The Surprising Connection Between Neck Pain and A Weak Upper Back
February 2026 Newsletter
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 SMART Sports Medicine 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 SMART Sports Medicine 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!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093121/
Sheena Pacheco
(FNP)
Sheena is born and raised right here in Cheyenne, Wy. Sheena started her healthcare career in 2004 and now has over 20+ years health care experience. She graduated from Regis University in 2019 with a Master of Nursing, Nurse Practitioner focus. She is honored to have cared for the Cheyenne community as a Family Nurse Practitioner for over 5 years in a variety of settings, including primary care, urgent care, hematology and oncology.
Sheena believes in a partnership approach to healthcare, focusing on your goals of vitality and wellness. She is excited to join Dr. Ross and the Smart Sports team part time in providing holistic and compassionate care.
In her spare time, she enjoys exercising, camping, fishing, hunting, and spending time with her husband and three children.
(307) 309-5023 Ext: 1017
Our Patients Get Great Results
“Since my early 20s, Dr. Ross and the SMART Sports family have been incredibly kind, respectful, and competent. So when I had a cruel, incompetent, and dismissive experience with a supposed hand specialist at CRMC, I came straight to Dr. Ross. I knew he would treat me compassionately and thoroughly, which he certainly did! He actually listened to me, and also spent ten times more care and effort examining my debilitating hand injury. Right away I was set up with the AMAZING ladies Samantha and Sierra for therapy. My hand went from 100% non-usable to 98% usable in 12 weeks, surpassing all expectations and avoiding surgery! I am so grateful for Dr. Ross and the fantastic physical therapy team at SMART Sports!”
—V. S.
Creamy Tuscan Chicken
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breasts (or thighs)
- Salt and pepper to taste
- 3 cloves garlic, minced
- 1 cup cherry tomatoes (halved)
- 2 cups baby spinach
- ½ cup sun-dried tomatoes (optional but flavorful)
- 1 cup heavy cream
- ½ cup chicken broth
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning (or mix of basil, oregano, thyme)
- Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, then cook for about 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
- Make the sauce: In the same pan, add garlic and cook for 30 seconds. Add cherry tomatoes and sun-dried tomatoes. Cook until tomatoes start to soften.
- Add cream and broth: Pour in heavy cream and chicken broth. Stir in Parmesan and Italian seasoning. Simmer 3–4 minutes until thickened slightly.
- Combine: Add spinach and stir until wilted. Return chicken to the pan, spooning sauce over top. Simmer another 3 minutes to meld flavors.
- Serve: Serve hot over mashed potatoes, rice, or pasta.
Exercise of the Month
Neck Glide
(Neck)
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. (Materials needed: none)
Discover the healing benefits of our 90-degree heated saltwater pool at SMART Sports!
This warm, therapeutic environment is perfect for easing joint pain, calming muscle spasms, and loosening stiffness—especially for those with arthritis or chronic aches and pains. Gentle pool exercises can help you move more comfortably and confidently. Don’t forget to check out our relaxing therapeutic hot tub!
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Make a splash with SMART Sports Medicine Center! Did you know we offer private swim lessons for just $35 per session? Become a member and enjoy individual lessons for only $25 each for up to 3 swimmers. Plus, membership gives parents full access to our gym and pool during business hours. Dive into fitness, fun, and convenience all in one place!
8 Great Reasons to Join Our 24-Hour Gym
Divided into four specialized areas, our 24-hour gym makes it easy to pursue your goals at a pace, intensity level, and time of day that’s right for you.
Whether you’re looking to amp up your powerlifting routine, get in a full-body workout, enjoy a low-impact run, or give group fitness classes a try… we’d be thrilled to welcome you into the SMART Sports family!
“WOW! This is the place to exercise. The staff is friendly and knowledgeable. The equipment is top-notch. THEY HAVE EVERYTHING HERE!” — Ryan O.
Your membership at SMART Sports gives you access to:
- 24-hour main gym
- Heavy lifting room
- Core/stretching area
- 90° Saltwater pool
- Free fitness classes
- Infrared sauna (business hours only)
- Access to personal training
- Retail area with energy and pre-workout drinks, protein bars, and vitamins
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
