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, the problem may be 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 ProClinix Sports Physical Therapy & Chiropractic 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 massage therapy, cervical chiropractic adjustments, and weekly acupuncture sessions, 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.

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2 tbsp oil, for frying
2 cups Greek or regular plain yogurt, at least 2% fat
1/4 cup mayo
1 tsp salt
Ground black pepper, to taste

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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. Our multidisciplinary team 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, chiropractic care, acupuncture, and massage therapy at ProClinix Sports Physical Therapy & Chiropractic can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized, integrated treatment plan that seeks to resolve your neck pain altogether.

Call us today to get started!

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Monthly Article

Hit Harder, Swing Smarter: The Secret to a Killer Forehand

By Dr. Chris Ju, PT, DPT, FAFS, CSCS

Have you been watching the US Open and wondering how the pros make a 90 mph forehand look effortless?

Spoiler alert: it’s not all about brute force. In this month’s featured article, Dr. Chris Ju breaks down the real secrets to generating powerful, controlled forehands — using smart technique, body mechanics, and injury-preventing movement.

Master the unit turn
Engage your full kinetic chain
Use footwork to create balance and power
Learn why relaxing your grip = more pop
And much more…

Whether you’re looking to improve your game or stay injury-free, this guide is a must-read for tennis players at any level.

To learn more or book with Dr. Ju, call 914.801.8811 or email him at cju@proclinix.com

Try These Exercises

Maintaining strength throughout your shoulders and upper back is crucial to avoid neck pain! The physical therapists, chiropractors, massage therapists, and acupuncturists at ProClinix Sports Physical Therapy & Chiropractic can help you manage acute pain and work through 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 a 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!

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At ProClinix Sports Physical Therapy and Chiropractic, we don’t just treat injuries; we build unstoppable athletes.
For 15 years in Westchester, we’ve been blending education with edge, guidance with grit, and rehab with resilience—because you deserve more than a recovery, you deserve to be better PERIOD.

Our athletes and patients are our purpose, because We Are ProClinix!

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Dr. Evelyn Helping You Move Freely Again!

Watch as Dr. Evelyn, our expert Physical Therapist and Certified Lymphatic Specialist, performs a demonstration of upper extremity bandaging—a vital technique used in managing lymphedema for patients recovering from a mastectomy or lumpectomy. This careful and effective method helps reduce swelling, improve mobility, and support healing. 💙

At ProClinix, we have providers that specialize in lymphedema management, combining expertise and compassion to guide you through every stage of your recovery. Whether you’re recovering from surgery or managing chronic lymphedema, our team is here to help you move more freely and comfortably. 💪

📍Dr. Evelyn is now seeing both orthopedic and lymphatic patients at our Larchmont location: 1385 Boston Post Road, Larchmont, NY.

To learn more about Dr. Evelyn’s specialty or to schedule a consultation:
call 914-639-3999 or email admin@proclinix.com

The Surprising Connection Between Neck Pain and A Weak Upper Back