Why Your Neck Pain Might Actually Be Coming from Your Mid-Back

If you've been stretching your neck, massaging your traps, or popping Advil to ease the nagging pain at the base of your skull or along your shoulders—and it's not helping—there’s a good chance you’re treating the wrong area.

Here’s a truth I’ve seen play out time and time again with my clients over 50: Neck pain often starts in the mid-back.

Let me explain.

The Problem Isn't Always Where the Pain Is

Pain is a great communicator, but it’s not always honest. It shows up in the area that’s overworked, inflamed, or compensating—but the actual cause might be somewhere else entirely.

The neck, for example, is a victim in many cases If your mid-back is stiff, weak, or rounded forward (from years of computer work, sitting, driving, or even just aging), your neck is forced to work overtime just to hold your head up.

It’s a bit like a small dog pulling a heavy wagon—it’s going to get tired, sore, and eventually break down.

How Your Mid-Back (Thoracic Spine) Impacts Your Neck

The mid-back—also known as the thoracic spine—has 12 vertebrae and serves as the anchor for your shoulder blades. When this area is weak or immobile:

• Your shoulder blades drift forward and upward

• Your chest tightens

• Your head starts to poke forward

• And your neck muscles, especially the upper traps and levator scapulae, get tight and angry

It’s a chain reaction. And unless you go after the source—that lower and mid-back—you’re just chasing symptoms.

A New Approach to Neck Pain Relief

Instead of another round of neck rolls and chin tucks, try this:

1. Mobilize your mid-back – Think foam rolling, extension drills over a pillow or chair, or gentle thoracic twists.

2. Strengthen the muscles that anchor your shoulder blades – Specifically your rhomboids, middle and lower traps, and serratus anterior.

   
   

When Your Back Works, Your Neck Doesn’t Have To

If your upper and mid-back are strong, your head sits where it belongs. Your shoulder blades rest in a better position. And your neck muscles can finally relax.

Many of my clients are shocked to find that once they start working on their thoracic mobility and scapular strength, their neck pain just fades away.

That’s the power of treating the body as a system, not just a set of parts.

Want to See if Your Mid-Back Is the Real Issue?

I offer a free virtual evaluation where I watch you move and pinpoint where the weakness or restriction is actually coming from. You’ll leave the session with answers—and one or two simple things you can do today to start feeling better.

👉 Schedule your free movement evaluation here

Or if you’re ready to start supporting your posture, check out Stand Up Str8 and feel the difference in just 5 minutes a day.