The Chiropractic Neck Book

The Chiropractic Neck Book

A Painful Neck Problem Many people have neck pain at some point in their lives. Pain is often the result of injuries or other problems that cause the spine to be misaligned. These include poor posture and daily wear and tear. If you have neck pain, chiropractic can help relieve your pain, improve your neck health, and prevent future problems. Table of Contents Page Chiropractic and Your Health 3 Anatomy of the Neck 4 Your Evaluation 6 Pain and Your Neck 7 Common Neck Problems 8 Common Treatments 10 Practicing Good Neck Habits 12 Exercises for Your Neck 14 Maintaining a Healthy Neck and Body 16 This booklet is not intended as a substitute for professional healthcare. 2009 Krames StayWell, LLC. www.kramesstaywell.com 800-333-3032 All rights reserved. Made in the USA.

Chiropractic and Your Health Chiropractic is a method of healthcare that uses hands-on techniques without the aid of drugs or surgery. The main goal of chiropractic is to keep the body s nerves, bones, and muscles working well together. To do this, chiropractic focuses on the spine and other joints associated with injury or pain. A chiropractor (Doctor of Chiropractic) is trained to maintain the health of the body, especially the spine. He or she can evaluate your neck and lifestyle, and recommend the best treatment plan for your neck problem. What Causes Neck Pain? Sometimes neck pain is due to an accident or injury. Other times, neck pain results from years of poor posture or improper movements (body mechanics). Dropping the head forward while reading is one such example. Not exercising can also add to your pain. Your Goal: A Healthy Neck The chiropractor will make a treatment plan specific to your needs. He or she will help you follow this treatment plan to maintain a healthy neck and body. You are also responsible for taking care of yourself. This includes exercising, eating healthy foods, relieving stress, and practicing good posture and proper body mechanics. You and your chiropractor can work together to reach your goal of a pain-free, healthier neck. Read on to learn more.

Vertebrae and Discs Vertebrae are bones that stack together to make up the spine. The neck contains the first seven vertebrae of the spine. Discs (strong pads of tissue) lie between the vertebrae to cushion them. Healthy vertebrae and discs support the body and allow movement. Nerves Anatomy of the Neck A healthy neck lets the head, shoulders, and arms move freely. Strong neck muscles support the head and help keep the spine s natural curves aligned for good posture. When the neck is healthy, it can move without pain. The brain sends messages to the body through nerves. These nerves run from the brain down the neck through the spine. The nerves in the spine make up the spinal cord. Nerve roots branch out from the spinal cord through openings between the vertebrae. From there, the nerves carry messages to and from the rest of the body.

Joints Joints link vertebrae together and allow the neck to move. A set of two vertebrae fit together at the facet joints. Joints allow the neck to be flexible. Soft Tissue Soft tissue includes muscles, tendons, and ligaments. Muscles support and move the head and neck. Tendons are tough tissues that connect muscle to bone. And ligaments are strong bands of tissue that connect and hold vertebrae together. Three Curves of the Spine The neck is one of three curves that make up the spine. These include the cervical curve (neck), thoracic curve (midback), and lumbar curve (low back). When properly aligned, these curves help keep you balanced and allow the neck and back to move without pain.

History Your Evaluation Your chiropractor begins by gathering information about you. You re asked about your health and lifestyle. You re examined to learn about your body. Tests are ordered if needed. This evaluation helps your chiropractor find the cause of your neck problem and create the best treatment plan for you. Questions you may be asked include: Where is your pain? How often does it bother you? How and when did your pain start? How long does the pain last? What relieves the pain? What makes it worse? What kind of work do you do? What are your hobbies? Physical Exam Your chiropractor can learn a lot by feeling (palpating) your neck. This is done to evaluate joints and find areas of stiffness, pain, muscle spasm (involuntary tensing of muscles), and limited movement. Your chiropractor may also move your body in certain ways to help determine the cause of your pain. Posture, muscle strength, sensation, flexibility, and reflexes are also checked. Other Tests Other tests may be done to help the chiropractor learn more about your neck problem. For example, an imaging test, such as an x-ray or MRI, may be done to show pictures of your spine. These and other tests can help reveal other health problems. Your chiropractor may recommend additional tests. Or, he or she will refer you to another medical specialist if needed.

