Cervical pillows, or orthopedic pillows, are contoured to support the spaces under the head and neck with deeper depressions where the head lies and extra support under the neck.
Sleep on your back.
Sleeping on your back is the best position to let your entire spine rest comfortably. If you prefer to sleep on your side or on your stomach, make sure your pillow is not too high-around 4 to 6 inches thick. This will prevent your head and neck from turning unnaturally to either side.
Position your computer screen at eye level.
Sit comfortably in your office chair in front of your computer and close your eyes. When you open them, your gaze should be directly in the middle of your computer screen. If it is not, use books or other items to adjust the screen height.
Do not allow your head to drift forward over your shoulders. And don't forget to take frequent breaks—get up and move around at least every 30 minutes.
Use a telephone headset.
Be careful not to hold your phone between your ear and shoulder. A hands-free device is a great way to talk on the phone without being tempted to hold your phone incorrectly.
Exercise your neck muscles.
Keep your neck muscles strong by doing strengthening and stretching exercises frequently throughout the day. One of the simplest exercises to do often is the chin tuck exercise.
This exercise helps strengthen the muscles that pull the head into alignment over the shoulders. It also stretches the scalene and sub occipital muscles.
For a full description of how to do this exercise and others, see:
The discs between the vertebrae in the spine are made mostly of water.
Sip water throughout the day to stay hydrated, keeping the discs pliable and healthy. Ideally, try to drink 8 large glasses of water a day.
Carry weight evenly.
A common mistake people make is carrying a heavy purse or a brief case on one side of their body. This causes the shoulders to become uneven, straining the muscles and causing pain.
Take only your essentials in your purse or briefcase, and make an effort to keep your shoulders level at all times when you carry it. Consider using a backpack that distributes weight evenly across the shoulders.
Maintain proper posture.
Poor posture can cause neck pain by straining muscles and ligaments that support the neck, resulting in injury over time.
The head-and-shoulders-forward posture is the most common example of poor posture that contributes to neck pain. This occurs when the neck slants forward, placing the head in front of the shoulders.
This posture causes the upper back to slump forward as well, placing a strain on the entire spine.
Relieve trigger-point pain.
Irritation to the facet joints of the lower cervical vertebrae can result in muscle trigger point pains. Trigger points are small knots in the muscle or fascia that can lead to pain. There are certain massages you can do yourself to work these trigger points and lessen the pain.
Whiplash occurs when people are rear-ended in their vehicles. The best way to protect yourself from a whiplash injury is to drive a car with a highly rated head restraint. Adjust the head restraint by following the owner’s manual.
Always practice defensive driving: When stopped in traffic, check your rear-view mirror to make sure no one is speeding up behind you. Have an escape route planned (usually the shoulder of the road) so you know where you will go if you do notice someone speeding up behind you.
Now - these are some thing you can do to help minimize problems to your neck, back, and health.
Even practicing these techniques you are not safe from a vertebral subluxation. Your body can shift out of alignment and cause irritation to the muscles, nerves, and even your brain. This can cause anxiety, nausea, dizziness, headaches, muscle weakness, depression, hearing problems, and more.
It is imperative to have your neck examined by a Chiropractor. Every Chiropractor is different in their approach and examination.
Our Chiropractors in Boca Raton are certified in Upper Cervical Spine procedures. All natural treatment for neck pain and associated symptoms. No drugs or surgery. If you are looking for neck pain relief or correction of the problem.
Signs that your neck and back shifted out of alignment - if any of these statements apply to you, you need to make an appointment immediately. 561-571-2468
Potential Signs that you shifted out of alignment:
My neck hurts.
My neck is stiff.
My neck is killing me.
My head hurts.
My head feels cloudy.
I am tired too often.
I don't sleep well at night.
My back is stiff.
My shoulder is tight.
My neck cracks.
My neck hurts when I sleep.
My neck hurts when I look down.
My neck hurts when I look up.
My neck hurts when I turn my head.
These are some of the comlaints we here from patients that have shift out of alignment. They usually feel instant releif after visiting our Boca Raton Chiropractic office.