Chiropractic Care And Exercises Is More Efficient Treatment Than Medication For Neck Pain

The last thing you probably wanna do when you’re hurt somewhere is moving it even more. No wonder this is one of the reasons behind employees missed work since this kind of pain can be really debilitating. Aside from that this is the reason why most people suffering from neck pain prefer to just take pain medication too because it takes away the pain without having to do anything.

However, what you may not realize is that all pain medications do is numbs the pain for a while and nothing more. It doesn’t treat the cause of your pain nor keep the discomfort permanently. Aside from the fact that long-term use of medications can pose different kinds of side effects that can be dangerous for your health.

If you want to address your neck pain properly, you have a better chance at getting better if you seek chiropractic care and do targeted exercises for your neck pain. Would you still reach for the bottle of pills if you know what a chiropractor and some exercises can do for you?

THE BENEFITS OF CHIROPRACTIC CARE AND OTHER ALTERNATIVE TREATMENTS FOR NECK PAIN

Loosen Up The Joints Of The Cervical Vertebrae In The Neck

Sometimes, you are experiencing neck pain because the joints in your neck are stiff. This often happens due to tissue damage or scarring from trauma like whiplash or repetitive stress such as having poor posture. Both of these causes pain in your neck, but with the help of chiropractic adjustments your neck’s natural movement can be restored which can relieve the pain.

Reduce Pain Caused By Pinched Nerves And Muscle Spasms

When a nerve or set of nerves in the body are stretched, constricted, or compressed you can experience symptoms like ‘pins and needles’ feeling or burning sensation around the area. Though rest does the trick sometimes, chiropractic care provides a more in-depth solution for the pain that keeps coming back. For pinched nerves and muscle spasms, chiropractors may use variety of treatment like manual manipulation, physiotherapy, and flexion distraction to reduce inflammation and take pressure off the spine.

Can Correct Misalignment

When you have neck subluxation, it becomes difficult to move your neck, your neck doesn’t receive an adequate amount of blood supply, and don’t transmit appropriate nerve information. No wonder you are in pain! Whether it’s due to a recent trauma, poor posture, or health condition like arthritis, spinal adjustments can help correct misalignments in order to eliminate pain.

Five Specific Exercises To Target Chronic Neck Pain

Aside from chiropractic care, doing exercises can also help treat your neck pain because it often leads to improved posture, range of motion and functionality of your body. Here is the five specific strength exercises target the neck and shoulder muscles involved in causing chronic neck pain.

Dumbbell Shrug

·         Pick a dumbbell anywhere between 6-12 Lbs. depending on your current muscle strength.

·         Begin with standing upright with the hand weights at the side of your body.

·         Lift your shoulders up towards your ears using one even motion then lower them again slowly

·         Relax your jaw and neck while doing it

·         Do 2 sets with 8-12 repetition

One-Arm Row

·         Pick a dumbbell anywhere between 6-12 Lbs. depending on your current muscle strength.

·         Stand with one knee on the bench and lean on the same-side hand on the front of the bench

·         With the free arm you pull the weight up towards your lower chest.

·         When the weight touches your chest, lower it in a controlled motion.

·         Do 2 sets with 8-12 repetition

Upright Row

·         Pick a dumbbell anywhere between 6-12 Lbs. depending on your current muscle strength.

·         Stand upright with your arms stretched and the hand weights in front of your body.

·         Lift the weights in a straight line as close to your body as possible until they reach the middle of your chest and your elbows point up and out.

·         During the whole exercise, the hand weights should be placed lower than the elbows.

·         Do 2 sets with 8-12 repetition

Reverse Fly

·         Pick a dumbbell anywhere between 6-12 Lbs. depending on your current muscle strength.

·         Lie down on a bench in a 45° forward bent angle with the hand weights hanging towards the floor.

·         Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion.

·         During the exercise, the elbows should be slightly bent.

·         Do 2 sets with 8-12 repetition

Lateral Raise / Shoulder Abduction

·         Stand upright with the hand weights at the side of your body.

·         Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion.

·         During the exercise, the elbows should be slightly bent

·         Do 2 sets with 8-12 repetition

Instead of heavily relying on pain medications, which we all know long-term use has negative effects, try doing these exercises. You’ll be surprised at how much it can make a difference with your neck pain. But before anything else, you have to consult a chiropractor to make sure you’re  not doing exercises that may make your condition worse.

BACK TO SCHOOL WARNING: SCHOOL BAGS CAN BE A PAIN IN THE NECK

Studies show that many children carry backpacks heavily loaded with more than the recommended maximum weight. This is well known among Singaporean Parents, as their children are required to bring school books to and from school and tuition. A recent study has shown that children are also likely to experience neck and shoulder pain, as well as the commonly-reported back pain. 

However, pain does not always show up immediately. Many children develop other signs and symptoms before pain sets in. In practice, I hear complaints of poor posture, difficulty finding a comfortable sitting or sleeping position, difficulty concentrating, stiffness, headaches, and general non-specific unease or discomfort. 

So I would like to issue a warning to parents this January – check the weight and fitting of your child’s bag before they go back to school to avoid the risk of long term spinal damage.

Children should not carry loads of more than 10 per cent of their own body weight to maintain normal postural alignment and the backpack should be no wider than their chest. Lifting a bag that is too heavy causes immediate strain on the spine and the longer a child carries the load, the more severe the damage. 

I strongly suggest that students make use of school lockers, observe timetables and plan homework well in advance to reduce the need to carry large numbers of books in the one journey.  

The ideal backpack should have broad, adjustable shoulder straps that distribute weight evenly across the shoulders. They should also feature waist straps (like you can find on trekking packs) that distribute weight evenly across the hips and hold the backpack firmly to the spine. 

Having these features are fantastic, though I would urge parents to remind their children that how they use the backpack and features is more important. To gain maximum benefit from these features, your children must use both straps, and keep the straps tight enough that the backpack stays on the back and above the hips. 

When packing your school bag, all heavy items, including text books, tablets or laptops, should be packed at the bottom of the backpack and as close to the spine as possible.

There are numerous backpacks that Dr Gary Tho recommends including the Ergobag, Satch, McNeil and the MoonRock Bag, the latest lightweight ergonomic school bag for kids. Connect with him on email, Facebook, Twitter, or LinkedIn for recommendations and any current promotions on kids ergonomic bags, bedding and chairs, desks and the like. 

10 TIPS TO AVOID THE BACK-TO-SCHOOL BACKACHE

1. Backpacks should be no heavier than 10 per cent of the child’s body weight when packed
2. Make sure the backpack is sturdy and appropriately sized - no wider than the child’s chest
3. Put the backpack’s comfort and fit at the top of the priority list rather than good looks
4. Choose a pack with broad, padded shoulder straps
5. Use both shoulder straps – never sling the pack over one shoulder
6. Use the waist straps attached – they’re there for a very good reason!
7. Don’t wear the backpack any lower than the hollow of the lower back
8. Don’t overload the backpack – use school lockers & plan homework well in advance
9. Place all heavy items at the base of the pack and close to the spine
10. Invite Dr Gary Tho to speak at your school for further helpful tips, hands-on assessments and solutions 

Dr Gary Tho is the owner of Chiropractic Works, a Family Sports and Wellness clinic in Orchard Road, Singapore. He specialises in pain relief and preventative care and believes quality life is essential for happiness, success and peak performance. For more information and advice, phone Dr Gary Tho on +65 6733 4439.