Wellness 4 Life

DRAFT: Advice for the Chronic Neck Pain Sufferer...What Products Can Help Cope with the Pain? Part III

First Your Computer Set Up is Important to Look at: Whether at home or at the office

Here are few items of note to make sure your computer station is set up correctly.

Location of your computer screen from your eyes: It should be 18"-24" away from your eyes. Also you eyes should be looking at the top 1/3 of the screen Seated position: your head, ear, shoulder, and hips should be aligned Chair: Look at the height. Its very nice if you chair can be adjusted up and down. Also make sure you have a lumbar cushion to support your back. Height of Chair: Your hips should be slightly above 90 degrees and your feet should rest flat on the floor. Your phone; if you are on on the phone all day, get a headset. This simple act can really save your neck. Then you don't have to cradle the phone between your head and shoulders. Also, with two hands free, you can move around better and have more flexibility. That is a bonus. Your keyboard: Should be the same height as the elbow, and your wrists should be slightly bent Your Mouse: Should be next to your keyboard and at the same level. You should not be reaching for your mouse. Keep in mind, that all of these things will help to reduce neck and shoulder pain. Because your muscles at their most ergonomic position, you are less likely to experience pain at the end of the day. One Golden Rule to Remember: Don't forget to take breaks and move around. Do some simple neck stretches, and breathe. Also drink lots of water throughout the day.

All these things sound simple, but they are very important and can be easily overlooked.

Products That Can Help you while sitting at a desk with a computer 1) Sitback Rest - Slightly larger than the slimback rest, the sitback rest offers more support for chairs such as couches which don't have any kind of lumbar support already built in. 2) Sitting Wedge - Helps put the normal curvature in the spine while seated. text delete up float right edit Products That Can Help you at Night

1) The Knee Elevator - Use this under your knees when on your back to relax muscles.

2) The SitBack Rest - You can use this under the knees as well but is even better to sit up in bed and read.

3) A Neck Pillow - The whole spine works together, aligning the neck sets up the rest of the spine for good positioning. One example is the arc4life traction neck pillow. Another example is the tri core neck pillow which is firmer but still has great contours for your cervical spine.

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Advice for the Chronic Neck Pain Sufferer...What Products Can Help Cope with the Pain? Part I.

Where does Chronic Neck Pain Come From?

Chronic neck pain, or pain in the neck that is ongoing can be very debilitating. It literally affects all of our activities of daily living. Simply sitting down at a table to eat your breakfast can be a difficult task. Where can this type of pain arise from?

One place that chronic neck pain can start is after a car accident. Even a simple tap from another car behind your vehicle can set into motion neck pain. Rear end and front end collisions can be big causes of neck pain related injuries. This may not start immediately after the car accident but it can start after weeks or months without the right treatment. There may be injury to facets, discs, ligaments and muscles.If this fine balance is interrupted, pain in the neck can linger for a long time.

Ergonomic Products Can Help Neck Pain

The 1st question to ask yourself is, where does your neck pain bother you:

• at home
• at work
• at night
• during exercise
• during sleep

Once you establish this, we can help you choose the best ergonomic product for neck pain.

Here is a common place for chronic pain to be at its worst: Working At Your Computer?

Look at your activities of daily living to help you establish where your pain is at its worse. For example, after sitting on the computer for 8 hours at work, does that aggravate your neck pain? Maybe after working out your abs you have neck pain?

Once you determine this, you can go about figuring how to improve things. Sometimes its as a simple as tilting up/down your computer screen so that you are at the correct angle for viewing.

In the next post, we will explore products that can help you end pain at work (Part II). Stay Tuned. 

Additional Reading:

• Best Pillow to stop neck pain
• Study shows chronic pain can cause respiratory issues
• Making your workstation pain free
• Why the hunchback posture can lead to chronic pain

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What is the Fastest Way to Help a Stiff Neck?

