Neck Pain Support Blog

The Case for Adjustable Pillows

For some patients they  have an everchanging need for different pillows. This can happen because of an neck injury, a repetitive movement that causes pain once in a while, or perhaps a kink in the neck.They may need a softer pillow or a firmer pillow at times. What is a patient to do in cases like this? 

One alternative is to consider an adjustable neck pillow. One where the user can take out the material from the actual pillow. Yes, you can get the pump up with air  kind, but I am talking about the kind where you can open up your pillow, and remove filling to decrease the support of the pillow or add filling to increase the support of the pillow. This might sound almost to good to be true. Could a pillow like this provide the adequate level of cervical support that you need. The answer is yes. These pillows can be easily fluffed and changed around that you can change the level of support very easily. Personally I use one of these pillows for under my knees as well. I removed much of the fiber (which was a combination of shredded memory foam AND polyester fiber fill), and made it somewhat flatter. Below is the Arc4life Adjustable Pillow:

Memory Foam + Fiber Neck Pillow for Sleeping- Adjustable Pillows for the Side & Back Sleeper with Washable Bamboo-Tech Pillow Cover

More Adjustable Pillow Links:

• Arc4life Adjustable Pillow
• More Adjustable Neck Pillows for customized neck support
• Tri Core Adjustable Pillow with a PUMP
• Travel Twist Pillow. Another Adjustable Pillow for Travel
• The TriCore Adjustable WATER Pillow
• Adjustable Shredded Memory Foam and Fiber Neck Pillow
• Get 40% off on To Try this Arc4life Adjustable Pillow. Use Discount Code: Arc4lifeAdjustablePillow40  (Limited to first 6 customers)

Transform Your Sleep: How the Arc4life Traction Pillow Enhances Comfort and Alignment for Restful Nights

The Arc4life Traction Pillow is a game-changer for those struggling to get a good night's sleep. Designed with the spine's natural alignment in mind, this pillow provides a unique combination of support and comfort that helps alleviate neck pain, stiffness, and tension. One of its standout features is the V-shaped design, which gently cradles your neck and promotes proper cervical alignment. This not only helps relieve pressure on your spine but also encourages optimal airflow, reducing the likelihood of snoring and sleep disturbances. If you suffer from conditions like cervical disc herniation, arthritis, or even just general discomfort, this pillow can make a world of difference in how you feel when you wake up.

The Arc4life Traction Pillow with V Traction Side and Support Side

The traction aspect of the pillow gently stretches and aligns your cervical spine, which can help alleviate headaches, improve posture, and even reduce tingling or numbness in your arms. Many pillows on the market claim to provide support, but few actually address the root causes of sleep discomfort like misalignment or poor posture. The Arc4life Traction Pillow, on the other hand, is specifically engineered to correct these issues while you sleep, making it an excellent long-term solution for chronic neck pain sufferers.

Unlike traditional pillows that may lose their shape or support over time, the Arc4life pillow maintains its form, ensuring you consistently experience the same level of support night after night. It’s made from high-quality materials that are both soft and durable, providing a plush, comfortable surface while remaining firm enough to provide the necessary traction and support. Whether you sleep on your back, side, or stomach, this pillow adjusts to your sleeping position, offering versatile comfort for all types of sleepers.

Beyond its physical benefits, the Arc4life Traction Pillow can also contribute to mental relaxation. By reducing physical discomfort and helping your body enter a more natural, aligned state, you’re more likely to fall asleep faster and stay asleep longer. This can lead to more restorative sleep cycles, which are crucial for feeling refreshed and energized the next day. Sleep plays a vital role in overall health, and poor sleep can have far-reaching effects on everything from mood to immune function. By investing in a pillow that supports your body’s natural alignment, you’re also investing in better overall health.

What sets the Arc4life Traction Pillow apart from other pillows is its attention to the anatomical structure of the neck and spine. Its ergonomic design allows your muscles to relax, relieving tension that often builds up throughout the day. Many users report waking up without the usual aches and stiffness they’ve grown accustomed to, allowing them to start their day with a sense of well-being and mobility. If you’ve tried multiple pillows without success, the Arc4life Traction Pillow could be the solution you’ve been searching for.

