your upper back pain from recurring.
Neck, shoulder, and upper back pain is commonly caused by muscle problems related to overuse or posture. If your imbalance or injury is severe, you may need the help of a physical therapist. Otherwise, you can probably resolve the pain on your own with a little knowledge and motivation.
