What You Can Do About Neck Pain

For many living with chronic neck pain, conventional treatments such as medications or chiropractic care won’t always provide relief.

See Treatment for Neck Pain

Some of our Spine-health Forum members have offered us a wealth of simple yet unique techniques for neck pain management, from their own experience. Keep in mind that not all of these are proven as evidence-based treatments for chronic neck pain, and you should speak with your doctor before beginning a new therapy.

Take a look at some of the best of forum members' neck pain treatments:

1. Stay hydrated

The discs between the vertebrae in your spine require water to maintain disc height and spinal alignment and to take pressure off the spine. Each individual spinal disc is roughly 80 percent water at when we're born, with this ratio decreasing as we age and the disc degenerates.

Over time, maintaining strong daily hydration habits may prevent further degeneration of cervical discs, which may reduce neck pain.

See Nutrition and Diet Tips

Here are tips for drinking more water:

• Some of our forum members have reported that carrying a 1 liter water bottle with them all day serves as a reminder to stay hydrated.
• Pair your water intake with your daily habits, such as drinking a full glass of water after each time you brush your teeth.

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2. Be careful how you use your phone

One way you may not even realize that you’re aggravating your neck is by cradling your phone in your neck while you're talking. This puts unneeded strain on your cervical spine.

In addition, many people are starting to experience text neck by craning their neck down to look at their phone while they text or browse the internet.

See How to Avoid Neck Pain from Texting

Avoid neck pain from phone use with these tips:

• Use a Bluetooth or hands-free headset to make calls.
• When you're browsing or texting, hold the phone up high to decrease the angle at which you're holding your neck.
• Take frequent breaks to stretch your neck.

3. Get in the pool

Exercise Importance for Neck Pain Video

Many Forum members note the therapeutic effects that swimming has on their neck pain, specifically in reducing inflammation, providing quick pain relief, and easing neck stiffness. Interesting tips have included:

• Getting the water level up to the neck and simply moving around.
• Squatting until the water reaches the chin, then moving back and forth and to the right and to the left.
• Using a swimming pool that is quite warm.
• Finding a stroke that is gentle on your neck for swimming laps, or consult with a physical therapist or other health professional for recommendations. Depending on your swimming skill, you may be able to do “Texas 25s”—either crawl or breaststroke—which is swimming a length of the pool without taking a breath. If you can do this, then you can get a lot of aerobic exercise without twisting your neck at all.

For some, swimming is too strenuous on the neck. In that case, water therapy, which is gentle exercise done in a warm swimming pool, is often a great alternative to land-based exercises.

See Swimming and Back Pain

4. See a physical therapist

It’s common to think of physical therapy as a treatment aimed at reducing symptoms from a given injury. While this is correct, physical therapy for the neck can also have other benefits, such as:

• Identifying secondary causes of pain.
• Teaching you how to reduce the risk of reinjury.
• Strengthening the weak areas of the neck through targeted exercises.

See Neck Exercises for Neck Pain

See What is the McKenzie Method for Back Pain and Neck Pain?

5. Consider acupuncture

Acupuncture provides varying degrees of neck pain relief for forum members. Some people swear by its effectiveness, while others note success about half of the time. Others get no relief from acupuncture.

One forum member raised the interesting point that the efficacy of acupuncture and deep tissue massage often depends on the skills of the practitioner, making it important for patients to research these treatment methods and to really understand how to identify a skilled professional.

See Acupuncture: An Ancient Treatment for a Current Problem

6. Choose a neck-supporting chair

Maintaining good posture is a good way to keep neck pain under control. A headrest can help to keep your cervical spine in a neutral position, so consider getting an office chair with one...and using it. Also make it a point to use the headrest on your recliner and in your car, when you can.

See Office Chair: Choosing the Right Ergonomic Office Chair

You can make your own gel ice packs with household items.
Watch: Video: How to Make a Gel Ice Pack

7. Use ice therapy in unusual places

Neck pain may also be joined by nagging headaches and numbness or tingling in the back of the head, neck, shoulders, and hands.

Some forum members suggest putting ice on different areas of the body (such as between the thumb and index finger, on the bone behind the ear, on the indent between the middle of the eyebrow) to help achieve relief from such symptoms.

Learn more in the Heat and Cold Therapy Health Center

Watch: Video: How to Make an Ice Massage Applicator

One creative forum member noted using a headband to secure the ice in these different spots and on the temple.

8. Increase magnesium intake

Neck pain is most frequently the result of a muscle strain or sprain. Increasing your intake of magnesium, a mineral that aids in the contraction and relaxation of muscles, may help avoid these pain causing problems.

