Neck Pain Support Blog

The Emotional Impact of Neck Pain: Study Shows that Depression and Anxiety Play a Role

In todays’ society neck pain affects two thirds of the population at least for some part of their life. Usually this neck pain will resolve within a few days, but about 10% of the population suffers from neck pain chronically- pain that persists. Often times, we treat neck pain by only looking at the neck muscles, ligaments, vertebra, nerves and neck posture. Treatment usually involves medication such as anti-inflammatories and muscle relaxers- or some go through a protocol of chiropractic adjustments, mobilization, acupuncture, neck traction or massage. In fact, therapies such as manipulation and mobilization, acupuncture, and medication (including spinal injections) have recently been recommended by the Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders and are widely used in primary care. A new study shows that perhaps we should not be only focusing on treating the cervical spine structures– but looking at other factors as well when it comes to treating neck pain.

A recent study looked at how certain psychosocial factors such as depression and anxiety relate to neck pain. Often times, neck pain is treated independently with medicine, chiropractic, therapies, and exercises. This recent study in BMC Muskuloskeletal disoreders studied the relationship between depression and neck pain and how the two can be treated for the most effect.

This study involved 448 patients from a general medical practice setting in Germany. Participants completed a comprehensive questionnaire including the Neck Pain and Disability Scale German version (NPAD-d) and the Hospital Anxiety and Depression Scale. Analysis was done to look at the relationship between neck pain and socio-demographic, psychosocial and medical history, and health-promoting lifestyle factors.

This study revealed that patients who suffered from depression and anxiety also had increasing levels of neck pain. It was also found that educational level, not having enough support, and physical exercise were also factors associated with neck pain, but that these associations did not persist with adjustment for depression and anxiety. When investigating levels of depression and anxiety by NPAD-d quartile subgroups, it was found that those patients identified to have depressive mood or to be anxious were very likely to be in the group with the highest levels of neck pain.

The authors concluded that the higher the neck pain level, the more attention should be paid to psychosocial distress as a related burden. This study is very important because it will help us to treat neck pain more effectively in the future. More research should be completed to determine whether treating the neck along with psychosocial aspects will make a positive difference.

Findings of this study underline the need for further research that determines whether neck pain therapies are more likely to be efficient if care for patients is not only symptom-oriented but focuses on psychosocial factors.
Source : Depression and anxiety as major determinants of neck pain: a cross-sectional study in general practice ; BMC Musculoskeletal Disorders 2009, 10:13doi:10.1186/1471-2474-10-13

Additional Reading Resources :

• Treatment of Chronic Neck Pain Through Exercise
• The Relationship Between Stress and Neck Pain
• Chronic Pain Can Cause Shrinkage of the Brain
• Sally and Her Stiff Neck: Solutions for Neck Pain Relief
• Neck pain Support Blog Category: Treatment for Neck Pain

Fast and Easy Neck Stretches for Pain Relief

Today's Post is courtesy of Dr. Matt Bellinger, a chiropractor in Glastonbury CT originally from Ezine Articles. Dr. Bellinger describes fast and easy neck stretchs for pain relief.

In my office I show patients these simple, effective stretches all the time. They will help stretch your neck muscles keeping your neck loose and mobile. This will relieve your neck pain and muscle tension.

Every segment of your spine has motion but when things get stiff and immobile inflammation builds up putting more pressure on the nerves. Strained or irritated muscles can also pull the neck spine out of its normal alignment putting unwanted pressure on nerves. This, of course causes neck pain and other unwanted problems like headaches and tingling into the arms and hands.

• Stretch #1 - Lateral Head Tilts. Start by sitting up straight or standing. Slowly tilt one ear toward that same shoulder. Tilt head until you feel a good stretch. Next, hold the stretch for 15 seconds. Then slowly bring head back to straight. Repeat one more times and then do the same to the opposite side.
  
  

• Stretch #2 - Head Half Circles. Half circles with your neck and head with your head tilted forward and then with your head tilted back. Similar to if you do full head circles rolling your head around to each side, the half circles are much easier to do and are safer. Start by bending your chin down slightly and roll your chin to one shoulder and then the other. Do 5-10 rolls to each side. Next, extend your head back slightly and roll one ear to that shoulder and then roll head toward other shoulder. Again, do 5-10 rolls to each side.
  

  

• Stretch #3 - Modified Head Tilt. This is a more advanced version of stretch number one. When performing the lateral head tilt neck stretch, reach up with the arm on the side you are tilting towards and apply mild pressure to the head pulling it or stretching it slightly further. For example, if you are tilting your neck and head to the right, use your right hand to pull your head laterally toward your right shoulder.
  

