Upper Back & Neck

The neck and upper back are the second cluster of complaints that fills my appointment book — partly because we sit, partly because we look down at phones, partly because the cervical spine is the most mobile and least protected segment in the body. These notes work through the patterns from the deeper structural ones (whiplash, disc herniation) down to the postural and ergonomic adjustments most patients respond to surprisingly well.

• 30 Jul 2026 Neck pain exercises A practice note on neck pain exercises — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 29 Jul 2026 How to relieve neck pain: What I Tell Patients A practice note on how to relieve neck pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 21 Jul 2026 Upper back pain exercises: What I Tell Patients A practice note on upper back pain exercises — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 18 Jul 2026 The best stretches for tech neck: What Helps A practice note on the best stretches for tech neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 17 Jul 2026 Neck pain from sleeping stretches: From the Practice A practice note on neck pain from sleeping stretches — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 14 Jul 2026 What causes shoulder blade pain: Causes and Care A practice note on what causes shoulder blade pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 11 Jul 2026 Relief for shoulder blade pain: From the Practice A practice note on relief for shoulder blade pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 05 Jul 2026 How to relieve neck pain from sleeping: What Helps A practice note on how to relieve neck pain from sleeping — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 29 Jun 2026 What causes tech neck: From the Practice A practice note on what causes tech neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 26 Jun 2026 Neck pain from sleeping exercises: A Practical Guide A practice note on neck pain from sleeping exercises — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 24 Jun 2026 The best stretches for a stiff neck: What I Tell Patients A practice note on the best stretches for a stiff neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 22 Jun 2026 Neck pain stretches: A Clinical Note A practice note on neck pain stretches — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 18 Jun 2026 How to relieve upper back pain: A Practical Guide A practice note on how to relieve upper back pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 15 Jun 2026 Relief for a stiff neck: Causes and Care A practice note on relief for a stiff neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 10 Jun 2026 The best stretches for shoulder blade pain: A Practical Guide A practice note on the best stretches for shoulder blade pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 06 Jun 2026 Upper back pain stretches: Causes and Care A practice note on upper back pain stretches — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 04 Jun 2026 What causes a stiff neck: A Clinical Note A practice note on what causes a stiff neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 03 Jun 2026 Relief for tech neck A practice note on relief for tech neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 27 Apr 2026 Cervical Disc Herniation: What the First Visits Look Like A practice note on cervical disc herniation — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 22 Apr 2026 Cervical Spondylosis: Conservative Care That Helps A practice note on cervical spondylosis — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 17 Apr 2026 Cervicogenic Headaches: When the Neck Is the Source A practice note on cervicogenic headaches — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 24 Feb 2026 Chronic Neck Pain: A Clinical Note on the Long-Term Pattern A practice note on chronic neck pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 14 Feb 2026 Costovertebral Joint Pain: Sharp Back Pain That Moves With Breath A practice note on costovertebral joint pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 04 Feb 2026 Deep Neck Flexor Strengthening: The Quiet Postural Foundation A practice note on deep neck flexor strengthening — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 14 Jan 2026 Dowager's Hump: Targeted Postural Work That Helps A practice note on dowager's hump — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 02 Dec 2025 Forward Head Posture: A Daily Correction Plan A practice note on forward head posture — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 30 Nov 2025 Frozen Shoulder and the Neck Connection A practice note on frozen shoulder neck connection — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 13 Oct 2025 Levator Scapulae Tightness: A Daily Self-Care Routine A practice note on levator scapulae tightness — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 02 Sep 2025 Mid-Back Stiffness Between the Shoulder Blades A practice note on mid-back stiffness — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 16 Aug 2025 Neck Pain in Cyclists: A Position-Specific Guide A practice note on neck pain in cyclists — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 14 Aug 2025 Neck Pain in Desk Workers: A Targeted Daily Routine A practice note on neck pain in desk workers — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 12 Aug 2025 Neck Pain From Your Phone: A Daily Reset A practice note on neck pain from phone — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 09 Aug 2025 Neck Pain in Swimmers: Stroke Mechanics and Recovery A practice note on neck pain in swimmers — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 07 Aug 2025 Neck Self-Mobilizations: A Gentle Daily Routine A practice note on neck self-mobilizations — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 04 Aug 2025 Neck Strengthening: A Safe Progressive Program A practice note on neck strengthening exercises — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 21 Jul 2025 Occipital Neuralgia: Identifying the Specific Nerve Pattern A practice note on occipital neuralgia — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 25 May 2025 Rhomboid Pain: The Spot Between the Shoulder Blades A practice note on rhomboid pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 18 May 2025 Rounded Shoulders: The Practical Correction Routine A practice note on rounded shoulders — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 06 May 2025 Scalene Muscle Tension: The Hidden Driver of Neck Pain A practice note on scalene muscle tension — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 03 May 2025 Scapular Retraction Exercises: Building the Posterior Chain A practice note on scapular retraction exercises — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 26 Mar 2025 Shoulder Blade Pain: Causes Between the Shoulder Blades A practice note on shoulder blade pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 19 Mar 2025 Sleep Position for Neck Pain: Pillow and Posture Notes A practice note on sleep position for neck pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 25 Feb 2025 Stiff Neck: Quick Relief When You Wake Up Locked A practice note on stiff neck relief — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 04 Feb 2025 Tension Headaches From the Neck: Trigger Points and Self-Release A practice note on tension headaches from neck — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 01 Feb 2025 Text Neck Syndrome: A Modern Postural Pattern A practice note on text neck syndrome — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 23 Jan 2025 Thoracic Extension Drills: A Library of What Works A practice note on thoracic extension drills — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 21 Jan 2025 Thoracic Kyphosis: Targeted Work for the Rounded Upper Back A practice note on thoracic kyphosis — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 13 Jan 2025 Thoracic Outlet Syndrome: Conservative-Care Basics A practice note on thoracic outlet syndrome — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 09 Jan 2025 TMJ-Related Neck Pain: Where the Jaw Meets the Cervical Spine A practice note on TMJ-related neck pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 04 Jan 2025 Trapezius Trigger Points: Finding and Releasing Them A practice note on trapezius trigger points — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 30 Dec 2024 Upper Back Knots: Releasing Stubborn Trapezius Tension A practice note on upper back knots — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 28 Dec 2024 Upper Crossed Syndrome: The Postural Pattern Behind Many Necks A practice note on upper crossed syndrome — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 11 Dec 2024 Whiplash Recovery: A Note on the First Three Months A practice note on whiplash recovery — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.