• Magnesium is commonly found in fruits, vegetables, beans, soy products, and whole grains. Read the nutrition labels on products to see how much of your daily recommended amount of magnesium they provide.
• Magnesium can be absorbed through the skin by taking a bath with Epsom salt, or a similar supplement.
• Some forum members have reported success with the use of magnesium oil, which is applied directly to the skin after a warm shower or bath.

To prevent adverse reactions, you may want to consult with your physician before beginning use of any supplement or oil.

See Food for Thought: Diet and Nutrition for a Healthy Back

9. Use a water pillow

Pillows to Ease Neck Pain Video

Some patients note the rejuvenating effects of water pillows that allow patients to dictate the firmness of their pillow. Specifically, more water equals a firmer pillow; less water provides a softer pillow.

See Pillows for Neck Pain

Various water pillow products are available and may be worth considering if you've tried more traditional neck pillows and braces to no avail.

See Different Types of Pillows

These little-known tips have worked well to relieve others neck pain, and may work for you, as well. Do you have a preferred method from this list, or one not listed here? Let us know by leaving a comment on our Spine-health Forum.

This article originally appeared on http://www.spine-health.com/blog/9-lesser-known-tips-easing-neck-pain

Yoga as Therapy for Individual Care

YOGA THERAPY uses the tools of yoga to achieve specific outcomes according to the needs of the individual. It is fast becoming an accepted health modality in Canada, offering all people, including those experiencing a wide range of ailments or disabilities, guidance and personal tools that they can use to enhance their life.

At Reset Wellness on Whyte we cater to your needs with two specialties within Yoga Therapy, emotional and physical support, and Private Hatha Yoga.

“Being authentic means taking the elevator down inside ourselves and noticing whatever we happen to be experiencing right now. It may change from moment to moment.”

— Dr. Sue Johnson

PHOENIX RISING YOGA THERAPY invites people into a safe, predictable and non-judgmental space to help find peace in the present moment. People will develop an awareness of, and begin to experience their bodies in new ways so that they can gain acceptance and a more compassionate relationship with their bodies. This then enables them to befriend, reclaim and feel safe in their bodies so that they can explore the interaction between their mind and their body.

Phoenix Rising Yoga Therapy invites people into a safe, predictable and non-judgmental space to help find peace in the present moment. People will develop an awareness of, and begin to experience their bodies in new ways so that they can gain acceptance and a more compassionate relationship with their bodies. This then enables them to befriend, reclaim and feel safe in their bodies so that they can explore the interaction between their mind and their body.

The effects of trauma whether from childhood abuse and/or, neglect, ignorance, assault, disaster, accident, injury, disease, illness or disability causes feelings of shock, pain, sadness and guilt. This then becomes locked in the body, causing unresolved stress and trauma with survivors becoming disconnected from, and untrusting of their bodies.

Phoenix Rising Yoga Therapy helps to unlock pain in a sensitive, supportive way, using especially chosen physical postures, breathing techniques and Yoga Psychology. It helps identify triggers, and face, accept and bear the effects of the trauma. It aids in increasing mental clarity, concentration and steadier emotions. It is not contorting the body into unattainable positions and people will work at their own capacity. Compassionately guided by Shari Arial, Edmonton's only Phoenix Rising Yoga Therapist.

Shari Arial, Phoenix Rising Yoga Therapist

“Focus on keeping your spine straight. It is the job of the spine to keep the brain alert. ”

— B.K.S. Iyengar

STRUCTURAL YOGA THERAPY invites people with alignment, functional or structural health issues to safely be supported through holistic, individualized treatment plans, helping people build confidence, balance, coordination, improved techniques, greater range of movement and strength. People will develop the awareness of physical imbalance at its true point, often away from the site of pain, and be taught how to move their body according to its needs. This enables a sense of ability and accomplishment in the individual, helping people feel their health is 'in their hands'.

Injury, poor posture, weight issues, or disabilities have lingering effects on the whole body, affecting the integrity and strength of more than just the site of the issue, sometimes silently. Unresolved physical stress compounds locally, but also extends as a chain-reaction to surrounding tissues, organs, and systems. For those with acute or chronic pain, the chain-reaction is often predictable, a pattern of physical stress that can be turned around.

Structural Yoga Therapy helps move you in to better health and well-being in an attentive, supportive way, using specialized treatment plans to achieve your personal health goals overtime and within your limits. It helps foster a sense of connection and acceptance of your body, while teaching about the strategies and power in ourselves, to be the force behind our own health. Shari Arial can help you reach your goals of physical discipline, relaxation or transformation with a structural approach to Yoga Therapy.
 

