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 Atlanta Human Performance Center 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 Atlanta Human Performance Center 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!
Your Progress Matters To Us!
Return to Atlanta Human Performance Center and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Sheet Pan Crispy Mashed Potatoes
Ingredients:
- 5 pounds Yukon gold potatoes, peeled and cut into 1 1/2- to 2-inch pieces
- Kosher salt and freshly ground black pepper
- 1/3 cup vegetable oil
- 4 tablespoons (1/2 stick) unsalted butter, cut into pieces
- 1/4 cup chopped fresh chives
Directions:
Preheat the oven to 425 degrees F. Fit a wire rack in a sheet pan.
Add the potatoes to a large pot and cover with cold water by at least 1 inch. Heavily salt the water and bring to a boil over high heat. Continue to boil until the potatoes can be easily smashed with the back of a spoon, about 10 minutes. Drain the potatoes in a colander, then shake the colander as hard as you can without losing any of the potatoes until they are roughed up and craggy. Transfer the potatoes to the prepared sheet pan and let dry for 10 minutes. Meanwhile, pour the vegetable oil onto a separate sheet pan and heat in the oven for 10 minutes.
Carefully remove the sheet pan from the oven and transfer the potatoes to the hot oil (carefully, as the oil might splatter a bit). Gently mash the potatoes with the back of a spoon until they fill most of the sheet pan, then season with 1 tablespoon salt and a few grinds of pepper. Scatter the butter over top of the potatoes.
Bake until the bottoms of the potatoes are turning golden brown, about 45 minutes. Toss the potatoes and continue to bake until the bottoms are golden brown and the tops are golden brown in a few places, another 50 to 55 minutes.
Let cool slightly, about 10 minutes. Season with salt and pepper and sprinkle with the chives.
November Word Scramble
nrbareycr
tfuisngf
ouoarncpic
iamylf
drapea
altkunhf
Answer Key
cranberry
stuffing
cornucopia
family
parade
thankful
Exercise of the Month
NECK GLID
Stand tall with your shoulders relaxed and your head in a neutral position. Gently draw your head straight backward, keeping your chin level—like you’re trying to make a double chin. Avoid tilting your head up or down. Hold briefly, then return to the starting position.
3 Sets, 10 Reps.
Our Patients Get Great Results
“Always professional & addresses my needs accordingly. Never feel rushed, the staff is very friendly!!!!“
– Michelle A.
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! 🦃
