Practicing good posture and sitting the right way without straining your muscles is crucial for trapezitis cure. You can also try gentle oil massages or heat packs. Use the right pillow to alleviate the pain and avoid sleeping on your back.
Trapezitis treatment options:
Some of the treatment options for trapezius pain relief are as follows:
1.Stretching and Yoga: A good exercise routine is a great way to stay healthy and fit. While gymming with equipment may be too much strain for your trapezius muscle pain, stretching, and trapezius exercises can help relieve stiffness and loosen the tight muscles. It will also help in strengthening muscles and improve flexibility.
Some of the best trapezius exercises for trapezitis are:
- Shoulder blade squeeze:
– Stand straight and upright.
– Slowly push your shoulders backward and hold for three seconds
– Bring back and wait three seconds
– Repeat 5 – 10 times.
- Left, right, up and down:
– Stand straight and upright
– Slowly look to your right. Refrain from going all the way if pain persists.
– Come back to the original position.
– Repeat for all directions.
– These trapezius exercises are done to stretch upper trapezius muscles.
- Bear hug:
– Stand straight and upright
– Wrap your arms around your body to give yourself a hug
– Hold for 5 second
– Release and repeat
- Stretching neck muscles:
– Stand straight and upright
– Slowly tilt your head towards your shoulders without moving your shoulders upwards
– Bring head back to the original position
– Repeat on the other side
– These trapezius exercises are done to stretch trapezius muscles.
2. Adequate amount of rest:
Most people notice that a good night’s sleep and rest is a natural trapezitis cure for the condition. An average individual needs a minimum of 8 hours of sleep to feel fresh and rejuvenated the next morning. If you spend hours on a desk, driving, or on any other activity that includes stress on your trapezius muscle, make sure to compensate for the pressure on the muscle and get plenty of rest to feel better.
3. Muscle relaxants and anti-inflammatory medications:
If trapezius pain persists for over 3-5 days, orthopedic doctors shall prescribe muscle relaxants and anti-inflammatory medications such as analgesics, to relax the muscle and reduce inflammation. Most cases of trapezitis pain are cured through medications.
4. Pain killers:
Temporary trapezius pain relief can be achieved by taking pain killers. However, it is better to seek medical attention if the problem persists after 3-5 days.
5. Physiotherapy:
For extreme cases, physiotherapy and zone therapy may be suggested. Physiotherapy is an excellent way to reduce inflammation, tightness, trapezius spasm, and stiffness in the muscles. Some of the best physical therapy for trapezius strain are as follows:
- Reflexology
Reflexology (also known as zone therapy) is the technique of using pressure points in your palms and feet to relieve pain from all parts of the body. Trained reflexologists shall massage your feet and your hands in this procedure.
- Laser therapy
Laser therapy is a technique used for immediate pain relief. Laser therapy reduces inflammation and promotes healing.
- Alignment correction
Alignment correction can help with rectifying bad posture that contributes to trapezitis.
- Taping technique
In cases where trapezitis is caused due to severe or rigorous physical activity, the taping technique shall be used to reduce joint movement to compress and support joints and promote healing.
6. Heating pad:
Applying dry or wet heat to the trapezius muscle pain can also relieve stiffness and reduce inflammation. A basic hot water bag or a heating pad made up of silicon shall trap the heat inside and keep the pad warm for a long period of time.
It is vital that you seek medical attention before starting any treatment. For further assistance at your convenience, consult a physical therapist online via the mfine app or website from the comfort of your home.
Consult your city’s best bone doctors on MFine to kickstart your trapezitis treatment journey today!