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.”
At Foundation Physiotherapy and Wellness, our integrated team looks at how the whole body works together. This means not just treating sore neck muscles, but also evaluating shoulder strength, spinal alignment, and postural patterns with input from multiple specialists.
Let’s look at two case studies with people who 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 a physical therapy assessment and input from our chiropractors to assess spinal alignment that was contributing to her discomfort. We determined that her neck muscles were overworked/strained due to structural weakness in her ligaments and underlying structure.
Ally’s treatment involved acute pain management using manual therapy from an RMT and physiotherapist, including stretching the strained muscles, which did help her immediate symptoms. However, in order to stay better, Ally needs to manage the weekly load on her neck and begin a strengthening program. The physiotherapist prescribed a multi-week plan to restore movement and strength in her upper back and shoulders, helping to reduce the strain on her neck.
During her plan, Ally had decided to go back to school and between work, classes, and social commitments, she simply didn’t have time for physical therapy. By stepping away from care, she also missed the benefit of a coordinated, team-based plan that could have provided lasting results.
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 movement started to become limited in her neck.
She received a similar diagnosis: a strained neck muscle brought on by improper posture and prolonged sitting. She also received manual therapy and stretching for her acute pain relief. The difference? Sarah was able to continue her treatment with an eight-week therapeutic exercise program.
For the first two weeks, Sarah came twice a week alternating between physio for reassessment and exercise progression and massage therapy for management. Following the acute pain period, Sarah attended once a week for the next 3 weeks with her physio to guide her through a custom set of targeted neck, shoulder, and upper back exercises. Following 5 weeks, Sarah was attended once every two weeks for another 6 weeks to ‘load up’. This means she added dumbbells and an exercise band, to build strength through her upper body, providing her neck with the support it needed.
In addition to guided strength training with her physiotherapist, Sarah also worked with a chiropractor for adjustments to her neck joints, a massage therapist to ease tension during her program and received ergonomic advice from our team to adjust her workstation. This ergonomic assessment was part of our team-based approach, combining physiotherapy and chiropractic care with education and coaching to support healthy habits at home and work.
The plan:
Weeks 1 and 2: 2x every week (1 physio and 1 massage) = 4 visits
Weeks 3, 4, 5: 1x physio every week = 3 visits
Weeks 6, 8, 10 1x physio every two weeks = 3 weeks
Weeks 12 ongoing 1x every month (physio, massage and/or chiro)
The result? After ten weeks, not only was Sarah’s pain resolved, her underlying causes (shoulder and upper back) were stronger and less stiff! Sarah continues 1/month between physio, massage or chiro for regular reassessment and checking in of her symptoms.
Ready To Attack Your Neck Pain at the Source?
If you’re struggling with persistent neck pain or stiffness, we can help! 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.
At Foundation Physiotherapy and Wellness, lasting results often come from the combined expertise of our physiotherapists, chiropractors, massage therapists, and movement specialists. Together, we ensure your care plan addresses every factor contributing to your neck pain. Call us today to get started!
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In a crowded healthcare market, it feels like you’re asked to make endless choices: Which clinic? Which provider? Do they have the experience for me?
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Choosing Foundation means selecting a physiotherapy brand that is 100% owned and managed by healthcare practitioners. We care about clinical excellence and outcomes, FIRST.
It’s the commitment to our patients above all else.
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👉 As physiotherapy leaders in the community, we understand physiotherapy throughout the lifespan. We offer a variety of approaches and care models. We can handle most conditions, so we don’t have to say no to anyone.
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At Foundation, we are not just your average ‘physio clinic.’ — we set the bar VERY high for what great physiotherapy should be.
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Home Care Physiotherapy
If you or a loved one is facing physical limitations due to surgery, stroke, or other health challenges, Foundation Physiotherapy & Wellness in Toronto now offers Foundation @HOME—bringing expert physiotherapy directly to your doorstep. Our licensed therapists provide personalized, clinic-quality care in the comfort of your home, making recovery more accessible, convenient, and tailored to your environment.
With benefits like reduced travel, improved comfort, and the ability to involve family in care, our in-home services support safe, effective rehabilitation. From your initial assessment to customized treatment plans and follow-up sessions, we’re here to help you regain independence, mobility, and a better quality of life—right where you live.
Chiropractic Care for Neck and Back Pain
When people think of treatment for neck and back pain, physical therapy often comes to mind first. But chiropractic care also plays a valuable role in restoring comfort and mobility. At Foundation Physiotherapy and Wellness, chiropractic care is not a stand-alone option. Instead, it is fully integrated into our full-body treatment approach, ensuring patients benefit from multiple perspectives on recovery.
Chiropractors focus on the alignment and mechanics of the spine. Misalignments, or areas of restricted movement, can place additional strain on muscles and joints, often contributing to recurring neck and back pain. Through spinal adjustments and mobilizations, chiropractic care helps restore proper motion in the joints of the spine. This can decrease irritation on surrounding muscles, improve posture, and reduce compensatory strain in the upper back and shoulders.
What makes chiropractic at Foundation Physiotherapy and Wellness unique is how seamlessly it works alongside physiotherapy, massage therapy, and exercise-based rehabilitation. This coordinated plan provides patients with a stronger foundation for healing. For someone dealing with persistent neck or back discomfort, chiropractic care becomes an important part of addressing the root cause of pain while supporting long-term stability and resilience.
Ready to Feel the Difference?
If neck or back pain has been interfering with your daily life, chiropractic care at Foundation Physiotherapy and Wellness may be the missing piece. By working with our integrated team, you can address the cause of your discomfort and build long-term strength and stability.
Contact us today to schedule an appointment and start moving toward lasting relief.
Healthy Recipe:
Healthy Spinach Dip
This Delicious Healthy Spinach Dip is the perfect guilt-free snack, packed with flavor and wholesome ingredients. Whether you’re hosting friends or craving a light bite, it’s a tasty way to enjoy a classic favorite.
Ingredients
- 2 x 10 oz packages chopped spinach, frozen
- 1/2 large onion, finely chopped
- 2 large garlic cloves, minced + 1 small garlic clove, grated
- 1 medium carrot, finely grated
- 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
Instructions
Defrost spinach in a colander overnight or microwave it. Squeeze out excess water and place in a medium bowl. In a non-stick skillet over medium heat, sauté onion, 2 minced garlic cloves, and carrot in a bit of oil for about 7 minutes. Add to the spinach along with yogurt, mayo, salt, and pepper. Mix well. Grate in more garlic to taste. Chill for a few hours if possible. Serve with pretzel chips or brown rice crackers.
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Our Patients Get Great Results
“I saw Ryan Albert for an acute shoulder injury at the recommendation of a trainer in the fitness industry. I was initially a bit skeptical as previous chiropractic experience wasn’t great, but Ryan completely changed my view.
His approach was holistic and went far beyond adjustments – he gave me effective prehab exercises and answered questions between appointments (plus my billion questions during treatment). He also has a sense of humour. I don’t exactly look forward to any future injury, but if it happens, I’ll be glad to work with and learn from him again.
Ryan is everything a chiropractor should be.”
-Taylor P.