Pain in the neck can often be related to a lack of strength and mobility in the upper back (thoracic spine).
The Mobility Perspective
When there is a lack of movement in the back, the relatively more mobile joints in the neck often have to compensate in everyday movements which can overload or irritate them over time.
For example, in normal neck rotation the top 4 vertebral bones of the upper back also need to rotate a small amount to allow full range of movement, without this synergistic movement the neck can often feel “blocked” or “catchy”, with pain sometime occurring in the upper back as well.
The “Motor Control” or Strength Perspective
When there is weakness in the upper back there can be an overload or seizing up of the muscles around the neck as they attempt to make up for the lack of strength below or protect the neck.
Often those tight and painful upper trap muscles are a result of this. Instead of spending time stretching or releasing them, working on your upper back mobility and strength might be the key to a long term fix!
What can you do?
It’s best to get an assessment with a Physio you can help you first figure out where the problem lies.
But here are two exercises we like to use to improve movement in the upper back which you can start with.