Anyone who leads an active life style will at one time or another want to know how to fix a pinched nerve in the trapezius. This huge muscle area in divided into three parts—upper trapezius, middle trapezius, and lower trapezius. It extends from the neck down to the middle back. A pinched nerve in the trapezius will cause pain in nearly every movement—from turning your head, to raising your arm, to sitting down. Learn how to fix a pinched nerve in your trapezius, and free yourself from pain.
- Icing the area that is causing the most pain is always the first step toward healing. A pinched nerve occurs when a nerve is injured through compression upon it. The reasons for the pressure or compression are numerous. Overstressing a muscle, sleeping in a poor position, falling or receiving a blow—these are just a small sampling of possible pinched nerve causes. When ice is applied to the inflamed muscles, swelling is reduced and consequently, so too is the compression.
- Rest the trapezius. It is true that resting such a large muscle is difficult, but the less use the muscle receives, the faster it can heal. Be aware of your movements. When the trapezius must be engaged, move slowly with as limited motion as possible. Refrain from sports, fitness activities and the like. If you discover a particular position that alleviates the pain, try to maintain that position whenever possible.
- Mild stretching of the area is extremely beneficial. Gently turn your head until the pain is uncomfortable. Gently return your head to its original position. Do this several times a day. Slowly raise your arm until, once again, the pain is uncomfortable. Lower your arm slowly. Try several other motions that stretch the trapezius, and especially the area that is most affected. Each time you complete a stretching session, put ice on the area for twenty minutes.
- Anti-inflammatory medications such as ibuprofen help reduce pain and swelling in the trapezius. Take these medications only as directed. Pain relievers are designed to mask pain, which may result in an increase in activity at a time when the muscle should be rested.
Tips: Treat yourself to a gentle massage by a professional therapist. Increased blood flow to the trapezius will speed up healing.
Warnings: Don’t use any medications to which you are allergic.
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