Prevention And Management Of Neck Pain

By Dr. John A. Papa, DC, FCCPOR(C)

Most adults can expect to experience some neck pain in their lifetime.  The cause of neck pain is often multi-factorial, meaning that there is usually no single cause.  Once an episode of neck pain happens, some individuals will find it is a persistent or recurrent condition.  However, there are management strategies that can be employed to minimize the negative impact of neck pain.

 

Below are some tips on prevention and management of neck pain.

 

·        Protect your neck while you sleep by choosing a pillow that will help support the head, neck, and shoulders.  This will keep them in alignment and minimize stress and strain.

 

·        Be smart when working at a workstation/desk.  The workstation/desk should be at elbow height.  Use of an adjustable chair can help meet this need.  Computer monitors should be at eye level for easy viewing.  Do not cradle the phone between your head and shoulder.  Use of a headset or the speakerphone feature will keep your hands free and allow you to multi-task in a safe manner.  Be sure to take regular breaks every 20 to 40 minutes that allow you to stand, walk around, and stretch your neck and upper back.

 

·        Avoiding cigarette smoke can be helpful.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation with coughing, and cause general damage to the musculoskeletal system through direct chemical irritation and chronic inflammation.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck problems later in life.

 

·        Drinking water brings vital nutrients to neck muscles and decreases the risk of cramps and strains.  Water also helps to protect neck joints by providing lubrication and cushioning.

 

·        Eliminate poor posture which can strain the muscles and joints in the neck.  While sitting, make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Your head should be resting on your torso and not poking forward.

 

·        Engaging in regular physical activity and exercise will help keep your neck strong.  This can include general cardiovascular conditioning, along with postural, stretching and strengthening exercises for the neck and upper back.

 

 

·        Get professional help for your neck pain.  The following treatments have been identified as being helpful for most cases of neck pain:  education, exercise, mobilization, manipulation, acupuncture, and soft tissue therapy.  The scientific literature does not identify any “best” treatment that is effective for everyone.  Trying a variety of therapies or combination of therapies may be required to find relief and help manage neck pain.

 

If you are having difficulty managing neck pain symptoms, contact a qualified health professional who can prescribe appropriate therapy, rehabilitation and self-management strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Proper Setup Benefits Health, Productivity

 

BY HELEN LAMMERS-HELPS

Ontario Farmer

 

(This is the second in a series of articles on efficient office management)

 

Whether you’re setting up a new office, or just want to improve on your old workspace, office setup can be a daunting task.

 

Where do you start? What do you need, and what should you look for? When done right, creating an organized office space can make all the difference. Reduce stress, increase your productivity and be kind to your body with a fresh start for your office.

 

When buying furniture, account for ergonomics, and how all the pieces of the office will work together. Function should take precedence over style or price, though finding items that fit all three shouldn’t be too difficult.

 

Minnesota office organization expert Sue Rasmussen emphasizes that there are three key pieces to most people’s office layouts, a good desk, a good chair and a filing cabinet.

 

Make sure your desk is large enough but also that everything you need is within reach to prevent straining. Halifax professional organizer Colette Robicheau suggests an L-shaped desk for extra workspace.

 

Chiropractic rehabilitation specialist Dr. John Papa of New Hamburg adds that the desk should be at elbow height so that arms are supported while keyboarding. Position the computer monitor so that the upper-third is at eye-level for easy viewing, Papa advises.

 

Most importantly, be aware of your posture and be sure not to slouch, distribute weight unevenly in your chair, or roll your head too far forward or to the side. And don’t cradle the phone between your head and shoulder. Use a headset or the speaker phone feature.

 

As we spend increasing amounts on computers, tablets and smart phones for both work and pleasure, the risks are becoming apparent. “Sitting - it’ll kill you,” is the tagline around his lab, says Dr. Jack Callahan, who holds the Canada Research Chair in Spine Biomechanics and Injury Prevention at the University of Waterloo.

 

Callahan has been studying chronic pain related to office work since 1996. The research shows that those who spend the majority of their time sitting have a higher rate of injury than those who perform mixed tasks, he explains.

 

Known as Sedentary Disease, too much sitting is also associated with an increased risk of heart disease, obesity, high blood pressure, diabetes and premature death.

 

If you’re sitting for more than two hours a day, Callahan recommends investing in a good quality office chair. “Adjustability is really important,” says Callahan. The back rest and arm rests should be adjustable as well as the height of the seat, he explains.

 

What’s known as the 90-90-90 position, feet flat on the floor and elbows at a 90 degree angle, is a good starting position but it’s also important to adjust your position several times throughout the day.

 

For himself, Callahan has invested in a chair that allows him to alter his position between sitting and standing. These chairs have been shown to reduce pain and discomfort, he explains. For every hour of work the best ratio seems to be about 45 minutes sitting and 15 minutes of standing, he says.

 

And if you’re using a laptop computer or a tablet it’s just as important to maintain good posture. You shouldn’t be bent over, craning your neck to type on it, explains Callahan.

 

For laptops he recommends a second screen or a second keyboard (the cheaper option) so you can maintain good posture. For a tablet he recommends having a stand and keyboard if you’re going to use the tablet for inputting content as opposed to just consuming content.

 

Even with the proper furniture and equipment, it’s important to take breaks, says Papa. Repeating a simple stretching routine throughout the day can prevent years of chronic pain.

 

Simply changing your work habits is more than worth the pain and stress it can save you in the long-term, he points out.

 

With the right office equipment, the right setup, being aware of your posture, and taking frequent breaks, you can increase productivity and reduce the risk of chronic back pain.