Neck Pain Support Blog

How can I alleviate neck pain that occurs during tests?

I recently came accross this questions on Yahoo Answers- a student in need of advice:

I'm taking the LSAT in June, and my scores are relatively fine but I cannot help but think they would be better if I could alleviate the intense neck pain I have during the test. Is there anything I can do to make this not as intense? I take advil, i try to massage or use better posture, its just not working....advice? - L.s.a.t Student with neck pain

I have said this often on the Neck Pain Support Blog, studying can be a pain in the neck ! Long hours spent pouring over your notes and textbooks are not my cup of tea, and I have definitely done my share over the years. It’s physically, mentally and emotionally draining work..but alas it is important too. Often studying for long periods can cause strain to our neck if we don’t have good posture in the process. This can catch up to us in the long run- especially in times of greater stress like writing tests such as the LSAT, GRE, MCAT or whatever test ! When you are studying you may be keeping your head forward flexed for long periods of time. This puts a lot of stress on the cervical paraspinal muscles, the suboccipitals, and the upper trapezius. It can cause you have decrease in range of motion, stiffness and tightness in the muscles. Poor diet, poor sleeping habits and lack of activity can further aggravate your neck pain. These days a lot of students are doing computer work for long stretches of time which can also cause neck pain and stiffness. So here are some solutions for what you can do to alleviate the neck pain while studying:

• Take frequent breaks while studying. Simply standing up, and walking around for 5 minutes can make a big difference.
  
• Do neck stretches every morning and at least once during the day: http://www.arc4life.com/site/615058/page/993935. Using a hot pack can also be beneficial for 10-15 minutes- this will help to relax the muscles
  
• Check your posture while studying: Make a conscious effort to not look down and keep your head flexed forward. Use a book end or a book holder, similar to a cookbook holder so you can keep your head and neck in a neutral position. Alternately, put a phone book under your study materials to elevate them while studying so you are not flexing your head so much
  
• Have good posture while on the computer- look at your chair, your desk and how everything is arranged. Proper ergonomics at the computer can go a long way in preventing neck pain
  
• Watch your posture while sitting- using a lumber support cushion behind your back can help to maintain the proper lordosis while sitting. Check out the sitback rest for this purpose.
  
• Get a good neck pillow for sleeping at night. Sleep is extremely important for your body- it’s when your body rests and heals. I would recommend a cervical support neck pillow for your neck. Check out Arc4life’s Cervical Linear Traction Neck Pillow or the Linear Gravity Support Neck Pillow for a good support pillow
  
• Drink lots of water while studying. I know most students prefer coffee, high energy drinks like Jolt, and Pop drinks like Coca-Cola. There are lots of benefits to drinking just plain old water. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. A Lack of water, the #1 trigger of daytime fatigue. I could go on and on about the benefits of water…for another time !

Studies have shown that extended use of computers can lead to neck pain in students. Studying is important and if done ergonomically correctly, we can all do it without pain and anguish.

Additional Resources:

• How to Treat Tight And Stiff Muscles
• Can Forward Head Posture Cause Pain
• Remedy For A Stiff Neck
• Working On A Computer All Day Long
• Treatments for Neck Pain

Visit Arc 4 life for your online selection of cervical supports and neck traction products for neck pain relief, neck stiffness and discomfort. Learn how to Choose the Best Neck Pillow for Sleeping, How to Get rid of tight muscles and soreness, how to wear a lumbar support belt and MORE on Arc4life.com! Bookmark this on Delicious Stumble It!

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Female Office Workers More Prone to Neck Pain: A Study

According to a new Australian study, research has shown that female workers are 3x more likely to suffer from neck pain than their male counterparts. This study examined what factors where important in determining who got neck pain and didn’t.

The Study was published in the European Spine Journal and conducted by Dr. Julia Hush of the Back Pain Research Group at the University of Sydney

According to Dr. Hush, "Neck pain is certainly one of the big problems in an occupational setting. It can impact on the ability to do day-to-day activities and has a substantial cost for not only the individual, but also society."

Hush says that between 15 to 44% of people suffer pain in any one year, but recent studies suggest that office-workers are at higher risk of neck pain than others.

