Personal Training With Neck Pain
In Denver Colorado
If you've got neck pain, you've probably been told to fix your posture, get a better chair, and maybe stretch more. And if you're like most people I work with, that hasn't done much.
Neck pain is incredibly common, especially for people who spend their day at a desk or on a phone. It can make you hesitant to lift overhead, do pull ups, or even carry a heavy bag. A lot of people end up quietly avoiding the gym altogether.
At Get Back PT + Performance, I help people in Denver train with neck pain and build the strength that actually helps it feel better. As a Doctor of Physical Therapy and a strength coach, I can work around a sensitive neck while still getting you strong.
Can Strength Training Help Neck Pain?
Yes, and the research here is pretty encouraging.
A Cochrane review (Gross et al., 2015) found moderate quality evidence that strength training for the neck, shoulders, and upper back reduces pain in people with chronic neck pain, with benefits that lasted past the end of treatment.
One of my favorite studies on this followed office and assembly line workers with chronic neck and shoulder muscle pain (Andersen et al., 2008). One group did specific strength training for the neck and shoulders three times a week for 20 minutes. Another rode a stationary bike. After 10 weeks, the strength training group had a big, lasting drop in pain, and their pain went down as their strength went up. The bike group only felt better right after exercising.
So it's not just about moving more. It's about getting the right muscles stronger.
Is Personal Training With Neck Pain Right for You?
This is a good fit if:
You have neck or upper shoulder pain that keeps coming back
You work at a desk and your neck is tight and achy by the end of the day
Overhead pressing, pull ups, shrugs, or carrying heavy things bothers your neck
You get neck pain or tension headaches when you're stressed or busy
You've finished physical therapy for your neck and want to keep building strength
You want to train without constantly worrying about tweaking your neck
If your neck pain came from a recent injury, or comes with numbness, tingling, or weakness in your arms, dizziness, or severe headaches, start with a medical or physical therapy evaluation first. We can help with that too.
It's Not Just Your Posture
I want to take some pressure off here. There's no single "perfect" posture, and the research linking posture to neck pain is mixed at best. Sitting still in any position for hours tends to feel bad.
What helps more is having a neck and upper back that are strong and used to moving. That means variety during the day and strength training that builds your capacity, not a constant effort to hold yourself perfectly straight.
How We Train People With Neck Pain
We start by figuring out what your neck tolerates right now, what flares it up, and what you want to be able to do.
Your plan may include:
Specific strength training for the neck, shoulders, and upper back
Gradual progressions for overhead pressing, pulling, and carrying
Exercise swaps on days your neck is cranky, so you can keep training
Full body strength training, because your neck isn't the only thing that matters
Simple strategies for long work days at a desk
Education on pain, so a stiff neck stops feeling like a threat
You can train with us in person at our studio, at home, or virtually, which works well for desk workers who want a program they can do around their schedule.
Physical Therapy and Personal Training Under One Roof
If your neck needs physical therapy first, we provide that. When you're ready to get strong, we keep going with personal training. Same team, same plan, no starting over.
Related reading: Can You Strength Train With Chronic Pain? · How to Workout With a Busy Schedule
Frequently Asked Questions About Personal Training With Neck Pain
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Yes. Research shows that strength training for the neck, shoulders, and upper back can reduce chronic neck pain, with benefits that last after training ends.
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Specific strengthening for the neck, shoulders, and upper back tends to work best, usually combined with full body strength training. The right exercises and starting level depend on what your neck tolerates now.
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Usually, yes. We may adjust overhead pressing, pull ups, shrugs, or heavy carries for a while, then build back up as your neck gets stronger.
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Probably not on its own. The research linking posture to neck pain is mixed, and there's no single correct posture that prevents it. Staying in any position for a long time can feel bad, so movement variety and strength usually help more than trying to sit perfectly straight.
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If your neck pain is from a recent injury, or comes with arm numbness, tingling, weakness, dizziness, or severe headaches, start with a medical or physical therapy evaluation. If your pain is ongoing and you've been cleared to exercise, you can start with personal training.
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Some people with neck related tension find their headaches improve as their neck and upper back get stronger. If headaches are new, severe, or changing, check with your physician first.
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Yes. Desk workers are some of the people we see most for neck pain. We build a program around your schedule, with options for in-person, at-home, and virtual training.
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Yes. Get Back PT + Performance offers one-on-one personal training for people with neck pain at our Jefferson Park studio in Denver, close to Highlands, LoHi, and Sloan's Lake, with in-home and virtual options available.
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No. Personal training does not require a referral.
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Personal training for neck pain is priced the same as our regular personal training sessions. You can find current pricing on our personal training page.
Our Team
Dr. Brett Green
Founder | Physical Therapist & Personal Trainer
Brett Green, PT, DPT, is the founder of Get Back PT & Performance in Denver. He created Get Back to bridge the gap between rehab and getting back to the things people actually enjoy, whether that’s running, lifting, sports, or everyday life.
His approach combines physical therapy, strength training, and performance to help clients feel better, get stronger, and keep moving forward.
Physical Therapist Assistant
Sam Heller
Sam Heller is a Physical Therapist Assistant and Personal Trainer with more than a decade of coaching experience. He combines strength training and rehab to help clients move better, build confidence, and stay active, especially when pain or uncertainty around exercise gets in the way.
Outside of work, Sam enjoys biking, lifting, and keeping up with his young son.
Get Back to Doing What You Love
Whether you want to return to the gym, running, hiking, skiing, sports, or simply get through your day more comfortably, we’ll help you figure out a plan that makes sense.