Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40

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Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 originally appeared on Men’s Fitness.

Getting older means more wisdom, along with a whole lot more neck and upper-back pain.

Nicholas Clark, M.D., an orthopedic spine surgeon for HSS at NCH, says that while many guys prioritize building their chest, arms, or legs, they often ignore the muscles in the neck and upper back—leaving them prone to pain and limited movement.

“The neck and trapezius muscles are your body’s unsung heroes, stabilizing your head and shoulders during every lift, run or even desk session. Neglecting them can lead to chronic pain, reduced mobility and even spinal issues down the line,” Clark tells Men’s Fitness.

In his work as a spine surgeon, he’s treated countless men in their 40s and 50s dealing with chronic neck and trap pain—issues that could often be prevented or improved with the right exercises.

Below, Clark shares four underrated exercises—ones you’ve probably never done—that target the neck and traps to help reduce pain, improve posture, and keep you strong and mobile well into middle age.

Neck and Trapezius Exercises for Pain Relief

Directions

“Start with two to three sessions per week, and pair them with your existing routine. Over time, you’ll notice less stiffness, better posture and a stronger, more balanced upper body,” Clark says.

Cervical Retraction with Resistance Band

Reps: 12-15
How to do it: Anchor a light resistance band to a sturdy object at chest height. Hold the band with both hands, standing about 2 feet away, and keep your arms relaxed. Gently tuck your chin toward your neck (think of making a double chin) while pulling the band slightly toward your face, keeping your head level. Hold for 3 seconds, then release.
Tip: Focus on keeping your shoulders relaxed to avoid tensing the traps. If you feel strain, use a lighter band or no band at all until you master the movement.

By 40, many men develop forward flex head posture from the impacts of daily life—like prolonged sitting or smartphone use. In turn, this strains the cervical spine and trapezius.

“This exercise strengthens the deep neck flexors and posterior neck muscles, counteracting that slouch while relieving tension in the upper traps,” Clark says.

Scapular Wall Slides

Reps: 10-12
How to do it: Stand with your back against a wall, feet about 6 inches away. Press your lower back, upper back, and head lightly against the wall. Bend your elbows to 90 degrees, with your forearms and hands touching the wall (like a “W” shape). Slowly slide your arms upward to form a “Y,” keeping your elbows, forearms, and hands in contact with the wall. Lower back to the starting position.
Tip: If your arms don’t reach the “Y” position without losing wall contact, don’t force it. Work within your range and progress as mobility improves.

“Tight traps often stem from poor scapular mobility, which is common in men who lift weights or sit for long periods. This exercise improves scapular movement and strengthens the lower trapezius, reducing upper trap dominance and neck strain,” he says.

Prone Trapezius Raise

Reps: 12-15
How to do it: Lie facedown on a bench or the floor with a light dumbbell (2–5 pounds) in each hand. Let your arms hang straight down, palms facing each other. Keeping your arms straight, lift them out to the sides to form a “T,” squeezing your shoulder blades together. Your thumbs should point upward at the top of the movement. Lower slowly.
Tip: If you feel your upper traps taking over, reduce the weight or do the exercise without weights. Focus on initiating the movement from your mid-back.

“The middle and lower trapezius muscles are critical for stabilizing the shoulder blades and supporting the neck, but they’re often neglected in favor of upper trap-focused exercises like shrugs. This move isolates the mid and lower traps, reducing neck stiffness and improving posture,” Clark explains.

Isometric Neck Bridge

Reps: 10-12
How to do it: Lie on your back with your knees bent and feet flat on the floor. Place a folded towel (about 2 inches thick) under your head for slight elevation. Gently press the back of your head into the towel, engaging your neck muscles without lifting your head. Hold for 5 to 10 seconds, then relax.
Tip: To target the traps more, slightly shrug your shoulders toward your ears during the hold, but keep the movement subtle to avoid strain.

“Unlike traditional neck bridges used by wrestlers, this gentler isometric version builds neck stability without excessive strain, making it ideal for men over 40. It strengthens the cervical muscles and traps, improving resilience against daily stressors like heavy lifting or poor posture,” he shares.

Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 first appeared on Men’s Fitness on Jul 20, 2025

This story was originally reported by Men’s Fitness on Jul 20, 2025, where it first appeared.