Coping with neck pain

Longstanding or chronic neck pain, like other chronic pain syndromes, involves psychological and social aspects. There is an important role of the family as supportive but also potentially counter productive in helping those with chronic neck pain to cope and to gain independence and control over their pain and suffering problems.

Patients with chronic neck pain or other chronic pain syndromes must understand that there will be flare-ups and that they can, with appropriate understanding and training, learn to cope with them.

Dealing with chronic neck pain may be accomplished on your own, or may require professional help. The philosophy is to provide one with tools for self management and strategies to alleviate the pain and/or suffering.

Neck Pain and Women: Why Women Suffer More

Neck pain is increasingly getting noticed in today's society and women are at the forefront of this annoyance. We do not know exactly why women suffer neck pain more than men, however, there are some theories. The tendency for women to experience neck pain in significantly higher numbers than men indicate the importance of proper knowledge in attempts at neck pain relief and prevention.

Genetic factors have an important influence on neck pain reporting in women. These factors include the genetic determinants of structural degeneration commonly known as neck arthritis and an individuals inherited tendency toward psychological distress. Women tend to report more tension neck syndrome, cervicogenic - neck related headaches and tension headaches. Interestingly, women also report more dizziness, vertigo and motion sickness, which may also be related to the neck.

Neck Injury

Any neck injury, such as whiplash should be fully evaluated by a health care provider.

In general, injuries involving soft tissues, are similar to a cut on your finger. When a tissue, such as a muscle, is involved in a neck injury, it tears and bleeds. When the bleeding stops a scab is formed. After the scab falls off a scar is left. Scar tissue is weaker, less elastic and more pain sensitive than normal tissue.

During the initial tear of a muscle in a neck injury, there is inflammation present often for the first few days, so it is important not to use heat for neck pain relief which would cause more inflammation. Cold applications are appropriate until any swelling and inflammation is gone along with a soft type of neck brace to help limit further tearing and prevent sudden temperature changes.

It is important to remember that muscles will start to weaken just a few days after motion is restricted. It is important to minmize inflammation so that motion can be restored thus minimizing scar tissue formation and muscle imbalance to limit chronic neck pain.

Neck Pain and Computer Use

For people who spend a great deal of time using computers, neck pain is a common problem. By computer, we include desktop, laptop, notebook personal computers, video display units and terminals, to include the use of keyboards and associated pointing devices like a mouse or trackball. Neck pain is pain experienced anywhere from the base of the skull at ear level to the upper part of the back or shoulders.

There has been great technological advances in computers along with an industrial shift to a more service oriented economy. This has led to more sedentary jobs as the downsizing of the number of employees is used to minimize losses in corporate profits and resulting increased demands in productivity for those who remain with a company and an increase in sick leave resulting from neck pain. This means more people use computers for work and recreation and we must find better ways of coping with neck pain associated with extended use of computers.

The computer helps a company minimize inefficiencies in the workplace by eliminating wasteful tasks as office workers no longer need to leave the desk to retrieve mail, copy or file documents. This streamlining and increase in productivity through elimination of inefficiencies related to specific tasks has some unfortunate consequences for the worker; there is a reduction in the number of breaks available from repetitive or static job tasks which help to restore health.

Chronic neck pain patients use the health care system twice as often as the rest of the population. The estimated cost associated with work related musculoskeletal problems is projected to be between $45 and $54 billion annually.

Whiplash Neck Injury

Common symptoms of whiplash injury are neck pain from mild muscle strain or minor tearing of muscles and/or ligaments. In more severe cases, this type of neck injury may include nerve damage, disc damage, and in the most severe cases ruptures of ligaments in the neck and fractures of the neck bones. Minor whiplash neck injuries are usually associated with pain and limited motion of the head and neck. These symptoms are usually temporary, but occasionally they may persist and include headaches, dizziness, and tingling in the arms indicating pain may be more than a minor neck strain or sprain.

Neck Pillows

There is no specific pillow for any specific neck condition. Studies are lacking in providing a relationship between pillow and specific neck condition. There are usually multiple conditions and factors related to neck pain, therefore, it is usually best to find a pillow that suits your particular sleeping conditions and comfort requirements. In general, softer - more accomodating pillows are recommended for more painful conditions usually from injury or inflammation. Once past this point, a firmer pillow can be used if well tolerated. A transition phase from an accomodating pillow to a firmer or different design pillow can be challenging and should only be attempted when pain and discomfort levels are no longer tolerated by an existing neck pillow.

The way you sleep and the surface you sleep on will make a difference in the neck pillow you choose.

Risk Factors For Neck Pain

An interesting study in European Spine Journal. 2007 May; 16(5): 679–686. sheds some light on risk factors for neck pain. By observing the results, we can see some trends for those of us who are at risk and take some measures to help prevent neck pain or use as a guide for intervention.

A total of 45.5% of the population studied reported neck pain in the past 12 months, of which 18.1% complaint of continuous neck pain. A total of 64.3% of the patients reported that there was a relation between their current job and the neck complaints. A total of 56.2% even mentioned that their complaints started during the current job. A total of 10.2% reported sick leave due to neck complaints. The work place and equipment were adapted in 24% of the patients due to neck pain. Work time was changed due to the same reason.

