Teres Major Muscle Pain: Symptoms, Causes & Treatment

The teres major muscle is a large, triangular muscle located in the upper back. It originates from the scapula (shoulder blade) and inserts into the humerus (upper arm bone). The teres major muscle helps to extend, rotate, and adduct (move towards the midline of the body) the arm.

Causes of Teres Major Muscle Pain

There are a number of factors that can contribute to pain in the teres major muscle, including:

• Overuse: The teres major muscle can be overworked by repetitive arm movements, such as those involved in swimming, tennis, or weightlifting.
• Injury: The teres major muscle can be injured by a direct blow to the back or a fall on the arm.
• Muscle strain: A muscle strain occurs when the muscle is overstretched or torn. This can happen during a sudden or forceful movement.
• Trigger points: Trigger points are small, tender areas in the muscle that can cause pain when pressed or stretched.

Symptoms of Teres Major Muscle Pain

The most common symptom of teres major muscle pain is a dull, aching pain in the upper back or shoulder. The pain may be worse with certain movements, such as reaching overhead or lifting something heavy. Other symptoms may include:

• Tenderness to the touch over the teres major muscle
• Stiffness or reduced range of motion in the shoulder
• Weakness in the arm
• Numbness or tingling in the arm or hand

Treatment for Teres Major Muscle Pain

The treatment for teres major muscle pain will depend on the cause of the pain. In most cases, conservative treatment measures, such as rest, ice, and heat, can help to relieve the pain. Physical therapy may also be helpful to improve range of motion and strength in the shoulder.

In some cases, more aggressive treatment measures, such as corticosteroid injections or surgery, may be necessary.

Prevention of Teres Major Muscle Pain

There are a number of things you can do to prevent teres major muscle pain, including:

• Warm up before exercising. Warming up the muscles before exercising helps to prepare them for activity and reduce the risk of injury.
• Stretch the teres major muscle. Stretching the teres major muscle can help to improve flexibility and range of motion in the shoulder.
• Strengthen the teres major muscle. Strengthening the teres major muscle can help to improve its ability to support the shoulder joint.
• Avoid overuse. Avoid doing too much repetitive arm movement that could overload the teres major muscle.
• Use proper technique when lifting weights. Using proper technique when lifting weights can help to reduce the risk of injury to the teres major muscle.

Recovery from Teres Major Muscle Pain

The time it takes to recover from teres major muscle pain will depend on the severity of the injury. In most cases, conservative treatment measures will resolve the pain within a few weeks. However, more severe injuries may take longer to heal.

Exercises for Teres Major Muscle Pain

There are a number of exercises that can help to relieve teres major muscle pain and improve range of motion in the shoulder. Some of these exercises include:

• Shoulder flexion: Stand with your feet shoulder-width apart and your arms at your sides. Bend your elbows and raise your arms overhead until your hands are together. Hold the position for a few seconds and then lower your arms back down.
• Shoulder extension: Stand with your feet shoulder-width apart and your arms at your sides. Bend your elbows and raise your arms behind you until your hands are touching your lower back. Hold the position for a few seconds and then lower your arms back down.
• Shoulder abduction: Stand with your feet shoulder-width apart and your arms at your sides. Raise your arms out to the sides until they are parallel to the floor. Hold the position for a few seconds and then lower your arms back down.
• Shoulder adduction: Stand with your feet shoulder-width apart and your arms raised out to the sides. Bend your elbows and bring your arms down to your sides. Hold the position for a few seconds and then raise your arms back up.

When to See a Doctor

If you have teres major muscle pain that is severe or does not improve with home treatment, it is important to see a doctor. The doctor may order diagnostic tests, such as an X-ray or MRI, to rule out any underlying medical conditions.

Conclusion

Teres major muscle pain is a common problem that can be caused by a variety of factors. In most cases, conservative treatment measures can help to relieve the pain and improve range of motion in the shoulder. However, more severe injuries may require more aggressive treatment. If you have teres major muscle pain, it is important to see a doctor to rule out any underlying medical conditions.