In Part I of this blog post, we looked at what Exactly does neck traction do for you. Now lets delve a little deeper and look at some criteria to look at when purchasing a cervical traction device.
What should we look for when buying a cervical traction system?
Is it simple to use and simple to set up?
Are you comfortable while you are doing the neck traction?
Can you comfortably do the neck traction while you are having neck discomfort?
Does it put your neck into an optimal position during the traction session?
Can you travel with the traction unit?
Does it give you sufficient traction and do you feel like your neck is being stretched?
How can I prevent my neck and shoulders from getting neck pains and slipping a desk?
This is a great question that I noticed on Quora recently. It's something I actually think about regularly (especially when i do something I shouldn't do and I have neck pain). What can I personally do to keep my neck and shoulders health?
I know we don’t live in a perfect world - and things are going to happen. But lets quickly mention a few things you can do keep your neck and shoulder area as healthy as possible.
Be aware of how much you are lifting and HOW you are lifting (your technique).
When you are playing with a toddler or a child and “rough” playing, be careful and vigilant. A child can unknowingly bring your head and neck into a particular position rather quickly - directly and instantly causing a neck sprain/strain and whiplash. I just spoke with a grandmother who has been having pain for 2 years because of one incident where her grandson hugged her too tightly from behind and brought her neck back. Personally, I am a mom to a 4 year old active boy - I speak from experience. Yes, play with your children, but take some precautions.
Do neck stretches. Keep the neck in motion to keep the neck and cervical spine mobile. Motion is life. Doing your stretching during a hot shower is very beneficial too.
Watch out for text neck or tech neck - the act of looking down on your iphone, your ipad, any electronic device for long stretches of time. Believe me this is easier done than you think. Waiting around in a doctors office waiting room, sitting at a red light, waiting for your car to to get fixed… you get the point. Watch your posture all all times, especially when using a device. This is just too commonplace these days. I know 5 and 6 year old that have a mobile phone.
Use a contoured neck pillow at night. It will help the curvature in your neck and give you good posture while sleeping. Get a pillow that you can sleep comfortably on your side and on your back. One more thing, is it time to replace your neck pillow? Fiber pillows do break down over time which is normal.
Some people like my husband sneeze very violently. You know those sneezes. The ones you feel the floor beneath you reverberating and the ones that make you jump when you hear them. If you sneeze like that regularly this can really throw your neck, upper back and shoulders out. Brace yourself when you know a sneeze is coming on. Also do a good job of cleaning our your nose regularly.
Be Careful at the gym. No need to be the weekend hero and throw out your shoulder, neck or back by lifting too much at one time. Easing into lifting little by little is the best way to go. It's not worth it to overdo it at the gym. You not only set yourself back but you're in pain after going to the gym. Again, I speak from experience. I know of an elderly neighbor that improperly used a machine in our clubhouse. She also lifted too much weight. Well as a result she tore a tendon, and had to have surgery to repair it.
Keep your spine in alignment. When the spine is in alignment, the discs are held in place. Maintain good neck posture. Many people who have forward head posture set themselves for bad alignment and neck pain and shoulder down the line. Also be aware of your shoulders at work. Some people keep their shoulders scrunched up when they are in a stress situation. This aggravates the neck, shoulders and upper back. The key here is that these bad postures take time to manifest as pain- years and years before you can start having regular pain because of it. Do neck retraction exercises. Bottom line, be aware of your posture. Relax your shoulders, watch your head and neck posture.
If you are in one position for a long time move around and stretch out a bit.
Drink more water. Sounds easy right? I have said this to many patients and asked them what do they drink on a daily basis. Water is last on their list sometimes. Somehow coffee, tea, juice, pop, gatorade and alcoholic drinks are higher up. Crazy but true. This simple act of drinking water keeps the disc healthy and hydrated. That mean you are less likely to get injured as well.
