Being patient with any muscle injury is a key component of recovery….the worst news for any rider cos we is impatient by nature and wanna go faster and ride all the time.
Back extensions work for me for my lower back issues, I have trapezium problems as well and a damaged rotator cuff muscle from a road crash last july (broken shoulder and scaphoid to boot)
I’ve avoided as much chemical help as possible but last few weeks for no reason I can see I’ve been in agony and no amount of my planned stretches that usually fix things are working, so I am back on gabapentin. I had tramadol and something else (began with F) from doc but drove me nuts after 2 days. I got this from doc about a year ago when my neck and trapezium flared.
Posture is a big thing, sitting or driving can exacerbate my issues, I need to walk during day as much as I can (dog is ok with this)
I have thought about a tens machine for my neck area, be interested to hear how useful they are