Neck Pain
Neck Pain
Imagine a jelly doughnut that’s been in the microwave oven too long. While still warm and gooey on the inside, it has lost some of its springy resilience. Now imagine a stack of these doughnuts supporting a 14-pound bowling ball on top. Doesn’t sound like too promising a situation for the doughnuts or the bowling ball.
Your neck and head have been in that situation since adolescence. The human head weighs about the same as the bowling ball and—as we get up there in years—the row of supporting disks are much too much like jelly doughnuts. As people age, disks lose a lot of the fluid that gives them their strength and shock-absorbing ability, says Karen Rucker, M.D., professor in the department of physical medicine and rehabilitation at Virginia Commonwealth University in Richmond. That alone can make people over 60 more prone to stiff, crampy necks.
Couple this with increases in arthritis, osteoporosis, and poor posture, and it’s no wonder that neck pain tends to increase as we get older.
Being gentle to your neck and following the rules of good posture go a long way toward lessening neck cricks, twinges, and stiffness. Try these doctors’ recommendations.
Try This First
Give your neck a break. Whatever you’re doing, whether it’s sitting at a desk or working on a hobby, if you stay in one position for a long period of time, your neck can get stiff and pain can creep up on you. To prevent this, get a kitchen timer, says Mary Ann Keenan, M.D., director of neuro-orthopedics at Albert Einstein Medical Center in Philadelphia. Set it to go off every half-hour or so to remind you to stand up, do a little stretch, and take a little break.
Other Wise Ways
Get your neck stretched. If tension is causing your pain in the neck, you can relieve it with a little bit of stretching. “Just start by tilting your head from side to side, then rolling it around, first to the right and then to the left,” Dr. Keenan says. Next, take your hand, put it on top of your head, and help the stretch by pulling your head gently halfway down toward your shoulder on each side. Be sure to perform these stretches with slow, smooth movements. “Any quick stretch is more likely to tear a muscle or ligament. You need to do it more gradually,” Dr. Keenan warns.
Stand and sit up straight. “When you’re not using good posture—specifically, you’re slumping—all of a sudden your muscles are having to work hard to hold your head up,” Dr. Rucker says. But you can take some of the workload off your neck. Whenever you’re sitting or standing, make sure that your shoulders are over your hips and your ears are over your shoulders. Your head should never be tucked under, like a horse in a bridle.
“Think about the top of your head,” Dr. Rucker advises. “Try to visualize the top of your head trying to touch the ceiling. You will lengthen, elongate your neck and get as tall as possible.”
Get a chair with a better back. The old clerical chair had nothing more than a seat cushion and an oval pad that you could position somewhere in the middle of your back. If you’re still using one of those, retire it in favor of a chair with a back that goes up to shoulder level. With the high-backed chair, your head, neck, and back are kept vertical, and you can lean your head back periodically to give your neck a chance to relax, says Don Chaffin, Ph.D., professor in the center for ergonomics at the University of Michigan in Ann Arbor.
Apply heat or cold. You can apply a hot-water bottle or an ice pack to relieve your neck pain, Dr. Keenan states. It’s really your preference. “They both work the same way by increasing the circulation to the area.”
Talk on a speakerphone. Wedging a phone in the crook between your tilted head and your shoulder can strain your neck. Even phones with headrests can cause pain, Dr. Keenan says. If you have long phone conversations, use a headset or speakerphone. You’ll find both at electronics stores or office supply stores.
Buy an athletic bra. If you’re a woman with a large bosom, you may not be getting enough support from your bra, and that can surely cause neck, back, and shoulder pain. Try an athletic or jogging bra, Dr. Keenan recommends, because they give more support and have wider straps. Athletic bras are designed to distribute weight more evenly.
| Managing Your Meds It’s not a common reaction, but some blood pressure medications like nifedipine (Procardia) and some anticholesterol medications such as cholestyramine (Questran) can cause muscle aches—including achiness in the neck area. More commonly, if you have stopped taking a sedative drug like diazepam (Valium) or sleep medications such as chlordiazepoxide (Librium) or temazepam (Restoril), you can have an achy neck. “The withdrawal aspect of those medicines will often cause increased pain and muscle tightness all over,” says Karen Rucker, M.D., professor in the department of physical medicine and rehabilitation at Virginia Commonwealth University in Richmond. Take these medicines only with close physician supervision, she advises. |
Use a fanny pack. Carrying a weighty shoulder-strap purse can put strain on your neck, Dr. Keenan says. A better option would be to switch to a fanny pack, which fits around your waist and doesn’t put any strain on your neck at all. You can change to a handheld purse for more dressy occasions.
Sleep with your neck in line. If you have an old pillow that has become droopy through years of use, throw it out, advises Dr. Keenan. It’s time to get a good supportive pillow, she says. You want one that will keep your head in straight alignment with your mid back (the line from the center of your head down your back to the crease in your buttocks) and your spine when you lie on your back or side. Although pillows have firmness labels that can help, your best bet is to try them out before buying. Throw one on a bed display and lie down on it. Keep testing until you find the right one.
Set up your computer correctly. If you use or own a computer, make sure it’s set up correctly, says Dr. Chaffin. Place the monitor at a distance that is comfortable for reading and at a level where your head is not bent forward or tilted back. Some experts suggest placing the monitor so you are looking at it straight ahead. The keyboard should be positioned so your elbows are at your sides, bent at about a 90-degree angle, with your wrists straight and level.
Favor the gradual movements. Quick, sharp movements can injure your neck or back. But often, we’re reckless about our neck movements until we start to feel pain, notes Dr. Rucker. Treat your neck gingerly, she urges. When you get out of bed in the morning, roll gently onto your side first, rather than sitting bolt upright. And be careful when you’re getting in and out of the car. Sit on the car seat first and then rotate your body, bringing your legs around and into the car. Reverse this process when you get out. “We should be using those techniques all the time” to minimize the daily damage that can lead to a big pain in the neck, says Dr. Rucker.
