The atlas or C1, is the first cervical bone in the cervical spine. The C1’s ability to protect all the nerves that goes through it, determines how the whole person feels and heals each day. The bottom part of the brain, called the brain stem, actually reaches down to the second bone of the cervical spine. This means that C1 is actually not only protecting the nerves that go from your body to your brain, but actually protecting the brain itself.
As a Linwood chiropractor the C1 cervical bone is evaluated for each and every person that comes into our office. C1 protects the part of the brain that controls breathing, blood pressure, and heartbeat.
What C1 Nerves Control
The nerves originating from the C1 vertebra include the suboccipital nerve and branches of the cervical plexus, extending from the uppermost cervical spinal nerves.
C1 nerves control blood supply to the head, pituitary gland, scalp, bones of the face, brain, inner and middle ear, sympathetic nervous system.
C1 Nerve Muscle Innervation
These C1 nerves innervate important muscles involved in head and neck movement, such as the suboccipital muscles responsible for head extension and rotation, the trapezius for shoulder elevation and neck extension, and the sternocleidomastoid for head rotation and flexion.
What Symptoms can occur if the C1 Bones Aggravates the C1 Nerves?
If the C1 bone is stuck or misaligned, the nerves that go through the C1 can become irritated from the C1 bone. This irritation can cause pain or a change in the communication between the brain and body that is transported over the nerve. This causes the original communication signal to be different, faster, slower, more, or less than it was intended to be. In return the implementation of the answer to that message from the brain, which is intended to meet the needs of the body can be improper as well, because the response can be miscommunicated by a C1 bone that needs to be adjusted.
Most common results of a C1 bone that needs to be adjusted are headaches, nervousness, insomnia, head colds, high blood pressure, migraine headaches, nervous breakdowns, amnesia, chronic tiredness, dizziness.
Spine Model Adjustment:
Linwood chiropractor shows where you adjust the C1 bone to relieve the nerves that travel through this area
The C1 bone is the bone that the base of your skull sits on, connecting your skull to your spine. This is where every nerve in your body must go through to communicate with the brain, which is the master control center of all your nerves and all the needs of your body. If you have an C1 bone that is stuck or misaligned it can have a negative impact on any area of your health. Getting an adjustment from a Linwood Chiropractor can restore health and proper nerve communication.
If you Struggle to Find Relief, Consider a C1 Evaluation
At our chiropractor Linwood NJ office we see many people who have been living with symptoms from C1 problems for years. They have known that they had headaches or the many different symptoms that occur from C1 bones that need adjustments, but never knew that the C1 bone was the cause of their symptoms. This would lead them to try a number of things to get relief for their problem with little success.
The reason their success would be limited is because they were addressing symptom relief by trying to take headache medication, for example, without correcting the C1 bone which was causing their irritation on the C1 nerves that lead to headaches. In this situation headache medication would not work long term because medications can not adjust a bone. As a result over the years, their symptoms would just come back and many times continue to get worse.
With a chiropractic exam, x-rays if necessary, and an adjustment plan to adjust and restore health to C1 bone and nerves people experience amazing results and relief.
Testimony
”I suffered with migraines almost everyday for 50 years. They told me I would have migraines for the rest of my life and I was starting to believe them. I’ve had medicine and botox treatments for 2 years with limited results. I have had weeks now, where I don’t have migraines. I wake up in the morning and say to my husband, wow, is this how you feel everyday.” Ms.B.
Conclusion
Understanding the nerve pathways from the C1, first cervical bone, is crucial for diagnosing and treating conditions affecting the head and neck region. Anytime you improve the alignment and health of the C1 bone you are improving the health of the nerves that go through the C1 bone, and ultimately the health of every cell, organ, and tissue that is innervated by those nerves.
Fresh Start Chiropractic 609-926-8900 a chiropractor Linwood, NJ can evaluate your spine for C1 problems that cause headaches and neck pain and provide you with relief through the benefits of safe, gentle chiropractic care.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
When you’re searching for the best way to be healthy, especially if you’re dealing with headaches, neck pain, low back pain, sciatica, hip, knee, or hand and feet numbness and tingling, you’re probably wondering: What’s the fastest, most effective way to feel better? The answer might surprise you — two healthy habits practiced together can…
When you’re in pain or suffering from an injury, it’s common to feel unsure about where to turn. Should you go to the emergency room, see a chiropractor, visit a physical therapist, or consult with an orthopedic specialist? At Fresh Start Chiropractic in Linwood and Northfield, NJ, Drs. Jennifer and John Fresh help patients understand…
Chiropractic care is for everyone—from infants to seniors and elite athletes—because spinal health is the foundation for total body wellness. At Fresh Start Chiropractic in Linwood, Drs. Jennifer and John Fresh believe that every spine deserves personalized attention. Whether you’re learning to walk, training for a marathon, or hoping to stay mobile in your golden…
As a Linwood chiropractor, I see people with neck, pain, base of the skull pain, and back of the head pain from occipital neuralgia. Many of these people have tried headache medicine or even injections to try to relieve their headaches and neck pain. Many times we find an adjustment to the occiput can relieve occipital neuralgia pain and bring relief. The occipital nerves innervate many muscles and organs, and are a big part of head and neck function.
