Neck Pain Support Blog

Another Cause of Neck Pain: Use of your Apple Ipad

2012-01-25T16:45:04-05:00

The Apple Ipad has come to be known for many things: Innovation, Easability of use, Great for Kids to keep themselves busy while mom is cooking, reading the newspaper and best of all, easy to move around with - but here's a new one: Neck Pain and Shoulder Discomfort.

This recent news comes from the Harvard School of Public Health,which conducted the study. The study stated that users of a tablet computer such as ipad or a motorola zoom (these two tablet computers were used in the study) may be more likely to experience neck and shoulder pain after prolonged use.

In the study, there were four configurations of using a tablet computer that were tested:

holding the tablet in one’s hand while on the lap
holding the tablet in a case on the lap
holding the tablet in a case on a table
tablet held upright on a table for the purpose of watching a film.

The tablets were outfitted with various cases and stands that users are generally seen using in everyday situations.

The study found that users of tablet computers in all four position configurations run a higher risk of “neck and shoulder discomfort” compared to normal desktop or laptop users.

Why Does a Tablet user experience more pain than a regular desktop/laptop user? This stems mostly from poor posture users exhibit when using tablet computers since their posture and head/neck angles are much more strained. In particular, the head and neck are required to flexion more forward when using a tablet computer

Can neck pain and shoulder pain be reduced when using a tablet computer? Yes, neck pain and shoulder pain can be reduced in two ways:

Placing the tablet computer higher to avoid a low gaze angle (ie. place the computer on a table, rather than using it on your lap)
Use a case that provides optimal viewing angles

Personally, I am all about new technology- but i have yet to purchase a tablet computer. I simply love my desktop and my laptop. All my friends seem to own one and love it. I doubt that this study will keep them from using their tablet computers.

Source: Touch Screen Tablet User Configurations and Case Reported Head Tilt affect head and neck flexion angles, November 2011

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Your Pillow May not be Right for YOU

2012-01-20T15:42:54-05:00

Are you having trouble sleeping at night? Do you wake up with a stiff neck or a headache? Do you find yourself turning, switching sides, and constantly changing positions just to get comfortable? Well one aspect to look at is the current pillow that you are sleeping with. Here are some factors to consider when deciding if the pillow that you are using is right for you:

Your pillow is not the right size for you. If you are a petite person, then you should not be using a king size pillow. Believe me, this happens more than you think. The pillow you sleep with can be different than the pillow that looks great on your bed spread. Choosing the right size of pillow is important because you may be pushing your head too forward if its not the right size. Vice versa, if the pillow is not big enough for you, then you will also not be comfortable and not get the proper support that you need to during sleep. Consider your height and your weight when deciding what pillow is right for you. Also, look to see how your head lies while sleeping on the pillow. If the pillow is too big for you, your head will be flexed forward causing a stiff neck the next morning.
Your pillow is too flat. This happens overtime with a lot of pillows. Knowing when to replace a pillow is very important. A flat pillow is not going give you the support that you need in your cervical spine. Imagine taking a towel roll and putting it under your neck when you are sleeping. This allows you to have the proper cervical curve when you are sleeping: on your side or on your back. Dr. Bellinger shows you how to use a towel roll for a neck pillow in the video below.

At the Neck Pain Relief Shop, we have pillows that have an effective neck roll for sleeping: these pillows are called the Arc4life Linear Gravity Neck Pillows. They each have two neck rolls on them, one firmer, one softer. You can choose which neck roll is most comfortable for you.
The neck pillow you are using is too soft or too firm. This is once complaint I hear too many times. When you get a pillow, there should be some "Give" to the pillow. Really its personal preference. Some people like a lot of give, some people like a pillow to be very firm. However, it should not be rock hard solid that it is uncomfortable,and you won't be have to have a restful sleep. Be careful of feather pillows too. If you do like a firmer neck pillow, consider the tri core family of neck pillows. They come in all sizes, and the density of the pillow makes it a firmer neck pillow.
The neck pillow does not allow you to change positions while sleeping. You might be only a side sleeper or only a back sleeper. Because of a specific health condition you might be a certain type of sleeper as well. Your neck pillow should accomodate this. Believe it or not there are particular pillows made just for side sleepers. Here is an example: SideRight Side Sleep pillow. It actually has a cut out for your where your head should lie. Other pillows like the linear gravity pillow allow for side and back sleeping
Your pillow is causing you to sweat too much during sleep. You may have to change the type of pillow you are sleeping on. Maybe the foam pillow you are using is making the back of your neck too hot. Choose a pillow that stays cool while you sleep. An example of this is the Bioposture Memory foam neck pillow

As you can see, even when it comes to neck pillows there are lots of choices out there. Getting the right neck pillow can make for better sleep, and better posture.

