Your neck or upper back has started aching, and some of your usual lifts now come with a twinge. It might have started after a heavy session, a new exercise or simply a busy week. Most recent neck and upper back pain settles well, and adapting your lifts for a while can help you keep training while it does.

Why lifting can affect your neck and upper back

Many lifts ask your neck and upper back muscles to hold steady under load. Shrugs and heavy carries load the muscles that run from your neck to your shoulders. Deadlifts and rows ask your upper back to stay steady while you pull. Overhead pressing loads the area as you press and lock out.

Straining your neck by tipping your head back or jutting your chin under load, or a jump in weight or volume, can tip the balance. In most cases, the area is irritated rather than damaged.

Lifts to adapt for now

Some ideas:

• Shrugs. Leave these out for now, or use much lighter weights.
• Heavy carries, like farmer’s walks. Use lighter weights and shorter distances.
• Deadlifts. Lower the weight, keep your gaze on the floor a few metres ahead, and avoid looking up.
• Rows. Use a chest-supported row or machine, so your back does not have to hold you up.
• Overhead pressing. Swap for a landmine press or a seated press with a back support, and lower the weight.
• Pull-ups. Try assisted versions or lat pulldowns, and avoid craning your neck at the top.
• Bench press. Keep your head resting on the bench, rather than lifting it as you press.
• Upright rows. Leave these out for now.

Lifts that often feel comfortable

Much of your training can carry on:

• Lower body work that does not load your upper back, like leg press, split squats, hip thrusts and hamstring curls.
• Machine chest press with a back support.
• Light band work for the shoulders and upper back.
• Core work done lying down, with your head resting on the floor.

Head position under load

Keeping your neck in line with the rest of your spine can ease the load. A few cues:

• Keep your chin slightly tucked, as if holding an egg under it.
• Look at the floor a little in front of you during hinges and rows.
• Avoid tipping your head back to see the bar or the mirror.

Reading how you respond

A mild ache during or after training that settles within an hour or so is usually fine. If your neck or upper back is sorer the next morning, or stiffness is building, ease back next session.

Warming up

A short warm-up can help your neck and upper back feel ready. Something to try:

• Slowly turn your head to look over each shoulder.
• Roll your shoulders backwards five times.
• Sitting tall, cross your arms over your chest and slowly turn to each side.
• Light band pull-aparts.

Gentle strength for now

Light work for the muscles that steady your upper back can help it settle. Something to try:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

When to get it checked

You should get it checked by a GP or physiotherapist if you have tingling, numbness or weakness in your arm or hand. If you get a sudden, severe headache during or after lifting, you should stop and speak to a doctor straight away.

Building back up

As your neck or upper back settles, you can gradually bring back heavier weights and the lifts you swapped, one at a time. Your VIDA pain check-in is a good way to keep track of how things respond.

What to take away

• Shrugs, carries, deadlifts and overhead pressing can load a sore neck or upper back.
• Use lighter weights and supported versions of rows and presses for now.
• Keep your chin slightly tucked and avoid looking up under load.
• Lower body and supported upper body work can usually carry on.
• Get arm symptoms or a sudden severe headache checked.

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