Occipital Nerves:
The nerves that leave the occiput include the greater occipital nerve, lesser occipital nerve, and third occipital nerve, originating from the cervical plexus and dorsal rami of the upper cervical spinal nerves.
Occipital Nerve Muscle Innervation:
These nerves innervate important muscles involved in head and neck movement, such as the suboccipital muscles responsible for head extension and rotation, the trapezius for shoulder elevation and neck extension, and the sternocleidomastoid for head rotation and flexion.
The occipital nerves provide sensory innervation to the scalp, particularly the back of the head, as well as the skin of the neck and upper portion of the ear. They also contribute to motor innervation of certain muscles in the area, facilitating movement and sensation.
Spine Model Adjustment:
The Occipital bone, is the bone that makes up the base of your skull. This is a vitally important because it is the bone that sits on the 1st bone of your neck, C1 or atlas. The is where every nerve in your body must go through for every never in your body to be connected to your brain, which is the master control center of all your nerves and all the needs of your body. If you have an occipital bone that is stuck or misaligned it can have a negative impact on any area of your health. Getting an adjustment from a Linwood Chiropractor can restore health and proper nerve communication.
Story of Relief from a Chiropractor from Linwood NJ:
At our Linwood chiropractic office we see many people who have been living with neck pain and headaches for decades. With a chiropractic exam, x-rays if necessary, and an adjustment plan to restore health people experience amazing results and relief. These changes make the greatest impact on a person ability to live and better enjoy every area of their lives.
Testimony:
”I suffered with migraines almost everyday for 50 years. They told me I would have migraines for the rest of my life and I was starting to believe them. I’ve had medicine and botox treatments for 2 years with limited results. I have had weeks now, where I don’t have migraines. I wake up in the morning and say to my husband, wow, is this how you feel everyday.” Ms.B.
Conclusion:
Understanding the nerve pathways from the occiput is crucial for diagnosing and treating conditions affecting the head and neck region. Proper functioning of these nerves ensures optimal muscle control and sensory perception, highlighting their importance in daily activities and overall well-being. Fresh Start Chiropractic 609-926-8900 a chiropractor Linwood, NJ can evaluate your spine for problems that cause headaches and neck pain and provide you with relief through the benefits of safe, gentle chiropractic care.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
When you’re searching for the best way to be healthy, especially if you’re dealing with headaches, neck pain, low back pain, sciatica, hip, knee, or hand and feet numbness and tingling, you’re probably wondering: What’s the fastest, most effective way to feel better? The answer might surprise you — two healthy habits practiced together can…
When you’re in pain or suffering from an injury, it’s common to feel unsure about where to turn. Should you go to the emergency room, see a chiropractor, visit a physical therapist, or consult with an orthopedic specialist? At Fresh Start Chiropractic in Linwood and Northfield, NJ, Drs. Jennifer and John Fresh help patients understand…
Chiropractic care is for everyone—from infants to seniors and elite athletes—because spinal health is the foundation for total body wellness. At Fresh Start Chiropractic in Linwood, Drs. Jennifer and John Fresh believe that every spine deserves personalized attention. Whether you’re learning to walk, training for a marathon, or hoping to stay mobile in your golden…
There are many ways to stretch! However this one “YIN YOGA” style of stretching goes deeper than any of the other stretches, all the way down to the joints. This does not make them better than all the other stretches, just important in their own unique way.
These stretches require light tension over time, at least 2 minutes and up to 8 or more minutes, to get down to the tendon, ligament, disc, and joint level. The reward and benefits are well worth your time considering not many other stretches can reach these areas.
Joint health is the foundation of movement, so it is important that we have stretches to keep our joints healthy. Joint health requires alignment, freely moving “unstuck” joints, that have a full range of motion. The less range of motion or the more stuck a joint gets, the faster it ages.
The better your joints move, the longer the joints last. Joints also provide a lot of stimulation to the brain, resulting in positive emotions and hormones. Just think about how you feel after taking a walk.
Equally if not more important is their roll in protecting the nerves, the “LIFE LINES” that run through the joints of the spine which carry life, health, and healing throughout our body.
