Neck Pain, Shoulder Pain, and Upper Crossed Syndrome

Are you constantly moving your neck and head around trying to find a comfortable position? Do you have trouble looking back to check your blind spot while driving or often feel the urge to self massage your upper back and neck? Are you losing sleep because of it? At our clinic in Milwaukee, we consistently meet people dealing with symptoms ranging from discomfort to, in some cases, debilitating pain in their necks.

Neck pain is complicated. While there are many possible causes, more often than not, it is caused by irritation in the joints and muscles of the neck which are affected by the posture in which we hold ourselves. A very common cause of neck pain and poor posture is a condition called upper crossed syndrome (UCS).

What is upper crossed syndrome? It is a postural imbalance, including tightness and weakness in specific muscles in the neck, upper back, and shoulders which results in forward head posture and rounding in the upper back. This changes the way we hold ourselves and can cause discomfort or even pain. Some may ask, “which comes first?” (the old chicken or egg question), the forward head posture and rounding of the upper back, or the imbalance of musculature. While the initial cause is dependent on the person and the situation, there is a cycle in which poor posture leads to muscle imbalances which lead to poor posture...and the cycle continues.

Crux can help with neck pain using active release, adjustments, and exercise.

So what symptoms are common of UCS?

Pain in neck and upper back
Forward head posture
Shoulders rounded forward
Pinching and/or pain in the shoulder
Headaches
Tingling in arms

Why does this happen? Forward posture, neck pain, and tightness/weakness in muscles of the neck are all interrelated. The way modern life is oriented brings us forward and down (this sounds quite emo…bear with me here).

A few examples of activities that pull us into these postures:

Looking at a computer screen all day
Prolonged phone use
Hours spent reading books or studying
A job or hobby in which you work with your hands in front of you
Rock climbing
Playing a musical instrument
Holding a child
Driving for long periods of time

Which one(s) do you do?

Simply doing these activities alone doesn’t necessarily cause pain. Instead, prolonged periods of these activities without breaks and adequate counteracting postures will lead to the imbalances. Meaning, we’re glad you like to play video games or netflix (yes, this is a verb now), but 5 hours without a break will take a toll.

Having the head farther forward than neutral (directly over the body) puts undue stress on muscles of the back of the neck and upper back, especially the trapezius and suboccipital muscles (the ones just under the skull). The more time spent with the head and shoulders forward, the more normal it feels. While this syndrome perpetuates itself we continue to put stress on the structures of our upper body throughout our daily activities.

There is also strong evidence that psychological factors play a role in affecting Upper Crossed Syndrome. Our bodies will show our emotions by how it carries itself. Think of how your body will look if you know you are strong, confident, and happy. Imagine i t. Did you just get a couple inches taller? Conversely, when we are down or struggle with negative moods, we tend to hold ourselves a little lower and, consequently, farther forward.

What’s the good news? Upper crossed syndrome is both treatable and preventable. At our chiropractic clinic in Shorewood, WI we help people dealing with neck pain and shoulder pain associated with upper crossed syndrome all the time but here’s what You can do at Home.

First, we recommend mobilization exercises to improve the range of motion in the upper back and shoulders. We specifically want to focus on extension and rotation of the upper back in addition to stretching out the pectoralis muscles of the shoulder. Next, consider strengthening the stabilizer muscles of the shoulder and neck which hold them in a more neutral position; specifically, the deep neck flexors, trapezius, and serratus anterior. In combination, these strategies should make it both easier and more normal feeling to have your head and neck in a more neutral position. The last, and most important step for long-term changes is to notice the different positions that you put yourself into throughout the day. Work to improve your desk set-up if you spend time at the desk. If scrolling on your phone, consider holding it differently. Take micro-breaks from work - 20 second postural resets - see Brugger’s posture video!

Below are some videos for exercises to start with.