The muscles in your upper back and neck are connected to a lot of tendons and nerves and so are easily irritated. Stress can also be a common cause of pain in this area and you should try to find a balance between exercise, stretching and relaxation.
Most commonly neck and upper back pain is caused by strain or injury to the soft tissue in these areas. This can happen due to overuse or poor posture. Over time, if this is not addressed, muscle tension can build up and this can lead to irritation and damage of the levator scapula (upper back/neck muscle). Another common cause of neck pain is a pinched nerve which happens when a part of the spinal disc (cushioning material) pushes out and puts pressure on the spine. This can be caused by herniated or degenerative discs or a condition called scoliosis.
If you are suffering from this type of pain it is best to rest it for a few days. Trying to move around while in pain will make the situation worse.
It is important to do some light exercises while you are resting, this will help improve the flexibility of your back. A physiotherapist can teach you some gentle stretches and help to ease the pain. They can also advise on the use of heat and cold packs which can help to encourage healthy blood flow, reduce inflammation and nerve pressure.
If you are experiencing neck pain you should speak to your GP or physiotherapist, they will take a full history and examine your neck and shoulders. They may refer you for further tests, such as X-rays or magnetic resonance imaging (MRI). upper back neck pain