Most folks don't think about WHY they have pain or knots in their upper back and shoulders or a stiff neck but the WHY is important. They don't realize that bodies are reactive. If something happens to make your muscles unhappy, they will give you pain!

There are always reasons why you have pain in your upper back and neck. Pain does not happen without a reason or cause. And, back and neck pain often share the same causes.

Sometimes we overlook the causes; we just think we are "getting old."

Perhaps you had medical tests that showed changes in the spinal bones in your neck and back. Your doctor may have said those changes are the cause of your back or neck pain. Can this be true?

Well, if a doctor took pictures of the neck bones of anyone, almost all of us would have visible changes. But, we do not all have pain! What does this mean? Although changes are visible in your bones, those changes may not be causing your upper back pain.

Isn't it interesting to know that your muscles are the most common cause of your upper back and neck pain?

How do your muscles cause pain? If you stretch them a bit too much, use them in one position for a little too long, or let them get shorter than they like, your muscles cause pain. They will let you know they are unhappy by causing discomfort for you.

Here are 5 common (but usually overlooked) ways muscles get unhappy.

1. When you sleep, it's best to keep your head and neck in as close to a neutral, natural position as possible. Sleeping with too many pillows can push your head forward or sideways. If you are a side-sleeper, a pillow that is too fat or too flat causes muscle strain, too. Try to position yourself with a small roll under your neck to maintain its natural curve.

2. Watching television or driving in a seat that tilts your back toward the seat but forces your head to move forward. This position strains your neck muscles.

3. Wearing bifocals when working on the computer or a project. If they cause you to lift your chin and tilt your head back, the muscles at the back of your skull will get tight and complain. The muscles along the sides of your neck will probably also be unhappy and you might get a headache. A simple fix for this might be a pair of pcpeekers. These are little half-glasses that slip inside of your own glasses frame. Through some kind of magic, they correct your vision for computer use. Many eye doctors have them for sale.

4. Having a weak back lets your head move too far forward and creates a rounded back. This overstretches your neck and upper back muscles (as well as causing other problems.) This makes your back muscles complain and they give you pain. This position also squeezes the muscles and nerves at the base of your skull and causes further discomfort.

5. Hunching, or leaning, to one side when you are seated will also cause upper back pain. Your muscles are getting stretched on one side, but not the other. It's best to sit on both of your "sit bones."

When you pay attention the what time of day your back or neck bothers you most you will discover some of the causes of your neck and back pain.

Sometimes, you just have to be a detective!