This is my specialty. In your case, work your glutes for the sake of your back. And the neck pain is probably caused by you being too dominant with two muscles - Levator Scapulae and Upper trapezius. They're located either side of your neck. You need to work on pulling motions more to work your middle and lower trapezius more. Those have probably gotten weak due to the dominance. Make sure as you do pulling motions, that the upper traps and levator scap don't fire or "bulge out" when doing them. You're working on muscles that are located below these. As I can't physically see what you've got hurting you. That's the best I can say to help for now. Here's a post I was helping out someone with - Please read through it. http://tt.tennis-warehouse.com/showthread.php?t=452565 Excerpt ---I'll try and sum it up quick for you. Slow and controlled movements are the key. Slow down all your glute exercises especially on the way back to the starting point. (e.g when you do a push up... you go up, then down.) Focus on going slow and controlled on the way down. Look up plenty of core stability exercises about keeping neutral spine. And of course balance work is good. Standing on one leg with your eyes shut is a good start. Also in your case, stretch your quads and calves more. Dont bother stretching your lower back or hamstrings.