How To Relieve Neck Pain
Let’s talk about how to relieve neck pain. Neck pain is a common complaint after a motor vehicle collision. It is also a common concern among football players and other athletes. Some individuals think that their best solution is to receive massage therapy. Although this can be a very helpful therapy other structures besided the muscles are likely involved. The source of the neck pain needs to be addressed. This commonly includes a complete analysis of the spinal curve of the cervical spine. If trauma has occurred each structure should be evaluated for injury- ligaments, discs, nerves, joints, and muscles.
Ligaments attach bone to bone. They are structured to provide stability and do not receive much blood flow. As such, if they are damaged they generally do not heal as quickly as other structures, such as muscles. Ligaments are often involved in any trauma injury because they are so important for stability and are positioned to support. If lagaments are injured it is referred to as a sprain.
Discs are similar in that they are positioned between each vertbrae and act as shock absorbers. They have a higher rate of blood flow, but do not possess strong abilities to heal. If the discs have been damaged it often effects the nerve root that travel through the spinal column and exit at each vertebral level. Often when discs are damaged and no care provided they can become the source of pain and nerve endings will actually begin to innervate the damaged tissue resulting in pain sensation being reported to the brain.
Muscles are like ligaments in that they are almost always effected with neck trauma. They are also likely involved when the problem is postural or related to injury. Muscles also support the skeletal structure. There is high blood flow through muscular tissues which allows for quicker healing time than most tissues, although the process can still be very painful. If treated properly recovery speed can be increased.
Damage to joints of the spine can be very painful. The worst thing for a joint is to stop moving. When this occurs the joint begins to degenerate and make it more difficult to maintain function. When examining the cervical spinal joints it is also important to note that a range for proper curvature exists. If the curve is significantly decreased or even reversed the neck will be more susceptible to injury and symptoms such as pain or discomfort. Muscle pain will also be present as one of the responsibilities of the muscles is to protect against further injury by strengthening the area. If muscles are relaxed without addressing the issue of the spinal structure the pain may increase instead of resolve.
All of these structures- ligaments, discs, joints, and muscles abenefit from receiving chiropractic care.
The best way to relieve neck pain is to receive chiropractic adjustments. Then , follow up with an analysis of daily neck health habits. The effects of a chiropractic neck adjustment are many. First, they can restore proper motion at each segment. Additionally, inhibitory neurons fire to help reduce or alleviate the pain. Muscles also are affected by adjustments in that they reflexively relax.
When evaluating the neck, stress must also be analyzed. This includes physical, chemical, and emotional stress. Physical stress can include posture and positioning while standing, seated, and lying down. The emotional stress component is also very important when addressing neck pain. This can greatly affect pain levels.
So what is the best answer for the questions how to relieve neck pain? First, contact our office to schedule an appointment. We will walk with you through a complete history of your condition and establish a treatment plan that you can take part in and that will help you to find relief from pain and increased health. 801-810-4144.
How To Relieve Neck Pain From Sleeping
What is the trick on how to relieve neck pain from sleeping? The answer is in the question: sleep habits. We spend almost one-third of our lives sleeping, but we rarely put any sort of priority on our sleep habits. This includes sleep equipment (mattress, pillow, etc.), bodily posture or positioning, as well as approach to sleep (time allowed, routines, etc.).
As a chiropractic physician, I consult with patients daily about their lifestyle habits and preferences. I find that there is a definite correlation between neck pain and poor sleep habits, the easiest to identify being preferred sleeping position. Admittedly, it is easier and much more common to find ways to alleviate neck pain by improving posture while awake, sleeping posture must be addressed if the pain relief is going to be long lasting.
Let’s look at different sleep positions, their benefits, and their potential shortcomings.
- Sleeping on the back: This is a preferred position due to the uncomplicated nature of the spine and its curvature. If the neck is supported with an above average pillow ans the low back isn’t susceptible to stress this position might suit you well on almost any occasion.
- Side-sleeping: This is another good choice for healthly sleepers, but requires additional equipment. With the assistance of a pillow placed between the knees this posture allows for high levels of comfort. By placing the pillow between the knees the possibility of rotation in the lumbar spine (or low back) is diminished. One tendency with this position is to sleep with one arm under the head, which is not recommended and is not considered optimal for the shoulder or the neck. This positioning may create compression on the structures of the shoulder leading to numbness, tingling, or even weakness in the arm or hand. A supportive pillow is advised to help avoid this pitfall.
