Spine Care

Getting Moving Again
Getting Moving Again: Recovery After Back Surgery Treatment and Tips Recovery After Back Surgery: What is Back Surgery and How is it done? A back surgery is sort of a last resort for when your doctor has subjected you to various treatments to ease your back pain. But more often than not, people who undergo ...
Good and Bad Exercises for Low Back Pain
Treatment for Lower Back Pain: Exercises Exercising is good for the lower back pain, but not all types of exercise are beneficial. If you have any mild discomfort when you first start exercising, it should go away as your muscles get stronger. If your pain is more than mild in intensity and if it lasts ...
Herniated Disc Exercises
Herniated Disc Exercises What are herniated discs? A herniated disc occurs when the nucleus pulposus, which is the gel-like inner substance of an intervertebral disc, breaks through the annulus fibrosus, which is the tough, outer rim of the tire-like structure. Pain is the most common symptom. However, nerve compression and inflammation can cause other symptoms including numbness, ...
Herniated Disk Diet
Herniated Disc Diet: Food You Should Eat and Food You Should Avoid What is a Herniated Disc? Back pain is a condition that most people will have to go through at one point or time in their lives. In the US alone, about 31 million people suffer from the condition, specifically in their lower backs, ...
Herniated Disk Useful Advice
Herniated Disc Useful Advice What is a herniated disc? A herniated disc occurs when the nucleus pulposus, which is the gel-like inner substance of an intervertebral disc, breaks through the annulus fibrosus, which is the tough, outer rim of the tire-like structure. Pain is the most common symptom. However, nerve compression and inflammation can cause other symptoms ...
Know your Headache
Know Your Headache Knowing what triggers your headaches can help you learn to avoid certain situations and prevent headaches from starting.  Keeping a diary of your headaches may help you. When you feel a headache start, write down the following information: What day and time your headache started What you had to eat and drink ...
Kyphosis Exercises
Exercises for Kyphosis Kyphosis Exercise: Prone Extension Starting Position: Lying face down on the floor. Both arms are down by your side, palms up; feet together. Slowly raise your chest off the floor as far as you can, but don't hyper-extend your back Squeeze your shoulder blades together Lift both arms and rotate them in an ...
Life After Surgery
Life After Surgery of the Spine & the Important Things To Remeber Those who have back and neck problems all want to get well, get their lives running, and hopefully get back to work. Surgeries focus on decreasing pain to help people with these problems back to normal. Normally, proper exercise and care are all ...
Lordosis Exercises
Lordosis Exercises What is Lordosis? Lordosis of the spine pertains to an individual's characteristic lordotic bend, which is ordinary. However, in the event that an individual's bend curves too far inside, it's called lordosis, or swayback. Lordosis of the spine can influence the lower back and neck. This can prompt an abundance of pressure on ...
Low Back Pain Exercises
Low Back Pain Exercises Regular low back pain exercises can restore the strength in your low back and allow a gradual return to your activities. If you've recently had surgery on your lower back, your surgeon or your physical therapist may recommend that you do exercise for back pain for about 10 minutes one to ...
10 Practical Tips to Deal with Osteoporosis
Ankylosing Spondylitis Diet
Ankylosing Spondylitis Exercises
Ankylosing Spondylitis Tips
Arthritis Diet
Bone Spurs (Osteophytes) Exercises
Bone Spurs (Osteophytes) FAQ
Cervical Radiculopathy Exercises
Cervical Spondylosis Diet
Chiari Malformation Advice
Chiari Malformation FAQ
Chiari Malformation: Fitness Tips & Exercises
Degenerative Disc Disease Advice
Degenerative Disc Disease Exercises
Degenerative Disk Disease Diet
Fibromialgia Tips
Fibromyalgia Exercises
Fibromyalgia FAQ
Fibromyalgia Nutrition
Fitness
Getting Moving Again
Good and Bad Exercises for Low Back Pain
Herniated Disc Exercises
Herniated Disk Diet
Herniated Disk Useful Advice
Know your Headache
Kyphosis Exercises
Life After Surgery
Lordosis Exercises
Low Back Pain Exercises
Low Back Pain FAQ
Low Back Pain Tips
Neck Pain Exercises
Neck pain tips
Nutrition for Spine Health
Osteoporosis Diet
Osteoporosis FAQ
Osteoporosis Fitness Tips
Peripheral Neuropathy Diet
Peripheral Neuropathy Exercises
Peripheral Neuropathy FAQ
Pinched Nerve Exercises
Pinched Nerve Tips
Preventing Infection
Questions To Ask Your Doctor
Radiculopathy FAQ
Sciatica Diet
Sciatica FAQ
Sciatica Stretches
Sciatica Tips
Scoliosis Advice
Scoliosis Dietary Tips
Scoliosis Exercises
Scoliosis FAQ
Spinal Stenosis Diet
Spinal Stenosis Exercise Advice
Spinal Stenosis Exercises You Can Do Anywhere
Spinal Stenosis Tips
Spine Advices
Spine Care
Spine Diet
Spine Injury Prevention Tips
Spondylolistesis FAQ
Spondylolisthesis Exercises
Spondylolisthesis Tips
Strain and Sprain FAQ
Stretches To Get Rid Of Sciatica
Tension Headache Exercises
The Way to Protect Students’ Spine Health
Tips for Preventing Bone Spurs (Osteophytes)
Tips to Avoid Headaches
Tips To Prevent Lumbar Lordosis
Top 10 Tips for a Healthy Back
Useful Advice for Osteomyelitis
What to Expect When You’re Fully Recovered
Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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