I Want to Do More Exercise But My Neck Pain Prevents Me

How can you Exercise even
if you are having neck pain

I recently wrote how we need to exercise our minds too. I remember being in graduate school, and I could not gain weight even when  I tried. Did I exercise? Sure. But did I physically exercise everything off that I ate? No Way. The thing was that I was busy and I studied all the time. I woke up, had breakfast, went to class, ate snacks throughout the day, went to lunch, went back to class, till 5 pm or so. and ate large dinner. I also went to the gym a few days a week before dinner.

So if you are physically hurt, try exercising the mind and keeping busy while you heal.

Now this is more for an acute injury that you foresee yourself healing up eventually. What about those chronic pain cases?

Here is what I want you to do: Devote a good deal of time to getting rid of this pain. Maybe you see a chiropractor regularly, then at home you do neck traction, maybe go for a massage a couple times, or maybe even acupuncture.

Forget about cost for a change. How much is it worth to you to get rid of this pain so it doesn't rule your life.

So that's it - devote your time to fixing this problem and do other things until you can work back up to the exercise routine you want.

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Additional Reading Resources:

• Treatment of Chronic Neck Pain Through Exercise
• How to Get Rid of Painful Trigger Points and Muscle Pain Naturally
• Arc4life- Your Go To Source for Neck Pain Relief
• Anatomy of the Neck Muscles
• Inflammation - a Big Culprit When it Comes to pain

Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and Home traction units. Products for pain relief. Bookmark this on Delicious Stumble It!

“My Neck Problem Keeps Coming Back …”

When you are experiencing neck pain, it’s all you can think about. However, when that neck pain subsides, it can be difficult to continue to be conscious of your posture, to be careful how you turn your neck, which position you sleep in, etc. This is how pain will return, but there are things to do to keep your neck in good alignment and pain away.



It’s time to finally get the traction pillow. The reason issues are returning is that pressure is easily returning to nerves. What the traction pillow does is put your neck back into alignment, which reduces tension on cervical nerves as well as the spinal cord. The light, gentle stretch helps open up the neural foramen giving the nerves more room. Putting this motion back into the spine also helps allow inflammation to dissipate.



Once we do this, communication to the muscles and ligaments is restored and not only will neck range of motion improve, but so will pain. One needs to restore neck alignment to a certain degree to get rid of chronic or returning pain. You may even use the cervical traction pillow already, get neck pain relief, and then put it away. The best way to restore neck alignment, and maintain that posture, is to still use your traction pillow often. Also, combining the use of the pillow with heavier traction periodically as well as neck exercises will make the postural change happen faster and last longer.



Aligning and stretching the spine can also help the discs in the neck fall back into place. Injured cervical discs can often be a culprit of chronic or returning pain. Putting the neck in its ideal position not only helps the discs to fall back into place but to stay there as well.




Visit Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and Home traction units. Products for pain relief. Bookmark this on Delicious Stumble It!

Non Surgical Treatment Solutions for Neck Pain

Today’s blog post about neck pain treatment solutions comes from Dr. Bellinger’s monthly newsletter, In Good Hands.

There are many treatment options for those suffering from neck pain. There is conventional medical care where the family doctor will usually prescribe a muscle relaxant, anti-inflammatory, and/or pain killer to help patients through episodes of acute neck pain. However, many patients with neck pain have been through the process of treatments associated with medications and simply cannot tolerate the adverse side effects of stomach pain common with anti-inflammatory drugs such as ibuprofen (Advil, Nuprin, Mediprin, etc.), Aleve (Naproxen), or aspirin. Others don’t like the groggy, drunk-like feelings associated with pain killers or the sleepiness associated with muscle relaxants. Therefore, these patients often turn to complementary / alternative care.


As noted in the May, 2009 issue of Consumer’s Report for low back pain, chiropractic was the most sought after form of treatment, but there has been no extensive review of neck pain regarding evidence-based treatment approaches – at least not until February, 2008. An international “team” representing 9 countries screened over 31,000 titles of articles published between 1980 and 2006, reviewed more than 1200 articles and eventually reported on 552 studies in their final report. Their findings included the following:

• In the US, 54% utilized complementary (alternative) treatment approaches compared to 37% that obtained conventional medical care.
  
