Causes of Upper Back and Lower Neck Pain

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Neck pain can be a real pain the neck. Neck tension, stiffness, and soreness are common afflictions that usually result from a combination of poor muscle tone and repetitive daily habits (like looking down at a phone). Fortunately, most neck pains can be fixed. By making changes to some of your habits and incorporating exercise into your routine, you can treat current neck problems and prevent them in the future. If you are experiencing severe or chronic neck pain, you may want to seek help from a professional.

1. 1

   Lie on your back with "cactus" arms. Lay down on the ground. Keep your feet on the floor with your legs bent, or stretch your legs out straight. Bend your elbows, keeping your arms on the floor and your palms facing up. Your arms should frame your face, and look kind of like a cactus (or goalposts). Stay in this position for 5-10 minutes to allow your neck and shoulders to release.^[1]

   • In order to get neck relief, you will need to stretch out your shoulders, back, and legs.
   • Perform these five moves in a sequence.
   • If you are in severe pain, consult your doctor before starting any kind of exercise.

2. 2

   Let your head hang in a half-plank position. Get into a "tabletop" position on all fours. Make sure that your knees are directly under your hips and your wrists are under your shoulders. Walk your hands out so they are 6 inches (15 cm) in front of you. Lean your hips forward, so that your shoulders are over your wrists again, putting you into a "half-plank" position. Bring your shoulder blades together on your back, and allow your head to hang forward. Hold this position for 2 minutes.^[2]

   • Allowing your head to hang forward may seem counter-intuitive, but this position allows your shoulder girdles to release. This will reduce the tension in your neck.
   • It can be difficult to hold this position for the full 2 minutes at first. Just try to hold it for as long as you can. Work up to the full 2 minutes.

3. 3

   Lie with your legs up the wall. Sit down facing a wall, and recline down onto your back. Scoot your bottom right up next to the wall, and lift your legs up against it. Keep your feet hip-distance apart. Tuck your shoulder blades underneath you and bring them together on your back. Hold this position for 3-10 minutes.^[3]

   • It can help to place a little bit of weight--such as a sandbag--on the bottoms of your feet, to get a deeper release. Ask someone else to place the weight on your heels to prevent yourself from straining your neck.

4. 4

   Sit with your back against the wall. Turn so that you are facing away from the wall, and press your back up against it. You can sit cross-legged, or with your legs out straight. Gently press your back and the back of your head into the wall.^[4] Pull your shoulder blades together gently, and engage your core. Hold this for 3 minutes.

5. 5

   Lie on the floor in a "frog" position. Lie down on the floor on your back, with your knees bent and your feet on the floor. Bring your feet together so that they are touching, and then allow your legs to fall out to each side. This will help loosen your lower back, hips, and neck. Hold this for 5-10 minutes.^[5]

   • Try to relax deeply in this position.

1. 1

   Check your posture. Poor posture can have a negative effect on your whole body, causing nagging pain in your neck. Improving your posture is a process that will take time. Make a point of checking in with your posture regularly. It can help to set reminders on your phone every hour.^[6] To set yourself up for good sitting posture:

   • Sit up tall, lifting your chest forward and up.
   • Pull your shoulder blades together.
   • Relax your shoulders so your shoulders blades move down your back.
   • Engage your abdominal muscles to hold your pelvis in place.
   • Tuck your chin slightly and lift the crown of your head toward the sky.

2. 2

   Sit back in a supportive chair. Sitting is not a very natural position for our bodies. All the time we spend sitting in chairs--at work, in the car, and at home--can cause a lot of tension in our necks. You can mitigate this strain by making sure that your chair is supportive for your neck, and by sitting all the way back into it.^[7]

   • Look for a chair with a headrest. Press your head gently into the headrest while you sit.
   • If you need to sit for long periods at a time, set a reminder on your phone to help you remember to sit back.
   • If you work at a computer, try bringing your monitor in closer, so you don't lean forward.
   • Take a break every hour. Get up from your seat and move around.
   • Sitting on an exercise ball is even better if you're able to.^[8]

3. 3

   Change your sleeping position. The way you sleep can have major effects on the way your body feels, particularly your neck. In terms of neck and spine health, the worst position for you to sleep in is on your stomach, and the best position is flat on your back. Sleeping on your side is somewhere in the middle.^[9]

   • Try using a thin, firm pillow.
   • Try a pillow that molds to the shape of your head and neck, like a memory foam or water pillow.
   • If you are a side sleeper, place a pillow between your legs to keep your spine in alignment.
   • The type of mattress you sleep on could also be causing your neck pain. The best type of mattress to sleep on will be different for everyone—some people prefer firm mattresses, while others people prefer soft mattresses. You'll need to test out different mattresses and see what works best for you.^[10]

4. 4

   Change the way you use your phone. Your phone might be causing tension and strain in your neck in two ways: causing you to lean to one side to talk, and causing you to crane forward to browse and text. If you spend time talking on the phone regularly, try using earbuds or talking on speaker phone instead. If you spend a lot of time messing around with apps or texting, try holding your phone up higher in front of your face to avoid leaning in.^[11]

   • Be sure to take breaks from your phone.
   • Stretch your neck after a long session of looking down at your phone.
   • Phone compatible earbuds can be purchased online or at any store that sells electronics.