- Stomach-sleeping: Those who sleep in this position can experience neck pain, arm pain, low back pain, and more difficulties breathing at night. I have also found that those who prefer this position often find it extremely challenging to change this habit. If you sleep on your stomach and have yet to experience any neck or low back problems do not assume you are out of the woods here. Sometimes pain doesn’t express itself until after additional stress has been added. By then it may be much more difficult to change your sleeping position.
So how do you relieve neck pain from sleeping. First address your sleep habits. In our office, we can help walk you through this process by asking certain questions and evaluating your neck to see what is causing certain issues.
The next step in relieving neck pain from sleeping is to seek corrective care. Once you identify the problem it is time to fix it. We provide each patient with an in depth treatment plan which includes exact diagnoses, frequency of visits, modalities (treatment types) to be done during each visit, home care, useful recommended products, and treatment outcome markers and goals. These treatment plans target correcting the source of the problem, not just pain relief. Each patient has the option to chose a pain relief treatment plan or a corrective care plan. We strongly suggest to nearly all patients that a corrective care package is the most effective plan because the problem is addressed and corrected. With a pain releif plan sometimes the issue can return if the patient hasn’t completelycorrected lifestyle habits.
Our invitation to you is to setup an appointment with Dr. Reynolds to find out how to relieve neck pain from sleeping and discuss your sleep habits. We can also we can help you make correct changes to your lifestyle which can optimize the benefits of healthy sleep and eliminate all neck pain from sleeping. Call 801-810-4144 to schedule.
Cold Laser Therapy
We are excited to announce the addition of a new service to our clinic. Cold Laser Therapy (also referred to as Low Level Light Therapy- LLLT) is now available. This service can be received in conjunction with chiropractic adjustments and other therapies or can be experienced without other treatment options.
What does Cold Laser Therapy do? It reduces pain by altering the levels of specific compounds that are active during the inflammation process. It also stimulates the mitochondrion in each cell to increase the production of ATP causing an increase in oxygen delivery and use in the cells. This improvement of biochemistry allows for an increase in overall cell energy and is used to transform live cells from a condition of illness to a healthy, stable state. General therapeutic laser biological effects include increased cell growth, increased metabolic activity, faster wound healing, anti-inflammatory action, increased vascular activity, reduced fibrous tissue formation, and stimulated nerve function.
Cold laser therapy is widely used for treatment of acute and chronic conditions. Below is a short list of conditions that have been shown to be treated successfully with Cold Laser Therapy: (* denotes conditions we have seen in our office)
- Ligament sprains (including ankle sprains)*
- Muscle strain (such as a hamstring or shoulder muscle)*
- Auto Collision injuries*
- Tendonitis*
- Arthritis (rheumatoid & osteoarthritis)*
- Elbow and wrist pain
- Back pain*
- Neck pain*
- Carpal Tunnel Syndrome
- Fibromyalgia
- Bursitis
- Earaches*
Here are some of the advantages of cold laser therapy treatments.
- Easy to apply
- Extremely safe
- Non-Toxic , Non-Invasive
- Painfree application
- No side effects
- Highly effective in reducing pain (more than 90% efficacy)
- Superior pain relief over analgesics, NSAID’s and other medications
- Significantly reduces the possibility of surgery
If you wish to receive Cold Laser Therapy for any condition please contact our office at 801-810-4144. We would be glad to assess your condition and help identify which treatment options would be optimal for your care and answer any questions you may have. Our office is located in Draper, Utah. We are a chiropractic pain relief clinic.
Sleeping Positions
I have been told your preferred sleeping position can tell a lot about your personality. Your sleeping position can also tell a lot about your physical health as well. The average person spends about 1/3 of each day sleeping, yet most of us don’t concern ourselves with our quality of sleep health .
So are you a healthy sleeper? Ask yourself the following questions:
- Do I awake refreshed?
- What position do I sleep in?
- How old is my mattress?
- Do I experience morning back pain?
