How to address neck and upper back pain: Top 3 diagnoses and ways to cope
Neck and upper back pain can affect many actions in daily life – from checking our blind spots while driving to looking up and down. Understanding the causes of our pain can help us take control and stay active. Here’s a breakdown of the top 3 diagnoses associated with neck and upper back pain—cervical osteoarthritis, myofascial pain syndrome, and cervical disc herniation—and some practical tips for managing them so you can keep moving.
1. Cervical osteoarthritis (OA)
Cervical osteoarthritis, also known as cervical spondylosis, is a condition that affects the joints and discs in the neck. As we age, natural changes can lead to cartilage loss and bone spurs, which may cause stiffness, pain, and lower neck mobility. Many people think cervical OA is brought on by aging, but studies indicate that lack of movement and prolonged poor posture also play significant roles in its development.
A study published in The Lancet Rheumatology found that regular, low-impact exercise can help manage symptoms by increasing mobility and strength in the neck. The study noted that gentle exercises can prevent further degeneration by promoting circulation and reducing stiffness. [1]
Bold tip: Gentle, mindful movements like Tai Chi and yoga can help improve neck flexibility and reduce stiffness. Deep breathing can also help manage our perception of pain by calming the nervous system.
2. Myofascial pain syndrome (MPS)
Myofascial pain syndrome is characterized by pain which originates from trigger points in the muscles. It is often caused by stress, poor hydration, and being sedentary. In the neck and upper back, this can lead to chronic stiffness, headaches, and even pain in other areas of the body. Unlike other conditions that stem from joint issues, MPS is rooted in muscle issues. It often requires targeted movements to relieve tension and improve blood flow to affected areas.
Research shows that stretching and strengthening exercises targeting the neck and shoulder muscles can lead to less pain and better range of motion in individuals with MPS. [2]
Bold tip: Gentle neck and shoulder stretches, as well as strengthening exercises for the upper back, can help reduce trigger points over time. Engaging in mindful, relaxed stretching, such as in Bold’s yoga classes, can ease the tension that contributes to MPS.
3. Cervical disc herniation
A cervical disc herniation occurs when the soft center of a spinal disc pushes through an opening in its tougher outer layer. This can compress nearby nerves, which can cause pain, numbness, or tingling that radiates through the shoulder and arm. Cervical disc herniation isn’t always due to sudden injury, it’s often caused by a sedentary lifestyle.
Studies show that physical therapy and targeted strengthening exercises help to reduce pressure on the affected area, relieving pain and supporting recovery. [3]
Bold tip: Gentle strengthening exercises for the neck and shoulder muscles can improve stability and reduce strain on the cervical spine. Pilates and gentle yoga can also help build strength and flexibility without aggravating the disc.
Manage pain with Bold
Neck and upper back pain can be difficult, but you don’t have to just ‘deal with it.’ Consider the causes of your pain and take Bold’s gentle movement classes like stretching, yoga, and Tai Chi to manage discomfort and enhance your overall well-being. Trust in your body’s ability to move and adapt – stay optimistic and stay active with Bold.
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