They followed 53 office workers at the University of Sydney over a year, and used questionnaires to find out who developed neck pain and why.

"Almost 50% of people in this cohort, who to start with had no neck pain, developed an episode of neck pain over a period of one year," says Hush.

While the majority of people recovered within a couple of weeks, about 12% suffered longer term, and some even took time off work.

Gender and stress risk factors Hush and colleagues found that women were around three times more likely to develop neck pain during the year than men.

People who suffered high levels of personal psychological stress were over one and a half times more likely to suffer neck pain than others, says Hush.

On the protective side, the researchers found those who exercised three times a week or more were less likely to suffer neck pain, as were those whose neck was more flexible.

"The incidence of neck pain is very high," says Hush.

"Female gender and high psychological stress can increase the risk of developing neck pain, but if you have greater mobility of your neck and if you exercise more, you might reduce the risk of developing neck pain."

She is not sure why women are more likely to suffer neck pain, but it could be because they hold more tension in their muscles as they work.

Hush says the study also found women were more likely to be suffering from personal psychological stress.

She says the findings suggest neck pain prevention strategies involving exercise and stress reduction could be targeted at women.

Time and time again, we have shown that stress is the cause of so much suffering, including neck pain. Women who are juggling the demands of a job, motherhood, taking care of the family and themselves are not taking care of themselves. This study shows us that neck pain at work, especially for women is real and prevalent. At the Neck Pain Support Blog, we presented a study that shows that exercise can help prevent neck pain.Stress reduction, changing the ergonomics of the workstation, doing neck stretches should also be a prevention strategies, targeted especially at female workers. Dr. Hush findings have helped narrow down some of the most important risk factors in neck pain and will be useful in designing a larger study in the future.

Additional Reading Resources

• Making Your WorkStation Neck Pain Free
• New Job, New Neck Pain at the End of the Day
• The Relationship between Neck Pain and Stress
• Treatment of Chronic Neck Pain Through Physical Exercise
• How to Treat Tight Muscles
• Cervical Exercises to stretch your Neck and Upper Back while at Work

Products that May Help You at Work to Be Pain Free

• Sit Back Rest- Lumbar Support for Your Office Chair
• Hot and Cold Therapy- For Pain Relief
• Posture Corrector- Promotes proper posture in the upper back and middle back areas.
  
  Visit Arc 4 life for your online selection of cervical supports and cervical traction products for neck pain relief, neck stiffness and discomfort Bookmark this on Delicious Stumble It!
  

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The Things that Make You Say “Oh my Neck !”…

Do you ever wonder what causes your neck pain? One day you are fine, the next day your neck feels stiff or achy and you cannot even turn your head. You may think that you are just going about your daily business – but are you- Lets’ look at some activities and postures that can cause neck pain and neck stiffness and discomfort:

• Sleeping on the Couch- You come home from a late night party, or you are watching the TV trying to fall asleep. Next thing you know you are on the couch, on your side with your head tilted. A definite cause for neck stiffness the next day ! Sleeping on the couch can put your head and neck into a position that stretches the neck muscles abnormally and creates stiffness. Falling asleep in an awkward position is a definite cause for neck pain.
  
  
• Working on the Computer for Long Periods- Many people’s job require them to on the computer all day. Often times we are so concentrated on the computer screen we don’t realize that we are tensing our shoulders and neck creating muscle spasms and tiredness by the end of the day. It is easy to engage your shoulder and neck muscles while using the computer. Often times, computer users have pain pain that also radiate down to the shoulder or between the shoulder blades.
  
  
• Blow Drying your Hair- A great cause for neck pain for ladies with long hair- unfortunately I am guilty of this one too! Blow drying your hair- bringing your head forward, back ward and to the side can cause aggravation to the neck muscles. The forward head posture creates tension in the neck muscles and ligaments.
  
  
• Driving- I have driven in cities like Hartford Connecticut or Mississauga Ontario where I am constantly tense while driving. Crazy drivers are tail gating you, people are not using their turn signals, others are talking on their cell phones- creating more tension for you. Before you know it, you have a headache, tightness in the neck and stiffness in the upper shoulders. Some people drive with their seat pulled up to the windshield (like my mother) and create even more stress on their bodies.
  