A stiff neck neck can really interfere with your activities of daily living. Its not only painful but its limiting - you cannot move your head in a certain direction and you end up having to turn your whole head just to see something or get into a certain position. Personally, if I am in a lot of pain, I take an ibuprofen- but i do other things as well to help my stiff neck. Here are a few things that I have tried that have worked:

1. Take a hot shower. Let the water hit your entire neck and upper back area. After a few minutes, do gentle neck stretches. Bring your head down, extend back, bring your right ear to your right shoulder, left ear to your left shoulder and turn your head. Keep in mind that with a stiff neck, you may only be able to turn a little- just do it the point of feeling a gentle stretch, NOT to the point of pain. You will notice that the next day when you do this your range of motion in the cervical spine (neck) will be increased.

2. Do Gentle neck traction. This could be as simple as creating a neck roll with a towel and laying on that for 10–15 minutes. You can also do that with the arc4life traction pillow.

3. Sit with a heat pack around your neck and upper back area. This will loosen up the tight muscles.

4. Sleep on a contoured neck pillow at night. This will help to align the cervical spine when you are sleeping, whether on your side or back. Incidentally sleeping on a contoured neck pillow will decrease chances of waking up with a stiff neck.

Additional Reading:

• Prevent Neck Pain While Working Out at Home
• What are simple things you can do at home for neck pain that do not require medication?
• Treatment options for a Stiff Neck
• Getting used to a new pillow can literally be a pain in the neck
• Check out Arc4life on Facebook

 

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Are there Exercises that are Great for Neck Pain?

Lots of great exercises for neck pain.You don’t want to overdo it as you can easily increase neck pain [ ultimately, that just defeats the purpose ]. My suggestion is to stick with simple forward flexion exercise, extension back, right lateral flexion (right ear to the right shoulder), left lateral flexion, right rotation and left rotation. For each movement, you don’t want to over do it , and only go to the point of pain. There are certain movements that you may not be able to do at all, and that's okay.

One more exercise I want to add is a great exercise for forward head posture. This type of head posture is prevalent in people who use the computer a lot and don't have good posture while doing it. You have probably heard of text neck or tech neck- well that FHP. It can be cause of neck pain, stiff neck, bad posture and headaches. Head Retraction exercises help with this immensely. Basically imagine that your head is a ball and it is your job to translate your head back. Hold it there for 5-10 seconds and do it again. Repeat 10 items. Basically you are bringing the head back in this exercise. Keep your chin tucked and look straight ahead while doing this exercise. 

A few other things that can help is using a hot and cold pack. Heat will actually help to ease muscle spasms and relax the neck muscles. Another great idea, use a special contoured neck pillow so that you have the right posture for sleep at night. Finally, you can use a natural pain relief gel like sombra to help you ease trigger points in the neck. Incidentally, Sombra works even better with moist heat therapy.

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Chiropractic Helps for Headache Sufferers, Even 3 months Later, Study Shows

Headaches can come on for a variety of reasons. Sometimes a loud noise that is constant will trigger it, sometimes sleeping on a new pillow will trigger it. Other times, eating certain foods or taking certain medications will trigger it. This particular study looked at headaches that originate from the cervical spine or the neck. This is called a cervicogenic headache. How is that defined?

Well, the International Classification of Headache Disorders defines cervicogenic headache as,
“headache caused by a disorder of the cervical spine and its component bony, disc, and/or soft tissue elements, usually but not invariably accompanied by neck pain.”

About 0.4% to 20% of the population reports this type of headache. It often occurs in patients with a whiplash type of injury. A cervicogenic type of headache usually shows pain on one side, decrease in motion of the neck, pain when you press on upper neck area (suboccipital muscles), and pain with certain movements of the neck.

This study has 130 participants with cervicogenic headaches. The researchers wanted to compare two treatments: Chiropractic vs Mobilization/Exercises.

The study showed that after 6 - 8 sessions of neck and mid back adjustments, there was a greater reduction in headache intensity, frequency and duration vs just doing a mobilization and exercise regimen. Furthermore, the researchers noted that the benefits of chiropractic maniupulation still persisted when the patients were re-evaluated 3 months later.

