What
You Need To Know About Neck Pain
Your head and neck region is vulnerable to many different stresses. Bad
posture can cause misalignment of your neck, head, and spine. Car accidents
can cause whiplash. Age and wear and tear can cause arthritis. Even activities
such as gum chewing and reading in bed can cause pain. How do we avoid
these potential problems? And if we can't avoid them, how can we recover
as quickly as possible?
Anatomy Of The Neck Region
One of the most flexible regions of the spine is the neck (cervical) region,
which consists of vertebrae, seven shock-absorbing discs, muscles, and
vertebral ligaments to hold them in place. The uppermost cervical disc
connects the top of the spinal column to the base of the skull. The spinal
cord, which sends nerve impulses to every part of the body, runs through
a canal in the the cervical vertebrae and continues all the way down the
spine. The cervical nerves spread down into the arms; because of this,
arm pain is sometimes traceable to a problem in the neck.
Possible Causes Of Neck Pain And Headaches
One of the most common causes of neck pain, and sometimes headaches, is
poor posture. It's easy to get into bad posture habits without even realizing
it-even an activity as "innocent" as reading in bed can ultimately
lead to pain, headaches, and more serious problems.
The basic rule is simple: keep your neck in a "neutral" position
whenever possible. In other words, don't bend or hunch your neck forward
for long periods. Also, try not to sit in one position for a long time.
If you must sit for an extended period, make sure your posture is good:
Keep your head in a neutral position, make sure your back is supported,
keep your knees slightly lower than your hips, and rest your arms if possible.
Reading in bed can cause neck strain- especially if you're propped up
on several pillows, bending your neck forward, and trying to hold your
arms out in order to support the book. If you do read in bed, make it
easy on your neck: Consider purchasing one of the products specifically
designed for this purpose, such as a wedge pillow to prop up the book
or a portable "mini desk." Finally, remember not to stay in
any single position too long- our bodies are designed to move.
Your sleeping position is another
possible source of neck problems. Does your pillow cause you to sleep
with your neck at an angle, either too high or too low? If so, you may
want to invest in a new pillow. Feather pillows are generally preferable
to foam; they conform easily to the shape of the neck.
Also, remember that pillows don't last forever. After a year or so feather
pillows tend to "collapse" and may need to be replaced. In addition,
a bed that doesn't offer enough back support can also be a source of neck
discomfort.
Here are some other tips to help you avoid neck strain and pain:
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Try doing stretching exercises before bed and first thing in the
morning
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Don't sleep on your stomach-this position puts great pressure on the
neck
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Don't "over-pillow" your neck; keep your neck and spine in a neutral
position.
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The neutral position rule also holds true for people who spend time working
at computer terminals. Again, don't bend your neck forward. Adjust your
desk, monitor, and chair to a comfortable height, so that the monitor
is at eye level and your knees are slightly lower than your hips. Some
people find that a footstool helps in attaining this correct position.
Sit close enough to the monitor so that you. |
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