Pain and Your Neck Pain in the neck is a big problem. It can be the source of constant discomfort and make daily activities less enjoyable. Neck problems can also cause pain that is felt in other areas of the body. For instance, neck injuries can lead to headaches. They can also cause pain, numbness, and tingling in your upper back, arms, or hands. Your chiropractor will work with you to determine the source of your pain and treat the problem to help relieve your symptoms. What Is Subluxation? Your chiropractor may tell you that you have a subluxation, or misalignment. This is the reduced function of a joint. It occurs when joints of vertebrae lose mobility or shift position. Nearby muscles, nerves, and discs can be affected. Pain often results. Problems That Can Lead to Pain Damage to neck structures is often what leads to subluxation and neck pain. This damage may be due to a sudden injury, such as a car or sports accident. It can also result from overuse, aging, or poor posture and movements. The following pages tell you more about four of the most common causes of neck damage and pain. They are: Injury to soft tissues in the neck Damage to neck structures due to sudden, forceful movement (whiplash) Wearing down (degeneration) of the joints in the neck Problems that affect nerve roots

Common Neck Problems Soft Tissue Injury Headaches, neck pain, tight muscles, and stiffness can be caused by a soft tissue injury. These injuries can include strains (stretched or torn muscles) and sprains (stretched or torn ligaments). Repeated poor posture can also damage tissues and lead to symptoms. Whiplash If you have experienced whiplash, you may have neck pain, tight muscles, and headaches. Whiplash results when an impact forces your head and neck too far forward and too far backward. The head can also be thrown from side to side. The unnatural movement damages parts of the neck, such as muscles, ligaments, tendons, and joints. The most common cause of whiplash is a car accident. But it can also happen during a fall or sports injury.

Degenerative Joint Disease Pain, headaches, and stiffness in the neck that s often worse in the morning are common symptoms of degenerative joint disease. The problem occurs when the smooth cartilage that lines healthy joints wears down (degenerates) as we age. This is often called arthritis. Overuse of the joint or a past injury can also lead to the disease. Pain results when growths of bone (bone spurs) caused by rubbing vertebrae press on nerves. Nerve Root Problems Numbness, tingling, or weakness in your shoulders, arms, or hands may be the result of a nerve root problem. You may also have shooting pain that runs down the arms (often when turning the head). These symptoms occur when nerves become stretched and inflamed. This may result from problems with joints, discs, or misaligned vertebrae.

Common Treatments A number of treatments are available to help relieve pain in your neck. Depending on the problem, your chiropractor will plan the best treatment for you. This will likely involve spinal manipulation, other treatments, and self-care. Spinal Manipulation Manipulation (also called adjustment) can improve joint flexibility and spinal alignment. During manipulation, your chiropractor carefully applies gentle pressure to the neck and other affected areas of the spine. This is done using the hands or a special instrument. The motion may be short and quick, or slow and constant. When the neck is manipulated, you may hear a popping sound. This is normal. After your adjustment, be sure to follow any instructions your chiropractor has given you.

Other Treatments In addition to manipulation, your chiropractor may use the following: Hot and cold therapy uses heat and ice to treat injuries. Heat relaxes muscles and ice reduces swelling. Stretching exercises help stretch stiff neck and shoulder muscles. They can also help improve your neck s range of motion (see page 14). Soft tissue work involves massaging and stretching the muscles in the neck and shoulders. This can help relieve muscle spasms. Traction gently stretches and relieves pressure from neck joints. It can also help restore the neck s natural curve. Electrical muscle stimulation uses small pads (electrodes) to send electrical signals to specific muscle areas. The signals help reduce muscle spasm. Ultrasound (sound waves) may be used to reduce swelling. First the sound waves pass through the skin and vibrate soft tissue. Then the soft tissue warms up and relaxes. Self-Care Exercise, stress, and diet affect the health of your neck. Be sure to practice the following to improve your neck health and overall wellness: Daily exercise: Exercises help stretch and strengthen your neck and relieve pain. And for your overall health, try to do at least 30 minutes of physical activity most days of the week. This can include walking, hiking, or other activities you enjoy that get your heart rate up. Stress relief: Find ways to let go of stress so it doesn t overwhelm you. Stress can cause muscle tension and spasms. Meditation, yoga, and exercise are great ways to relieve stress. Talking to a friend or professional you trust can also help. Good nutrition: Eating well can help keep you healthy. Limit the amount of fat, salt, and sugar in your diet. And eat more fruits, vegetables, whole grains, and other foods that are high in fiber.

