Neck and Upper Back Pain

Neck and upper back pain can encompass a large anatomical area from the base of your skull to your shoulders and reaching down across your shoulder blades. Neck pain can also give rise to pain, and symptoms such as tingling and numbness, into your arms and hands.

Complaints here are very common, sometimes associated with trauma or injury, other times the blame is aimed at our posture. Other causes can include muscle strains and degenerative changes such as OA and spondylosis. Inactivity (sitting at a desk all day at work) and Overactivity (High stress environments, anxiety) can have a negative effect on the surrounding musculature and this often causes an increase in pain in the area.

More often than not, these pains can be easily managed with the correct advice, exercise routines and short term use of medications. It’s best to follow a “little and often” approach to these exercises, as the high frequency means that you are keeping mobile and the low repetitions reduce risk of flare ups.

The following exercise programs are designed to be implemented with that “little and often” approach:

Neck and Upper Back Exercises - Level 1

Neck and Upper Back Exercises Level 1 Patient Information Leaflet

Neck and Upper Back Exercises - Level 2

Neck and Upper Back Exercises Level 2 Patient Information Leaflet

Neck and Upper Back Exercises - Level 3

Neck and Upper Back Exercises Level 3 Patient Information Leaflet

The following advice leaflets focus on 4 specific diagnoses associated with neck pain.

Mechanical Neck Pain Patient Information Leaflet

Osteoarthritis of the Spine Leaflet

Cervical Radiculopathy Patient Information Leaflet

Whiplash Patient Information Leaflet

If you experience any of the following symptoms however, we would suggest to attend an A&E department for a medical opinion:

• Recent difficulty in swallowing.
• Reduced grip strength or an increase in dropping items in both hands.
• Tingling or numbness that spreads down both arms at the same time.
• Stumbling or tripping when you walk, dragging your feet on the floor.