Why your shoulder pain might actually be coming from your neck, and what to do about it.
The Mystery of Referred Pain
You have shoulder pain, but when your therapist works on your neck, the shoulder pain improves. What’s happening?
What Are Trigger Points?
Trigger points are hyperirritable spots in taut bands of muscle. They can:
Create weakness
Cause local pain
Refer pain to other areas
Restrict range of motion
Common Referral Patterns
Upper Trapezius: Causes headaches and neck pain, even though the trigger point is in your shoulder.
Levator Scapulae: Creates that characteristic stiff neck and pain between your shoulder blades.
Subscapularis: Refers pain down the arm, often mistaken for nerve issues.
Gluteus Medius: Causes ‘sciatica-like’ symptoms down the leg, but isn’t actually sciatica.
Masseter (jaw muscle): Creates headaches, tooth pain, and TMJ symptoms.
Why They Form
- Repetitive movements
- Sustained postures (hello, desk work)
- Acute trauma or injury
- Stress and tension
- Dehydration
- Poor sleep
Treatment Approaches
Neuromuscular Therapy: Specific pressure applied to trigger points to release them.
Stretching: Once released, stretching helps prevent reformation.
Postural Correction: Addressing the root cause prevents recurrence.
Self-Care: Tennis ball or foam roller work between sessions.
The Self-Care Protocol
Once your therapist identifies your trigger points:
- Apply sustained pressure (30-60 seconds) with a ball
- Breathe deeply through any discomfort
- Follow with gentle stretching
- Apply heat or ice as directed
- Stay hydrated
Important Note
Not all pain is trigger points. Persistent or severe symptoms need proper medical evaluation. But for many common pain patterns, trigger point work provides significant relief.
Prevention
Take frequent breaks from repetitive tasks
Vary your movements throughout the day
Manage stress levels
Stay hydrated
Get regular massage to catch issues early.
So, the next time you get a massage, ask for a neuromuscular massage, using muscle energy techniques and appropriate perceptive muscular facilitation. This approach may help prevent future tension and strain by giving your body the relief it needs in order to help restore and repair your muscles from the inside out.