Practicing Good Neck Habits Aches and pains often result from years of poor neck habits. By changing bad habits, you can help protect your spine and make it stronger and more flexible. This can go a long way toward helping make your neck pain-free. Start by practicing proper posture and good body mechanics. Posture and Body Mechanics The Do s and Don ts to the right will help you practice good posture and body mechanics. Posture refers to the way you Body mechanics is the way you hold your body. Whether you re use your body when you move. sitting or standing, your posture It s important to protect your affects your spine s alignment. spine when walking, lifting, and Poor posture puts extra pressure even sleeping. This can help on the spine, which can lead to prevent neck injuries. neck pain and other problems. To improve your posture, stand up tall and maintain the curves of your spine. This means keeping your chin level, your shoulders relaxed, and your stomach muscles pulled in toward your spine. Sitting Do set up your workstation so your monitor is at eye level. Reading Do use a document holder at eye level to view papers or books. Don t hunch your upper back and drop your neck forward. Don t drop your head to read. Instead, keep your chin level and lower your eyes.

Using the Phone Do use a headset whenever possible. Reaching Do bend at the knees and lower yourself to an object rather than reaching down for it. Don t cradle the phone between your neck and shoulder. Don t twist your body and reach. Instead, face the object you re reaching for. Carrying Do carry objects close to your body. Use both hands when carrying larger or heavier objects. Sleeping Do use a pillow that keeps your head level with the bed to support your neck s natural curve. Don t carry a heavy purse or bag. This puts a lot of strain on your neck muscles. Don t lie on a sagging couch or mattress. And avoid sleeping on your stomach.

Exercises for Your Neck Range-of-Motion Exercises How far you can move your head and neck in a direction is your range of motion. Range-of-motion exercises stretch neck muscles. Do exercises slowly and never force your neck into position. If you have pain when exercising, stop right away. Then call your chiropractor. Rotation Slowly turn your head to the right as far as is comfortable. Hold for seconds. Return your head to the center. Now gently turn your head to the left and hold for seconds. Return your head to the center. Repeat exercise times on each side. Side Bend Gently tilt your head toward your right shoulder. Hold for seconds. Return your head to the start position and rest. Now slowly tilt your head toward the left shoulder and hold for seconds. Return your head to the start position. Repeat exercise times on each side. Chin Glide Hold your head and neck straight. Slightly tuck your chin into your chest. Glide your neck back so your ears are over the shoulders. Hold for seconds. Return your head and neck to the start position and rest. Repeat exercise times.

Isometric Exercises Isometric exercises strengthen neck muscles. Do exercises slowly and don t force your neck into position. If you have pain when exercising, stop right away. Then call your chiropractor. Forward Head Press Gently press your palms against your forehead. Push your head forward using the muscles in your neck. Resist with your palms so your head doesn t move. Hold for seconds. Relax. Repeat exercise times. Backward Head Press Gently press your palms against the back of your head. Push your head backward using the muscles in your neck. Resist with your palms so your head doesn t move. Hold for seconds. Relax. Repeat exercise times. Side Head Press Gently press your right palm against the right side of your head. Push your head sideways using the muscles in the neck. Resist with your palm so your head doesn t move. Hold for seconds. Relax. Repeat exercise times. Switch to your left side and repeat.

Deborah Lindemann, DC Michael S. Andaloro, DC George T. Bennett, DC Barbara Berkeley, DC James Demetrious, DC, FACO Kevin M. Goff, DC Stuart M. Horen, DC Jeffrey C. Mackey, DC, FACO James C. Smith, DC Maintaining a Healthy Neck and Body Your chiropractor will work with you to relieve neck pain and strengthen the muscles of your neck and back. He or she may also help you improve your overall health. There are steps you can take to improve the health of your neck and body. These include eating healthy, exercising, finding ways to relieve stress, and practicing good neck habits. They can help you reach your goal of a pain-free neck. www.kramesstaywell.com 800.333.3032