“Yoga teaches us to cure what need not be endured and endure what can not be cured”

— B.K.S. Iyengar

PRIVATE HATHA YOGA invites people in to a safe, private environment to learn and practice yoga for their own personal sense of relaxation and achievement. Under the full, gentle attention of April Kosinski - Yin, Yang, Hatha and Myofascial Yoga Instructor - sessions are designed to gradually improve yoga skills, postures and techniques - according to your goals - helping build confidence within a practice. One on one sessions are 75 mins in a comfortable, quiet space, no other students around for the ultimate, tailored experience with yoga.

"Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose. While it’s not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. At the University of Wisconsin, Richard Davidson, Ph.D., found that the left prefrontal cortex showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. More dramatic left-sided activation was found in dedicated, long-term practitioners." -Timothy McCall, M.D. 

April Kosinski, Yoga Instructor

These Pictures Will Help You See Which Muscle You’re Stretching

Stretching is something not enough of us do, but its importance is critical. But it’s hard to see which muscle you’re stretching, because your skin is in the way of viewing your muscular structure underneath!

Stretching helps send blood flow to your muscles and helps your joints move through their full range of motion. It improves your posture, gets rid of tightness, and lowers your risk of pain and injury.

With these 36 pictures (created by Vicky Timon, a yoga expert and author of “Encyclopedia of Pilates Exercises”), you’ll be able to choose the best stretches for your goals. As you stretch, make sure you focus on your breath and move through these movements as naturally as possible.

It can take 5-30 seconds for your muscles to relax back into their natural positions, so take it slow, breathe through it, and help heal your body!

1. Camel Pose

Muscle Stretched: Rectus Abdominus and External Obliques.

Also known as the “heart opening” yoga pose, camel is great for helping clear the heart and throat centres. It should not be performed if you have a low back or neck injury. It is most appropriate for those who already have good flexibility. Come on your knees and place the knees hip-width apart, body upright. Place your hands on your lower back, pushing your hips forward. Slowly drop your head back and reach for your feet if your hips remain pushed forward, but don’t put your hands back on your feet if your hips fall back. Do not put too much pressure on your lumbar spine. Once in full position, keep pushing your chest up into the air.

2. Wide Forward Fold

Muscle Stretched: Adductors.

A great stretch for helping open the hips. Bend your knees and hold your spine straight. As your muscles begin to release, straighten your legs, round your back and reach for your feet. Pull on the bottom balls of your feet to release the calf muscles. If you are new to this pose, you likely will not be able to reach your feet. Simply keep your hands on your calves and stretch down.

3. Frog Pose

Muscle Stretched: Adductors.

One of the most deepest stretches for the groin, frog pose is one of my favourites. Perform it on a soft surface to avoid putting too much pressure on the knees. Rest your hands and knees, and then bring your knees wider until you can feel your groin muscles starting to stretch. Push your hips back and forward lightly to ease into the stretch.

4. Wide Side Lunge Pose

Muscle Stretched: Adductors.

Put both your feet forward in a wide stance and hold your legs as straight as possible. With your hands, walk to your right foot and bend your right knee and rotate your left toes up to the ceiling, sitting in your right hip. Make sure your right foot stays flat on the ground.

5. Butterfly Stretch

Muscle Stretched: Adductors

This one is great for stretching the inner thighs. Bring the soles of your feet together and sit tall through your sit bones. Put some pressure on your knees, using your hands, or if you are really advanced, get someone to stand on top of you with their feet on either leg. For a deeper groin stretch, hold your feet closer to your body. You can also bend your body forward over your feet for more effect.

6. Forearm Extensor Stretch

Muscle Stretched: Forearm Extensor.

Begin with your arm in front of you with your wrist flexed toward the inner portion of your forearm. You should feel a stretch int he muscles that line your outer forearm. This stretch can be developed by touching the tips of your fingers together in the shape of a tea cup.

7. Lateral Side Flexion of the Neck

Muscle Stretched: Sternocleidomastoid “SCM”.

Look forward and don’t let the chin drop down for this stretch. Slowly move your ear towards the shoulder, without letting your shoulder lift up. A more advanced variation would be to sit on a chair and hold onto the bottom of the seat with both hands. This will make the tension down your arm and neck consistent, letting you target the upper traps.

8. Neck Rotation Stretch

Muscle Stretched: Sternocleidomastoid “SCM”.

Start rotating your neck slowly, while keeping your chin a bit elevated. For a deeper stretch, put pressure with the opposite hand from the direction that you are rotating.

9. Neck Extension Stretch

Muscle Stretched: Sternocleidomastoid “SCM”.

