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 Connecticut Physical Therapy Specialists 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?
Staff Spotlight: Greg Hutchinson
Greg graduated in 2019 from Sacred Heart University with his Doctorate in Physical Therapy. He will begin his residency in Orthopedic Manual Physical Therapy (MTI) in January 2022. Outside of work Greg enjoys spending time with family, music, and soccer.
Our Patients Get Great Results
“I cannot say enough about CTPTS, notably their Glastonbury office. Exemplary individual care in a relaxed environment with great music, thanks to Jamar. The team here is amazing. Skilled, genuinely caring, friendly and patient therapists. Their hands on approach is exactly what I needed. Although my time with them is complete, exercises I’ve learned to this day help manage any discomfort I have. Once again, each and everyone at this facility is truly amazing, more notably “Kyle”. To that end, I highly recommend anyone in need of physical therapy to CTPTS, hands down the absolute best care anyone can receive.”
– T.D.
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 Connecticut Physical Therapy Specialists 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!
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 Connecticut Physical Therapy Specialists 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!
Tips for Parents as School Ends and Summer Begins
As summer break approaches, parents can prepare for their kids being out of school with these practical tips:
- Plan Activities: Organize a list of summer activities to keep kids engaged, such as outdoor sports, art projects, or day trips to parks and museums.
- Set a Routine: Maintain a structured daily routine with regular wake-up times, meal schedules, and designated study or reading periods to promote consistency.
- Healthy Eating: Stock up on nutritious snacks and plan balanced meals to keep kids energized and healthy throughout the summer.
- Safety First: Ensure your home and outdoor play areas are safe and child-proofed. Discuss safety rules with your children, especially if they spend more time outside.
- Screen Time Limits: Set reasonable limits on screen time to encourage physical activity and reduce excessive device usage.
By following these tips, parents can create a balanced and enjoyable summer experience for their children, combining fun, learning, and safety throughout the break.
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Are you a passionate Doctor of Physical Therapy looking to make a meaningful impact?
Join our team and become an integral part of our mission to enhance lives through rehabilitation and wellness. We’re seeking a dedicated and skilled individual to join our dynamic team, providing exceptional care and support to our valued patients. As a Doctor of Physical Therapy with us, you’ll have the opportunity to collaborate with a diverse and talented team, utilizing the latest techniques and technologies to help our patients achieve their goals. If you’re ready to take the next step in your career and make a difference in the lives of others, we want to hear from you!
Recipe of the Month: Roasted Carrot Salad
Ingredients:
- 2 pounds carrots peeled and sliced diagonally
- 1/2 cup sliced almonds
- 2 cloves garlic minced
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons cider vinegar
- 2 teaspoons honey
- 1 package (4 ounces) Danish blue cheese, crumbled
- 1/2 cup dried cranberries
- 3 cups arugula
Directions:
- Begin by preheating your oven to 400 degrees F. Mix together the carrots, almonds, and garlic on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat and spread out in an even layer.
- Roast the carrots for about 30 minutes until they are soft and the edges start to turn brown. Stir them twice while roasting. Remove from the oven and cool to room temperature.
- Transfer the carrots to a large bowl. Drizzle with vinegar and honey. Toss to coat. Add the blue cheese, cranberries, and arugula. Mix gently to combine.
Clinic News
The Practice Marketing Podcast
Tune in now to the latest episode of ‘The Practice Marketing Podcast’ CTPTS was featured on! Colin & Olivia dove deep into marketing a 3 location PT practice and shared valuable insights into the PT world. Available on Apple Podcasts & Spotify – also available on YouTube!
