Your sleeping position is another possible source of neck problems. Does your pillow cause you to sleep with your neck at an angle, either too high or too low? If so, you may want to invest in a new pillow. Feather pillows are generally preferable to foam; they conform easily to the shape of the neck.
Also, remember that pillows don't last forever. After a year or so feather pillows tend to "collapse" and may need to be replaced. In addition, a bed that doesn't offer enough back support can also be a source of neck discomfort.
Here are some other tips to help you avoid neck strain and pain:
• Try doing stretching exercises before bed and first thing in the morning;
• Don't sleep on your stomach-this position puts great pressure on the neck; and
• Don't "over-pillow" your neck; keep your neck and spine in a neutral position.
The neutral position rule also holds true for people who spend time working at computer terminals. Again, don't bend your neck forward. Adjust your desk, monitor, and chair to a comfortable height, so that the monitor is at eye level and your knees are slightly lower than your hips. Some people find that a footstool helps in attaining this correct position. Sit close enough to the monitor so that you don't have to bend forward in order to see well. Use the chair's armrests-your arms need support. Wear your eyeglasses if necessary. Consult your physical therapist to find the set-up that is right for you.
You should also follow the neutral position rule when driving a car. Adjust the seat to bring you close enough to the pedals so that you don't have to extend your neck forward.
Proper Lifting Technique
Another cause of neck pain is poor lifting technique. People often think of the lower back as the area at risk, but the cervical region is nearly as vulnerable. Here is the correct way to lift:
• Stand up straight, close to the object;
• Bend at your hips and knees, keeping your back in the neutral position and your head and shoulders up;
• Firmly grasp the object and rise up with your hip and leg muscles;
• Keep the object close to your body. Your hips and legs absorb most of the weight, and you will put less strain on your back and neck.
• The feet should be positioned shoulder-width apart, with one foot slightly ahead of the other.
In addition, you may find that placing one foot forward and one foot back may be easier than trying to lift an object from the "squatting" position.
Writers Bio
Dr. Steven R. Jones is a licensed Chiropractor in the state of California. He received his doctorate from Palmer College of Chiropractic-West in Sunnyvale, California. Dr. Jones has treated his patients for over 15 years at his own San Diego Chiropractic practice.
Dr. Jones is accepting new patients and would be happy to consult with you regarding your chiropractic needs.
Call Steve Jones at
(619) 280 0554
San Diego Chiropractic
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