Put your hands on your hips, while keeping your spine long. Start to tilt your head back, ensuring that you are not collapsing your cervical spine.

10. Lateral Side Flexion of the Neck with Hand Assistance

Muscle Stretched: Sternocleidomastoid “SCM” and Upper Trapezius.

Look forward and don’t let the chin drop down for this stretch. Slowly move your ear towards the shoulder, with gentle pressure from your hand (without letting your shoulder lift up).

11. Half Kneeling Quad / Hip Flexor Stretch

Muscle Stretched: Psoas and Quadriceps.

Start by half-kneeling. Then, bring forward the right hip. You should start feeling a stretch in the front of your hip while you do so. Take your back foot and squeeze your back flute in order to add to the stretch on your hip flexors.

12. Forearm Extensor Stretch

Muscle Stretched: Forearm Extensor.

Rotate your should towards the outside to get into the optimal forearm-stretching position. When you have come into this position, put pressure on your opposing hand to start the stretch.

13. Lateral Shoulder Stretch

Muscle Stretched: Side Deltoid.

Stand up tall with your right (or left) arm extended and holding your right elbow with your left hand (or vice versa). Slowly pull it across your chest until you feel a gentle stretch in your shoulder.

14. Standing Assisted Neck Flexion Stretch

Muscle Stretched: Trapezius Muscle.

I really love this stretch, as it gets the muscles in the back of the neck and shoulders, where we hold a lot of tension. Stand on the ground with your feet together. Slowly sit your hips back, making sure the spine is prolonged. Round your upper back, pushing your chin into your chest at the same time.

15. Lat Stretch with Spinal Traction

Muscle Stretched: Latissimus Dorsi.

Take a firm grip of a bar and slowly lift your feet off the ground. You will feel the stretch in your chest and lats. If you have taken your feet totally off the ground, you will feel traction in your lumbar spine. Do not perform this stretch if you have undergone any type of shoulder injury or have impingement of the shoulder.

16. Lat Stretch at the Wall

Muscle Stretched: Latissimus Dorsi.

Put both of your hands on the corner of a wall or post. Maintaining a long spine, gently push your hips out to the side. People with lower back problems should not perform this stretch.

17. Child’s Pose

Muscle Stretched: Latissimus Dorsi.

A very relaxing stretch, this one starts with you on the ground with your hands and knees on the floor. Slowly bring your hips back until your forehead is on the floor. If you want a better hip stretch, bring your knees wider. Your upper back should be in arch shape, and then you should externally rotate your shoulder to stretch your chest and lat muscles.

18. Standing Calf Stretch

Muscle Stretched: Soleus and Gastrocnemius.

This can be performed on the edge of a stair step or wall. Rotate your ankles a bit towards inside and outside to actively stretch your calf muscles.

19. Front Split

Muscle Stretched: Psoas and Hamstring.

If you are new to stretching and yoga, do not perform the front split. Begin in a position of kneeling lunge, and slowly lower your hips to the ground, while keeping them square to the ground. Use your hands for support on either side of you. If you feel any pain, get out of the pose immediately. You can also use the support of a chair while your hip flexors and hamstrings release.

20. Seated Forward Fold / Seated Toe Touch

Muscle Stretched: Hamstrings and Calfs.

Sit into your seat bones and bend your knees if you have to. Make sure your spine is as straight as possible as you grab your feet and pull forward and down. If you can’t reach your feet, reach the next thing closest, like your calves (or bend your knees).

21. Single Leg Forward Bend

Muscle Stretched: Hamstrings.

Have your feet positioned one in front of the other. Keep your back straight, and bring your hands to your hips and start bending from the hips.

22. Deep Squat

Muscle Stretched: Glutes.

A deep squat is great for many body areas. If you have knee problems, or you can’t keep your heels on the ground, perform your squat before proceeding. Stand your feet shoulder-width apart and gradually lower into the deep squat. When you get into the position of a deep squat, bring your arms inside your legs and put some pressure to the inside of your knees, sitting into the hips and heels. This can also be performed lying on the back with the feet against a wall.

23. Seated Half King Pigeon Pose

Muscle Stretched: Glutes.

Start in a seated position and slowly pull your leg to your chest and rotate your hip towards the outside, while keeping your spine straight. The stretch should be felt in the glute.

24. Standing Calf Stretch at the Wall

Muscle Stretched: Soleus and Gastrocnemius.

Get in a lunge position and have the back of your foot turned out a little. Gradually bring the back of your heel to the floor to stretch your calf muscles.

25. Lateral Flexion at the Wall

Muscle Stretched: External Obliques.

Keep your spine long, and slowly push your hips to the outside. If you have issues with your lower back, do not perform this stretch!

