Most people focus on training the big, visible muscles, but the smaller, stabilizing ones deserve just as much attention. The lower trapezius might not get much spotlight at the gym, but it plays a crucial role in shoulder function and posture. Neglecting this muscle can lead to imbalance, pain, and even injury.
Proper training can help prevent lower trapezius pain, and physical therapy can support recovery if discomfort develops. Here’s what to know about this important muscle and how to keep it strong and healthy.
What Is the Lower Trapezius Muscle?
Where It’s Located
Let’s start with where it’s located. The lower trapezius sits below the upper trap, which is the muscle that often feels tight or knotted after long hours at the desk or in the gym. The lower trap connects the thoracic spine (part of your mid back) to the shoulder blade, helping stabilize and move the shoulder.
What It Does
This often-overlooked muscle has three important jobs for the proper functioning of the scapula:
- It helps with upward rotation of the scapula, which is necessary to reach for things above your head.
- It helps to depress and adduct the scapula, which facilitates pushing motions and prevents injury.
- Lastly, proper scapula motion is integral for shoulder mobility and full upper body function.
When this muscle is weak or inactive, other muscles tend to overwork, leading to pain and postural strain.
What Happens If I Don’t Train My Lower Trapezius Muscle?
Skipping lower trap training can throw off your body’s balance. The upper chest muscles (like the pectoralis minor) may tighten, while the lower traps become lengthened and weak. Over time, this imbalance can cause shoulder pain, stiffness, and a rounded posture.
Trigger points, or sensitive knots in the muscle, often appear around the shoulders, shoulder blades, and back of the neck. Persistent trapezius tension can even contribute to rotator cuff irritation or discomfort in related areas like the chest, upper, or mid back.
Causes of Lower Trapezius Pain
If you’re experiencing neck or mid-back pain, a strained lower trapezius may be part of the cause. Common contributors of this muscle pain (possibly trapezius myalgia) include:
- Stress – Stress and shoulder pain are often linked. If you’ve been experiencing frequent stress, it can cause your shoulder and neck muscles to tense up, causing discomfort and tightness.
- Poor posture – Mind your posture. Hunching may cause increased stress on the trapezius, resulting in rounded shoulders and chronic neck pain.
- Overuse or underuse – Exercise is great, but overuse of this muscle will result in trapezius muscle pain. Be aware of your daily activities and make sure you aren’t putting too much strain on the area, which could ultimately lead to injury. Likewise, not moving it enough can further weaken the muscle.
How Is Lower Trapezius Pain Diagnosed?
Because shoulder and upper back pain can come from several muscles or joints, an accurate diagnosis matters:
- Initial Checkup – A physical therapist or healthcare provider will start by asking about your symptoms, posture, and daily activities, especially those involving lifting, sitting for long periods, or repetitive overhead movements.
- Physical Exam – Your provider will gently assess your shoulder blade movement, posture, and range of motion to identify muscle weakness, tension, or imbalance. They may also perform specific muscle strength or resistance tests to determine whether the lower trapezius is the source of your pain or if other nearby muscles are contributing.
- Additional Tests – In some cases, imaging tests such as an MRI or ultrasound may be used to rule out other conditions like rotator cuff injuries or spinal issues.
Once the source of pain is identified, your care team can develop a personalized treatment plan focused on relieving discomfort, improving posture, and restoring full shoulder and back function.
How to Get Rid of Lower Trapezius Pain
Here’s some good news: you can rid yourself of lower trapezius pain and get back to optimal health with these simple exercises:
- Be more aware of your posture by incorporating various prehab exercises into your daily routine.
- Work on stretching tight chest and upper trap muscles with guidance from a physical therapist.
- Strengthen the weak lower trap muscle via exercises
How to Care for Your Trapezius Muscle
Next time you’re at the gym, try these simple trapezius stretches and exercises to restore proper balance in your trapezius muscles:
- Doorway Pec Stretch – Stand in a doorway with your arms above shoulder height to gently open the chest. Keep your weight through your legs, not your arms.
- Wall Angels – Stand with your back and arms against the wall at a 90-degree angle. Slide your arms up and down slowly, keeping contact with the wall throughout.
- Prone Ys – Lie facedown and lift your arms into a “Y” shape, squeezing your shoulder blades down and together.
If pain worsens or movement becomes more limited, stop and check in with a physical therapist. They can adjust your form and identify underlying causes that exercises alone may not fix.
Additional Treatments for Lower Trapezius Pain
Along with stretching, there are other remedies that can help with trapezius muscle pain:
- Ice/heat application – Doing both these forms of therapy can reduce inflammation in the neck and shoulder blade. Apply ice or heat daily to minimize discomfort and promote healing.
- Dry needling – Dry needling physical therapy requires inserting needles at trigger points that may be causing pain. A common physical therapy technique, this remedy usually rids patients of muscle knots.
- Taping – Taping is very common to treat a trapezius strain. Applying elastic tape to the affected area relieves pressure and reduces pain.
Achieve Lasting Trapezius Pain Relief with Ivy Rehab
These exercises are a great starting point for preventing or easing lower trapezius pain. Once you’ve regained muscle control, your therapist can help you progress toward long-term strength and shoulder stability.
Rehabilitation physical therapy provides a guided, safe, and effective option path to recovery, helping you move with less pain and better posture. If you’re dealing with trapezius or shoulder pain, our physical therapists are here to help. Consult with our experts to discuss potential shoulder treatment options and start feeling better today.
Article By: Stephen Hanano, SPT
Ivy Rehab, Hoboken, NJ