Spending time on muscle and joint health has a tremendous return and impact on you ability to be more active throughout all the years of your life.
Start slow, it is a life time process. If you have never done these type of stretches before start with 20-30 seconds, work your way up to 1-2 minutes, and over time you will be getting deeper into the stretches for longer periods of time. Relax your mind, relax your body, and let gravity do the work.
Wait until you see the difference this style of stretching will have on your favorite activities and in your daily living habits.
Remember to teach this type of stretching to your children, family, and friends.
Try a number of “Yin Yoga” videos to find how all the different stretches feel. Stretches the muscles and joints that are a problem more often, at least 3 days a week. When you have time, take the time to stretch all your muscles and joints while learning some new stretches. The needs of your body may change and you need to be a master mechanic of your body to have it last as long as possible and run as good as possible. Your body will give you amazing feed back concerning what it needs or “what is tight” by exposing it to new stretches. Keep a list of the stretches you need most and update the list if your needs change.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
There are seven muscles that you need to know about to avoid low back injury and promote better low back health. In this article we’re going to learn from a Northfield and Linwood Chiropractor what the seven muscles are, how they work, and how to stretch them.
As a chiropractor Northfield NJ and chiropractor Linwood NJ we teach that a consistent stretching routine that incorporates these seven muscles will allow you to be more active and recover faster. Promoting better health to your muscles creates more length, flexibility, and strength. These characteristics in a muscle prevent injury, help them adapt better to more vigorous and longer timed activities, navigate missteps, and make them better able to absorb tension without losing the integrity or health of the muscle.
Overall this helps to maintain the health of the muscle and the muscles ability to be a shock absorber for the spine, discs, and nerves.
The 7 Muscles are:
Lumbar Paraspinal Muscles
Abdominal and Oblique Muscles
Piriformis
Hamstrings
Iliotibial Band
Psoas Muscle
Quadriceps
There are videos on how to stretch these muscles after a brief description of each muscle.
The Lumbar Paraspinal Muscles
The job of the lumbar paraspinal muscles are extension, lateral bending, rotation of the upper body, and protection of the spine.
The muscles attach from the crest of your ilium or pelvis up to multiple attachment points along the spine and ribs.
When these muscles are overworked and over tightened they greatly impact your posture and can be a main contributor to low back pain and hip pain.
There are 6 directions to stretch these muscles: flexion, extension, right and left side bending, right and left rotation.
Additional Muscle Benefits: All 5 layers of back muscles
Abdominal and Oblique Muscles
The job of the abdominal and oblique muscles are flexion, lateral bending, rotation of the upper body, and protection of the spine.
These muscle attach to the front of your pelvis up to your ribs and sternum
When these muscles become overtightened, they can pull your chest down, disrupting your posture, and ability to stand up straight leading to low back pain.
There are 6 directions to stretch these muscles: flexion, extension, right and left side bending, right and left rotation.
Piriformis
The job of the piriformis muscles is to turn the hip out and move the leg away from the center of the body.
It is attached to your sacrum and runs out to your hip. This muscle is used all the time and can get tight for people who sit a lot or stand and walk a lot. So practically everyone could have tight piriformis muscles contributing to low back and hip tightness or pain.
Additional Muscle Benefits: Gluts and Hip Extensors
Hamstrings
The job of the hamstring muscles is flexion of the lower leg. This is what brings your heels back as you walk or run.
The hamstrings are attached to the bottom of your pelvis, ischial tuberosities, to multiple attachment points on your knee.
This muscle can become tight from putting a lot of work on the muscle or the muscles staying flexed or shorten for long periods of time.
Iliotibial Band or Tendon
The job of the iliotibial band is to stabilize the hip and knee joint as they go through their motions.
The iliotibial band is actually a tendon that attaches to the pelvis above the hip and below the knee joint of the lower leg.
This tendon can become inflamed or tight, causing hip, low back pain, and even knee pain.
The nature of a tendon makes the iliotibial band very hard to stretch, so you need to do specific stretches and utilize at home muscle therapy tools to take tension off the iliotibial band.
Psoas Muscle
The job of the psoas muscle is to raise the legs towards your chest, or your upper body towards your legs, while protecting the spine.
The psoas muscle attaches to your upper thigh, femur bone and the bones and discs of the spine making this muscle very unique.
The psoas muscle can become tight and shortened when we spend a lot of time sitting. When this muscle is too tight and we stand up as the psoas muscle lengthens, it can cause back or hip pain.
Additional Muscle Benefits: Hip Flexors
Quadriceps
The job of the quadriceps muscle is to extend your lower leg, which is important for things like standing up and sitting down.