26. Supine Twist

Muscle Stretched: Glutes and External Obliques.

This is a great stretch for the IT band in the leg, and is beneficial for those suffering from sciatica pain, who are trying to get rid of it. Start by lying flat on your back and then bring one leg across your body. Gradually rotate your gaze and upper body in the opposite direction. Breath into this one to help open up your rib cage and sacroiliac joint and hip area. If this is too hard for you, stack your knees on top of one another – doing this will make you feel the stretch more in the upper spine when the knees are higher, and more in the lumbar spine when the knees are lower.

27. Lateral Flexion with a Dowel

Muscle Stretched: External Obliques and Latissimus Dorsi.

Keep your spine long, and gradually push your hips out to the side while keeping your shoulders rotated outwardly while holding onto a dowel. If your lower back hurts, do not perform this stretch.

28. Triangle Pose

Muscle Stretched: External Obliques.

The master pose, triangle. Begin with a wide stand and your front foot straight ahead, and your back foot at a 90 degree angle. Put your hand on your front leg or on the floor, and sit back into your front hip, keeping your back straight. Rotate away from your front leg and maintain your gaze at the hand that is in the air. Eventually you can do this pose by bending your foot that is at the 90 degree angle so that you are in a lunge almost, with hips facing forward.

29. Chest Stretch at the Wall

Muscle Stretched: Pectorals.

Stand facing a wall. Place your right palm on the wall so that it is in line with your shoulder. Keep your right hand planted firmly and bend your left arm behind you to encourage opening of the left shoulder. Now, walk your feet to the left and stop when you feel a good stretch in your right shoulder and chest. Repeat on the other side.

30. Assisted Chest Stretch

Muscle Stretched: Chest and Latissimus Dorsi.

Lie down not he floor and hold your palms faced up. Your partner should be in a deep squat just a little behind where your head is rested, while holding your hands. This stretch will be felt in your chest and lats, and should also cause some traction in your spine. If your shoulder dislocates or has dislocated recently, do not perform this stretch.

31. Seated Half Pigeon Variation

Muscle Stretched: Anterior Tibialis.

Sit with your feet positioned in front of you, and put one hand behind you and rotate your hip outwardly and put one foot above your knee. If you want to add to the stretch on your hip, lean forward and start the movement by hinging at the hips.

32. Supine Shoulder External Rotation Stretch

Muscle Stretched: Subscapularis.

Lay flat on your back and place your arm straight out to the side with your elbow at a 90 degree angle. Gradually bring the back of your hand to the floor. If this is not possible, it means your rotator cuff and other muscles that control internal rotation are tight. Breathe into the stretch and press the back of your hand down as much as possible without pain.

33. Down Dog Variation at the Wall

Muscle Stretched: Pectorals and Latissimus Dorsi.

Stand in front of a wall of rack, enough so that when your body is in a parallel position, you will have enough room. Pivot at the hips, making sure your spine is straight at all times. Move your chest forward and make a slight arch in your upper back and stretch your lats and chest muscles. If your hamstrings are too tight, bend at the knees slightly.

34. Assisted Chest Stretch Variation

Muscle Stretched: Pectorals.

Lie down on the floor, with your face down and palms facing down. Your partner will stand on top of you, and pull your hands back. You should feel a deep stretch in your chest muscles. If your shoulder dislocates easily or if you have had any kind of shoulder injury recently, do not perform this stretch.

This article was originally posted at beyoungbegreen.

Read more at http://livelovefruit.com/34-pictures-help-you-see-which-muscle-youre-stretching/#jUguzq5vbIYIcfg5.99

YING & YANG Myofascial Yoga - Live Mindfully

Why is stretching so good for you? For starters it improves your range of motion! It also has an impact on the quality of your life! Isn't that novel? Improving your flexibility unleashes your potential of knowing, feeling and moving your body, putting the power of improving your quality of life & health back in to your hands, living mindfully!

Coming up with only 4 spots remaining is a yoga series specialized to guide you through postures that move your body in to a place of balance. With special attention paid to subtle movements and flow, our YING & YANG Myofascial 6 week Yoga Series will safely and gradually unlock movement limitations, helping you connect your mind to your body and equipping you with knowledge of how to make yourself feel better. YING & YANG yoga is a gentle and restorative form for regaining flexibility in both body and mind. By moving your body outside of it's normal range you are in turn stimulating your mind (nervous system) to do the same, being able to adapt and cope with the stresses of life better. Feel the difference in your body after 6 weeks, and feel better 'in your skin'.

#moveintobetterhealth STARTING THIS THURSDAY.

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