With all of these stretches you can easily do them whenever you have a free moment, when you feel your neck stiffening up, or when you first awake in the morning. You can really do these stretches as many times as you like. For more stretching information and pictures of the stretches visit Arc4life's neck exercises and stretches page.

When doing any stretch if you experience more pain, or irritation, simply stop that stretch. With the neck roll stretch, you can do full neck rolls as well. The reason I like half rolls better is because it is slightly easier on the neck.

Of course, if pain or the problems seem to persist or do not improve see your primary doctor or chiropractor.

Some things to avoid that prevent stiff neck are: sleeping on your stomach, and prolonged strenuous positions, such as working on the computer with poor posture for long periods.

Some additional things to do along with a stretching regimen are: see a chiropractor for neck adjustments or manipulations, try neck traction, and use a good neck pillow while sleeping.

Dr Matt Bellinger is a Chiropractor in Connecticut. He has written many articles on how to easily and naturaly relieve pain, and has helped hundred of patients in his clinic end their neck and back pain. He recommends specific pain relief and posture improving products at Arc 4 Life

Additonal Resources:

• Choosing the Best Neck Pillow for the Best Sleep Possible
• Treatment of Chronic Neck Pain through Exercise
• Can Forward Head Posture Cause Pain?
• The Relationship Between Stress and Neck Pain
• Stretches for the Neck
• Your Daily Neck Pain Free Regime

Formula for Strong Bones + Healthy Discs + Protection of Cartilage and Joints

We talk a lot about how neck pain can be caused by a bulging disc or a herniated disc- or the disc is slipped and creating a lot pain and anguish. When it comes to treating neck pain you have to look at not only the health of the cervical discs, but also the bones in the cervical spine and the ligaments, cartilage and tendons. Well let’s discuss today how to maintain healthy discs, robust bones, healthy cartilage and connective tissue. How can you do this nutritionally? Arc 4 Life offers a new product called Disc-Gard, a special formulation that is to be used in conjunction with other therapies like chiropractic, physical therapy and diet. What makes Disc-Gard so important is the ingredients- important nutrients, minerals and vitamins that are important for maintaining disc health, thus preventing disease and injuries. Also, it is designed to dissolve quickly and completely

Calcium 154 MG
You have heard of osteoporosis- a thinning of the bones that makes it more likely to suffer from a hip fracture or bone fracture, spinal deformities and loss of height. Most calcium is stored in the bones and the teeth where it provides strength and structure. If you don’t have enough circulating in the blood, the body will steal it from your bones. How sneaky is that? Over time these constant withdrawals will leave the bones porous and fragile- something that you don’t want.

Vitamin D3 100 IU
The Sunshine Vitamin- if it was a perfect world you would get your entire amount from sunshine. Yes this is totally possible because your body makes all it needs with enough when exposed to ultraviolet B (UVB rays in sunlight)- but people these days are afraid of the sun, so many people are deficient in this very important vitamin, especially older folks. Vitamin D is important for forming and maintaining strong bones- it does this by regulating blood levels of calcium and phosphorus.

Iron 5 MG
Iron is a mineral that is needed throughout the body and is a very important part of hemoglobin, which is the oxygen carrying component of red blood cells. Iron is essential for general vigor and muscle efficiency.

Magnesium 40 MG
Important for decreasing muscle cramping and helps reduce calcium deposits in the muscle tissue.

Potassium 33 MG
Another important mineral that acts as an electrolyte- a substance that can be positive or negative when dissolved in a watery medium of the bloodstream. Potassium is used to conduct nerve impulses, initiate muscle contractions among other functions. Important for prevention of muscle weakness and deterioration.

Zinc 10 MG
Another mineral that enzymes need to do everything from manufacturing to healing. Zinc plays a role in many body processes including cell growth, healing, slows vision loss, protects the body against colds, flu and infections. It is very important for the proper functioning immune system. It is needed for cartilage and ligaments and helps to increase bone density and strength. Zinc also treats a wide range of chronic ailments such as rheumatoid arthritis, under active thyroid, fibromyalgia and even osteoporosis.

Vitamin B6 6 MG
Vitamin B6 is a “workhorse” of nutrients, performing many jobs numerous times a day. It functions as a co-enzyme, a substance that works together with enzymes to speed up chemical reactions. Vitamin B6 plays a role in preventing and treating many diseases. Plays a role in the production of gammaaminobutyric acid (GABA).