• Neck pain was the 2nd most common reason Americans obtained chiropractic care.
  
• Chiropractic was found to be the most frequently reported form of treatment for upper back or neck pain (ahead of massage therapy, relaxation therapy, acupuncture).
  
• Those who obtained complementary AND conventional medical care were much more likely to perceive the complementary/alternative therapy as being helpful (61% vs. 6.4% for neck conditions and 39.1% vs. 19% for headaches).
  
• Women more commonly obtained care than men for neck/shoulder pain (29% vs. 18% men) over a 4-6 year time frame.
  
• Manual therapy (mobilization, manipulation, stretching) was associated with greater pain reduction in the short-term among patients with acute whiplash when compared with usual medical care, soft collars, passive modalities, or general advice.
  
• For non-whiplash neck pain (without arm radiating pain), manipulation or mobilization, exercise, low level laser therapy (LLLT), and “…perhaps acupuncture…” were reported as more effective than no treatment, sham, or other alternative interventions.
  
• For both whiplash and non-traumatic neck pain, supervised exercise with or without manual therapy was favored over usual medical care or no care.
  

As you can see there are alternative treatments for neck pain. If you suffer from neck pain or upper back pain, seek chiropractic treatment. This includes a wide array of neck pain solutions: manipulation, mobilization, exercise training, and activity modifying advice, as these approaches have been found to be more effective than usual medical care! Why waste time with a “wait and watch” with or without drug intervention approach when the evidence favors chiropractic related interventions.


Additional Reading Resources

• Treatment for Neck Pain? FDA issues warning about pain killers: Tylenol, Percocet, & Vicoden
  
• The Top 10 Reasons for Neck Pain and How to Correct Them
  
• Why Posture Is the Window To your Health
  
• The Neck Pain and TMJ Connection
  
• Multiple Car Accidents Can Cause Major Changes in the Neck
  

Visit Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and Home traction units. Products for pain relief.

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Back Pain and Neck Pain Due to Fibromyalgia: Can Diet Make A Difference?

Fibromyalgia (FM) is a complex condition that includes widespread symptoms of muscle and joint pain, where everything seems to ache and is associated with severe exhaustion and fatigue. It can cause pain in the shoulders, neck, low back, hips, or other areas. Other symptoms such as sleep disturbances, sensitivity to touch, genitourinary symptoms are common as well. It affects up to 4% of the population, woman greater than men, with no known cause or known cure. With these facts, it’s not surprising that many sufferers have turned to diet as a means of trying to improve their quality of life. Unfortunately, there are many conflicting dietary recommendations for FM, some completely contradicting the other, leaving the patient and doctor confused as to who or what to believe.

FM can be primary (of unknown cause) or secondary (caused by a different specific condition). Because many conditions can give rise to FM, it’s not surprising that there is no one diet that works universally for all FM patients. However, many FM sufferers respond from eliminating one or more of several types of foods according to experts interviewed by WebMD, and utilizing these recommendations can prove highly effective. They specifically identified 7 foods to avoid in the management of FM, which include the following:

1. Aspartame (NutraSweet): All of the experts interviewed by WebMD agreed a large majority of FM patients could worsen by eating or drinking foods sweetened by aspartame.
   
2. MSG (monosodium glutamine) and nitrates: MSG is a common additive to enhance flavor in many processed and frozen foods as well as in some Asian (eg., Chinese) foods. Hence, lunchmeats like ham, bologna and bacon should be avoided.
   
3. Sugar, fructose, and simple carbohydrates: Though no study has clearly identified that these foods directly worsen the symptoms in FM patients, eliminating foods like cake, white bread and sugar in general, will decrease the risk of developing secondary conditions such as yeast infections that can give rise to FM. Eliminating foods with high levels of fructose corn syrup has been reported to help some FM patients.
   
4. Caffeine (coffee, tea, colas/soda, chocolate): After a brief stimulating effect (energy boost), there is a longer lasting sedative affect, which is amplified in FM patients. The good news is that most of the caffeine is out of the body within a week of discontinuing use.
   
5. Yeast and glutens: These two are not related but are frequently used together in foods like cake, donuts and bread and both contribute to FM symptoms. Yeast gives rise to yeast fungus where an overgrowth may cause or exacerbate FM symptoms resulting in joint and muscle pain. Glutens can cause stomach and other GI problems, which in turn can give rise to fatigue.
   