Massage your neck muscles. The occipital muscles are cause of many headaches and neck pain. Put your hands over your ears and you thumbs fall on the occipital muscles. Hold for 7 seconds, then relax. Move to a different spot and repeat. Do this a few times. Once in a while using a natural pain relief gel such as biofreeze or sombra can also help with muscle spasm and trigger points.
Don't sleep on your stomach. This really aggravates the neck, shoulders and upper back area. Its just not normal to be in this position. Use a pillow under your stomach that simulates sleeping on your stomach- such at the tear drop pillow. This special pillow helps you transtion from being a stomach sleeper to a side sleeper.
Oprah said it best: When we know better, we do better - its the same thing for keeping a healthy neck. Do things a little differently especially when you know what is right. Hope this helps - Nav
Here are 10 things you can do to help relieve the muscle spasms in your neck. Muscle spasms can happen from a variety of things such as sitting at desk for long periods of time, studying, texting for too long in the flexed position, a violent sneeze, a fall, whiplash type of an accident, sleeping incorrectly, even sleeping on a brand new pillow.
What are solutions to relieve this type of neck pain that is coming from the muscles?
Muscle Work to the neck with Biofreeze. You can do muscle work without a pain relief gel such as biofreeze, but biofreeze really facilitates the massage. Its easier and actually more effective. Muscle work helps to combat tender trigger points in the muscle that helps to get blood flow to the area. If this is an acute injury, use biofreeze, but if this is something chronic use a heating pain relief gel like sombra. Both work wonders to the muscles. One more point, massage for a good 2-5 minutes. If the area is red that means you are have worked the muscle well. Also, you don't need to use a lot of pressure, just what you are able to withstand. If someone can help you with this, even better.
Use a heating pad or a cold pack on the neck and upper shoulders. Again, if this is an acute injury use ice, if this is chronic use a heating pad. For both cases, use a towel in between you and the therapy pack.
Stretch your Neck- Simple neck stretches can do wonders for muscle spasm. Simple flexing your head forward and holding the stretch for a few minutes can feel really good and allow the muscle to elongate.
Position your workstation so that you are not in an awkward position that can cause a neck ache to begin with. Recently my sister in law mentioned to me a workstation that she uses at her work, where you actually stand up and work. She has the ability to sit at her computer or to stand up and work. The choice of two positions gives her muscles a break from the usual routine.
Get a massage- a massage therapist can focus on certain muscles that are tightened up and have trigger points. The key is tell your practitioner how much pressure you can take. No need to be a macho man/woman and endure pain during your sesssion. You will be in pain afterwards. Start with low pressure and keep working your way up to more pressure with each visit.
Get your neck adjusted by a chiropractor- a chiropractor can perform a simple cervical adjustment that will keep your bones aligned. If they are out of positiong that can help you get proper posture. They can also show you postural exercises and neck stretches that you can do at home yourself.
Use a supportive pillow at night time so that you are in a naturally aligned position for sleep. Use a contoured neck pillow. It makes a big difference to the anatomy of how you sleep at night. Here is an example of great neck pillow: The Linear Gravity Neck Pillow has two neck rolls, one firm, one softer. The neck roll keeps your neck in a position that is a natural c curve. With this particular fiber filled neck pillow you can sleep on your back and on your side.
Do gentle neck traction - stretch out the ligaments, and muscles for pain relief. Neck traction is one those therapies that patients think is very scary because they picture an over the door neck traction unit that looks more like a torture device. Not the case. Check out passive traction units like the soothe a ciser and the posture right soft neck orthotic.
Drink Water. Plain water. Make sure you are being hydrated enough throughout the day. A tried and true practice. One tip, keep your water accessible to you. Fill up a gallon of water and keep it near you. This will mean that you have to take regular trips to the bathroom. Actually a good thing. It will break up your work schedule, and give your neck and back a break from sitting or doing whatever work you do. I know this may not be feasible in all jobs but do your best. Its overall just a smart thing to drink water. Keep sugar drinks like soda and juice to a minimum.