The quadriceps is made up of four separate muscles which attach from your hip and femur to your patella tendon, and into your lower leg.
Because these muscles are involved in standing up and sitting down, they receive a lot of work throughout each and every day. They are muscles that are rarely stretched, when compared to the hamstrings. These muscles, along with many of the other muscles mentioned, contribute to the strength and health of the low back, hips, and spine.
Stretch Videos
How to Design the Right Program and Routine
If you’re wondering which muscle or muscles could be causing my low back or hip problem, which order or which stretches would be best to correct these imbalances, a Northfield and Linwood chiropractor New Jersey can help design the right program for you.
Whatever approach you decide to take, make sure you give yourself the proper amount of time and consistency required to receive the health benefits. Depending on how long you’ve had this problem or how advanced the problem has become, it could take weeks of stretching two times a day to experience the full benefits.
Once you start to receive the benefits, you still need to make sure that you are stretching and taking stress off as fast or faster than you are putting it on during your workday or active lifestyle. Remember, this is an ongoing process to promote muscle health and flexibility, because as you go about your normal everyday activities, stress is accumulating in your muscles.
The more flexible your muscles are, the more work they’re able to do, the better they’ll be able to prevent injury, and the better they’re able to maintain balance, support, and protection to your bones and joints.
My book, The Health Equation has a ton of great information about time tested ways to be healthy, including a great section on the muscles and joints of your core, which is the epicenter of health for your low back and hips.
As a Northfield chiropractor and Linwood chiropractor we can also analyze your spine, discs, and nerves to make sure that they are not contributing to unnecessary tension or imbalance to your muscles.
Conclusion
When you understand these seven muscles, how they work, what they attach to, common problems that can occur when they become overtightened and out of balance, and most importantly how to restore flexibility and health to them you will notice that many low back and hip problems will start to improve.
If you continue to stretch these muscles over time, you may even notice an improvement to your mobility, ability to perform your favorite activities, reduction in pain and setbacks, and improved recovery time.
What you can learn about your body from pain and tightness, with a little know-how, can be used as an opportunity to improve your health.
If you have any questions you can ask your Northfield chiropractor, Linwood chiropractor. We can help you learn which muscles are causing your low back or hip pain and what stretches will help you find relief.
Call Fresh Start Chiropractic at 609-926-8900.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
When you’re searching for the best way to be healthy, especially if you’re dealing with headaches, neck pain, low back pain, sciatica, hip, knee, or hand and feet numbness and tingling, you’re probably wondering: What’s the fastest, most effective way to feel better? The answer might surprise you — two healthy habits practiced together can…
When you’re in pain or suffering from an injury, it’s common to feel unsure about where to turn. Should you go to the emergency room, see a chiropractor, visit a physical therapist, or consult with an orthopedic specialist? At Fresh Start Chiropractic in Linwood and Northfield, NJ, Drs. Jennifer and John Fresh help patients understand…
Chiropractic care is for everyone—from infants to seniors and elite athletes—because spinal health is the foundation for total body wellness. At Fresh Start Chiropractic in Linwood, Drs. Jennifer and John Fresh believe that every spine deserves personalized attention. Whether you’re learning to walk, training for a marathon, or hoping to stay mobile in your golden…
A stiff neck can occur after a bad nights, sleep, after having your neck in an unusual position, while watching TV or looking at your phone, or from vigorous activity, where abnormal amounts of stress can build up in your neck.
Finding the right approach to next stiffness, can increase recovery time and prevent, making your neck worse.
As experienced chiropractors in Linwood and Northfield, New Jersey we have the benefit of seeing and helping thousands of people experience neck relief from neck stiffness over the last 20+ years. We want to share some of what we have learned with you.
Understanding Stiff Necks
Neck stiffness can occur little by little from repetitive stresses that we do each and every day. This would include how we look at our phone, how our workstation is set up, where our TV is positioned in comparison to our couch or favorite chair. Little imbalances that build up to big neck tension over time.
The other cause of a stiff neck is from performing activities that you haven’t performed in a while for extended periods of time. This can include taking a long bike ride, carrying heavy objects or groceries, or doing things that caused vibration to the arms, shoulders and neck, like hammering, or using power tools. Of course, we should always mention trauma, like banging your head, trying to get into the car or standing up in a basement with a low ceiling.
Structurally, stiff necks can also be caused from losing good posture in your neck. This puts strain on your spine and disc, stretching your nerves. Neck stiffness can also be caused by overstretched muscles, which is also caused by poor posture.
A stiff neck can negatively impact your ability to turn your neck properly making it unsafe to drive. If left uncheck, neck stiffness can lead to neck pain, headaches, and pain that can radiate into your shoulders, arms, and hands.