6. Dairy: Regardless if its low or high fat, some reports indicate that dairy products, particularly milk can increase the symptoms of FM and avoiding these can help.
   
7. Nightshade plants: Tomatoes, chili and bell peppers, potatoes and eggplant can trigger flare-ups of FM and various forms of arthritis.
   

Some GOOD diet approaches include a heart-healthy diet – that is, one that is low in saturated fat and includes lean meats; poultry, fresh fruits and vegetables. This diet improves one’s overall health, thus reducing the risk of secondary FM and allowing the body to better fight off other disease processes. This diet is also anti-inflammatory, the common link found in many health conditions. A vegetarian diet comprised of mostly whole foods was also reported as helpful. High potency vitamin supplement and specifically Omega 3 fatty acids (main ingredients – EPA & DHA) included in fish oil, flax seed, walnuts, some fortified cereals, and eggs also help reduce inflammation.

Additional Reading Resources

• Choosing the Right Neck Pillow for Sleeping
  
• Exercise for Neck Pain Works, Study Shows
  
• The Emotional Impact of Neck Pain: Study Shows that Depression and Anxiety Play a Role
  
• Chronic Pain Causes Shrinkage in the Brain
  
• Review For the Cervical Traction Neck Pillow (Cervical Traction)
  

Visit Arc4life.com for your online selection of cervical support neck pillows, orthopedic pain relief products and Home traction units. Products for pain relief.


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Ravens' Ed Reed Continues Playing His Best Despite a Nerve Impingment in his Neck

American football player Ed Reed who plays for the Baltimore Ravens has been having quite the season. He is playing so well despite a nerve impingement in his neck and shoulder. This is one of the reasons Reed wore a hands-off red quarterback's jersey much of training camp and was sidelined the entire preseason.

Reed has battled through the condition to become a relentless pain in the neck to opposing quarterbacks. Reed has said that his health is very important to him, and if it means that he has to sit it out for a while, he will.

"I never doubted my ability," Reed says. "It was just a matter of playing with my injury. The pain is still there. I've just been doing a lot of treatment this year and staying focused and keeping my eyes out for any feeling that I had in training camp that would put me out.

"I haven't had that. So I just move forward with it, take it day by day."

If it comes to surgery for this nerve impingement in his neck, Reed knows that it will affect his career and he is not willing to take that risk.

A nerve impingement in the neck is a very serious medical condition. It creates extra pressure on the neck nerves- nerves that supply all the head and neck muscles. When pressure is put on a cervical nerve 3 aspects are effected: motor, sensory and reflex. Reed may feel muscle weakness on the side of nerve impingment, may have a change or loss of sensation (like numbess and tingling) and also diminished reflexes. Regardless of the pain that he is dealing with in his neck, Reed continues to make a great performance.

Reed led the league in interceptions with nine this season and has 43 in the regular season for his career. He also has five career playoff interceptions and would seem a natural spokesman for the Maryland Lottery folks because of his uncanny knack for cashing in a pick six.

Reed continues to work to get treatment for his condition, and judging from his recent plays it is working but he has to be very careful. Having good support for his neck will be helpful such as neck traction or using a supportive neck pillow at night. There are newer treatments such as non surgical spinal decompression that may help him as well. Modalities such as heat and ice. Electrotherapy and massage will be beneficial to aid in muscle spasms and pain.

The 2004 NFL defensive player of the year is the only player in league history to boast a touchdown off a punt return, blocked punt, interception and fumble recovery. "He's maybe the best player in the game," Ravens coach John Harbaugh said.

Reed has be careful in his next plays- yes he wants to be the best he can be for his team, but his health is more important and will affect the rest of his life.

Source: Jim Corbett: Reed overcomes own anguish to be a pain to opposing QBs USA Today

Picture Source: Lil_Mon_21 on Flickr

Additional Reading Resources:

• What is the Best Pillow for A Pinched Nerve in the Neck
  
• Part III: The Causes of Severe Neck Pain Resulting from a Cervical Radiculopathy
  
• Part II: Neck Pain resulting from a C5, C6, C7, or C8 Radiculopathy
  
• Part I: Are Your Severe Neck Pain Symptoms the Result of a Cervical Radiculopathy?
  
