7, December 2010
One of the most important things to consider in terms of a healthy back and neck is posture. Good posture involves training your body to sit, walk, lie and stand in positions that put the least strain on your body as possible. To practise a healthy standing position:
- Stand against a wall with your heels approximately 2 inches away from the wall.
- Move the small of your back toward the wall by tilting your pelvis.
- Keep your knees slightly bent – not locked in a straight position.
- Ideally, your shoulders are in a straight line with your torso - not rounded forward and slumped over.
- Your head is centred over the top of your chest and in a level position, and your neck is fairly straight, with a slight forward curve.
- Always try to move about and alternate your position every few minutes if you have to stand for a long period of time. This keeps your muscles and spine relaxed.
Managing Back or Neck Pain
Suffering with back or neck problems can be painful. Try some of the following tips to help reduce the pain:
- Use ice or heat. Both ice and heat can reduce muscle pain and make you more comfortable.
- Start moving around. Gradually increase your activity as soon as you can – walking is one of the best and safest exercises. Gradually increase your activities until you return to normal levels.
- Use a supportive pillow. A good quality cervical pillow will help to keep your spine and neck in a neutral position. The Mediflow Waterbase Pillow has been shown to be effective in reducing neck pain and improving quality of sleep. It’s made with a layer of super-soft Dacron polyester fibre fill that floats over a thin water layer to provide a comfortable and supportive night’s rest.
7, December 2010
Neck pain can cause a lot of discomfort. When it is accompanied by a headache, then it may become unmanageable. Stiffness and heaviness can be felt in the entire neck area and it makes neck and head movements very difficult. Its intensity often varies from mild to severe, and it may last for weeks. If neck pain and headaches bother you constantly, then it can disrupt your daily routine.
Causes of Neck Pain and Headaches:
The most common cause has been found to be injury or sprain in the neck muscles. These muscles are attached to the base of the skull, so pain in these muscles often causes headaches. The neck muscles have high mobility and they don’t get much rest during the day, so they’re more likely to suffer strain due to overuse. Injuries may occur during twists and turns of the neck. Injuries to the head or neck can lead to stiff neck and headaches.
If you experience headache and neck pain after working for long hours on your computer, then it is probably associated with poor posture while sitting. Sleeping in a wrong position can also cause this problem. Mental stress may tense up the muscles in the neck area and give you a headache. Those who are dealing with sinusitis often complain about sore neck and headache. A herniated disc in the cervical spine can exert pressure on the surrounding soft tissues, resulting in chronic neck pain and headaches. Neck arthritis, migraine and fibromyalgia can be other causes of headaches and neck pain.
Application of ice on the neck can provide a soothing relief from the painful symptoms. A gentle massage of the neck muscles also proves to be useful. Once the pain has subsided a bit, doctors recommend some neck pain exercises. Such exercises may be effective, not just for neck pain but also for headaches. Bend the head to either side and hold the position for a few seconds. Then repeat the same on the other side. This will stretch the neck muscles and release the stiffness. Rotating the head slowly from one side to another in clockwise and anti-clockwise direction is a simple exercise that can add strength and flexibility to the neck muscles.
Neck pain and headaches is something you should never neglect. They can be prevented to a large extent, by maintaining good posture while sitting, standing or sleeping. While sleeping use a good quality cervical pillow.
An excellent pillow choice is the Mediflow waterbase Pillow. The water envelope sewn into the base of the pillow can be adjusted to provide exactly the right amount of support that you require, simply by adding water. A layer of polyester fiber fill floats over the waterbase to provide a comfortable night’s sleep.
29, November 2010
Whiplash is the term used when the muscles, ligaments or tendons in your neck have been injured.
Your neck consists of 7 bones called the Cervical Vertebrae. These neck bones are connected to each other by muscles, ligaments and tendons. When the neck is moved suddenly and sharply, as happens in automobile accidents, these muscles, ligaments, and tendons become stretched or torn.
If you have suffered Whiplash, there is usually pain, stiffness and tenderness in your neck. The pain may keep you awake at night or you may notice numbness that travels down either of your arms.
If you think you are experiencing any of these symptoms then you should consult with a health care professional. What you may find the most helpful is their advice on what exercises you should do at home.
A good sitting posture at home or at work may help. Sit upright. Don’t sit at your desk with your head bent forward or with your back stooped over.
A supportive pillow can be very helpful. One of the pillows that are most recommended is the Mediflow Waterbase pillow. It has an easy-to-fill water pouch built right into it that adjusts to your desired level of firmness. It provides gentle responsive support all night long to reduce the intensity of neck pain.
Even after you have recovered from a whiplash injury, it is important to maintain a proper posture, use a supportive pillow and to continue to exercise your neck muscles. This will help reduce the chance of further neck strains