Try a natural muscle relaxer. One example of this is formula 303. It has valerian root in it which is a natural relaxant. It also has passion flower and magnesium.
"HI Neck Pain Support.....x-Ray done C5-C6 decrease of space between .....neck pain and some dizziness, on off 4 weeks now , upper back muscle pain and spasms too...any recommendation for treatment "
-Nick November 2016
Dear Nick,
Thank you for your email. I would recommend chiropractic treatment for you. A chiropractor can assess whether you have misalignments in your neck and check your posture. They can address also muscle spasms and muscle pain that you mentioned in your neck and upper back area as well. They have a variety of treatments that can help such as trigger point therapy and using a tens unit. A chiropractor can also look at your neck x-ray and tell you if you are cleared to do neck traction. A type of device that stretching the neck very gently, opening up the spaces between the vertebrae. Also know as cervical traction, this can yield a lot of relief for patients.
Also, I would recommend that you change the pillow that you use at night. This can make a huge difference. If you use a pillow called the arc4life traction pillow it can help to open up the space between vertebrae C5 and C5. This can help tremendously with the neck pain that you are experience. In addition to having your pain evaluated by a chiropractor, I would also recommend using a hot pack at home. This can help with tight muscles and helping to relax upper back muscles: upper trapezius, rhomboids muscles and suboccipitals and cervical paraspinals in the cervical area. Doing a little gentle neck massage can also be beneficial.
Recently a Homeopathic Dr questioned me about the cracking noise that occurs when we manipulate the spine. Where does this sound come from and what causes it?
You have probably experienced a chiropractic adjustment in your neck or you back and hear a "popping" or a cracking sound. Nothing to be alarmed about. Its not a dangerous thing. In chiropractic we call this a "cavitation". There is synovial fluid in a joint and when there is a change in pressure in the joint, this causes the popping sound or an audible release. When this synovial fluid changes from liquid to gas, you get the sound.
“Cracking” your own neck can be harmful… “Why”, you might ask:
Leave the adjusting (moving a vertebrae in a specific direction to relieve nerve pressure) to the pros. When you try to manipulate your neck you run the risk of putting something more out of place. This may mean more pressure and possible straining your neck with neck pain.
It's one thing to roll the neck around and get a "pop", but I've seen people grab their head with two hands and do it like an untrained doctor of chiropractic - Yikes...
Weakness in the arms or hands, shooting pain into the arms, hands and fingers, and neck pain: these are all possible symptoms of a pinched nerve in the neck. What causes this pain & what can we do?
Why do nerves get pinched?
Nerves typically get "pinched" from irritation to the spine, muscles, or surrounding discs. A quick way to explain or understand a pinched nerve is - bone putting pressure on nerve. When you go to you chiropractor and say "doc ,I think I have a misaligned neck and it pinching my nerve". That is not exactly true. Technically, the spine shifts out of place and gets stuck. This lack of motion causes inflammation to build up to; that's what's really compressing the nerve.
Also the nerve can get pinched along the course your body including:
wrist
elbow
shoulder
neck
You can get different syndromes based on where the pinching is: carpal tunnel syndrome, cubital tunnel syndrome, thoracic outlet syndrome and herniated disk.
What symptoms are associated with having a pinched nerve? Ok, so now the nerve is compromised... Anywhere that nerve travels, you can get symptoms there. Let's say it's in the lower neck - you may get neck pain, elbow pain, even pain into the fingers. Not only that, wherever the pressure is, meaning which fibers in the nerve or nerve root have the most pressure, will determine what sensation you may feel. You might get pain, but you might also have, numbness, tingling, burning,etc.
Keep in mind, a nerve root always has three components that will be affected: muscle strength, sensory and reflex. When you get examined thoroughly, the neurological exam will include this. They will check your muscle strength on the right and left side. They will check your reflexes with a reflex hammer, and they will check sensory differences: Do you feel it differently on one side compared to the other side. For this they may use an instrument called a pinwheel.