• How to End Neck Pain By Doing Cervical Traction At Home - Learn Step by Step instructions how to use the Pronex Cervical Traction Neck Unit at Home
  
• How Does a T.E.N.S Unit Work for Pain Relief
  
• Hot and Cold Therapy for your Neck Pain Symptoms


• Easy Pain Relief at Home: Using Hot and Cold- A Blog Post about how to treat pain at home with ice or heat; when to use each.
  

Visit Arc 4 life for your online selection of Neck Pain Relief Products for Home- cervical support neck pillows, neck traction, electrotherapy and other products


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Chronic Pain Can cause shrinkage of the brain

A pain in the neck, a pain in the lower back, a headache...Did you know that 75 million people in the US suffer from chronic pain or pain that reccurs. Chronic pain can rob you of a normal fruitful life. Physically and mentally it can wear you down. A 2004 Study showed that people who suffer from chronic backaches have brains that are 11% smaller than those people who do not suffer.
It is not understood why. "It is possible it's just the stress of having to live with the condition," said study leader A. Vania Apkarian of Northwestern University. "The neurons become overactive or tired of the activity."

The Right Neck Pillow after a Car Accident....

Arc4life receives a lot of questions from our customers everyday. Our most popular question: Which neck pillow do you recommend for me? Many of our customers that order one of our neck pillows are in chronic pain, usually from one or more motor vehicle accidents. A motor vehicle accident can cause pain in the neck for long term, especially if it not treated properly right away.

In this month of June, we received two emails about our cervical traction neck pillow that we would like to share with you today. You can see how even after multiple car accidents you can still find the right pillow.

"I want to shout out loud for the joyful pain-free mornings I'm having since ordering the cervical traction pillow! Injured in a near fatal car accident over 20 years ago...the pain in my neck had increasingly worsened. Each day I'd awake with the sensation that the weight of something like a bowling ball was on my head pushing my neck down between my shoulder blades. I hurt nearly round the clock. I've tried every neck pillow known to man. I honestly thought there was just nothing out there to provide relief. The day I found your blog, I'd awakened that morning and literally prayed, God, if there is a pillow out there to help me...WHERE IS IT???!!!! Then, that very afternoon...I found IT! I had relief from the first moment I laid down on it, and every morning since. If you're reading this note and can't decide whether or not to spend the money for a pillow...let me admonish you--GET IT!! It is going to shock and amaze you as it makes your neck pain a distant memory. No joke. I am so very glad I found this.."- M.K, 06/08/2008

"I Received my Cervial Traction Neck Pillow 4 days after ordering and I live in Hawaii...superior personal customer service. I have had 2 cervical surgeries (auto accident) with a titanium cage from C4-7 mounted on C8. With limited head movement there has never been a pillow that protects my head long enough to get a nights sleep. As a last resort, I researched neck pillows and found Arc4life. After ten years of neck, head and shoulder pain, I can honestly say that I am pain free all day and look forward to going to bed and getting up in the morning....one of the first things that was obvious to me is my corrected posture and neck strength.....I never imagined that a pillow could make an entire difference in my life and health.....and for that reason, I am passing your web site to everyone I know along with this testimonial.....it is not only my miracle pillow, but a prevential aid for anyone who has neck discomfort due to accident or aging. By the way, the pillow worked for me the minute I laid my head on it.....A big MAHALO (thank you) for your excellent product and service." - Eileen. K, 06/23/2008
P.S. A very special thank you to NJ, you were so informative, patient , professional and a delight to talk to.

Visit us at Arc4life.com

Study Shows that Chronic Neck Pain can be Relieved with Strength Training

Neck pain affects everybody- it causes lost time from work, family and fun. Today I want to share a new study that came out in January 2008 that shows that specific strength training exercises can lead to significant prolonged relief of neck muscle pain, while general fitness training resulted in only a small amount of pain reduction. This study was completed on a group of women.

The Study was completed by two scientists: Gisela Sjøgaard and Lars L. Andersen of the National Research Centre for the Working Environment in Copenhagen, Denmark. Researchers conducted a randomized controlled trial for which they recruited 94 women from 7 workplaces in Copenhagen between September 2005 and March 2006. The women were asked to do specific work related tasks such as typing and desk work. The work consisted of assembly line work and office work, with 79 percent of the participants using a keyboard for more than three-quarters of their working time.