In 2024, Arc4life upgraded this traction pillow by creating the Arc4life V Traction Adjustable Neck Pillow. The Support side and the traction Side can both be adjusted to be firmer or softer. The fill is composed of 50% polyester fiber fill and 50% shredded memory foam. The pillow also has a tencel cooling fabric on it making it very comfortable at night to sleep on. 

In summary, the Arc4life Traction Pillow not only improves sleep by providing the support and alignment your body needs, but it also tackles the underlying causes of sleep discomfort, resulting in better, more restful nights. If you’re looking to enhance your sleep quality and wake up feeling rejuvenated, this pillow is a worthy addition to your sleep routine.

 

Additional Reading:

• Arc4life V-Traction Adjustable Memory Foam Pillow ON AMAZON
• Check out these 6 simple stretches on Instagram
• Chilin with Cold Therapy at Home
• Causes of neck pain you might not think of
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Breathing Exercises for Pain Relief and Overall Health
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

Morning Stretches for a Pain-Free Day: Neck Exercises to Start Your Day Right

Certainly! Morning stretches can be beneficial for relieving tension and promoting flexibility, especially in the neck and shoulders. Here are some gentle neck exercises you can incorporate into your morning routine for a pain-free day:

1. Neck Tilts:

   • Sit or stand up straight with your shoulders relaxed.
   • Slowly tilt your head to one side, bringing your ear toward your shoulder.
   • Hold the stretch for 15-30 seconds.
   • Repeat on the other side.

2. Neck Rotation:

   • Keep your spine straight and shoulders relaxed.
   • Turn your head to one side, bringing your chin over your shoulder.
   • Hold for 15-30 seconds.
   • Repeat on the other side.

3. Neck Flexion and Extension:

   • Slowly lower your chin towards your chest, feeling a stretch along the back of your neck.
   • Hold for 15-30 seconds.
   • Gently tilt your head backward, looking toward the ceiling.
   • Hold for 15-30 seconds.

4. Shoulder Rolls:

   • Sit or stand with your back straight.
   • Roll your shoulders in a circular motion, first forward for 10-15 seconds, and then backward for 10-15 seconds.
   • This helps release tension in the neck and upper back.

5. Chin Tucks:

   • Sit or stand with your spine straight.
   • Gently tuck your chin toward your chest, creating a double chin.
   • Hold for 10-15 seconds, feeling a stretch in the back of your neck.

6. Side-to-Side Neck Stretch:

   • Sit or stand with your back straight.
   • Slowly tilt your head to one side, bringing your ear toward your shoulder.
   • Place the hand on the opposite side of your head and apply gentle pressure.
   • Hold for 15-30 seconds and repeat on the other side.

Check out all of these Easy Neck Stretches on Insta @Arc4lifeHealth

Remember to perform these stretches slowly and gently. If you feel any pain or discomfort, stop the stretch and consult with a healthcare professional. Additionally, it's always a good idea to consult with a healthcare provider before starting any new exercise routine, especially if you have pre-existing conditions or concerns about your neck and spine.

Additional Reading:

• Check out these 6 simple stretches on Instagram
• Chilin with Cold Therapy at Home
• Causes of neck pain you might not think of
• Arc4life Twist Pillow works great for patients who are travelling or for kids in the car
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Breathing Exercises for Pain Relief and Overall Health
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

 

 

Using Cold Therapy For Neck Pain

 

Cold Therapy, also known as cryotherapy, can be a helpful and commonly used method for managing neck pain, particularly when it's due to inflammation or acute injuries. Cold therapy works by constricting blood vessels, reducing blood flow to the affected area, and decreasing inflammation and pain. Here are several ways cold therapy can be applied for neck pain relief:

1. Cold Packs/Ice Packs:

   • Application: Apply a cold pack to the cervical and upper back area or ice pack wrapped in a thin cloth to the affected area for about 15-20 minutes.
   • Frequency: Repeat every 1-2 hours, especially during the first 48 hours after the onset of neck pain or injury.

2. Cold Compress:

   • DIY Option: You can create a cold compress by placing ice cubes in a plastic bag or using a bag of frozen peas wrapped in a thin towel.
   • Application: Apply the cold compress to the neck for the recommended duration.