Source: Upper cervical and upper thoracic manipulation versus mobilization and exercise in patients with cervicogenic headache: a multi-center randomized clinical trial, BMC Musculoskeletal Disorders,  February 2016

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Are you Waking Up with a Stiff neck? Natural Treatments Part 2

In our last post we discussed the many ways you can get a stiff neck as well as the muscles that are usually involved when a stiff neck occurs. We also started our list on how to naturally treat a stiff neck. 1. Doing Neck Exercises and 2. Using hot and cold therapy effectively. Lets continue the discussion on how to naturally treat a stiff neck...You might be surprised at all the different treatment options.

Work on Muscle Spasms of the Neck

Using a Tens Electrotherapy for neck pain relief

For treatment of a stiff neck, look to work on painful muscle spasms and trigger points in the neck and upper back area. Using a tens unit can help you get neck pain relief. A portable tens electrotherapy unit is a pocket size, battery-operated device that sends electrical impulses to certain parts of the body to block pain signals.Use it on your upper trapezius, lower cervical paraspinals musces. What does "T.E.N.S" stand for? Transcutaneous Electrical Nerve Stimulation.

Great for treating muscle spasm, muscle soreness and stiffness. The electrical currents produced by the TENS unit are mild and can prevent pain messages from being transmitted to the brain and may raise the level of endorphins (natural pain killers produced by the brain). Also you can use a tens unit in conjunction with other therapies that we have discussed in treating a stiff neck: a hot moist pack and also neck exercises.

You can buy an Analog Tens Unit or A Digital Tens Unit. The tens unit kit comes with electrodes, and you can buy more if needed as well. Arc4life even sells the lead wires in case you need them one day. Simple to use, all you need is a 9V battery.

One more Thing to Help with a Stiff Neck

The Magic Green Gel: Biofreeze Natural Pain Relief Gel



Biofreeze Pain Relieving Gel with Soothing Menthol, 4-Ounce 

• a great pain relief Gel to help take the pain away
• works extra well with an ice pack
• great for when you travel, and you need a fast remedy for neck pain
• i recommend you do some muscle massage when you apply the biofreeze

You can do all the right things for the best sleep possible, but without the right neck pillow it is going to be difficult.

Sleep with good neck posture at night

Using a supportive Neck Pillow at Night Can Prevent a Stiff Neck

There are many supportive neck pillows on the market today. Your goal when sleeping is to ensure that your head and neck are aligned during sleep. Imagine taking a towel and rolling it up in a cylinder (see YouTube Video Below). Your neck has a natural "C"curve that should be maintained during sleep. You can do that with a cervical support neck pillow as the linear gravity neck pillow by Arc4life.com.

Arc4life's linear gravity support neck pillow comes in 3 different sizes:

• Small- 20"x15"
• Medium- 24"x17"
• Large- 28"x17"

Some people think that because they sleep on a king size bed, they should use a king size pillow. This is a big NO-NO ! Imagine a small female 5"2 in height using a pillow that is king size. That is grounds for neck pain and a stiff neck the next morning. So choose your cervical support pillow based on your height, weight and what your preferences are. The linear gravity neck pillow allows you to get the right size pillow for your neck, to prevent a stiff neck the next morning.

A note about choosing a pillow to sleep on.

Using the wrong pillow at night can cause a stiff neck. Not getting enough support in your neck can cause the muscles in your neck and upper back to tightness up and spasm. Choose the size of your pillow based on your height and weight.

A Cost Effective Neck Stretcher to Help Take Away the Aches and Pains

Great for Neck Pain, Stiff Neck and Muscle Spasms

The Real Neck Ease Stretcher Works to Stretch your neck and Shoulder Muscles. Imagine someone holding your neck and giving you gentle stretch. There are many benefits to using this traction device:

• the real neck ease cradles your neck at the base of your skull
• helps to release muscle tension and tightness in the neck, shoulders and jaw
• helps to restore the normal curve in the neck
• use for 10-15 minutes / day a few times a week for pain relief and stretching
• great for chronic neck pain
• great for headaches especially migraine and tension

How to Create A Towel Roll for Neck Support Prevent a Stiff Neck, have good neck alignment with using this support pillow

Additional Reading Resources:

• More ways to treat a stiff neck
• Getting the right pillow to avoid the stiff neck
• Top 10 ways to improve neck posture
• Neck Traction for Gentle Stretching
• Best Pillow to Stop Neck pain

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How should you check your posture to stop chronic pain?