Glucosamine HCl 75 MG
Your body actually produces a small amount of glucosamine- it is found in high concentration in the joints and connective tissue where the body uses it to form the larger molecules needed for cartilage repair and maintenance. Glucosamine relieves pain, stiffness and swelling in the extremity joints (knees, ankles, fingers and other joints) due to osteoporosis and rheumatoid arthritis. It also helps to reduce arthritic back and neck pain. Glucosamine eases pain and inflammation, increases range of motion and aids in repairing aging and damaged joints in the many areas of the body such as the knees, ankles, hips, spine and hands. Recent studies have shown that glucosamine may be even more effective than NSAIDS such as aspirin or Ibuprofen in relieving the pain of arthritis- without harmful side effects. To strengthen joints, glucosamine can be beneficial in preventing arthritis and all forms of degenerative joint disease. It also works to speed healing of acute joint injuries such as a sprained ankle or a knee. Although glucosamine may have little effect on those patients suffering from advanced arthritis when the cartilage is completely worn away, it can still benefit many people with mild to moderate and severe symptoms.

Vitamin C 52 MG
This Vitamin is important for healthy ligaments and cartilage. Vitamin C is active throughout the body and helps to strengthen the capillaries and cell walls. It is important for the formation of collagen which is a protein found in collagen. That is why Vitamin C is so important to promote healing and keeping ligaments (connect muscle to bone) and tendons (connect bones to bones) strong and healthy

Calcium 154 MG
Calcium is the most abundant mineral in the body. Taking calcium is very important for preventing osteoporosis, a bone thinning disease that can lead to a higher risk of hip fractures and spinal bones, spinal deformities and loss of height. **Calcium has also been shown to decrease the incidence of colon cancer and plays a role in lower blood pressure. One important note is that calcium needs Vitamin D to be absorbed properly into the body and Disc-Gard contains both these.

Manganese 75 MG
A trace mineral that is important in building strong bones and connective tissue and is also important in the repair process. Although most people don’t require manganese supplements on a regular basis, this mineral is especially important for those who suffer from sprains or strains. It plays a role in keeping tendons and ligaments healthy.

Check out Disc Gard for healthy spinal discs, joints and strong bones and more.

Sleep Deprivation and How it Affects More Than Your Mind

At the close of 2008, I along with many other Americans was totally stressed over the economy and how it was affecting me and my family- It affected my business, my patients lives and everyone around us was just affected- causing a lot of stress to go around. When we are stressed out our bodies are usually working overdrive and we should be getting enough sleep at night so that we regenerate. But that is when sleep deprivation occurs.

Did you know that 63% of Americans suffer from sleep deprivation? Most people do not get their recommended 8 hours of sleep that is needed for optimum brain function, optimum performance, and good health. When we are stressed out, being sleep deprived can become even more prevalent. This can happen with the loss of a loved one, a change in job, or a serious illness. Ironically this is when we need proper sleep more than ever- this is when we need to regenerate our bodies, need more fuel and overall just need more rest.

Anxiety creates an environment where is difficult to fall asleep. Waking up too many times during the night and arising too early in the am mean un-refreshing sleep.

One solution is to change your sleeping environment and make it conducive to sleeping- therefore make it as restful as possible.

• Keep the temperature in the room cool
• Don’t have any lights on anywhere- this can affect the quality of sleep
• Make sure that the bed mattress is as comfortable as possible. Not to firm, and not sagging in the middle creating a dip
• Get a good sleeping pillow. Check out Arc 4 Life’s Cervical Traction Neck Pillow, recommended by many chiropractors, physical therapists and health professionals

Not being able to sleep and suffering from insomnia can be a cause for depression and other health related problems. For people that are stressed out daytime sleepiness is a frequent problem. Even if you are getting the proper 8 hours of sleep, stress and emotional fatigue can cause excessive sleepiness and frequent dozing off. Not good for productivity at work and definitely not good for driving. The best solutions for overcoming daytime sleepiness is to stick to a normal sleep schedule and get extra rest if you need it. Your body will thank you for it.

Coming into 2009 we all have a lot to be thankful for. As I watched at 12 noon today the inauguration of the 44th President of the United States, I am awestruck at the change that has taken place in America. I know many people will have to make changes in the next few years, and there will be times of great anxiety and stress- So I ask all of my readers to make sure they are getting proper sleep and taking care of their health.