3. Cold Gel:

   • Application: Cold gel packs or patches can be applied directly to the neck for a convenient and mess-free cold therapy option.

4. Topical Analgesic Gels or Creams:

   • Application: Some over-the-counter gels or creams contain ingredients like menthol or camphor that produce a cooling sensation when applied to the skin.
   • Benefits: These products can provide a mild cooling effect and may be combined with other therapies for enhanced relief.

5. Cold Water Immersion:

   • Application: Cold water immersion involves submerging the affected area in cold water, such as in an ice bath or cold water pool.
   • Caution: This method should be done cautiously to avoid frostbite, and it's usually not recommended for the neck due to the sensitivity of the area.

6. Cold Massage:

   • Application: Some massage therapists use cold massage tools or ice massage techniques to apply cold therapy while massaging the neck.
   • Caution: Cold massage should be done carefully to avoid prolonged exposure and potential skin damage.

When using cold therapy for neck pain relief, it's important to keep the following considerations in mind:

• Limit Duration: Avoid applying cold therapy for more than 20 minutes at a time to prevent skin damage.

• Use a Barrier: Always wrap ice packs or cold compresses in a thin towel or cloth to prevent direct contact with the skin.

• Check Skin Sensation: Regularly check the skin for signs of numbness or excessive cold, and discontinue use if skin irritation occurs.

• Consult a Healthcare Professional: If neck pain persists or worsens, it's advisable to consult with a healthcare professional to rule out underlying issues and determine the most appropriate course of treatment.

Cold therapy can be an effective component of a comprehensive approach to managing neck pain, especially in the early stages of acute injuries or inflammation. However, it's essential to use it judiciously and in conjunction with other appropriate treatments as recommended by a healthcare provider.

 

Additional Reading:

• Chilin with Cold Therapy at Home
• Causes of neck pain you might not think of
• Arc4life Twist Pillow works great for patients who are travelling or for kids in the car
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Arc4life's Linear Gravity Neck Pillow- Small Size for Toddlers, Teens and Petite Individuals
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

Sleeping on a Contoured Neck Pillow Every Night can Make a Difference in Your Health

In the quest for a good night's sleep, the choice of your pillow may play a more significant role than you think. There are so many choices, like toothpaste in the grocery store aisle. But which pillow is the best?  Enter the contoured neck pillow—a game-changer in the world of sleep accessories. In this blog post, we'll uncover the surprising health benefits that come with embracing the comfort and support of a contoured neck pillow.

1. Optimal Spinal Alignment:

   • The contoured shape of the pillow is designed to support the natural curvature of the neck and spine.
   • Promotes proper alignment, reducing the risk of waking up with stiffness or discomfort. The Arc4life Traction Pillow has a neck roll and a side that gently stretches the neck while you sleep
     

2. Reduced Neck and Shoulder Pain:

   • Alleviates pressure points by providing targeted support to the neck and shoulders.
   • Helps reduce tension and pain associated with poor sleeping posture.

3. Improved Sleep Quality:

   • Enhances sleep by minimizing tossing and turning during the night.
   • Supports a more restful sleep, contributing to increased overall sleep quality.

4. Enhanced Circulation:

   • Facilitates better blood flow to the head and neck region.
   • May reduce the risk of numbness or tingling in the arms and hands.

5. Reduced Snoring:

   • The elevated support can help open up airways, potentially reducing snoring.
   • Improves breathing during sleep, contributing to a quieter and more restful night.

6. Versatility for Different Sleep Positions:

   • Designed to accommodate various sleep preferences, including back, side, and stomach sleeping.
   • Offers tailored support for different sleeping positions.

7. Ergonomic Support for Pain Relief:

   • Ideal for individuals suffering from conditions like migraines, arthritis, or other neck-related discomforts.
   • Provides targeted support for pain relief and comfort.

8. Durability and Longevity:

   • High-quality contoured pillows are often made from durable materials, ensuring a longer lifespan.
   • A worthwhile investment for long-term comfort and health benefits.

