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I've had chronic neck pain in my right trapezius since August of 2016.
It's not intense pain, it is just nagging 2 or 3 on the pain scale, and on bad days it gets up to a 4 or 5. The pain never goes away.
I have been to my doctor, a chiropractor, and a physical therapist. I went to P.T. regularly for 12 weeks now, nothing helps. I have been out of the gym for 4 weeks now and it is not getting better or improving in any way. I make a conscious effort to sit up straight with my chin tucked at all times, and never slouch. However, the pain that I am experiencing feels too consistent to be a posture mistake. It is a constant dull roll that is always there, always in my neck and in my mid trap along the insertion.
I don't know what to do and have no options left. Where can I go?
I had a car crash in Fall 2014 that wrecked my car, but I walked away without a scratch. I don't know if this caused vertebral damage or something? However, I didn't have any symptoms until 11 months after the car accident, so I don't know if that's related.
I just want to go back to the gym because my friend got murdered last week and I haven't been able to relieve the stress because of my injury
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>>39436058
Dont be overly Aware of your posture with chin tuck etc.. Id say it might be from some scapular dyskinesia, try and Work out your lower traps, teres minor major, lats, rhomboids etc, remove some burden from trap1.. Also maybe stress related, do relax technoques.. Phys th. Here
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>>39436269
Emphasis on lower traps .. Can be hard to hit.
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>>39436269
>>39436283
That's what my physical therapist said too. If I get my x-ray done and there is no problem with the bone structure, should I get back into the gym with low weights and focus on my lower traps? The PT I'm going to right now is having me do babyweights stuff (5 lbs) to train my lower traps and I don't think it's doing anything.
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>>39436325
Yes initially baby Weight May be ok for waking up the muscle but move on to 8-12 Rep range After a couple of times .
Also stretch trap 1 and levator scapulae etc
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>>39436325
Good exercise is lying on stomach on a bench, do "scapular setting" where u pull shoulder blades back and down and keep em there. Then lower and raise dumbbells from Superman position, u get me?
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>>39436325
And relax and keep shoulders Down during day .. Deal with anxiety
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