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 Goldman Physical Therapy 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?
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!
Ready To Attack Your Neck Pain at the Source?
If you’re struggling with persistent neck pain, physical therapy at Goldman Physical Therapy 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!
Say Goodbye to Pain – Get Started with PT Now!
Rediscover pain-free living at Goldman Physical Therapy—schedule your appointment today and take the first step toward feeling your best again!
Exercise of the Month
SHOULDER SHRUGS
Stand tall with your arms at your sides, holding a dumbbell in each hand (optional). Slowly lift your shoulders up toward your ears in a shrugging motion. Hold briefly at the top, then lower your shoulders back down with control.
3 Sets, 10 Reps. (Materials needed: optional dumbbells)
Our Patients Get Great Results
“Great experience following back surgery. Haylee is a master therapist and addressed my multiple complex physical conditions, allowing me not only to rehab from surgery but also to become active once again. Truly thankful. Highly recommend Goldman PT and Haylee. She is great.”
-Noam N.
Follow Us on Facebook!
Click the button below to follow Goldman Physical Therapy on Facebook to keep up to date with what we are doing around the clinic and community!
Innovative Approaches to Physical Wellness this Thanksgiving Season
Thanksgiving is more than just a day of feasting; it’s a time to come together and celebrate what we’re thankful for. While traditional advice often emphasizes the basics, let’s elevate your approach to physical well-being this season with these cutting-edge tips:
- Dynamic Warm-Up Before the Turkey Trot: If you’re planning a Thanksgiving morning run or family games, forget old-school stretching. Use a dynamic warm-up to prep your muscles and boost your range of motion.
- Text Neck Prevention: As we catch up on social media or text friends and family Thanksgiving wishes, “text neck” can be a real issue. Counteract this by sitting tall or not at all and doing neck stretches every hour.
- Mindfulness Through Movement: Instead of sitting to meditate or relax, try combining mindfulness with gentle movements like Tai Chi or a light stroll through the neighborhood.
Embrace your health by prioritizing your physical and mental well-being to ensure you have the best Thanksgiving yet! 🦃
November Word Scramble
nrbareycr
tfuisngf
ouoarncpic
iamylf
drapea
altkunhf
Answer Key
cranberry
stuffing
cornucopia
family
parade
thankful
Thank You for Subscribing to Goldman Physical Therapy
Enjoy the juicy flavor of Greek-inspired turkey burgers blended with fresh spinach and Mediterranean spices. Healthy, hearty, and full of flavor, they’re a perfect twist on the classic burger night.
Enjoy This Seasonal Recipe!
Greek Turkey Burgers with Spinach
- 1 cup frozen chopped spinach, thawed
- 1 lb 93% lean ground turkey
- ½ cup crumbled feta cheese
- ½ tsp garlic powder
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp ground pepper
- 4 small hamburger buns, preferably whole-wheat
- 4 tbsp tzatziki
- 12 slices cucumber
- 8 thick rings red onion (about ¼-inch)
Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
Maintaining strength throughout your shoulders and upper back is crucial to avoid neck pain! The physical therapists at Goldman Physical Therapy 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.
- Shoulder Press: With a dumbbell in each hand, make a “field goal ” shape with your arms: your arms are bent at a 90-degree angle with your palms facing up. Brace your core as you press the weights overhead, then slowly lower them back down to your starting position.
- 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!
Meet Our Team
Dr. Aditi Patel, DPT
Doctor of Physical Therapy
Dr. Haylee Alonso, DPT
Doctor of Physical Therapy