The key to addressing neck stiffness is to address it promptly to prevent further discomfort or injury.
The Stretching Solution: Expert Advice from a Linwood and Northfield Chiropractor
Before you stretch, it is always better to reduce motion in your neck and allow the muscles some time to relax. This could include not doing any vigorous activity, especially activity with your arms or shoulders.
Try to rest your neck at least 24 to 48 hours. While you are resting, use ice on your neck 20 minutes on and 30 minutes off for at least six rounds.
At this point some of the stiffness and inflammation should begin to subside. It is at this point that you will be able to decide if it is a better idea to rest another day or two if the neck stiffness is still present, or has gotten worse. Or, if there is noticeable improvement, this may be the right time to start very gentle stretches.
If your neck is getting worse. Please find your local chiropractor or call our Northfield and Linwood chiropractor at 609-926-8900.
Hopefully, your neck has begun to relax, and some movement has started to come back. It is at this point that you will want to start with very gentle neck stretches. The reason you want to go very slow in the beginning is because any aggravation to your neck, and it wouldn’t take much, Can cause your neck to regress back to the state that it was or could even get worse. When you stretch you only want to do a light stretch for a couple seconds and go back to icing and rest until tomorrow so you can fully assess the condition of your neck and the benefits of those stretches. You can always slowly add more tomorrow, but you can’t undo overdoing it.
Here is a video with some neck stretches that you may like to try. Always start with a modified version and work your way up to whatever you see in the video. Make sure you are warmed up before first. You can start by taking a walk or use a sweatshirt that covers your neck.
The Rest Approach: Insights from a Northfield and Linwood Chiropractor
Rest is always the first step, because it is the safest step towards fast, long, lasting relief.
Physically, rest includes keeping your neck in a good posture, or resting your head in a comfortable position on a pillow so you do not have to carry your head weight. However, when you do get up, make sure you use your hands to lift your neck so you’re not using your neck muscles which could become aggravated.
The other component of rest for the neck requires not doing any activity that causes vibration or stress to your arms, shoulders, upper back or neck.
Rest also includes the use of ice or heat. It is always better to start with ice. The best way to use Ice is 20 minutes on and 40 minutes off for six rounds. Make sure you try ice first, because it is the best at dealing with inflammation and acute injuries to your spine and muscles.
When using heat, you may find that it feels very relaxing, but beware because when you remove the heat, the muscles can go into spasm. I don’t suggest trying heat unless you’ve already found that ice wasn’t providing you with a significant benefit over two or three days.
When implementing heat try just 5 minutes with heat and 40 minutes without heat. In between see how your body responds to heat. If you have a favorable response, you can increase the time up to 20 minutes of heat and 2 hours without heat.
Here is a link to more ICE or HEAT instructions with links to ice packs and heating pads.
Here is a video with more information about ICE vs. HEAT:
Equally important is mental rest. Do your best not to worry about what you aren’t getting done or that you were planning to do. Keep a notepad or phone to get thoughts out of your head, so you know they are stored someplace safe, so you don’t have to keep going over your list in your head.
Chiropractors in Linwood and Northfield, New Jersey, recommend combining rest with other therapies for optimal results
When you start to experience relief and mobility begins to be restored to your neck, it may be a good time to learn about some therapies that can promote better health to your neck to avoid neck stiffness and injury in the future.
Here is a great video to show you some great at home neck therapy equipment you can use to take tension off your neck each day. This will allow your neck to get healthier, handle stress better, and recover faster.
Finding the Balance: Integrating Stretching and Rest
The fastest way to experience relief and reduce the risk of further injury, is to know when to stretch, and when the rest. There are a number of individual factors that a chiropractor in Linwood and Northfield, New Jersey, would use to determine when either rest and stretching, both, or even if additional therapies would be appropriate.
Chiropractors have the ability to take a thorough history, understand your work and at home demands, evaluate x-rays, MRI’s and overall spine and disc health, as well as, muscle flexibility and vulnerability. This combination of skills allows a chiropractor to find a comprehensive and individualized care plan to address the specific needs of your neck and the cause of your neck stiffness.
Don’t let these types of problems go on for years and turn into arthritis and disc problems that become a lot harder to address.
Learn how to take care of your neck, spine, and muscles early and often to keep you healthy and active as you age.
Additional Tips for Neck Health
Some additional health tips would include using good posture, setting up, workstations to alleviate stress on your neck, and finding a good pillow.
Seeking regular chiropractic care can help to keep the joints of your spine adjusted and moving so that they could stay healthy and young and last longer. It is also good to maintain muscle flexibility so that they could handle stress and not be overwhelmed by tension.
