Not All Neck Pain Is Created Equal: Why Stretching Isn’t Always the Answer
Photo by Anete Lusina
If you’ve been stretching your neck for weeks and still feel that tight, nagging pain—here’s a truth bomb for you:
It might not be your neck’s fault at all.
That dull ache behind your head? The tension that shows up every time you sit at your desk too long? The stiffness that no amount of foam rolling or massage seems to fix?
You might be treating the wrong problem.
In this article, we’ll dive into why not all neck pain is created equal, why stretching might not be helping, and how dysfunction in neighboring muscles—especially your shoulder blades (scapula)—could be the real culprit.
The Neck Pain Myth: More Stretching = More Relief
It’s a common approach: when something feels tight, stretch it. But with neck pain, this strategy often leads to temporary relief at best, or worsening symptoms at worst.
Why?
Because tightness is often a symptom—not the root cause. And the neck, being one of the body’s most mobile and sensitive regions, tends to overcompensate for other areas that aren’t doing their job.
Let me share a real story:
One of my clients was dealing with chronic neck pain despite stretching daily. We tried every upper trap, levator scapulae, and neck mobility drill in the book. Nothing stuck.
But after a proper movement assessment, we discovered his rhomboids and mid-traps were weak and inactive—causing poor scapular control. This lack of stability down the chain forced his neck to pick up the slack.
A few scapula-targeted exercises later? Immediate relief.
Pain Doesn’t Always Mean the Problem Is Local
Here’s something every athlete, office worker, and weekend warrior needs to know:
The site of pain is not always the source of pain.
This is especially true for the neck, which is often caught in the crossfire of poor posture, shoulder dysfunction, and weak upper back muscles.
When muscles like the rhomboids, traps, serratus anterior, and rotator cuff don’t support the shoulder blades properly, the neck becomes the default stabilizer—and starts screaming for help.
Common Causes of Neck Pain That Aren’t the Neck
Let’s explore a few areas that commonly refer or cause neck discomfort:
Weak Rhomboids and Mid-Traps
These muscles help retract and stabilize your shoulder blades. When they’re underactive, your shoulders drift forward, placing a constant strain on your neck.
Fix it: Rows, prone Y/T/Ws, scapular wall slides, and banded pull-aparts.
Tight or Overactive Upper Traps
When upper traps dominate, they can restrict scapular mobility and elevate the shoulders, compressing the neck.
Fix it: Inhibit with soft tissue release and activate lower traps and serratus anterior to balance the shoulder girdle.
Poor Thoracic Spine Mobility
A stiff mid-back limits shoulder motion, pushing the neck to overcompensate during overhead or rotational movements.
Fix it: Thoracic extensions over a foam roller, thread-the-needle drills, and wall angels.
Forward Head Posture and Text Neck
Spending hours looking down at a phone or laptop causes the head to drift forward. That 10-pound noggin becomes a 40-pound stressor on your cervical spine.
Fix it: Chin tucks, postural resets, ergonomic setup changes, and conscious head alignment throughout the day.
If Stretching Isn’t Working, It’s Not the Muscle That Needs It
This is one of the most misunderstood truths in injury prevention:
Muscles don’t get tight for no reason. They often get tight to compensate for instability or weakness somewhere else.
If you keep stretching a tight muscle and it keeps coming back tight, your body is likely trying to protect something.
In other words: stop stretching your neck like it’s the villain. It might just be the victim.
So What Should You Do Instead?
Get Assessed
Don’t guess—assess. A good physical therapist, movement specialist, or personal trainer can spot imbalances and compensations you may never notice on your own.
Strengthen Above and Below
Train the muscles above (like the thoracic spine and scapula) and below (like the core and even hips) to take pressure off the neck.
Fix Your Ergonomics
Set up your desk or workstation to support neutral spine alignment. Your head should be stacked over your shoulders—not poking forward like a turtle.
Balance Mobility and Stability
Flexibility is important, but stability keeps things pain-free. Focus on controlled movement, not just big stretches.
Breathe (Seriously)
Poor breathing mechanics (chest breathing, shallow breaths) can overwork neck muscles like the scalenes. Practice diaphragmatic breathing to reduce neck tension.
The Big Takeaway: Always Look Above or Below the Site of Pain
Pain is a signal, not a diagnosis.
If your neck hurts, stop blaming your neck. Start asking: what’s not doing its job that’s forcing my neck to overcompensate?
You may be surprised to find that the relief you’ve been chasing with foam rollers and stretches is waiting just a few inches away—in the muscles that support your posture and movement.
Train smarter. Move intentionally. And stop chasing symptoms.