9. Travel-Friendly:

   • Many contoured neck pillows are compact and easy to carry, making them suitable for travel.
   • Provides consistent support even when away from home. The U Shaped Memory Foam Pillow is Very Easy to Travel with and gives excellent neck support
     
     
     

10. Promotes a Healthier Posture:

    • Encourages proper alignment not only during sleep but can also contribute to improved posture throughout the day.
    • Supports a healthier spine and neck position, reducing the risk of long-term issues.

Incorporating a contoured neck pillow into your sleep routine can be a simple yet effective way to enhance both the comfort of your sleep and your overall well-being.

Additional Reading:

• What is occipital Neuralgia and how do we treat it?
• Can you get a headache after sleeping on a new pillow?
• A Not so Nice Pillow Testimonial from this New Yorker who needs a break
• Understanding the SCM Muscle
• More info on the arc4life traction pillow
• Understanding how the Adjustable pillow works

How Back and Neck Pain Can be Helped when You Travel

It's July 4th and how are you spending the holiday? Are you driving this holiday or taking a plane trip somewhere? Chances are covid-19 has somehow affected your plans. Personally, we are doing a staycation. My son and I tested out a new golf club this morning and later we are doing a July 4th bbq with close family. Staying put and staying safe. Enjoying fireworks from our back lanai tonight !

Happy July 4th from the Neck Pain Support Blog

How can back and neck pain affect travel? In many many ways actually. It can make it  nightmare and cause you to have a flare up sometimes. Here are some great tips to help you with your travel plans- whether doing a staycation or going somewhere.

First, taking breaks is very important. The act of sitting can put a lot of stress on your joints, on your back and even your neck. Sitting in one place while driving, or on the computer can aggravate back and neck pain. Hence, standing up and moving around can make a big difference. Making a plan to get up every 15-20 minutes to get a drink of water is a great idea. Plan on stopping at a rest stop no matter what. Just stretching and moving can make such a big difference if you have neck and back pain.

Using pillows to your advantage can make a big difference. For both the back and the neck, use contoured neck and back pillows. For example using a lumbar pillow while sitting in the car for long periods or when you are on the computer, can help.

 

A lumbar pillow can make long car trip more comfortable for your lower back.

 

 

Just like using a pillow for lower back can help, same goes for your cervical spine. Using a cervical contoured neck pillow for sleep can also make a huge difference for optimal posture while sleeping on your side or back. The Arc4life Traction Pillow is a good example of pillow with curves that fit the shape of your neck. It is important to order the right size of a pillow like this. This arc4life pillow comes in 3 sizes: small, medium and large. 

A Contoured Neck Pillow at Night Can Keep Your Neck in Alignment While Sleeping

 

Next, doing neck and back stretches can go a long way to keep comfortable. Never to the point of pain, just to the point that you feel a stretch is the key. These are great stretches for the hips, neck, back and shoulders.

Effective stretches for the hips, neck, back and shoulders.

There you go: 3 simple things you can do to enjoy your staycation or TRAVEL away from home.

 

Additional Reading:

• Causes of neck pain you might not think of
• Arc4life Twist Pillow works great for patients who are travelling or for kids in the car
• Contoured Kids Pillows Designed for Smaller Cervical Spines
• Arc4life's Linear Gravity Neck Pillow- Small Size for Toddlers, Teens and Petite Individuals
• Change up the loft of your pillow easily
• Upper Back Stretches you can do anywhere

 

The Arc4life Traction Pillow Helped Me with my Numbness/Tingling and Sleeping at Night, Now What?

At the beginning of June we received a call from Marisol regarding some issues that she was having with her neck and hands. Specifically she mentioned that she was having a lot of neck pain, and numbness and tingling at night time and that this was waking her up at night. She had a busy day job and was super tired from the disjointed sleep that she was getting. She was desperate for a solution and asked if we could make some recommendations for her. 

She was recommended the Arc4life Traction Neck Pillow [ med ] and also given instructions on how to best use it.  First of all she was told to use the pillow gradually, as she was having a very tough time at night. She was to start using the pillow about 5-10 minutes, and then to put it away. The next night she was to use it 15 minutes. The night after 30 minutes. In this way, she was slowly getting her neck muscles using this type of contoured neck pillow. It was also suggested that she use the Support side of the pillow to start, as this was softer side of the pillow. Finally, it was recommended that she lay down [face up ] on the traction v side of the pillow for about 10-20 minutes per day. In this was she was getting support during the night and very gentle neck traction during the day as well. 

