The Surprising Connection Between Neck Pain and A Weak Upper Back
The Surprising Connection Between Neck Pain and A Weak Upper Back
Plus, A Tale of Two Patients: One Who Strength-Trained, and One Who Didn’t
Do you ever find yourself trying to rub out a sore spot in your neck or find it difficult to turn your head? Neck pain is a common concern that can range from a mild nuisance to a big problem. And while neck pain can have several different causes, one contributing factor often gets overlooked: weakness in the shoulders or upper back.
When we deal with persistent aches and pains, poor muscle strength often turns out to be a significant underlying factor. When a muscle isn’t as strong as it should be, other muscles have to step in to compensate, which puts unnecessary strain on them — and makes them more susceptible to overuse injuries. The result? Seemingly random aches and pains that “come out of nowhere.”
If you’re struggling with persistent neck pain, there’s a chance that the problem is rooted in your shoulders or upper back. Slouching and prolonged sitting weakens those upper back muscles, forcing your neck muscles to work overtime — and leading to pain.Let’s look at two case studies from the Fitness Matters files. Both people suffered from neck pain, but only one went through a dedicated strength training program (both names have been changed). What happened next?
Our Patients Get Great Results
“I’ve had the opportunity to work with Dr. Jacob on a couple different injuries and I highly recommend his skills and expertise! Jacob is a wonderful listener and is extremely knowledgeable. He is able to quickly adjust techniques and exercises to accomplish the best outcome specific to the individual and not based on a standard textbook approach. My daily quality of life has exponentially improved and I owe it all to Jacob and the wonderful staff at Fitness Matters! The caring front desk staff is so helpful and the facility is very clean and well managed.” – C.M.
Ally’s Story: No Time for Strength-Training
Ally was a receptionist who spent long days typing on a computer, answering the phone, and doing other clerical work. She started to notice a slight pain in her neck while she was at work. Although she ignored it at first, the pain persisted. She knew she needed to seek help.
Ally made an appointment with us, where we took her through a comprehensive assessment, including several movement and functional screens. We determined that she had strained the soft tissue in her neck due to her sedentary job.
We started Ally’s treatment with acute pain management using manual therapy techniques and some gentle mobility stretches, which did help her immediate symptoms. However, we knew it wouldn’t be enough to fully resolve her pain, so we suggested she begin a multi-week therapeutic exercise program to restore strength in her upper back and shoulders, helping to reduce the strain on her neck.
Unfortunately, Ally had decided to go back to school, and between work, her classes, and her family, she simply didn’t have time for physical therapy. So, while we were able to help Ally in the short term, her pain persisted in the long term, eventually landing her back in our clinic a year later.
Sarah’s Story: A Dedicated Strength Training Program
Sarah’s situation was very similar to Ally’s. She was a marketing assistant who also spent a great deal of time on both her laptop and a mobile phone, and she also experienced a gradual onset of neck pain. And, like Ally, she paid us a visit when it became too much.
We gave her a similar diagnosis: a strained neck muscle brought on by improper posture and prolonged sitting. We also provided her with acute pain relief. The difference? Sarah was able to continue her treatment with a six-week therapeutic exercise program.
We met with Sarah twice weekly to guide her through a custom set of targeted neck, shoulder, and upper back exercises. We started with gentle stretches and mobility work before progressing to resistance training exercises. With the help of some dumbbells and an exercise band, Sarah built strength through her upper body, providing her neck with the support it needed.
We also helped Sarah set up her workstation to be more ergonomic, including adjusting the height of her computer monitor and rearranging her keyboard. And we gave her some tips for maintaining postural awareness throughout the day.
The result? After six weeks, Sarah’s neck pain was entirely resolved — and she didn’t have to seek additional treatment!
Three Exercises to Strengthen Your Shoulders and Upper Back
Maintaining strength throughout your shoulders and upper back is crucial to avoid neck pain! The physical therapists at Fitness Matters can help you develop a customized exercise program that addresses your needs and fits with your abilities.
Curious about what exercises we might include in that program? Here’s an overview of three common resistance training exercises we often use to help people with neck discomfort. Before trying any of them yourself, make an appointment with our team to ensure you’re using the right weight and proper form.
External Shoulder Rotation with Band
Anchor a resistance band at elbow height and stand sideways, holding the band with your outer arm. Keep your elbow at 90 degrees, tucked to your side. Slowly rotate your forearm outward, then return to start. Do 10–15 slow, controlled reps for 2–3 sets. Keep your elbow still and stop if you feel pain.
Reverse Flies
Lean forward at your waist with your elbows slightly bent and dumbbell in each hand. Slowly raise the weights until they are in line with your shoulders.
Modified Push-Ups
Push-ups are a great way to build upper back and shoulder strength, but if you find the standard push-up too difficult, never fear: the modified version is just as effective. Start on your hands and knees (instead of your feet) with the body in a straight line from head to knee. Slowly lower your chest until it’s a few inches off the floor, then rise back up.
A dedicated strength-training program is a great way to reduce neck discomfort. Schedule an appointment with us to get started with one of your own!
Ready To Attack Your Neck Pain at the Source?
If you’re struggling with persistent neck pain, physical therapy at Fitness Matters can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized treatment plan that seeks to resolve your neck pain altogether. Call us today to get started!
Recipe of the Month: Homemade Cranberry Sauce
Ingredients:
- 4 cups fresh cranberries, or use frozen
- ½ cup maple syrup
- ¼ cup water
- 1 teaspoon orange zest
- Pinch of salt
Instructions:
- In a medium saucepan over medium-low heat, combine the cranberries, maple syrup, water, orange zest, and salt. Bring to a simmer, stirring often so that the maple syrup doesn’t burn.
- Reduce the heat to low and cook, stirring frequently, until the cranberries burst and their juices thicken, 15 to 20 minutes, keeping in mind that the sauce will continue to thicken as it cools. Taste and add more sweetener or orange zest, if desired.
- Serve warm or at room temperature.
