Trap Injury and pain causes slow training progress

Due to either a small muscle tear or a very stubborn muscle knot in my upper back / traps I have been unable to train heavily for the last two weeks due to the sore ness and pain. I am 98% sure that I did this on my recent trip to China when I carried 50kg of product back with me. 

Now my upper back and traps are sore and it is pain ful to turn my head quickly.

This is why I never help people move house.