What can we do at home to treat a pinched nerve ? The first thing to do is try to reduce inflammation. We now know that that is typically our major culprit. The best thing for this is ice therapy. I often recommend 15 to 20 minutes on with the ice then 20 minutes off, and repeat 3 times. Use a ice pack that will give you good coverage. For example arc4life's trisectional hot and cold pack (dimensions of 11"x 15") provides coverage for the neck, shoulders and the upper back back area. You can use the cold pak for seated positions and for lying down, which is convenient. The Ice pack is a little heavier, but it works very effectively. Don't forget to put a towel in between your skin and the cold pack.
Next, is muscle massage. This also helps to allow inflammation to dissipate by breaking up any adhesion or taut fibers in the muscles. Once, things start to feel better you can use heat and do some muscle stretches to. Start with some easy half neck rolls to the front and half rolls to the back. You can also put the neck through its ranges of motion: flex, extend, laterally bend to each side, and turn to each side. Using a self massager such as a theracane can assist with painful points in the neck, shoulders and upper back.
Last, use something to work at correcting alignment. I often have patient's get a cervical pillow like the arc 4 life traction pillow.
Should you get a regular support pillow or an extra firm one? We recommend that you get a regular support pillow. In the case of the arc4life pillow - the regular support pillow has two sides to it - a softer side and a firmer size. Both of which are comfortable. When you are suffering with a pinched nerve, you will most likely start by sleeping on the gentler neck roll side just because it is easier to do so. Incidentally, the arc4life traction pillow also comes in a extra firm verison as well (for those customers who like a more firmer support)
What are some Treatment Choices for a pinched nerve ?
neck stretcher (neck traction)
neck exercises
physical therapy
changed my pillow
pain medication
pain injection
chiropractic
heat therapy or cold therapy
2 stretching devices that are Recommended
Here are two neck traction units that can help with a pinched nerve in the neck: 1) Pronex Pneumatic Traction Unit 2) Posture Pump 1000 Cervical traction
Who to call when the pinched nerve pain does not go away?
After trying things at home you feel like pain still creeps up on occasion. Time to call a professional! In other words, see the doctor. You can see you medical doctor - he or she will often prescribe you something. Maybe an anti-inflammatory, painkiller, or muscle relaxer. This may help to get you feeling better quick. These medications are not meant for you to take long term. Many patients opt to see their chiropractor first. They are the main professional that deals with "pinched nerves" on a regular basis. If your MD is an osteopath they may do manipulations as well. Sometimes you can even go to a physical therapist. If the nature of you pain more muscular than certain exercises and stretches may help the most. You may also want to see a massage therapist. Really for the same reason; if muscle work is going to help the most, see someone who knows what to do.
Watch this video for help dealing with your neck and upper back pain. Start by loosening or warming up, then do these exercises regularly. Keeping some of these muscles strong will help prevent pain and stimulate healing. These exercises can all be done using your own hand for resistance. You can also use a "Theraband" or even a towel.
Stenosis is basically a closure of a nerve pathway; in other words a hole the nerve travels through. The central nervous system starts with the brain and spinal cord. Messages come down from the brain, travel down the spinal cord, and out nerve roots, that branch into smaller and smaller nerves, and communicate to the rest of the body.
The cord travels down the spinal column and gives off nerve roots that exit the spine on each side. Here's the two different kinds of that closure.
Foraminal stenosis - due to arthritis, bulged or herniated disc, and inflammation, we get a closure of that space where the nerve runs. We call this for foraminal stenosis. This could be on one or both sides. Typically you have degeneration, or a disc more on one side than the other.
Spinal stenosis - the vertebrae have an opening in the back side allowing the spinal cord to travel down. Nerves originate from the cord and exit the cord on either side. If you cut the cord, everything below will be compromised. A disc that moves straight posterior can create spinal stenosis. The typical is the disc irritation in combination with inflammation and degeneration.