In the end, every good plan requires good habits that reduce tension on your neck in the first place, along with consistency and time performing health promoting activities that improve the health and posture of your spine, and the flexibility and strength of your neck muscles. If you can apply these concepts in the right measure, you will notice the health of your neck improve over time.
Conclusion
It is very important to learn how to restore health to your neck. Our body parts go through so much throughout our lifetime and keeping a healthy neck is vital for feeling good and being active as you age.
Knowing when to stretch, when to rest, when to apply ice or heat, will determine how fast you recover. This is also a great opportunity to improve the health of your neck, which may have been slowly declining over the years. Sometimes, it is when we experience pain that we first learn there was a problem. So use every opportunity you can to improve your health.
If you need help knowing where to start consult with a chiropractor in Lynnwood or Northfield, New Jersey. They can give you a comprehensive analysis on the health of your neck and provide you with an individualized care plan that will allow you to get well fast and stay well longer. What you learn can even be beneficial to help you minimize relapses that can stop you from living your life.
Being proactive with self-care is the number one way to experience better health, reduce the risk of injury, and keep healthcare affordable.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
When you’re searching for the best way to be healthy, especially if you’re dealing with headaches, neck pain, low back pain, sciatica, hip, knee, or hand and feet numbness and tingling, you’re probably wondering: What’s the fastest, most effective way to feel better? The answer might surprise you — two healthy habits practiced together can…
When you’re in pain or suffering from an injury, it’s common to feel unsure about where to turn. Should you go to the emergency room, see a chiropractor, visit a physical therapist, or consult with an orthopedic specialist? At Fresh Start Chiropractic in Linwood and Northfield, NJ, Drs. Jennifer and John Fresh help patients understand…
Chiropractic care is for everyone—from infants to seniors and elite athletes—because spinal health is the foundation for total body wellness. At Fresh Start Chiropractic in Linwood, Drs. Jennifer and John Fresh believe that every spine deserves personalized attention. Whether you’re learning to walk, training for a marathon, or hoping to stay mobile in your golden…
When it comes to yard work and gardening, many people experience low back pain. This can occur while lifting something heavy or improperly. Low back pain can also occur from repetitive movements or being in one position over an extended period of time. The pain can come on suddenly or can occur days later. This article will help you learn how to avoid low back pain while enjoying yard work and gardening.
It is very important to utilize proper techniques to avoid low back injury and pain. Equally important is making sure the lower back is healthy and properly prepared to perform yard work, especially if it has been weeks or months since your last time working out in the yard or garden.
Understanding the Causes of Low Back Pain
The main causes of lower back pain are lifting heavy objects, lifting improperly, repetitive movements, and staying in a position you are not used to being in for prolonged periods of time.
When lifting heavy objects it is important to use good posture and form. Many times the heavy object alone can be enough to cause injury and pain. So, when possible, take more trips with less weight. However, poor posture and bad form increases the risk of injury with any weight that you lift, even lighter weights.
It is important for your overall health and ability to enjoy yard work that you use good posture, form, and have spent time on the flexibility and strength of your lower back prior to doing yard work.
Importance of Pre-Work Warm-Up
We can see from professional athletes that they take months preparing their bodies for specific activities or sports. In addition, they get to the field or training room hours before a game to get their bodies warmed up and ready to perform the activities and movements that their sport requires. If that is not enough, they take time after the game to start the recovery process. Why? They do this to reduce injury and increase recovery, health, and performance.
The same is true for our lower back and yard work, to some extent. We want to train our lower back to be prepared for our jobs and at home activities, like gardening, in a way that helps us reduce injury and improve performance. This will help us stay in the yard longer, lowering our risk of injury, and helping our recovery time.
Here are some great videos on how to properly perform yard work from your lower backs perspective:
VIDEOS
Equally important is having a stretch routine you can perform for a few days after yard work to reduce negative tension on your muscles and spine and restore length and flexibility back to muscles to receive more health benefits from your time doing yard work.
Here is a great post exercise video for after any type of activity, including yard work and gardening:
Proper Lifting Techniques
We all know that we should lift with our legs, but there are a few other things you can do to lift safely. It is important to engage your core by pulling your belly button into your spine and make sure your shoulders are over your hips as you work in the yard. Exhale while lifting, do not hold your breath. Another valuable tip is that when you move you should always move your feet first and make sure your toes to your nose are all moving in the same direction at all times. So, let your feet initiate and guide your movement.
It is also important not to get lazy if you have been working in the yard for a while or you are rushing to get a job done faster. It is in these moments that we can use bad form and make ourselves vulnerable to low back injury and pain while doing yard work or gardening.