  Being in a car accident can also lead to whiplash type injuries which can create acute and chronic neck pain. Whiplash occurs when the soft tissues in the neck are injured by a sudden jerking or "whipping" of the head (into flexion and extension). This type of motion strains the muscles and ligaments of the neck beyond their normal range of motion.
  
  

• Talking on the telephone while doing other activities at the same time - here’s a favorite pastime of people at work, stay at home mom’s and dad’s, students who should be studying. With the advent of the cell phone, practically everyone has one, even grade fivers! Talking on the phone keeps our head in one position for an extended period of time, creating tension in the neck and upper back area. Not to mention a major headache for you (and for those around you sometimes).

As you can see many different postures that can cause neck pain- Especially when we are in these postures for an extended period of time. Stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness. Simply sleeping wrong can cause a crick in the neck. If you sit at your desk for too long, staring at your computer, you can give yourself a stiff neck. Sprains and Strains of the neck can even be caused by healthy, normal activities. For example, tending to your garden, playing, playing a friendly game of bocce ball, even practicing your golf swing at the driving range can potentially hurt your neck. Send us your comments to the Neck Pain Support Blog- we want to hear what causes your neck pain- what postures strain your neck muscles and cause you to say " OH MY NECK?... - NJ

Additional Reading Resources:

• More Causes of Neck Pain
• Remedies for A Stiff Neck
• How to End Neck Pain Naturally By Doing a Cervical Traction Program
• The Top 10 Reasons for Neck Pain and How to Correct Them
• Decreasing Tension in the Neck and Upper Back

Visit Arc 4 life for your online selection of cervical supports and cervical traction products for neck pain relief, neck stiffness and discomfort Bookmark this on Delicious Stumble It!

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The Right Neck Pillow for A Herniated Disc in the Neck

At the neck pain support blog I get a lot of emails about which pillow is the right for people. This question is hard to answer because everyone’s preferences are different. Some people like to sleep on their back, some on their side. Some people are 6’0 ft, others are 5’0 ft. Some need a special neck pillow because of a specific condition like a herniated disc or their spouse complains that they snore ! Each of these concerns is valid and deserves attention. Choosing the right neck pillow is tough, especially with all the different types available on the market today. But it’s a relevant question to be answered because we spend about 1/3 of our life sleeping, and doing so comfortable is important. Lisa sent me an email recently regarding choosing the right neck pillow for her:

Hi, I'm trying to decide between the cervical linear traction neck pillow which only comes in one size and the linear gravity neck pillow which comes in 3 sizes. My neck kills me when I'm sleeping. I have about 3 different pillows that probably aren't right for me. I have a military neck and have bulging discs from C4 through C7 and am having pain in neck shoulders and arms, occasionally hand. I am 5'2 1/2 and weigh 108 lbs. I am petite. What pillow do you suggest because I want the traction? Thanks, Lisa

Hi Lisa, The only pillow that provides neck traction, is the cervical traction neck pillow. This pillow comes in a standard size which is a medium, dimensions 20"x26"; The pillow does not come in a smaller size. If you able to handle a medium sized pillow and are currently using a medium sized pillow- then the CLTraction Pillow will be okay for you. Remember, you can use both sides of the pillow- the traction side and the support side. We have noted that patients who are of ht 5’0” and petite framed tend to prefer the smaller linear gravity pillow (especially if they are used to using a smaller pillow).

Arc4life’s Small Linear Gravity Neck Pillow dimensions are 23"x17" - and overall the pillow is smaller. This is an excellent support pillow for your neck. It has two different neck rolls that you can use for neck support.

Another suggestion for you might be to get the small linear gravity pillow and get a traction unit such as the cervical traction posture pump. This is good if you don't have a curve in your neck (military neck) and also if you have been diagnosed with bulging discs. Check with your Dr to make sure that you are cleared for neck traction. You could use the traction device during the day and use the linear gravity neck pillow at night. You can do the same thing with the cervical traction neck pillow.