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Getting Rid of the Headache After Bringing in the New Year

2012-01-02T18:08:24-05:00

Another Year is upon us...and if you partied hard on New Years Eve you may have awoken with a major headache. Good thing that January 1st 2012 fell on a Sunday. Most people had the day off today, so it still felt like a holiday. Hopefully enough time to get over the headache you are feeling.

Some people suffer from migraine or tension headaches on a regular basis- that is one thing. But what about the headache after a night of too much alcohol consumption? You want it to be over with asap.

What makes a hangover headache so uncomfortable? You feel the the discomfort and pain of a hangover headache the morning after because alcohol causes the blood vessels to swell or dilate which, in turn, triggers headache pain and may cause slight sweating. In addition, the alcohol also acts as a diuretic, which leads to dehydration.

The National headache foundation has some tips for easing the pain of a "hangover headache"...

* Have a glass of tomato juice. It's ingredients include fructose and it helps the body process alcohol faster.
* Consume fluids and foods that contain minerals and salts. Liquids rich in minerals and salts such as bouillon offer relief from the dehydration caused by alcohol consumption.
* Drink sports drinks to replenish your body's fluids. For example: Gatorade.
* Get the Coffee Machine going as soon as you get out of bed. Caffeine may provide some relief in alleviating the headache symptoms and decreasing the duration of pain. Caffeine acts as a vasoconstrictor and eases the dilated blood vessels.
* Take ibuprofen: it is gentler on the stomach than aspirin and provides pain relief. At the neck pain support blog this is not our first solution, but it can help ease the pain of a hangover headache.

Source: The National Headache Foundation

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“My Shoulder Hurts when I turn my Head all the way to the Left”

2011-12-14T10:52:26-05:00

Most likely it probably hurts in other ranges also, not to mention that range of motion is probably limited. The nerves of the lower neck innervate or communicate to the shoulder and arms. Just like nerves in the lower back travel to the hips and legs.

The problem can be more distal (nerves in the shoulder), but most often comes from the neck. Especially in this case, where we experience pain while moving the neck, the root of this pain is most likely in the neck.

Something like the cervical traction pillow will keep not only your neck in alignment, but your shoulders as well.

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I Hope I don’t have to Deal with my Neck Pain During the Holidays!

2011-11-24T09:37:26-05:00

Pain at any time can be a big downer, but especially during the holidays. The holiday season should be a time for fun, happiness, and relaxation. Many of us find that it can be extremely stressful.

You are working harder because work is busier at this time of year. This leads to less time for shopping, cooking, and everything else on your to-do list. All of this extra stress and running around can definitely contribute to neck problems.

A neck pillow is a great answer for your pain! A neck pillow helps correct neck pain while you sleep. It helps put the neck back in alignment and/or keep it that way. This keeps pressure off the nerves and keeps neck pain or other neck problems away.

Happy Thanksgiving To All My Neck Pain Support Readers

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Can my Hand and Arm Problems Stem from my Neck?

2011-10-26T11:43:11-04:00

Shoulder, arm, or hand problems may stem from the neck. Nerve roots in the cervical spine branch out, form into a group called your brachial plexus, and nerve branches supply your hand and arm. For example, your radial nerve eventually innervates your first three fingers while the ulnar nerve typically innervates the pinky and ring fingers.

Before this occurs, nerve roots originate form the spinal cord in the neck. These nerve roots branch into smaller nerves that eventually supply other areas of the body.

What does this mean?

This essentially means if we have hand weakness, for example, the problem may be in a more distal area or it could be all the way up in the neck. Really, it can be anywhere in the nerve pathway.

How can we tell where the problem starts?

