Care of Neck, Head, and Upper Back
When you are having discomfort in the neck, upper back, head, and/or shoulders, ordinary activities which you have taken for granted become a source of irritation. Therefore, it is important for you to be aware of the basic principles of good care.
- Balance activities with rest. Change positions and take short rest periods often. Slowly increase activities over a period of time.
- Use ice or contrast treatments to help alleviate muscle tension and increase circulation. Moist heat applied to the muscle is the next best alternative for non-acute problems.
- Avoid sleeping on stomach
When sleeping on back:
- Use a Therapeutic© pillow or towel roll under neck
- Elevate legs by placing one pillow under the knees.
- Try to quiet the mind; when our minds are active, so are our muscles. Focus on deep breathing.
When sleeping on side:
- Lay head on pillow large enough to fill from one ear to shoulder
- Place a pillow between the knees and ankle to support the hips
Standing or Sitting:
- Keep the chin tucked in, shoulders back and relaxed, abdomen tightened, maintain the hollow in the back, and knees slightly relaxed. REMEMBER: head over shoulders and chin level!
- Avoid bending head backwards into extreme positions.
- Avoid pushing the head forward (think of an apple between the chin and chest)
- Sit and stand, pretending a string is pulling up from the back of the head.
- When sitting, have support in the small of the back.
- Perform all work with hands as close to the body and elbows at your sides.
- Avoid holding arms overhead or at shoulder height
- Pull the seat forward and hold onto the bottom of the steering wheel when driving.
- Place your work surface high enough so that it is not necessary to bend over your work.
- Change your work position often to avoid stiffening.
- Avoid lifting. If you have to lift, keep your back straight, stoop with knees bent, keep the close to you, and then lift with your legs.
- Check your alignment several times throughout your work day. Keep your head over your shoulders. Remember the rule of 90°; ankles, knees, hips, elbows, shoulder and chin should all be 90° to the floor.
Should you wish to book an appointment with Dr. Serné, please call the office or email us at email@example.com