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 Excel 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 Excel 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!

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Making New Year’s Resolutions? We Can Help You Keep Them

Setting New Year’s resolutions is a time-honored tradition this time of year, but how many of us will still stick to those resolutions come June–or even February? Firm statistics on the success of New Year’s resolutions are hard to come by, but one study found that 45% of people surveyed felt their resolutions were unsuccessful one year out.

Don’t despair. There are ways to ensure your resolutions are successful, especially if they’re health- and fitness-related, as the vast majority are. In fact, one of the most popular New Year’s resolutions is to exercise more–and that’s one habit Excel Physical Therapy can definitely help you develop!

Physical therapists are movement experts who understand the importance of regular exercise–not just on your appearance, but on your overall health. And if you’re going to make just one resolution, exercising more is a great one! Regular exercise has a radiating effect that impacts your mental health, sleep quality, joint pain levels, mobility, and so much more.

How Physical Therapy Will Keep You Moving All Year Long

One of the biggest challenges in starting a new exercise program is having no idea what to do. Joining a gym is most people’s first step, but it’s also an intimidating maze of unfamiliar equipment and wall-to-wall mirrors. Our therapists will help you develop an exercise program that suits your needs, interests, and ability levels–eliminating that initial hurdle.

Another trick to keep you moving is to track your progress. While many people default to monitoring their weight or appearance, our therapists can provide other measures to give you a complete picture of your overall health and wellness. Range of motion, balance, and strength all paint a comprehensive portrait of your overall progress.

Knock This Resolution Out of the Park!

Make 2026 the year you stick by your resolution! With the Excel Physical Therapy team in your corner, you’ll build an exercise habit for life.

Call us today to learn more!

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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)

Success Story

Mary F.

“My therapist, Amanda helped me stretch to relieve pain and gain mobility. She did hands on work to relieve pain and heal. She also supported me with knowledge and taught me how to continue. She’s the best! “