- What is the quality of my pillow?
- Do I experience morning neck pain?
- How many hours do I sleep continuously
The best position for sleep is usually on your back. For most people putting a pillow under your knees can reduce any low back strain that may be present while in this position. Most therapeutic grade pillows are designed to accomodate a ‘back-sleeper.’ Side sleeping is a fine alternative for those who don’t like back sleeping. In this case be sure to place a pillow between the knees to reduce the amount of low back rotation that can occur. Stomach sleeping is not recommended. When sleeping on the stomach the head and neck are in extension and rotation. This happens to be the most problematic position for your neck and can cause multiple problems. There is no healthy way to sleep on your stomach when it comes to posture. Morning neck pain frequently accompanies stomach-sleeping. Deneration of the cervical spine can also be perpetuated by stomach sleeping postures.
If you are waking up with neck pain you should first evaluate your pillow. Does it support your head and neck? Does it support your head away from your shoulder if you are sleeping on your side? If your shoulder needs to be raised in order to sleep you should look for a new pillow as this may be the source of your neck pain.
There are many types of pillows that claim to solve sleep problems and range form $20 to $150. To decipher which pillow might work best for you identify which sleep position you prefer- on your back, side, or stomach. (Remember- it is highly recommended to avoid sleeping on your stomach).
If you are experiencing morning back pain there are some simple things to do to help alleviate that pain. If the pain does not diminish within a few days after adjusting your posture you should seek professional advice as your condition may be more serious. Chiropractic has an outstanding track record for alleviating low back pain. Additionally, you should evaluate your mattress. Most mattresses have a five to nine year warranty. This is due to the wear and tear that occurs. If your experience back or neck pain or diminished sleep quality consider the age of your mattress.
For any specific questions about sleeping position or morning low back or neck pain please contact us at 801-810-4144 to schedule a no charge consultation with Dr. Reynolds. We have offices in Draper, Utah and Salt Lake City, Utah.
Referred Pain
Referred pain is when pain is felt in a different place in the body then where the source of the pain is located. This is very common with the shoulder and neck. A muscle trigger point in a rotator cuff muscle can elicit pain into the forearm and hand. Neck problems can present as pain in the shoulder or arm. Ankle pain may be resulting from a low back issue. The best way to isolate and diagnose the problem is through a physical examination and history. The cause of such pain can be from muscle trigger point (AKA muscle knots), pain from nerve involvement, or pain resulting from other tissue conditions such as adhesions.
Headaches are another good example of this. Some headaches are actually a result of bad posture, causing certain muscles to become overworked and begin to present as headaches. A very common presentation of this is a headache that begins in the base of the skull and starts to creep up the back of the skull to the top of the head. The usual suspects include the suboccipital muscles and have that before mentioned pain referral pattern.
What are the alternatives to seeking chiropractic help? Here are a few options (and explanations why they are less than ideal).
“If I wait long enough maybe it will just go away”
-Pain is an indicator from your body that there is something wrong or out of balance. By ignoring it the condition often worsens. Even if the pain goes away the cause remains. Yes, sometimes pain can be temporary and harmless, but that occurs far less frequently than commonly thought. It’s best to identify the cause before the results have a chance to become devastating.
“I can just take some ibuprofen”
-The holistic response to this is “your pain is NOT an ibuprofen deficiency.” Can over the counter medications be useful? Absolutely. But remember that they should only be used as a functional ‘band aid’ to allow the person to function. They are never the long term solution to bodily pain. My recommendation to patients is to use them only if you are not able to stay active and only for a short period of time.
“I just need to exercise more or get in better shape”
-Physical activity is a fantastic way to help the body heal itself and maintain its own optimal function. There is more to the story here, though. Most people do not perform exercises to perfection. By performing an exercise short of perfection there is an increased chance of injury during and after the exercise. Proper stretching and warmup and are essential for the body to avoid trauma to muscles, joints and ligaments.
So, what should you do if you’re experiencing pain in the shoulder, head, arms, or legs to which you can’t figure out the cause? Contact our office in Draper or in Salt Lake and schedule an appointment for a physical examination and treatment. 801-810-4144.