Keep in mind that any pillow you use, particularly a cervical support pillow is going to take time to get used to. In fact if you experience soreness and stiffness the next morning that is a normal response. Use the cervical support pillow for just a few hours each night till you get used to the contours of the pillow. In the morning, ice if you need too and do neck exercises such as stretches for pain relief.

Some additional reading resources:

• What is the best pillow for a Pinched Nerve in the Neck

• How to Choose the Best Pillow For your Needs

• Understanding A Disc Problem Like a Jelly Donut

• More information about Arc4life’s Linear Gravity Neck Pillow

Hope this helps,

NJ www.neckpainsupport.com

Visit Arc4life.com for your online selection of cervical supports and cervical traction products for relief of stiff neck, and neck pain Bookmark this on Delicious Stumble It!

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Which Sleeping Position is the Best for You?

You spend about 1/3 of your life sleeping- are you sleeping the right way that facilitates the best sleep possible? Are you waking up stiff with neck and shoulder pain every morning? What is the best position for sleep that will place the least stress on your neck and lower back area? Well a lot has to do with the position that you sleep in. Studies have been done that show that your sleeping position says a lot about your personality. You can sleep on your back, on your side or on your stomach. What is the best and what is the worst sleeping position? Well let’s discuss the 3 sleeping positions and how each affects you:

• Sleeping on Your Back
  Sleeping on your back is great position for sleeping because you can sleep in a position that support your head and neck and lower back area. To combat any type of lower back stiffness or discomfort, sleep with a few pillows or a wedge, such as a knee elevator, under your knees for optimal comfort. If you use a cervical support neck pillow, such as the cervical traction neck pillow, you can allow your head and neck to be in the correct position where there is least stress placed on your cervical spine. This position of sleeping on your back with a cervical support pillow for the neck and positioning wedge for your lower back is the least stressful for your body. Keep in mind that you may start in this position, but for most people they move around during the night time.
• Sleeping on Your Side
  This is a popular position for sleeping for many people. There is a natural tendency to sleep on ones side after starting out on your back. When sleeping on your side make sure your pillow has enough support in it to keep your shoulders relaxed at. If your pillow is too low, your head will be tilting down, and if it is too high your head will be stretched uncomfortably –both of which can be very uncomfortable. That is why having a cervical support pillow that is properly sized is a good idea. The Linear Gravity Neck Pillow comes in 3 sizes- small, med and large to accomodate different sizes and frams. To make this side sleeping position even more comfortable and least stress on your body, place a pillow in between the knees that keeps your legs hip width apart. This will properly support your lower back area.
• Sleeping on Your Stomach
  By far, the worst sleeping position is on your stomach. Not only does it place extra stress on your cervical spine and upper back area, but it also places stress on your stomach muscles. Sleeping on stomach means your head and neck are going to be turned to one side (so that you can breathe) for a prolonged period of time, which can create stiffness by the morning. It puts strain on the cervical paraspinals and levator scapulae muscles.

Most people start sleeping in one way at the beginning of the night and shift to another position in the middle of the night. The best position for sleeping is the position that you are most comfortable in. So if you are one that snores and sleeping on your back increases that, your significant other will most likely suggest that you sleep on your side. Also, if you do sleep on your stomach and are trying to prevent that, sleep with a pillow to your side that will stop you from rolling onto your stomach. Remember, sleep is when your body heals and regenerates- find a position that is most comfortable for you to get the best sleep possible at night.

Additional Reading Resources:

• Sleep Deprivation and How it Affects More Than Your Mind
• Simple Tips to Sleep
• Choosing the Best Pillow for the Best Nights Sleep Possible
• 6 Ways to Get A Better Nights Sleep
• The Cervical Traction Neck Pillow can Reduce Snoring
• More Articles about Sleep on the Neck Pain Support Blog
• What your Sleeping Position Says about your Personality

Photo Source: The Business Insider: Sleeping Positions

Visit Arc4life.com for your online selection of cervical supports and cervical traction products for relief of stiff neck, and neck pain Bookmark this on Delicious Stumble It!

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