Arthritis in the neck due to poor posture and related stress on the joints is divided into stages of degeneration

Over a period of time, poor neck posture may cause joints to deteriorate resulting in neck arthritis. The sensitive nerves can become pinched. Soft tissues like muscles and ligaments stiffen and become hard and inelastic as they try to assume a more supportive function. Because the joints become unstable the ligaments which attach bones harden and try to act like bones. The muscles used to move bones lose elasticity as they try to function like ligaments. This process of neck arthritis will continue and may result in severe neck pain and even disability.

How Important is Your Neck Pillow?

Studies have shown that a neck pillow can improve the quality of sleep and reduce pain levels. These studies, while usually of poor design and/or influenced by commercial incentives, focus on pillow design, rather than quality and specific properties of materials. Due to the large number of commercially available neck pillows, it is impossible to include all pillows in designed trials, thus studies regarding the how to choose the right neck pillow remain elusive and fail to surpass the credibility from health professionals providing patient advice based on the anecdotal suggestions of expert colleagues and professional associations.

The quality of sleep is influenced by many factors. A good neck pillow is an essential factor, especially for those suffering from neck pain and discomfort. There are a wide variety of pillows available on the market today in various materials, shapes and sizes. They are always emphasized to be a better product to benefit neck pain and sleep than others. However, as noted, there is not clear scientific evidence to prove these claims.

Degenerative Disc Disease

Neck and back pain is strongly associated with degenerative disc disease. The diseased state of disc degeneration is also associated with sciatica and disc herniation. The process of degeneration alters disc height and the mechanics of the rest of the spine and may cause problems with other supporting structures such as muscles and ligaments. The long term consequences are spinal stenosis, which is a major cause of pain and disability. The incidence of degenerative disc disease is rising in the population and is the reason for over 90% of all spinal surgeries.

Causes of Neck and Shoulder Pain

Neck and shoulder pain causes are many. Problems with the neck joint and nerve injury can refer pain to these areas in certain patterns, as we have seen.

The most common complaints of chronic neck pain and shoulder pain I have seen is caused by strain in 2 particular muscles which connect the neck and shoulder. The first muscle is the levator scapula which uses the neck as a base to raise the shoulder from the back.

The other muscle which commonly causes neck and shoulder pain is the Trapezius. This is a complex muscle often called "The Coat Hanger" which can also cause pain into the head and at the base of the skull.

Common causes are from stress of constant chronic elevation of the shoulders as in holding a phone without proper elbow support or sitting in a chair without proper armrests. Other causes are injury to the joints from a side to side force and long term or chronic compression of the muscle as with tight bra straps or a heavy coat that does not fit right. Other less common causes are skeletal variations such as a short leg, pelvis or arms.

Computer Headaches

Do you sit at a computer for extended periods? Do you get migraine headaches, tension headaches or neck pain? Can computers be the cause of your headaches?

Has it ever occurred to you that while you are happily typing away on your computer for hours on end you are actually creating a problem in your neck that can lead to chronic neck pain and headaches?

The types of activities that can lead to poor neck posture include sitting at a computer for extended periods of time, reading with the head bent forward, sitting while slouching in a chair or on a couch, sleeping with the head or neck in odd positions, or any other activity that places the head in a position forward to the body. So, to answer our original question, yes, headaches and neck pain can be caused by sitting at a computer.

Deep Breathing for Neck Pain Relief

Improper breathing techniques may be a source of neck pain. This causes overload of the muscles in the front of the neck called the scalene muscles. The problem is with the muscles but the pain may still be felt in the shoulder and even down the arm to the hand. Breathing through the chest only can cause an increase in blood pressure and lower volume of air in the lungs causing the neck muscles to lift the ribcage and assist.

Proper Deep Breathing can reduce stress, lower blood pressure and help in neck pain relief.

Home Neck Traction

Traction devices for home use are now more user friendly, comfortable, safe and effective. They range from general traction by lifting the weight of the head off the neck while sitting to more specific and effective methods of traction used while lying on the back which can help to restore the natural neck posture.

The new designs make it easier for neck traction to lengthen neck muscles and separates joints which often results in rapid relief from the soreness and irritation that accompanies neck problems. Gentle traction can exercise neck muscles increasing circulation, while firmer traction lowers the pressure between neck joints, freeing pinched nerves and easing herniated discs.

A stiff neck with pain

The muscle most often involved with a stiff neck is the levator scapula which connects the neck and shoulder.

The most usual complaint of a "stiff neck" is pain when trying to turn the head to the side where it hurts, often turning the body instead of the neck to look behind. It is often associated with a headache but not always.

The most common causes for developing this kind of stiff neck are; turning the head to one side while typing, long phone calls without a headset, sleeping without proper pillow support with the neck tilted or rotated, sitting in a chair with armrests too high and exposure of the neck to a cold draft.

How to treat a stiff neck at Home
Knowing some of the causes of a stiff neck can lead to prevention in many cases. A good method of self treatment is to use heat for neck pain relief and self massage to ease some of the tension. For massage, be careful not to strain while reaching back.