Back Exercises
The most important thing to do after sustaining a low back injury or learning of a low back condition is to begin to improve muscle function. Bad back exercises can significantly reduce low back pain and prevent the return of pain. The back and spine can see improvement with specific exercises, many of which require very little back exercise equipment. Let’s go through each general region of the spine.
Low back strength exercises include those important for posture and proper biomechanics- the way the body moves. By adapting your back movements, including bending down, rotating, sitting, standing up, and lifting, you can successfully prevent most of the common low back injuries. In addition, strong low back muscles don’t always mean a healthy back. The trick is to have strong intrinsic muscles allowing sustained support during motion and activity. ‘Squats against gravity’ is a great way to start. Be sure to keep proper form and go slowly. Also make sure that the low back remains flat and the bending motion comes from the hips.
Upper back pain exercises are almost always related to posture. Having the right muscles holding your posture is the key here. Don’t allow your shoulders to round forward or slump, and watch out for your chin jutting out. When observing posture an easy way to note if your pectoral muscles have been overworked or are unbalanced with back muscles is no note the directions your palms face with your arms relaxed and allowed to hang at your side. If the palms face toward your legs then you are probably in balance. If they face backward then they are too tight and need to be stretched along with the back muscles strengthened. Remember, the best way to stay healthy and avoid injury is to be balanced.
Neck pain exercises begin in the upper back. Starting with posture, the chin must stay tucked in order for the neck muscles to hold the right balance from front to back. Cervical (Neck) curvature is also a very important variant that can determine just how effective neck exercises can be at preventing injury and improving pain and discomfort. Isometric exercises are an excellent way to increase strength while limiting chances of injury. The word ‘ISOMETRIC’ means same length. During these exercises movement should not be experienced. Using resistance one should contract the targeted muscle without causing movement. Repetition is helpful and rest periods should be used between 3 to 5 seconds contractions.
Back exercises are a wonderful way to make sure you are balanced. As always, a physical examination by a chiropractic physician can be a great way to improved health and wellness. We can usually get anyone in to our office within 24 hours of first contact and many times we are able to see patients the same day. Give our office a call and schedule an appointment today. We are also within 3 to 5 minutes of the I-15 freeway off the Draper 12300 South exit.
Wellness- a new catch phrase
Wellness has become a favorite catch phrase or marketing slogan to attract attention in today’s market. This has been due partially to the growing awareness of all the contaminants and unhealthy impurities that have been identified in our environment and in our food supply. Health and nutrition systems are on the rise and will continue that way for some time. Health and wellness businesses are springing up from everywhere imaginable- even from places that have no connection to health, wellness, or even nutrition. Recently I have come across corporations who employ full time wellness directors whose purpose is to provide wellness information and education to employees or possibly to other business entities for a profit. Wellness is a term that is going to be around for a while.
The term “wellness” can be applied to areas such as nutrition, posture, environment, consumables, exercise, ergonomics, healthcare, psychology, education, behavior, attitude, finances, and more. With all the excitement it can be confusing to try and understand exactly what is healthy and which sources of information are reliable. As you may have noticed, most of the wellness education is linked to product marketing or advertising. Wellness marketing has become a great way for products to be marketed in a “use this product because it’s healthy for you” kind of way. A lot of the information used to support these items is legitimate, but undeniably biased. Because there is no clear way to verify and approve these statements without having a financial agenda involved we are relegated to educating ourselves. Complicating matters experts in the same field can disagree quite adamantly about any given subject; one dietician may promote supplementation while another preaches in favor of diets without supplementation.
Health and nutrition technology is also providing us with new information as well as supporting previously accepted theories about wellness. Research will continue to produce studies, but we always need to be aware of who is supporting the research. One thing is for certain- there are simple steps that can be taken to improve the health of most individuals right now. They aren’t complicated or under debate and they can be done without much difficulty.
- Remove trans fats from your diet- or at least minimize them. They are mostly found in commercially baked foods and processed foods.
- Increase water intake. The recommendation is to take your body weight in pounds (lbs.) and drink half that amount in ounces. (Example: a 150 pound person is to drink 75 ounces.)
- Increase the amount of raw fruits and vegetables in your daily diet. This will help with digestion and proper function of your GI tract. Try some new things to find your new favorites.
