Neck Pain

Backpack Safety

With the return to school that has arrived so quickly upon us, for some you this may mean heavier loads to carry.The use of overweight and improper fit of backpacks may be a contributing factor for those with spinal pain.

Reminders when carrying backpacks

  1. Wear both straps. By wearing both straps you are evenly distributing the weight on both sides of your body. Shoulder straps that are well-padded can decrease pressure on your shoulders and neck. If there is a waist belt, use this as this will distribute the weight.
  2. Proper Position. Wear backpacks snugly in the middle of the back; it should not extend past your low back. Shoulder straps should be adjusted to allow for free motion with your shoulders and arms.
  3. Lighten the weight. Try and keep the weight at max 10-15% of your body weight. Put the heavier objects in the bag closest to your back. Take out what you don’t need.

If you do have pain, come see one of the physical therapists at Compass Rehabilitation. We can help correct posture dysfunction, improve muscle imbalances, and develop self management techniques that can result from improper backpack use.

Kristy Carpenter, DPT

  1. American Physical Therapy Association, Move Forward Physical Therapy (2014) Backpack Safety; Accessed: 09/05/14

Office Ergonomics

Do you ever feel achy, sore or painful after spending time on the computer? If you’re like many of us, your answer is, at least sometimes, yes! Thankfully, there are some basic guidelines that you can use to help yourself feel better and improve your tolerance.

Start with your keyboard. Ideally, this should be at your elbow level, so when your hands are on the keyboard, your forearms are level and elbows are at your sides. So adjust your seat height to that position.

If your seat back is adjustable, adjust the position to give you good low back support. Make sure the seat tilt is locked in the upright position. If you need additional back support, try a low back cushion or pillow.

The optimal position for your monitor is directly in front of you, with the top Of your screen at eye level. If you use bifocals for computer work, the screen Should be lower, so you can look through them without tipping your head back. If you are using a laptop computer and are having symptoms, try a monitor holder To raise the screen level and a separate keyboard.

Your distance from the monitor should be about an arms length away but be sure to adjust it if needed so that you don’t need to lean forward to read anything.

If you use a separate mouse, its location should be just to the right or left of the Keyboard, to avoid overeaching.

With your hips all the way back in the chair, there should be 1-3 fingers of space in between the back of your leg and the seat edge.

Armrests are not mandatory for computer work. If present, should be slightly higher than the point of the elbow, and adjustable.

With your chair properly adjusted as above, if your feet are not supported well, use a footrest.

If you’re typing off copy (books or papers), they should be brought up to monitor height by using a document holder. In a pinch you can use a clipboard. Never flat!

For moderate to frequent phone use, a headset is recommended. Don’t hold between ear and shoulder.

Lastly, remember to sit all the way back in your chair and pull it up close to your work.

Happy computing!!

The Proper Way To Sleep And Get Out Of Bed

Discovering the proper way to sleep at night can make a big impact on the way your back and neck will feel in the morning when you wake up. Many people are causing more back and neck pain from the way they sleep. Below are some helpful tips for making sure you have the most comfort during the night.

For back pain, the proper way to sleep is to make sure your pelvis, hips, and spine are not twisted out of place when you sleep. A good way to take some stress off your back is to try sleeping on your back with some pillows under your knees, so that your knees are bent up. If you don’t like sleeping on your back, try lying on your side with a pillow between your knees, to keep your hips and pelvis even with each other.

For neck pain, the worst thing you can do is lie on your stomach with your head turned one way. This can tighten your neck on one side and cause stiffness or pain when you wake up. Instead, try lying on your back. If you’d like to lie on your side, try folding a pillow or using two pillows under your head to keep your neck even, so it doesn’t tilt to one side as you sleep.

If you've wondered how to get out of bed without back pain in the morning, it is best to start lying on your back or side. If you’re on your back, bend both knees up and roll to the side, so that your shins are off the bed. Use the arm closest to the mattress to push yourself up so that you’re sitting, and be sure to keep your body straight. Avoid twisting your trunk! If you’re lying on your side, simply dangle your shins off the bed and push yourself up to sitting.

Benefits Of Traction For Neck and Back Pain

What is Traction Therapy?

Traction is used to treat pinched nerves, neck and back tightness, and headaches. While in traction, the neck or the low back is stretched, and along with it, the spine is stretched a little as well. If you have pinched nerves in your spine, this can help take some of the pressure off and ease arm or leg pain. Traction is also good for treating bulging discs in your spine, which can also pinch your nerves if they lose enough water in the middle. By pulling your spine apart a little, traction can help the disc’s water and gel slip back into place.

What Are the Benefits of Neck Traction?

There are many benefits that are associated with cervical traction for neck pain. It can help treat causes of neck pain, tension, and tightness in the neck. Neck traction can also aid in relaxing neck muscles which contributes to reducing pain and even increasing flexibility. Depending on the individual and their specific issues, there can be numerous benefits from neck traction.

What Are the Benefits of Lumbar Traction?

If you’re experiencing back pain that is interfering with your every day life, lumbar traction could be a beneficial in helping to relieve your pain. Specifically, lumbar traction can help take pressure off pinched nerves that will reduce pain and improve your flexibility. For athletes, this can be especially beneficial in helping them perform to the best of their ability. Compass Sports Medicine works directly with athletes on a one on one basis to achieve the maximum benefits of lumbar traction.

While traction therapy for neck and back pain is good for many conditions, there are some things it should not be used with, such as spinal fusion surgery, osteoporosis, and some spinal problems where the bones in your spine are slipping out of place. Each person is unique and should be consulted based on their individual needs to find the optimal solution to relieve the pain.