Pain in the trapezius muscle, often called the “trap,” can be bothersome, especially when it intensifies with breathing. The trapezius is a large, kite-shaped muscle extending across the back of the neck, shoulders, and down to the middle back. It plays a significant role in head and neck movement, shoulder stability, and posture. Discomfort in this muscle can arise from various sources, and breathing, which involves rib cage movement, can sometimes exacerbate the pain.
Everyday Causes of Trapezius Pain While Breathing
Many instances of trapezius pain worsened by breathing stem from common issues like muscle overuse or tension. Muscle strain is a frequent culprit, often resulting from heavy lifting, repetitive arm movements, or prolonged poor posture. Strained muscles can develop tightness, spasms, or inflammation, becoming more noticeable with chest expansion during respiration. This discomfort may feel like a sharp or aching pain in the upper back or neck.
Poor posture, such as hunching over a computer or phone, continuously stresses the trapezius, leading to chronic tension and shortened muscle fibers. This sustained tension restricts natural movement of the upper back and rib cage, making deep breaths painful. Minor injuries, like sleeping awkwardly or sudden movements, can also irritate the trapezius, causing localized pain worsened by breathing.
Stress and anxiety contribute to muscle tension, including in the trapezius. When stressed, people may unconsciously tense their shoulders and neck, leading to persistent muscle contraction. This chronic tightening makes normal breathing uncomfortable. Additionally, inefficient breathing patterns, such as shallow chest breathing, can overwork accessory breathing muscles, including parts of the trapezius, contributing to pain.
Underlying Conditions That May Cause Pain
While often benign, trapezius pain intensifying with breathing can indicate an underlying medical condition. Pleurisy, inflammation of the pleura (the two layers of tissue surrounding the lungs and lining the chest cavity), is one such condition. When inflamed, these layers rub during breathing, causing sharp chest pain that can radiate to the shoulder or back, intensifying with deep breaths, coughing, or sneezing.
Costochondritis involves inflammation of the cartilage connecting the ribs to the breastbone. This condition causes chest pain that may radiate to the shoulders and arms, often worsening with deep breathing, coughing, or chest wall movement. While typically felt in the front of the chest, the rib-to-thoracic spine connection can lead to referred pain in the back, including the trapezius area, especially if thoracic spine joints are stiff.
Irritation of the diaphragm, the primary breathing muscle, can also refer pain to the trapezius. The phrenic nerve, which supplies the diaphragm, originates from cervical spinal nerves (C3-C5) in the neck. Diaphragm issues, such as spasms or inflammation, can send pain signals along this nerve pathway, interpreted by the brain as coming from the shoulder or trapezius area. This is known as referred pain.
Nerve impingement in the neck or upper back can cause pain radiating into the trapezius. A pinched nerve, often due to spinal misalignment or disc issues, can lead to muscle cramps, tingling, or numbness, with pain sometimes worsening with breathing movements. Respiratory infections like pneumonia or bronchitis can also contribute to trapezius pain. Severe coughing from these conditions can strain chest and back muscles, causing pain in the upper back. Pneumonia can also cause pleurisy if inflammation reaches the outer lung lining, resulting in sharp pain radiating to the back.
Recognizing When to Seek Medical Care
While many causes of trapezius pain with breathing are minor, certain symptoms warrant prompt medical evaluation. Seek care if the pain is sudden, severe, or rapidly worsening. Pain accompanied by shortness of breath, chest tightness, or difficulty breathing, especially if it feels like a crushing sensation, should be immediately assessed by a healthcare professional.
Other concerning signs include fever, chills, or a persistent cough, suggesting an underlying infection. Dizziness, lightheadedness, or fainting alongside the pain are also red flags. If pain radiates to the arm, jaw, or other parts of the neck, particularly on the left side, or if there is numbness, tingling, or weakness in the arm or hand, these symptoms require urgent attention. Pain not improving with rest or home remedies after a few days, or pain following a significant injury or fall, should also prompt a medical consultation to rule out more serious conditions.
Home Strategies for Pain Relief
For mild trapezius pain not accompanied by concerning symptoms, several home strategies can help manage discomfort. Resting affected muscles by avoiding aggravating activities is often beneficial. Applying ice for acute pain and inflammation, typically for 15-20 minutes several times daily, can help reduce swelling. After the initial acute phase, or for chronic muscle tension, applying heat through a warm compress or heating pad can promote muscle relaxation and increase blood flow.
Gentle stretching and movement can help restore flexibility and alleviate muscle tightness. Simple neck and shoulder stretches, performed slowly and without forcing into pain, are effective. Over-the-counter pain relievers, such as NSAIDs like ibuprofen or acetaminophen, can help reduce pain and inflammation. Always follow dosage instructions carefully.
Improving posture, especially when sitting or using electronic devices, can significantly reduce trapezius strain. Stress management techniques, such as deep breathing exercises, mindfulness, or relaxation practices, can help reduce overall muscle tension contributing to trapezius pain. These home remedies are suitable for mild cases but are not a substitute for professional medical advice if symptoms are severe or persistent.