- Reduce the amount of snack foods- chips, candy, soda, ice cream, cookies, cakes, etc. Don’t worry- I didn’t say remove, I said reduce.
- Think about posture. Improving posture can improve almost all body functions and decreases the chance of injury.
- Get physically active. Start easy. Walking is a great exercise to begin with. Try to avoid high impact activities until you can build up to them.
- Stretch every day. Don’t overdo this one. Just stretch until you can feel a little pull in the muscle. It’s best to do this after warming up- after activity or just out of the shower.
- Do something that challenges you mentally on a daily basis. Sudoku, crossword puzzles, computer games, learning a new language. Make it fun.
- Take time for yourself. Spend 15 to 30 minutes a day doing something for you. It can be something from this list or anything else you decide. Just be sure to do it for yourself.
By beginning to implement these things into (or out of) your life you will enhance your own wellness and enjoy the benefits of a happier and healthier lifestyle.
Morning Back Pain??
The alarm goes off. It’s time to begin the long process of what we might call “waking up.” You roll to the edge of the bed. And that’s where you get the striking reminder: MORNING BACK PAIN!! “Why, oh, why does my back hurt so badly in the morning?” you ask yourself. What type of lower back pain therapy should I seek out? What about my mid back pain? What about back pain surgery, am I a candidate? It’s time to figure this whole thing out.
There are many questions to ask that can help to identify the exact reason your back is giving you problems in the morning. The best way to negotiate through the answers is to speak to a healthcare provider; chiropractors are excellent in this aspect. Chiropractic physicians are experts at asking the right questions and deciphering where the answer should direct the additional questioning. Some common questions would be: Where exactly is the pain? Describe the pain? When is the pain the worst? What makes the pain worse or better? Does activity make it worse or better? Does this low morning back pain travel up the spine and causing mid back pain or severe upper back pain? For the sake of this article we will focus on morning back pain that begins to lessen during the day.
Most often the morning low back pain can be attributed to improper or unhealthy lifestyle habits such as a poorly supporting mattress or overuse of the low back from the previous day. If the lumbar spine has been allowed to degenerate, then morning low back pain is almost certain. One of the more serious concerns with morning low back pain is the possibility of Ankylosing Spondylitis (AS). This is a genetically linked auto-immune disease using presenting in middle-aged young men with sever low back stiffness in the morning. The morning low back is usually relieved with activity and anti-inflammatory medications.
The best way to decrease low morning back pain is to improve posture and biomechanics. This means one should optimize how they are using their low back, be conscious of injury prevention, and consistent be in contact with a healthcare professional for any changes to optimal low back wellness. Chiropractic manipulation is a wonderful lower back pain therapy that allows the spine to maintain its proper motion, thereby diminishing the chances of degeneration. The least healthy thing for a joint is to stop moving. This is when degeneration occurs. With chiropractic adjustment the body can maintain movement at each segment and allow for the spine to withstand everyday life without serious repercussions.
Now, let’s talk about what exactly can be done at home to help decrease, eliminate, or avoid altogether morning low back pain. Proper stretching before and after activity throughout the day can help lower pain levels. Avoiding poor posture situations, such as super soft couches or chairs, slumped posture, leg crossing, or hip sinking can also help to eliminate morning back pain and promote healthy functions. Proper physical activity is another great way of helping low back pain to decrease. Help the muscles maintain their proper tone by exercising them at a moderately intense activity. Muscle pain is one of the most common sources of back pain.
Sleeping position is vital to avoiding morning back pain, especially if the spine is already unhealthy. A healthy spine can endure a lot, but an unhealthy spine cannot. Side-posture or supine (lying on back face up) positioning are the two best ways to avoid back pain. Also using a pillow under the knees or between the knees (if on your side) is also helpful to reduce strain on the back while sleeping. One common rule for mattresses: if the back is unhealthy then the softer the mattress the worse the pain.
Always remember, when it comes to morning back pain it is easier to fix the problem quickly and with less strain on financial resources when it is taken care of early. If you have back pain please contact your local healthcare provider. The above advice and information is in no way meant to supersede the proper evaluation and guidance from a licensed healthcare provider.