Most times, the problem does typically start from the spine. An x-ray can show us neck alignment and spinal degeneration. Tests done by your chiropractor, orthopedist, or neurologist can also help pinpoint the starting problem area as well. Lastly, a nerve conduction test can specify the area of lost innervation.

Whatever you find, the best thing is to look to the spine. Correcting any problems at the source often helps correct issues out distally. So, one of the first lines of defense is to correct spinal alignment. I would start with using a neck pillow and move to using a home traction device.

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"I wake up with sore and stiff shoulders everyday"

2011-10-14T18:12:57-04:00

Recently, i talked to a patient about this issue. Waking up with a stiff neck, stiff and sore shoulders is not ideal because you are starting your day with pain. You should be waking up feeling refreshed, ready to go and tackle the day ahead. So what some of the possible reasons for this? More importantly, What the solutions to getting rid of neck and shoulder pain?

You may be using too many pillows at night. This creates forward head posture, stretching your neck muscles and ligaments too much. It may be comfortable while you are reading, but if you fall asleep like this, this can be cause of a stiff neck in the mornings. -Solution: Use one cervical support pillow at night. Choose a contoured neck pillow, one side a little softer, one side a little firmer. Sleeping with a neck roll can really help the alignment in the cervical spine. I would recommend the arc4life linear gravity pillow. Not to firm, not to soft, just the support you need in your neck. Plus it comes in 3 sizes.

You may be sleeping with a bad neck position at night- for example sleeping on your stomach. This sleeping position is not good for your head, neck, shoulders and upper back area. You are putting unnecessary stress on all your muscles. Other positions that are not great for your body are sleeping on the sofa or in a recliner -Solution: Train yourself to stop sleeping on your stomach. It is not recommended at all. Use a tear drop pillow to help you adjust to sleeping on your side.

Your pillow does not give you enough neck support at night - Solution: Change your pillow if this the case. A flat limp pillow is not going to give your neck the support that it needs. Remember we have a C Curve in our neck. A cervical support pillow should make provisions for this natural neck curve.

Check the positions of your arms as well. Some people sleep with thier arms above their head. This can also be the cause of soreness in the morning -Solution: Be cognizant of how you fall asleep. Be in the most relaxed natural position as possible.

Your mattress sags in the middle- this is just not ideal for comfortable sleeping at night. -Solution: Change your mattress. It does not have to be expensive. Your back and neck will thank you for a decent mattress. Spend 15 minutes on the bed in your usual sleep positions when you try out the right mattress for you. You don't have to buy the most expensive mattress on the market either.

You worked out the day before, particularly your trapezius or your shoulders Solution: Don't forget to warm up before and after a workout. This can make a big difference in how you feel after your workout. Also, a heating pad for your upper back can do wonders as well.

You have misalignments in your neck. This can be due to having bad posture during the day: a poorly set up workstation, poor studying habits, or doing repitious tasks during the day -Solution: See your local chiropractor. This is what they specialize in. Particularly if you have been involved in an accident or an injury. Best to get therapy asap. Also they can give you postural exercises for your neck and upper back and help you make improvements to your daily activities of daily living. With regular chiropractic adjustments, traction, and therapy you will be pain free sooner than later.

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B12 Deficiency, Treatment, What Foods to Eat?

2011-10-11T11:38:34-04:00

In the last few weeks, I had a patient question me about B12 deficiency. This vital vitamin, if deficient in our bodies, can cause many changes including mood changes, numbness and tingling, muscle weakness and other symptoms.

What is B12 ?
How does B12 Play a Role in Our body?
What are the symptoms associated with a deficiency of B12?
What Foods are rich in B12?
What are the treatment options for B12 deficiency?

What is B12 ?

B12 is a vitamin, also known as cobalamin.

In order for B12 to be absorbed by the body (which happens in the small intestine), the stomach secretes intrinsic factor which is a special digestive secretion that increases the absorption of vitamin. Low levels of stomach acid or an inadequate amount of intrinsic factor (both of these things can occur with age), can lead to deficiency in B12. Because the body as reserves, it can take 5-6 years for a deficiency to develop.

This vitamin is stored in the liver, kidney and other body tissues.

It has been found that with age, B12 decreases in the body, and this deficiency is noted in 3 to 42 % of persons over age 65. It is easily treatable if the deficiency is caught early. If left untreated, it can lead to impaired neurological and cognitive function.