Participants first answered a questionnaire about their pain and then underwent a clinical exam to confirm a diagnosis of trapezius myalgia (muscle pain in the trapezius muscle, which extends along the back of the neck). Participants were assigned to three intervention groups: those who did supervised specific strength training (SST) exercises for the neck and shoulder muscles, those who did high-intensity general fitness training (GFT) on a bicycle ergometer, and a control group that received health counseling but no physical training. Both exercise groups worked out for 20 minutes three times a week for 10 weeks.

The results showed that the GFT group showed a small decrease in neck muscle pain only immediately after exercise, while the SST group showed a marked decrease in pain over a prolonged training period and with a lasting effect after the training ended. "Thus specific strength training locally of the neck and shoulder muscles is the most beneficial treatment in women with chronic neck muscle pain," the researchers state.

The neck pain study also showed that the reduction in pain occurred gradually in the SST group, with trapezius muscle pain gradually decreasing as muscle strength increased. Although the GFT decreased the pain only temporarily, the authors note that even minor decreases in pain may be enough motivation to overcome barriers to exercise, and the resulting increase in fitness may benefit overall long-term health.

The authors state that the marked reduction in pain in the SST group is of "major clinical importance." They concluded: "Based on the present results, supervised high-intensity dynamic strength training of the painful muscle 3 times a week for 20 minutes should be recommended in the treatment of trapezius myalgia."

Reference: "Effect of Two Contrasting Types of Physical Exercise on Chronic Neck Muscle Pain," Lars L. Andersen, Michael Kjær, Karen Søgaard, Lone Hansen, Ann I. Kryger, Gisela Sjøgaard, Arthritis Care & Research, January 2008; 59:1; pp. 84-91.

New Study Shows How Strength Training Helps with Chronic Neck Pain

NEW YORK (Reuters Health) - New research suggests that strength training may ease chronic neck and shoulder pain, a problem that has grown increasingly common as people spend more time on computers.

Neck and shoulder pain commonly stems from the upper trapezius muscle, which spans the upper back and shoulders, and helps move the neck.
Repeatedly performing "monotonous" tasks, such as computer operations or assembly-line work, can cause the muscle to become tight and tender.

The current study included 48 Danish women with chronic trapezius pain, most of whom spent much of their workday in front of a computer. Researchers randomly assigned the women to either perform supervised strengthening exercises or aerobic exercise, or to get general health counseling.

For 10 weeks, women in the strength-training group worked out their neck and shoulder muscles using hand weights, three times per week for 20 minutes. Women in the aerobic-exercise groups worked out on a stationary bike.

After 10 weeks, women who strength-trained showed a 70 percent to 80 percent decrease in their pain ratings from the beginning of the study. In contrast, those who got aerobic exercise often felt better in the couple hours afterward, but there was no long-term pain improvement.

The findings are published in the journal Arthritis & Rheumatism.

The results suggest that specific exercises targeting sore neck and shoulder muscles can bring more pain relief than general exercise, according to lead researcher Dr. Lars L. Andersen, of the National Research Centre for Working Environment in Copenhagen.

Strength training itself boosts the metabolism of protein in muscle, he told Reuters Health, and this might help repair painful muscle tissue. In addition, stronger muscles can bear more of a workload, which might help prevent pain from developing.

Neck pain can have various sources, including arthritis and chronic headaches. According to Andersen, tightness and tenderness across the upper back and shoulders are clues that the pain stems from the trapezius.

The strength exercises used in the study were simple, standard ones for the shoulders and upper back -- like slowly shrugging the shoulders while holding a weight in each hand, arms extended by the sides of the body. So they can be performed at home, Andersen said.

Some people with chronic neck pain may want to get the help of a physical therapist to start, he noted, but that's up to the individual.

As reported by Amy Norton.
SOURCE: Arthritis & Rheumatism, January 15, 2008.

Another great tool to work out trigger points in the trapezius muscle is to use the HealthyNeck System.It has 5 special contact points for your neck that you can use to decrease tension and reduce trigger points. You can use it by yourself, or with a partner.




NJ
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