When you are ready to lift an object, use your legs to squat down, drop your bottom, keep your head and shoulders lifted, keep the weight you are lifting close to your body, don’t be afraid to get dirty. Engage your core, legs and body. Think of whatever you are lifting as heavier than what it is so that you are prepared instead of surprised when you start lifting the weight or in case it gets hung up on something. Exhale as you begin to lift the object.
When lifting an object, the safest way to lift anything is by using your head first. Try to plan your yard work so that you only have to lift things once. Carry less weight and take more trips. Work in smaller sections, so you don’t have to do the same movements over and over again. Lift with a partner. Work from a table standing when you can, instead of leaning over on the ground. Basically take a moment to think about how to reduce any negative stress from yard work on your body.
Ergonomic Tools and Equipment
So many people say that having the right tool for the right job makes all the difference. When you have the right tools and equipment it saves you from finding yourself in awkward postures, like leaning over, for long periods of time which can lead to low back injury and pain. It saves you from having to use excessive force or muscle to get the job done. When trying to use light duty tools to get heavy duty jobs done you can injure hands, wrists or shoulders too.
Using the proper equipment can allow you to use body weight and leverage. By having tools that are designed for specific jobs they do a better job at protecting you, while at the same time being more efficient.
Find ergonomic tools with long handles to reduce strain on the back. Use knee pads or a kneeling pad to protect the knees while gardening.
Posture and Body Mechanics
Whenever possible, do your best to do as much work as you can standing up straight with your core engaged. This can work for mowing, raking, and trimming.
When working on the ground you want to get as close to the ground as you can and keep your back flat to avoid rounding your back or slouching.
You can try working on your knees and using a little bench to support your chest so your low back does not have to do all the work holding you up. You can also alternate the right and left lunge position with one leg forward and one leg back with your knee on the ground. In this position your work area can be right below your hips and you can even rest your upper body on your front leg.
Find as many safe positions as you can to alternate and distribute the yard work throughout the different muscles of your body while maintaining good posture, form, and core engagement.
Taking Breaks and Pacing
When you analyze your yard work or gardening project, be realistic about the time required to accomplish the task. Break it up into multiple days. Distribute and spread out the more vigorous activities. Make sure you are drinking water and taking multiple breaks to stretch and unwind your muscles.
Be honest about your ability to safely perform physical activity. Especially if it has been weeks or months since you were active doing yard work. Always start by doing less, no matter how good you are feeling because sometimes you don’t know how you feel until the next morning or days later. You can always add a little more work as you move into yard work and gardening season, but you can’t undo an injury once you over do it.
Incorporating Core-Strengthening
It would be best if you have already started to move, stretch, and strengthen the muscles you will need for yard work weeks before. This will prepare your muscles for working in the yard and protect you from injury. Many injuries occur because people go from very little activity to hours of yard work in one day.
Also, ideally it would really benefit you to have a warm up routine to get your body ready for yard work and a post yard work routine to eliminate as much tension on the muscles as possible to reduce the negative impact of yard work on your body and maximize the health benefits.
A great yard work routine would include first warming up the spine. Second, warm up the body by taking a little walk. Third, start slowly, by dynamically stretching the muscles you will be using during yard work. Fourth, warm up and start engaging your core muscle, hips, legs, and shoulders by using body weight exercises.
Full body exercises that are good for strengthening the core muscles are planks and bird-dogs. These are two great exercises to provide better support for the lower back.
These exercises can be performed anytime or any place, so you don’t have to worry about equipment. As with any exercise program, start slow in a modified version if necessary. As you spend more time doing these exercises and get stronger you can progress into more advanced versions and longer periods of time. Consistency is the key to receiving the best health benefits from any exercise routine.
Seeking Professional Help
It would be wise to consult with a qualified chiropractor in Linwood or Northfield, NJ, if you experience persistent or severe low back pain. However there are other reasons why a chiropractor could help, including how you can strengthen your back.
We can help design proper stretching and strengthening routines to protect your low back while doing yard work and gardening. We can even help you determine the best positions for your low back while gardening.
Chiropractic care is great for improving the health of your spine which benefits people with arthritis, disc injuries, and muscle problems. Having a healthy spine will improve your ability to perform any and every activity.
Conclusion
The goal of this information is to help you enjoy and receive the health benefits of yard work and gardening. By learning the importance of having a healthy spine, preparing your body through stretching and strengthening your muscles weeks before you are ready to perform yard work, by having a good warm-up routine, and a good post workout routine you will be greatly reducing your risk of injury. You will also be increasing your time enjoying the yard or garden. In addition, you will be decreasing your recovery time and soreness, so you will be better ready to garden the next day.