Fast forward to July. We received a phone call almost exactly 30 days later. Marisol stated that the arc4life traction pillow has worked for her. Gone was the numbness and tingling at night and she was able to sleep through the night. She was very satisfied with this and very grateful, as she was finally able to sleep at night. She stated that now she was only getting numbness and tingling while driving and while riding her bike. Marisol was interested in doing more for her symptoms and again asked for recommendations. 

Well, first of all we love to hear when a customer was helped- in any way. So the arc4life traction pillow helped Marisol to sleep at night comfortably. With this pillow, you are getting support and gentle neck traction. The next step to help get rid of that numbness and tingling during the day is do gentle neck traction during the day.

Our best recommendation is going to be the Posture Pump Neck Traction Device. We like this particular unit because it puts you neck into anatomically the right position to stretch: Into a C-Curve. It also opens up each of the neck vertabrae and allows the nerves to breathe properly and heal. 

 

The Posture Pump Cervical Traction Unit for the neck

Here is another good one, albeit its a little more cumbersome, but still effective: Soothe- A Ciser with Cervical Traction Device

One More: Cervical Traction System with Foam Roll. All of these units are better than the traction units that do up and down type of neck traction. For example a neck collar type of unit. 

Again when you do this type of neck traction, you want to start gradually. Just like using the arc4life traction pillow. Set a timer for yourself and try to do the neck traction 4-5/week. Start with 5 minutes [ set a timer ] and a very low amount of traction and work your way up to 15 minutes. This will ensure you are not experiencing soreness after doing the neck traction. Also, you can do neck stretches before you start: - these are some simple ones. One more thing you can do is use a heating pack on your neck after c-traction to ease any soreness or tightness. 

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Updated: 4/18/2020

Exercises to Help you with Neck Pain Relief

Here are 7 amazingly effective neck exercises that you can do on your own at home:

These neck exercises will help to strengthen your neck muscles. They involve putting your head and neck into certain ranges of motion. Make sure to do on both sides of your head:

• rotation
• flexion
• extension
• lateral flexion

Additional Reading:

• I just received my NEW Pillow... and HELLO, its nothing like my OLD pillow
• Do you have a Closet Full of Pillows?
• A Pillow that Gives you Neck Support - not just in times of Pain
• The Pillow for Alleviating Neck Pain
• Frozen Shoulder Fix..not for the Faint of Heart

 

 

 

I have chronic neck stiffness .What is a good way to relieve pain and stiffness?

I recently got this question about chronic stiff neck: 

Dear Neck Pain Support, 

I have chronic neck stiffness .What is a good way to relieve pain and stiffness?

- Raj

Dear Raj,

Great question. So many people suffer with a stiffness in their necks that they have had for a long time. My advice to you is to do regular neck exercises.

Doing these exercises can really help your mobility in your cervical spine. You have work at this everyday and start very slowly. Otherwise you will just aggravate your neck and cause more stiffness and pain.

You can do these neck exercises in the shower when you first wake up in the morning. It involves gentle movements in 6 directions. You must do all of it very gently. 

1. Very gently bring your head forward (chin to your chest), hold for 5–10 seconds
2. Then bring your head back (look up to the ceiling), hold for 5–10 seconds.
3. Bring your right ear to your right shoulder, hold for 5–10 seconds
4. Bring your left ear to your left shoulder, hold for 5–10 seconds
5. Turn your head to the left, hold for 5–10 seconds
6. Turn your head to the right, hold for for 5–10 seconds.

If you have pain in any one of these directions, ease off and do that motion with less tension. For example, if you have pain when you turn your bring your head forward (chin to your chest), don’t bring your head forward all the all the way. Just do it to the point that you start to feel pain, then stop. You will notice that if you do this stretching exercise daily, your range of motion will slowly start to increase. Incidentally, your neck pain will start to decrease as well.

Simple Neck Stretches that Can Help a Stiff Neck

Also, if you do this stretching exercise first thing in the morning, you can let warm/hot water hit your neck muscles while you stretch. This actually feels very good and can help your stretching.