Posture is truly the window into our spine.

Check out the guy below. You see these weird postures - they can cause pain over time if not fixed. Sway Back Posture, Lumbar Lordosis, Thoracic Kyphosis, and Forward head posture. All very common. 

Posture is something that chiropractors check regularly to see what needs to be adjusted in your spine. They will compare certain points on your body:

They will look at a patient from the front:

• check if your ears aligned (to see if there is a head tilt)
• check shoulder levels
• check to see if frenulum (area under nose) lines up to between eyes
• check hips to see if they are even and level
• check if your feet turn inward or outward
• check upper torso in relation to the hips - that way they can tell if there is a thoracic or lumbar shift
• Ankle Malleoli are also checked to see if middle lines up with leg "V"

From the side:

• Midline shoulder should line up with posterior earlobe
• hips should line up with shoulders
• ankles should line up with hips

 Everything is checked in relation to one another to see what area of spine needs to be aligned.  Also don't forget to consider alignment off because tolled shoulder or a crooked nose etc... Overtime, bad postures start showing up as PAIN and perhaps a changed gait [way that you walk or carry yourself]. This is a very gradual thing, but it will eventually show up if you don't do something about it. 

 Visit a Chiropractor if you are in chronic pain. A Well aligned spine can help you get out of pain faster. Not only will the chiropractor get you adjusted, but they will give you postural exercises that you can do at home. For example if you have forward head posture, they may give you head retraction exercises. 

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Are You Waking Up with A Stiff Neck? Natural Treatments to Get Rid of the Neck Pain ... Part 1

What can cause a Stiff Neck to begin with?

Lets Discuss some factors & situations that contribute to having stiff neck

What is the worst thing that can happen when you wake up in the morning: a stiff neck; Not only can be painful and annoying, it can limit your activities and ruin your whole day. Well, it happens to all of us, so there must be a way to prevent it in the first place. This post is dedicated to how to treat a stiff neck. What steps do you have to take to ease the pain of a stiff neck ?

• A stiff neck can be caused by waking up one morning because the pillow you used under your head was too high or too firm.
• Maybe you left the window open and a draft came in.
• Maybe you fell asleep while sitting watching the television with your head bopping to the right side.
• Or maybe...you just sat a little too long at your computer at home- in one position.
• Maybe you were using your i pad or tablet computer for too long?
• A Stiff neck can also occur from a car accident (whiplash) or a fall.
• Spending too much time on your wireless phone talking or texting

Lots of things can cause a stiff neck. It hurts, its painful, you cannot move your neck- it is not a fun condition to have at all.

Activities of Daily Living can be Impacted by a Stiff Neck

Brushing your teeth, taking a shower, making the bed, making breakfast- all of these tasks are excruciating...and then driving to work. This happens to me once in a while so i decided to write a lens on how to treat a stiff neck without popping pain medications. This post shows you how and gives you some great at-home things you can yourself. We'll talk about what causes a stiff neck and what you can do to prevent it and treat it.

How do People get stiff necks? A Stiff Neck Can Be More Common Than You Think....

The last time you had a stiff Neck, how did you get it?

• I slept wrong - in an awkward position
• I used for the computer for too long
• I was exposed to cold air / a draft
• I woke up in the morning with it
• I turned/ twisted my neck...
• I talked on the phone for too long
• I was in a car accident...
• I used my ipad, or tablet computer for too long

The Muscles in the Neck Associated with a Stiff Neck

Here are some of the muscles that Can Contribute to you having a stiff neck:

Knowing the muscles of your neck can help you have better neck posture and avoid neck pain. Here is a great diagram of the muscles that make up the neck:

How did you Get Rid of Your Stiff Neck?

What treatments did you use to treat your stiff neck?