Additonal Resources

• 6 Ways to Get a Better Night's Sleep
• Counting Sheep to Fall Asleep, Does it Work?
• Better Sleep equals Better Control of Blood Pressure and CardioVascular Health
• Simple Tips to Sleep
• I cannot Fall Asleep at Night
• Choosing the Right Neck Pillow for the Best SLeep Possible

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Stiff Neck? Is That What You Have?

So you wake up some mornings and wonder to yourself, do I have a stiff neck? Here are some indications of a Stiff Neck:

• You have neck pain
• You have pain when you turn your head side to side, bring your head forward, look up to the ceiling or bring your ear to your shoulder. This decreased range of motion means you cannot turn your head to check your blind spot. Here are the normal ranges of motion for the neck in flexion (bringing your chin to your chest), extension (looking up to the ceiling), lateral flexion(bringing your ear to your shoulder) and rotation (turning your head):

  Cervical Range of Motion	Normal
  Flexion	50 degrees
  Extension	60 degrees
  Lateral Flexion	45 degrees
  Rotation	80 degrees

• Your neck muscles feel tight and when you touch your neck, you may also have tender points
• You cannot get into a comfortable position
• You wake up in the morning with neck pain and soreness

Having a Stiffness in your neck is not fun- its literally a "pain in the neck"- sometimes this neck pain can last for a few hours to a few days. There are many remedies for a stiff neck that can be done at home that are very effective.

If your stiff neck is accompanied by a fever, headache, tiredness, weakness, vomiting, confusion, eye sensitivity or dizzy spells, you may have meningitis- something that you need to go to your Dr for right away

Additional Reading Resources

• Solutions for A Stiff Neck
• How To Treat Tight Muscles
• The Importance of Using a Good Neck Pillow for Sleeping to Prevent a Stiff Neck

Treatment of Chronic Neck Pain through Physical Exercise

I have discussed many times treatment for patients who suffer from chronic neck pain because they are high frequency computer users. Whether they are graphic designers, customer service reps, engineers or even bloggers, working on a computer for many hours a day can cause neck muscle pain, stiffness, decrease in mobility and overall pain.

Six Danish investigators report in the journal Arthritis and Rheumatism in 2008 a randomized controlled trial of 2 types of physical training on 48 employed women with chronic neck muscle pain. These women suffered from trapezius muscle spasms. The two type of physcial training were:

[1] Interventions included 10 weeks of
• specific strength training for the affected muscle or
• general fitness training by bicycling with relaxed shoulders, or
• a reference intervention without physical activity.

Specific strength training provided 79% lasting improvements; general fitness training produced only a small and transient reduction in pain. This report shows thats specific neck muscle strength training works to alleviate chronic neck muscle pain.

Source: Andersen, LL; Kjaer, M; Sogaard, K; Hansen, L; Kryger, AI; Sjogaard, G. Effect of two contrasting types of physical exercise on chronic neck muscle pain. Arthritis Rheum. 2008;59:84–91.

Additional Reading Resources:

• How To Prevent Neck Pain at Your Desk Job
• Setting up your Workstation for Minimal Neck Pain
• Neck Exercises

Nearly 12% of American Kids are Using Alternative Treatments for Neck and Back Pain

BETHESDA, Md., According to a national government survey,it has been reported that 1 out of 9 american children under age 18 use some form of complementary and alternative medicine.

The survey -- the U.S. government's first to include children's use of health practices and products that don't fall within the realm of conventional Western medicine -- also found that about 38 percent of U.S. adults use complementary and alternative medicine.

Surveyors asked about 36 types of alternative or complementary therapies commonly used in the United States. These included provider-based therapies, such as acupuncture and chiropractic, and those that don't require a provider, such as herbal supplements and meditation.

Children used alternative therapies in 2007 mostly for back or neck pain, head or chest colds, anxiety or stress and attention-deficit hyperactivity disorder, said the survey, developed by the National Center for Complementary and Alternative Medicine and the National Center for Health Statistics.

Children's most commonly used alternative therapies included non-vitamin, non-mineral, natural products (3.9 percent); chiropractic or osteopathic manipulation (2.8 percent); deep breathing exercises (2.2 percent); and yoga (2.1 percent).

Children were five times more likely to use complementary and alternative medicine if a parent or other relative also used it, the survey found.

The survey involved more than 23,300 interviews with U.S. adults and more than 9,400 interviews with adults on behalf a child in their household.

Source: UPI News- 1 in 9 U.S. kids uses alternative medicine

Ergonomic Products for Kids- Kids Neck Pillows and Kids BackPacks designed for Comfort and Good Posture

How to Prevent Neck Pain at your Desk Job

I recently came accross a Good HouseKeeping Article that discussed how office workers have to deal with a lot of neck pain. I get quite a few emails about how working at the computer or desk all day can cause neck pain, stiffness in the neck,headaches, tight muscles, shoulder pain and upper shoulder tension.