If you cannot do this in the morning, you can also apply a warm moist heating pack to your head and neck muscles and then proceed with this exercise. 

Finally, get a supportive neck pillow for sleeping. This makes a huge huge difference every night. My suggestion is the arc4life cervical linear traction neck pillow because it provides excellent cervical support and gives you the C curve that you need in your neck when you sleep (for both side and back sleeping).

You can also use the arc4life pillow for a gentle neck stretch. Just lay on the traction V Side for 20-25 minutes on your back. A very therapeutic stretch that can relieve pain.

Additional Reading: 

• Information about the Arc4life cervical traction neck pillow
• Spinal Nerve Chart - understanding where your neck pain is coming from
• I have a stiff neck, a straight neck and shoulder pain
• Don't get a stiff neck when you travel

 

 

Neck Traction Does Not Need to Be Scary.

If you are looking for natural pain relief options for neck pain - neck traction might come up. When you first mention Neck Traction to patients they sometimes have a dazed look on their face. They think you are going to hook them to a machine that causes a lot of pain. 

Neck traction can be beneficial for many conditions including:

• neck arthitis
• radiculopathy
• pinched nerve
• nerve root compression
• spinal stenosis
• fibromyalgia
• whiplash (not acute)
• headahces
• muscle spasms
• herniated disc
• bulging disc

I want to show my Neck Pain Support Readers that you can start off with very basic neck traction. This allows you to slowly get into neck stretching. Here are 3 easy things you can use.

1. First use the arc4life traction neck pillow, especially the traction V Side. If you just lay on your back, on the traction V Side of the pillow for 20-25 minutes you will get some pain relief. You are not sleeping on the pillow, just laying on the pillow. Set a timer if you have too. This is a great form of passive traction that you can do at home. Basically you are stretching the spine very gently and allowing the nerves to be freed up in between the vertebrae. One important side note, order the right size of pillow. Ordering the wrong size can cause you unneeded pain.
2. A little more advanced form of this would be to use a traction unit - such as the cervi pedic, or an omni cervical relief device. Basically these units cradles the head and neck in proper alignment, to encourage gentle traction and correct cervical curvature. They are both ergonomically contoured and allow total relaxation of the neck, shoulder, and back muscles. Note you can use both the Omni and the Cervi pedic lying down or seated. 
3. The most advanced form you can do at home is using a posture pump 1100 or a Pronex Traction Unit With this unit for example you can get up to 20 lbs of pressure.  I often recommend to use this in a chiropractor or Physical therapists office first to understand how to use it and use it correctly. You will then know what neck traction feels like. Also, a unit like this helps to correct the natural C Curve in your neck. So if you have forward head posture, or a hunchback posture, then can help immensely.

Using the Pronex for Neck Stretching Can be Easy to Set up and do at Home

Neck Traction can have quite an impact on patients health. It can help with pain relief, better posture, relief of radiculopathy symptoms ( such as numbness and tingling, shooting pains), headache relief and stiffness and help patients sleep better.

Just remember to ease into it slowly. That is the key. Nothing scary about Neck Traction.

Updated: 4/24/2020

Related articles

Who Does the Arc4life Traction Pillow Work Well for? (The Queen of Neck Pillows)

Neck Pain Support Blog: Optimize Your Posture While You Sleep with the Right Pillow

What Are Some Ways to Improve Your Posture?

 

Ways to Improve Your Head and Neck Posture

 

 

Ways to Improve Posture:

• Watch how you use your cell phone. Don’t look down at it constantly. This adds a lot of extra pounds to your head and neck that you are carrying around, thus leading to neck pain, midback pain and headaches
• Don’t sleep on your stomach - this contorts your head and neck in such a way that it puts pressure on vital ligaments and nerves in the neck
• Sleep with a contoured neck pillow at night. A pillow that aligns your head and neck whether you are sleeping on your back or on your side
• Watch how you sit: When you drive, when you watch TV, when you use the computer. Are you slouching? Is your head forward?
• Do head retraction exercises to help improve your posture and train yourself to have ideal posture no matter where you are

Updated: 4/24/2020

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