When stenosis happens, it's usually a severe level of degeneration. This is the phase IV of degeneration we had talked about in the past. This breakdown or arthritis doesn't really reverse itself so if the stenosis is primarily due to arthritis then surgical intervention is sometimes needed. If it's primarily disc or inflammation then there are many other options for relief.
Cervical Brachial Syndrome is diagnosed when someone has neck and/or arm pain originating from the brachial plexus. The brachial plexus is a group of nerves located in the in the region between the neck and shoulder on each side. This group of nerves send signals to the shoulder, arm and hands. The nerve roots that start this plexus of nerves are C3, C4, C5, C6, C7, and C8 + T1. Next these roots branch into trunks, divisions, and cords. See the diagram below.
This area can typically be injured when it gets pushed into a hyper stretched position. An example would be a fall, car or motorcycle accident, and even the birthing process. To hyper stretch the brachial plexus, the shoulder must be pushed down while the head is tilted away.
The radial, ulnar, and median nerve originate from this plexus. Nerves travel all the way to the hands with the radial nerve innervating your 1st 3 fingers and the ulnar nerve innervating your ring and pinky fingers. The ulnar nerve is essentially your funny bone. This nerve travels through a notch in your elbow created by your medial epicondyle. When you hit you elbow and get pain, we call this the "funny bone".
Here are the types of injuries to the brachial plexus:
An Avulsion - this is when the nerve is pulled from the cord
A Rupture - this is a stretch to the point of tearing
Neurapraxia - this is when it is stretched but not torn (still attached) 4. Axonotemesis - in this case the axon of the nerve is severed
Neurotomesis - the nerve is divided or separated
Neuroma - this is a tumor in the region
"Okay, so I have a brachial plexus injury; how can I get rid of the neck and arm pain?"
Really what we need to do is help facilitate the healing. At the root of this is to reduce inflammation and take pressure off of nerves. These nerves not only communicate to vital organs of the body but go to the muscles, tendons, and ligaments.
At the heart of this is to increase motion and align the spine. Allowing motion helps for inflammation to dissipate. It is inflammation that puts pressure on the nerves. Putting the spine back in alignment gives the nerves the best chance for free and clear motion. To make a long story short, nerves free of pressure, means the body can function like it should...
Sure, if you get into a major car accident where you are hit pretty hard, your head flops back-and-forth or side to sign a few times. Is it going to cause pain? Will it alter your neck alignment? Most Likely!
One reason it causes pain and problems is that it will affect all the different tissues of the neck. It won't be only the bones of the spine, but you have muscles, tendons, ligaments, and more. When various areas get stressed and strained it makes it difficult for the body to hold adequate alignment. This will also slow the healing process.
Let's review some of the anatomy in the neck and the areas that tend to be most affected: The first one is the spine. What we should normally have is a C curve in the neck, that "c" opened toward the back; looking at an x-ray, you can clearly see this from the side. When looking at the spine from the front or back, it should be straight up and down.
Any time you've misaligned the spine in some way, it leads to a greater chance of nerve pressure and therefore a greater chance for pain. Not only this but if you have misalignments then you can have or get something much worse. Some other ailment besides pain...
Let's also look at that the spine is similar to a set of building blocks. When you stack the blocks, if the base is not strong there is chance for collapse. The spine is much the same. If those spinal bones are all stacked up crooked on one another, or maybe built with a big side to side curvature, it will not be as stable and strong.
This is how arthritis forms. You see it is a body last resort mechanism to stabilize otherwise unstable ares. It pulls Calcium out of bone, making spurs. Those spurs will eventually come together causing what we call fusion. Arthritis goes in stages, phase I may be the start of breakdown but if we get to stage IV, we have fusion.
I will cover theses degenerative changes at a later date. Next week I will cover those other areas of the neck that are commonly affected in an accident, as well as some typical symptoms we may get, and what we can do to get rid of those symptoms.