Who is more at risk? Patients with ulcers, crohns disease, other gastrointestinal disorders, those taking prescription medication for seizures, chronic heartburn, and gout. Too much consumption of alcohol can also hinder vitamin b12.

Vitamin B12 is necessary in small quantities: the RDA is 2 micrograms.

How does B12 Play a Role in Our body?

Vitamin B12 works with folic acid in many body processes such as:

Making DNA and RNA
Making red blood cells
Making the insulation sheath aka myelin sheath that surrounds nerve cells and speeds up the conduction of nerve cells.
Assists in converting food to energy

What are the symptoms associated with a B12 Deficiency?

A deficiency of Vitamin B12 can take up to 5-6 years to show up, because the body does have large reserves for it. The classic deficiency symptom is pernicious anemia. However, the first area to be affected with B12 deficiency is the brain and nervous system. As a result it can result in fatigue, muscle weakness, numbness, pins and needles sensations, or a burning type of sensation. It can also cause impaired mental function including memory loss and confusion. Finally, it can be the cause of depression.

What Foods are rich in B12?

Vitamin B12 is found in large quantities in animal foods ( beef, pork, halibut, hamburger, lamb, salmon, and veal). The richest sources are liver and kidney, followed by eggs, fish, cheese and meat. Eggs, Milk and milk products are high in B12. Oysters, sardines, brewers yeast are also rich in b12. Some breakfast cereals are fortified with B12 vitamin as well.

What are the treatment options for B12 deficiency?

A general dose of 1000 micrograms of B12/ day is useful for heart disease prevention, pernicious anemia, numbness and tingling, tinnitus, multiple sclerosis and rosacea. **

Correction of B12 deficiency improves mental function and quality of life in patients significantly.

Fortunately, B12 vitamin is available in a few forms:

Methycobalamin, available in tablet form
B12 shots
Prescription nasal spray

** it is beneficial to take B12 along with 400 mcg of folic acid.

Ways to determine B12 deficiency:

Measure the level in the blood (serum cobalamine)
Measure the level in methylmalonic acid in the urine *** This is the best test because it is sensitive, non invasive and convenient for the patient.
Measure the level of plasma homocysteine (looks at both B12 and folate)
Schilling Test : measures whether there is a proper secretion of intrinsic factor. Intrinsic factor is needed for B12 to be absorbed by the body.

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Neck Alignment: How Does It Effect Our Neck Muscles?

2011-10-10T10:10:26-04:00

Let’s think about this one. We have a 10-20 lb bowling ball resting on our neck spine. As a matter of fact, for every inch the head moves into forward neck posture, it is equivalent to 10 lbs of extra weight and pressure on your neck and upper back spine, and all the parts that go along with it (Kapandji, Physiology of the Joints, Vol. 3).

Forward head posture is one of the most common postural neck misalignments, so you can imagine how hard muscles in the back of the neck have to work to maintain neck posture and alignment.

Misalignments cause certain muscles to be constantly contracted and others to be constantly stretched. This will often more easily contribute to a muscle strain or neck muscle spasm.

This is just an example of forward head posture, let’s imagine a scoliosis posture. With scoliosis we have maybe an “S” shaped curve or a “C” shaped curve when looking at the spine from the front or back. On the one side, muscles will be constantly elongated and tensioned, on the other side they will be shortened and tightened.

These are just two examples, but with any misalignments or abnormal spinal alignments you will affect the muscles.

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What is the Best Sleep Position?

2011-09-27T11:22:34-04:00

Generally speaking, side or back sleeping is the best. I say this because true stomach sleepers must wrench their necks to either side. When you are a small child, it works because you can turn your head 90 degrees to either side. As you get older, this becomes more difficult and you can end up with a strained neck.

Back and side sleeping will keep your spine in its best alignment. Sometimes, snorers, sleep apnea sufferers, or people with heartburn/acid reflux may have some difficulty with these sleep positions.

However, with a good neck pillow that opens up the sinuses and restores the neck curve, apnea and snoring are much improved. With a slight incline, reflux disease can be improved also.

A neck pillow also keeps your head level when you’re on your side. Put a pillow between your knees and you keep your legs and pelvis level too.

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