If you’re dealing with neck pain, tight shoulders, or chronic back pain, you’re not alone. These issues are incredibly common, especially in people who work at desks, carry stress in their upper body, or exercise without balanced technique. A key muscle involved in neck and shoulder tension is the upper trapezius, and when it becomes overactive, it often contributes to pain that radiates into the neck, upper back, and sometimes even lower back.
At Strength Clinic, we help people every day recover from these conditions and regain mobility and confidence through evidence-based rehabilitation.
How an Exercise Physiologist Can Help with Neck and Chronic Back Pain
If you’ve ever dealt with neck pain or chronic back pain, you know how frustrating and limiting it can be. Whether it’s caused by poor posture, an old injury, or long hours at a desk, persistent pain can affect everything from your sleep to your ability to enjoy daily activities.
That’s where an exercise physiologist can make a real difference.
What Does an Exercise Physiologist Do?
Exercise physiologists are university-qualified health professionals who specialize in using exercise as medicine. They design safe, effective programs to manage chronic conditions, improve mobility, and reduce pain through evidence-based movement strategies.
Understanding Upper Trap Overactivity and Chronic Back Pain
The upper trapezius connects the neck to the shoulders and upper spine. While it plays an important role in shoulder and neck movement, it’s not supposed to carry the full load. When this muscle is constantly active, either due to posture, stress, or weakness in surrounding muscles, it becomes stiff, shortened, and painful.
This overactivity often triggers chain reactions, affecting the mid-back and lower back, especially when paired with:
- Slouched posture
- Forward head positioning
- Weak core and spinal stabilisers
- Limited shoulder mobility
- Sedentary lifestyle
As a result, many people begin to experience chronic back pain alongside neck tightness and reduced mobility.
What Causes Upper Trap and Back Muscle Dysfunction?
Whether you’re sitting in long meetings, commuting, lifting at the gym, or under consistent stress, several factors can cause muscle imbalances:
- Poor ergonomic setups at desks or workstations
- Frequent shoulder shrugging (from stress or gym habits)
- Weak lower trapezius and deep neck flexors
- Insufficient core or glute strength
- Inactive lifestyle or over-reliance on passive treatments
Symptoms of Overactive Upper Traps and Associated Back Pain
You might notice:
- Persistent tightness in your upper shoulders and neck
- Headaches that start from the base of the skull
- Achy or burning sensation between the shoulder blades
- Lower back pain after long sitting periods
- Difficulty turning your head or poor sleep posture
These symptoms can point to upper trap dominance combined with compensatory back pain, a pattern that we often treat successfully with exercise-based rehab.
What the Research Says About Exercise and Pain Management
Multiple clinical studies support the use of targeted exercise for managing both neck pain and chronic back pain. According to a 2020 review published in The Journal of Orthopaedic & Sports Physical Therapy, exercise therapy is more effective than passive treatments (like massage or rest) in improving pain, function, and long-term outcomes.
Specifically:
- Strengthening the deep neck flexors and scapular stabilisers improves neck alignment and reduces load on the upper traps.
- Core and gluteal activation exercises reduce strain on the lower back.
- A 2021 systematic review in BMJ Open concluded that “multimodal exercise programs” significantly decrease disability associated with chronic back pain.
This is why our rehab programs focus on active recovery, not just temporary relief.
How to Fix It: Stretches and Strength Work That Actually Help
1. Release and Stretch
- Trigger point release with dry needling
- Neck side bend stretch (30–60 seconds per side)
- Thoracic spine mobility drills (e.g. open books or foam roller extensions)
2. Strengthen the Right Muscles
- Lower trap activations: prone Y-raises, wall slides
- Deep neck flexors: chin tucks with resistance
- Core and glutes: dead bugs, bird-dogs, glute bridges
3. Posture and Ergonomics
- Desk setup: monitor at eye level, feet flat, back supported
- Frequent posture breaks every 30–60 minutes
- Avoid prolonged phone use with head tilted forward
4. Whole-Body Movement Daily walking, resistance training, and mobility routines improve circulation and reduce muscular tension across the neck, shoulders, and spine.
Professional Support for Long-Term Results
At Strength & Rehabilitation Sydney, we work with clients across North Sydney, Cammeray, Artarmon, and Neutral Bay to manage both neck and back pain. Our personalised programs blend:
- Functional movement screening
- Dry Needling
- Corrective exercise
- Postural re-education
- Strength and mobility training
We tailor plans to your needs, goals, and lifestyle whether you’re an office worker, athlete, or managing pain from long-standing habits.
Take the Next Step Toward Pain-Free Movement
Don’t let neck pain, overactive upper traps, or chronic back pain limit your life. The right combination of education, exercise, and support can help you move and feel better long term.
Looking for help near North Sydney, Cammeray, Artarmon, or Neutral Bay?
Book an appointment with our team at Strength Clinic and start your recovery today.
Call us now at 0434842378
Or book online at strengthrehabilitationsydney.com