Well its bound to happen if you sit in one position all day staring at a computer screen ! But the good news is that it is avoidable.

Executive editor, Jennifer Cook of the Good Housekeeping Research Institute, said a recent study found that office workers who took frequent breaks and did some simple exercises had 41 percent fewer headaches and 43 percent less neck and shoulder pain.

Every two to three hours, stand with your back and head against the wall to do some easy exercises.

"Press your shoulders back so they're (against) the wall and then release them," Cook said.

Cook reccommends repeating this exercise a few times before moving onto the next exercise.

"And move your chin forward and back, keeping it parallel to the ground," said Cook.

This particular exercise is for stretching out your neck and shoulder muscles.

"Cup your hands behind your neck, and lift your head back and up slightly against the pressure from your hands and lower," Cook said.

Most types of neck pain aren't serious. But if you have neck pain so severe that you can't touch your chin to your chest for more than a few days, see your doctor.

Finally, look at the ergonomics of your workstation. Just moving around a few things can make a big difference in your comfort level. For example, the position of your computer monitor- is it eye level? Are your knees slightly lower than your hips when you sitting in your chair? Does your office chair have arm rests. Simple considerations of your environment can prevent neck and back pain.

Additional Resources:

• Your WorkStation and Optimal Neck Posture Go Hand in Hand- A deeper look at your workstation details
• Working on A Computer All Day Long...as a Graphic Designer..with Neck Pain- A blog Post about one Graphic Designers Neck Pain
• Neck Exercises- Good Stretching Exercises for the Cervical Spine and Muscles

Treatment of Neck Pain for the Serious Athlete

Today's Post Comes from A Yahoo Answer--Question: I am starting to compete in sports a lot more and have suffered from a stiff and stressed out back/neck. I am looking into massage therapy or acupuncture. Can anyone suggest the best treatment to loosen my back and neck?

Answer: Being an athlete means that you are going to have more wear and tear on your body- you will also have be in best shape possible so that your performance is the best that it can be.

I think the best thing for you is to see a chiropractor. Since you are an athlete, you want to make sure your body is fully tuned, in the best possible shape that can be. A chiropractor will also be able to help you out when you are injured.

A chiropractor can help you with aligning your spine, working on muscle spasms, and helping to increase your range of motion. They use techniques like chiropractic manipulative therapy, modalities such as ice/heat/electrotherapy, traction (neck and lower back), and trigger point therapy (for muscle spasms, trigger points and sore muscles). They can prescribe exercises (stretches and strengthening excercises) and nutrition for optimal function as well. They may even prescribe you orthotics after analzying your gait, posture and foot arches.

To help loosen your muscles at home, you can also purchase a Tens Unit for Home use "TENS" stands for Transcutaneous Electrical Nerve Stimulation. The TENS unit is a pocket size, portable, battery-operated device that sends electrical impulses to certain parts of the body to block pain signals. With using electrotherapy at home, the electrical currents produced are mild, but can prevent pain messages from being transmitted to the brain and may raise the level of endorphins (natural pain killers produced by the brain).

You can the tens unit in conjuction with ice at home as well a natural pain relief gel like biofreeze. Here is a great article about How to use ice and biofreeze to treat muscle spasm at home on Wellsphere

Additional Resource(s): Look for a chiropractor in your area by doing a Google Search, or by asking around for a referral. If you need help finding a Dr in your area, please email me at the Neck Pain Support Blog. Here are some listings of Chiropractors in various locations in the USA:

• Central Connecticut Chiropractic Henderson Family Chiropractic LLC- Dr. Walt Henderson Telephone: (860)828-8220
• First Choice Family Chiropractic- Dr. April Stratford Telephone: (478)272-1800
• ProHealth Chiropractic- Dr.Kevin Doyle Telephone: (252)335-1577
• Broadway Family Chiropractic - Dr. Margie Downs: (508) 824-1700

*How to Treat Tight Muscles Using Biofreeze
*How to Choose the Best Neck Pillow for Sleeping
*Remedy for A Stiff Neck *Neck Pain, Upper Back Pain and Shoulder Pain Common in Cyclists

Picture Source: ATHLETMOVIE on Flickr.com

Visit Arc 4 life for Neck Pain Pillows, Neck traction units, and more pain relief products for optimum health

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