5. 5

   Drink plenty of water . It might not seem like the amount of water you drink would have any effect on your neck. However, the discs in your spine require water in order to maintain space between your vertebrae. Staying hydrated helps your spine stay in proper alignment, and slows down the degeneration of your discs as you age.^[12]

   • Drink a glass of water as soon as you wake up.
   • Carry a water bottle with you throughout the day.
   • Try to drink 8 fluid ounces (240 ml) 8 times a day.

6. 6

   Make sure you're getting enough magnesium. Magnesium is a mineral that helps control the contraction and relaxation of muscles. If you are chronically low on magnesium, you are more likely to experience muscle strain. Try to incorporate more magnesium into your diet to help improve the health of your neck.^[13]

   • Magnesium-rich foods include spinach, pumpkin seeds, and yogurt.
   • You can purchase magnesium supplements.
   • Adding Epsom salt (magnesium sulfate) or magnesium chloride flakes to your bath water is a great way to absorb magnesium. You can also try giving yourself a massage with a magnesium chloride oil.

1. 1

   Talk to your doctor. If you are experiencing severe, chronic, or persistent neck pain it is a good idea to discuss this with a medical professional. Your doctor can examine you, assess any other symptoms, and take x-rays to help determine what's going on. If your doctor thinks you should see a specialist--such as a physical therapist, osteopath, or chiropractor--they can refer you to another physician they trust.^[14]

   • Your doctor may recommend using ice or heat therapy. While ice therapy is good for recent injuries, it's best to use it short term. Heat can help relieve chronic pain and muscle tension, so you may want to try a microwaveable neck wrap.^[15]

2. 2

   Get a massage. A professional massage is an excellent way to reduce stress, release tension, and help your neck feel better. Make an appointment with a massage therapist ahead of time. When you show up for your massage, let the therapist know that your neck is bothering you, so they can focus on that area of your body.^[16] You might try:

   • Swedish massage, for general relaxation and release
   • Deep tissue massage, for deep knots and muscle tension
   • Sports massage, to address injuries

3. 3

   Visit a physical therapist. A physical therapist will examine your body and evaluate your movements to determine what it going on with your neck. They will guide you through a series of exercises to help strengthen your muscles and address underlying issues. You'll also be asked to perform some movements at home.^[17]

   • It is a good idea to get a referral from your physician for a good physical therapist.

4. 4

   Try acupuncture. Acupuncture involves the insertion of tiny needles into specific locations in the body. Although it may seem strange, acupuncture has been proven effective at treating and managing neck pain.^[18] . Make an appointment with a licensed acupuncturist in your area, and give this traditional medical approach a try.^[19]

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• Question

  What's the biggest cause of neck pain?

  

  Jarod Carter is a Physical Therapist, Consultant, and the Owner of Carter Physiotherapy, a manual physical therapy clinic in Austin, Texas focused on manual therapy as well as telehealth services to resolve pain and injuries. Dr. Carter has over 15 years of professional physical therapy experience. He received a DPT (Doctor of Physical Therapy) and an MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences. Dr. Carter also holds a BS in Kinesiology from the University of Texas at Austin.

  

  Physical Therapist

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  There are very few neck patients in my practice who, unless they've been in a car accident, have actually become neck patients without having poor posture. Posture is that correlated to neck pain and upper back pain. It's very rare that someone comes in with bad neck and upper back pain without also having pretty poor posture. That's why it's so important to make sure you're sitting with good posture at your desk.

• Question

  When is neck pain considered chronic?

  

  Jarod Carter is a Physical Therapist, Consultant, and the Owner of Carter Physiotherapy, a manual physical therapy clinic in Austin, Texas focused on manual therapy as well as telehealth services to resolve pain and injuries. Dr. Carter has over 15 years of professional physical therapy experience. He received a DPT (Doctor of Physical Therapy) and an MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences. Dr. Carter also holds a BS in Kinesiology from the University of Texas at Austin.

  

  Physical Therapist

  Expert Answer

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• Never stretch or move past your neck's range of motion.

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To fix neck pain, try lying on your back with your legs up and against a wall for 5 minutes to help stretch your neck muscles. Or, you can try getting on all fours and letting your head hang forward for a few minutes to relieve tension in your neck. For persistent neck pain, try sleeping on your back if you don't already since sleeping on your sides or stomach puts pressure on your neck. Also, make sure you sit up straight and all the way back in your chair while you're working. For more advice from our Medical co-author, like how to fix neck pain with the help of a specialist, scroll down!

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Causes of Upper Back and Lower Neck Pain

Source: https://www.wikihow.com/Fix-Neck-Pain

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