• chiropractic
• hot pack / heating pad
• massage therapy
• hot pack
• muscle massage or trigger point therapy
• pain medication

Exercises For the Neck: Stretch Your muscles and make them strong through exercise

Neck Stretches and Strengthening Exercises are important for many reasons.

There is a great benefit to doing neck stretches. These will help to increase neck range of motion, muscle spasm and pain. In the beginning, work slowly, you may only be able to turn your 1 cm to the right. That's Okay ! Do only what you can and only to the point of feeling a gentle stretch, never to the point of pain.

Using Moist Heat On the Neck and Upper Back

Increase Blood Flow to the area and Decrease muscle spasm & stiffness.

Using moist heat on the neck and upper back can provide soothing relief to muscles and stiff and undergoing spasm. What does heat Specifically do? Heat increases blood flow to the area. It brings down pain, stiffness and muscle spasm. It also reduces muscle inflammation and build up of fluid or edema in the area. Heat also make connective tissue more flexible. If you are concentrating on just the neck, use a hot/cold pack that you can stick directly in the microwave for 30-60 seconds that is dimensions of 6"x20". Alternately, to cover the neck and upper back area, use a hot/cold pack that is 11"x 15". Keep in mind that a 11" x 15" hot/cold pack is going to be heavier (about 4 lbs). But it is also going to cover your neck and upper back area. When treating a stiff neck, the upper back muscles especially the trapezius muscles are often involved. *** always take extra precautions with hot packs; Wrap your hot pack in a towel before placing it against your skin.

Alternately, you can also use a moist heating pad that you plug in. For example, The thermophore moist heat pads (as seen at the Neck Pain Relief Shop) have a special tightly woven fleece blend cover that retains moisture from the air. There is no need to do a temperature adjustment with these moist heating packs. Simply plug in, and your hot pack is ready to go for instant pain relief

Have Two Therapy Packs Ready to GO: here's why

• Keep Your Ice Pack Close By, Ready in the Freezer for When You have a Stiff Neck.
• Keep Another Therapy Pack for Use as a Heating Pack that you can Put in the Microwave

This Post will be continued in July at the Pain Relief 4 Life Blog...

 

Additional Reading Resources:

• Which to Use, Hot or Cold for Pain?
• Exercises for the Neck to Help with Stretching and Strength
• The Neck and How it Works

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5 Simple Products That you Can Use to Stretch Your Neck Gentle and Get Pain Relief

A gentle neck stretch can do wonders for neck pain,numbness and tingling and weakness in the upper extremity. Its called neck traction. If you are cleared for neck traction by your Dr then this is something you should consider.If my husband has a headache, he will do some gentle traction for about 5 minutes - 15 minutes. Here are 5 very gentle neck traction products That I recommend. They are simple to use, and not cumbersome.

1. The Omni Cervical Relief Device- They call this a pillow, but its not really a pillow.
   
   
   
   
2. The Soothe-A Ciser Cushion- very comfortable. This is very similar to hanging your head off of the bed to get passive neck traction.
   
   
   
   
3. The Posture Right Neck Orthotic - Soft Version. It utilizes a fulcrum to direct force (stretch) into the cervical spine to allow for muscle and ligament remolding. The neck orthotic has a non-changing, constant, specific 1 inch contact point that delivers a significant amount of traction without the use of additional weights, pulleys, straps, water or inflation.
   
   
   
   
4. The Arc4life Traction Neck Pillow - Yes, you can use this just for laying on 10-15 minutes. Simply lay on the V Side of the neck pillow on your back. That's it. Be careful, you may even fall asleep.
   
   
   
   
5. The Posture Pump 1000 - the mack daddy of neck traction. This one I am going to add to the list. It is simple to use but there is more involved. It is still better than over the door neck traction or any other complicated device. You can control the amount of the neck stretch.
   
