Upper back pain and neck pain often go hand in hand. In many cases, these symptoms are caused by the same underlying injury or health condition. Pain around the neck and upper back can be the result of muscle tension, soft tissue injuries and many other issues. Pain in this region can be highly distracting; it’s also often related to symptoms like headaches and neck stiffness, which can further affect your ability to function in daily life. Fortunately, treatments are available. If you’re experiencing chronic pain in your upper back and neck, physical therapy can be a great option.

Neck and back pain are common issues around the world. According to one global study, neck pain affected 203 million people in 2020. If you have chronic upper back and neck pain, you are not alone. When it comes to treating pain in this region, physical therapy is renowned for its efficacy and long-term benefits. Unlike treatments such as pain medication, physical therapy directly addresses the source of your pain rather than only managing the symptoms. Physical therapists use an array of treatments to deliver optimal results. By learning about these treatments, you can get a better idea of how physical therapy can help you.

3 great PT treatments for upper back and neck pain

• Targeted exercises — With targeted exercises that engage your upper back and neck, you can improve your physical fitness while reducing your pain levels. Not sure what exercises are best for you? Your physical therapist can help you develop an exercise regimen. With physical therapy exercises geared toward your particular condition and improvement goals, you can start making strides toward improvement. In many cases, upper back and neck pain results from a lack of support. If the muscles around your neck and shoulders are weak, they may contribute to instability and pain around that part of your body. By strengthening your upper back and neck muscles with targeted exercises, you can work to make sure all the parts of your body have enough support.
• Manual therapy — Manual therapy refers to hands-on physical therapy treatment techniques. Popular techniques include soft tissue manipulation, therapeutic stretching and trigger point therapy. Each technique is designed to address certain types of musculoskeletal conditions. Your physical therapist can provide manual therapy treatments tailored to your unique needs. If you have upper back pain caused by muscle knots, for example, your physical therapist may employ trigger point therapy. Muscle knots, also called trigger points, are areas of muscle tissue that have become tender and tight. They often lead to pain in the muscle as well as surrounding tissue. With trigger point therapy, your physical therapist will apply controlled pressure and movements to your muscle knots. This can help release the tension, improving flexibility and relieving pain in the area. Trigger point therapy is just one of the many forms of manual therapy that can provide pain relief.
• Electrical stimulation — An innovative physical therapy modality, electrical stimulation works by blocking your body’s pain signals. This can help keep your pain under control while you work to address your condition. Electrical stimulation can also alleviate muscle tension, making it effective for treating conditions such as muscle knots.

How to relieve upper back and neck pain at home

If you want to continue managing your symptoms at home between in-person physical therapy sessions, taking the right steps, you can keep making progress at a fast pace. Here are some at-home pain management tips to complement your physical therapy:

• Exercise regularly — Your physical therapist may recommend continuing an exercise regimen at home between sessions. Great at-home exercises may include gentle stretches to release tension in your neck, shoulders and upper back. 
• Use ergonomic support — Ergonomic support can be crucial for pain relief and prevention. Ergonomics is all about improving body mechanics. With ergonomic tools like wrist supports, you can reduce strain on your body as you go through your daily routine. Ergonomic support can be especially helpful in the workplace. If you work at a desk, for example, an ergonomic chair and keyboard can be great for improving your posture and body mechanics. Your physical therapist can help you make ergonomic adjustments to reduce upper back and neck pain.
• Improve your posture — Proper alignment reduces strain on the back and neck. By maintaining good posture at all times, you can work to prevent pain throughout your body. Your physical therapist can help you improve your posture and gait, enabling you to move through life with less pain. In addition to using ergonomic support, you can also improve your posture through practice and targeted exercises.

Effective stretching exercises for upper back and neck pain

Stretches can be a great way to alleviate pain and tension in your upper body. By participating in physical therapy, you can learn and practice a range of effective stretching techniques. You can continue using these stretches at home, empowering you to make persistent progress between PT sessions. Here are some of the best stretches for managing upper back and neck pain:

• Neck tilts — Feeling painful tension in your neck and shoulders? Neck tilts may help. This exercise can be a great way to relieve pressure and increase your neck’s range of motion. To start, slowly tilt your head to your right side. Try to tilt your head until your cheek touches your right shoulder. You should feel the stretch in the left side of your neck. Hold for around 10 seconds; then release and move to the other shoulder. Doing a few tilts on each side daily can be helpful, especially if you’re noticing tightness in the sides of your neck.
• Chin tucks — Chin tucks are another simple exercise that can have great benefits. Like neck tilts, chin tucks can be effective for reducing neck tension. They can also enhance your neck’s strength and improve your spinal alignment. To do chin tucks, start in a relaxed sitting position. Next, gently tuck your chin in toward your chest. You may feel the stretch in the sides and back of your neck. Try holding this tuck for at least a few seconds before releasing.
• Shoulder rolls — If you’re experiencing upper back and shoulder pain, shoulder rolls may provide some relief. To start shoulder rolls, stand up with your back straight and roll your shoulders forward. As your shoulders roll, try to keep the rest of your torso relatively static. After doing 10-15 forward rolls, change directions. Rolling backward as well as forward can help further improve your flexibility. By rolling your shoulders, you can also loosen up tight muscles and promote blood flow.

Lattimore Physical Therapy can help you experience relief from upper back and neck pain

At Lattimore Physical Therapy, our team is ready to help you each step of the way. Our pain relief treatments are designed to address the underlying causes behind your pain, enabling you to experience lasting relief. With a personalized treatment plan tailored to your needs, you can get the support and guidance you need.

Contact our team today for more information about our pain relief techniques or to schedule an initial appointment.