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5 Common Causes of Trapezius Pain
May 07, 2025
You may not be able to point to your trapezius muscle — but when it’s not happy, you’ll know. Trapezius pain can show up after a long day of work, a few hours at the wheel, or when you simply turn your head too fast. It may be in your neck, shoulders or upper back.
But one thing that’s certain? It’s not pleasant.
We asked an expert to explain common causes of trapezius pain, so you can avoid them.
Which one’s the trapezius muscle?
Think of the trapezius like a coat hanger for your upper body.
“This large, triangle-shaped muscle sits across the top of your back and helps you move your neck, shoulders, and arms,” says Vijay Yanamadala, MD, a neurosurgeon and spine expert with the Ayer Neuroscience Institute at Hartford HealthCare.
If it’s weak or strained, everything goes a bit wonky. Even simple movements like turning your head or lifting a bag can feel uncomfortable.
How do I know it’s strained?
Pick your adjective: achy, stiff, sore, tight, tingling, burning, pinching. Trapezius pain takes all these forms, and more.
However you describe it, the key is where.
You may feel discomfort:
- Near the base of your skull
- Up the back of your neck
- Between your shoulder blades
- On one or both sides of your upper back or neck
- In one or both shoulders, especially where your shoulder blade meets your neck
> Related: 5 Best Stretches for Back Pain
What are common causes of trapezius pain?
In general, “muscle tightness is the most common cause of trapezius pain,” Dr. Yanamadala. “Often, it’s a sign of subtle muscle weakness and muscle spasm.”
Common triggers include:
- Hunching over your phone, laptop or desk
- Carrying a heavy bag on one shoulder
- Driving with tense shoulders
- Sleeping in a weird position
- Lifting heavy objects — like gym weights, kids or even just groceries — without using proper form
> Related: Tired of Waking Up With Neck or Back Pain? Try These 5 Tips
What can I do about trapezius pain?
To recap: If your trapezius muscle is weak, tight or strained, it hurts. To fix that, your job is to make it stronger and more flexible.
“Neck and shoulder strengthening exercises are the key to relieving trapezius pain,” says Dr. Yanamadala.
Check with a physical therapist or another trusted source for gentle stretches or resistance band exercises that you can do at home. These simple moves help take the pressure off your trapezius and build up nearby muscles for support.
You can also try warm showers, hot packs or gentle massage.
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When should I worry?
Every once in a blue moon, trapezius pain can mean an underlying nerve or spinal issue.
Red flags:
- Pain that lasts more than six weeks, despite physical therapy
- Weakness or numbness in your arms or hands
“This is rare,” Dr. Yanamadala emphasizes. “Most of the time, trapezius pain is not serious. But if your pain is persistent over a long period of time, or linked to any weakness or numbness, we may need imaging to evaluate your nerves or spinal cord.”
Ultimately, pain is your body trying to tell you something. And like it or not, your trapezius muscle tends to complain very loudly when something’s off.
As long as you listen, you can keep it healthy, happy — and quiet.