   

Additional Reading Resources:

• Avoid Hunchback posture and keep your spine aligned by doing cervical traction
• More neck and low back traction
• How to use a traction collar for chronic neck pain relief
• My Pillow is too soft and does not give me support

 

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Pregnancy Pains- Pain in Areas you Don't Expect Sometimes

Hello PainRelief4life readers ! I am happy to announce that next week I will be 28 weeks pregnant. This is a milestone for my husband and I because we had some really bad luck in the past with our pregnancies. To say that we are beyond excited is an understatement. 

However, I would be not be completely honest with you with I didn't share that this time around there have been some unexpected aches and pains- things i did not have with my other experiences, but I am not complaining too loudly.

• Low Back Pain
• Upper Back Pain
• Knee Pain
• Foot Pain and Achiness
• Charlie Horses in my legs
• Numbness and Tingling in my legs and Feet

Sure I can say that I have gone from my usual 130 lbs to 152 lbs, but whose checking, expect my OB office?  Pregnancy throws off so many things in your body and I can understand that it puts a lot of added stress to ones body. Also hormones that are normally not at high levels also make a difference to ligaments in your body.

So where do these aches, pain, numbness, tingling really come from? Well, as the pregnancy progresses the uterus keep growing and sometimes can put added pressure onto nerves that innervate the lower legs. This can cause the numbness and tingling sensation that sometimes feels like there are ants crawling up and down your legs and toes. 

What about the back pain? For myself the pain has been in my upper back  and the lower back. One the reasons is that my posture is very "off". The mere act of carrying a baby creates a sway back when I walk. I cannot help it. Doing this over and over again puts added stress on the spinal system and that means real aches and pains. Back pain can also be caused by loosening of the ligaments. 

 

Finally the knee pain, ankle pain and the foot pain. Just recently I got out of bed and complained to my husband that my right knee was aching. Again my body is not used to 150 lbs on my frame. The added weight puts more stress on knee joints and ankle joints. I have also noted swelling and particular pain points in my feet. Again, another byproduct of the added weight. 

So what can be done alleviate all of these pains. The list seems kind of long of all the discomforts I am experiencing !

• Get adjusted regularly by a chiropractor. They have techniques,  and special tables to accomodate big pregnant woman in their offices ! The chiropractic adjustment can  ease pressure off of nerves, and put you into proper alignment. Lots of pain relief with this age old treatment.
• Wear comfortable shoes. Flat shoes, not heels.
• Watch your weight. The more weight one gains during pregnancy the more pressure is put on the body. Also keep in mind, the harder it will be come off once you deliver the baby
• Takes breaks. Don't be afraid of putting your feet up and just relaxing on the couch or sitting on a chair. Don't stand for long periods of time. This extra standing just puts more pressure on knee joints and ankle joints.
• Sleep on your side at night and keep a flat soft pillow in between your knees. This takes pressure off of the lower back and pelvis area. It actually feels really good to sleep like this. Another great idea is to sleep with a body pillow at night. These long pillows are made especially for pregnancy and can help you get a very comfortable sleep.
• When sitting use a lower back support. This makes a huge difference. A back support will support your lower and upper back and keep you from slouching. This improvement in posture will put less pressure on your spinal column and nervous system
• Drink a lot of water.
• Use a hot and cold pack for therapy- a warm heating pack can help relax the muscles of the back and feels so wonderful too. A cold pack can help lower back ligament pain.Get a cold pack that covers your low back and mid back well. I have found that keeping this in the freezer ready to go is the key for pain relief.
• Don't be afraid to stretch a little before going to bed. This will help ease the muscle cramps and lessen the "charlie horses" that occur at weird times at night. For me drinking more water has helped with these pesky leg cramps that are a 10/10 on the pain scale. Mind you, it means more trips to the bathroom- but I would do that any day than experience a leg cramp in the middle of the night. Also watch your diet. Eating things high in potassium such as bananas can help leg cramps.

 

Source: Aches and Pains During Pregnancy

Additional Reading Resources:

• Treatment of neck pain for the pregnant mom
• Body Pillow Designed Especially for Pregnancy and More Comfortable positioning and sleep
• A Neck Pillow to keep you aligned when you sleep on your side
• Natural Neck Pain Relief without Surgery
• Hot and Cold Therapy for Pain Relief

 

 

 

 

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