Implementing these tips will provide you the best chance for a pain-free yard work and gardening experience.
If you have any questions you can call Fresh Start Chiropractic at 609.926.8900.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
When you’re searching for the best way to be healthy, especially if you’re dealing with headaches, neck pain, low back pain, sciatica, hip, knee, or hand and feet numbness and tingling, you’re probably wondering: What’s the fastest, most effective way to feel better? The answer might surprise you — two healthy habits practiced together can…
When you’re in pain or suffering from an injury, it’s common to feel unsure about where to turn. Should you go to the emergency room, see a chiropractor, visit a physical therapist, or consult with an orthopedic specialist? At Fresh Start Chiropractic in Linwood and Northfield, NJ, Drs. Jennifer and John Fresh help patients understand…
Chiropractic care is for everyone—from infants to seniors and elite athletes—because spinal health is the foundation for total body wellness. At Fresh Start Chiropractic in Linwood, Drs. Jennifer and John Fresh believe that every spine deserves personalized attention. Whether you’re learning to walk, training for a marathon, or hoping to stay mobile in your golden…
Are you tired of grappling with lower back pain, unsure whether it stems from muscle strain or nerve irritation? As a seasoned chiropractor serving Linwood and Northfield, NJ, I’ve encountered countless patients facing this dilemma.
Understanding the root cause of your discomfort is key to effective treatment and long-term relief. Let’s delve into how to distinguish between muscle and nerve-related lower back pain.
Muscle Strain: The Culprit Behind Your Pain
Muscle strain often results from overexertion, sudden movements, activities you have not performed in a while or improper lifting techniques. Muscle stains can occur from not warming up or training your body in the activities you like to do. These activities can stress the muscles beyond the ability of the fibers to respond properly to what you are asking them to do.
If you experience sharp, localized pain that worsens with movement, chances are it’s a muscle-related issue. Sometimes you won’t feel the muscle strain until a couple days after an activity when the muscle begins to heal and shorten.
Other telltale signs include swelling, tenderness, stiffness, and limited range of motion in the affected area.
Even though this problem can originate from the muscles it can negatively impact the spine and nerves. That is why it is always important to address the muscles, spine, and nerves simultaneously.
Treatment strategies for muscle-related pain may include rest, application of ice packs, gentle stretching and therapeutic exercises when appropriate can provide initial relief from muscle strain. As your trusted Linwood chiropractor, I often recommend incorporating chiropractic adjustments to realign the spine and alleviate pressure on strained muscles.
Nerve Irritation: Unraveling the Mystery of Nerve Pain
Nerve-related lower back pain can feel like muscle spasm and muscle strains because the nerves control the muscles. However nerve-related pain can also tend to manifest as a deep, burning sensation, pain, numbness, tingling or pins and needles that radiates down the legs, which is known as sciatica. This discomfort may be accompanied by weakness in the affected leg. If you lose bladder control go to your medical provider right away.
Nerve irritation can stem from various sources, including poor posture, subluxation, stuck spinal joints, arthritis, inflamed, injured or herniated discs, spinal stenosis, or pinched nerves. As a dedicated chiropractor in Linwood and Northfield, NJ, I emphasize the importance of thorough diagnostic evaluations to pinpoint the underlying cause of your symptoms accurately. Including if these problems are spine, nerve, or muscle related or even if they are a combination of the three.
Even though this problem can originate from nerve irritation it can negatively impact the muscles. That is why it is always important to address the spine, nerves, and muscles simultaneously.
Treatment strategies for nerve-related pain may include rest, application of ice, spinal adjustments, therapeutic exercises, and light targeted stretches to alleviate pressure on the affected spine and nerves.
Distinguishing Between Muscle and Nerve Pain: A Comprehensive Approach
While certain symptoms may suggest either muscle strain or nerve irritation, it’s essential to consider the broader context of your condition. As your Northfield and Linwood chiropractor, I employ a comprehensive approach that takes into account your medical history, lifestyle factors, X-ray and MRI diagnostic findings.
By conducting a thorough examination and possibly utilizing advanced imaging techniques if necessary, we can accurately diagnose the source of your lower back pain and tailor a personalized treatment plan to address your unique needs.
Seeking Professional Guidance: Your Path to Lasting Relief
If you’re unsure whether your lower back pain is muscle or nerve-related, don’t hesitate to reach out to a qualified chiropractor in Northfield and Linwood, NJ, for expert guidance.
Ignoring persistent pain or attempting to self-diagnose can exacerbate your condition and prolong your suffering. With timely intervention and personalized care, you can regain mobility, alleviate discomfort, and improve your overall quality of life.
In conclusion, deciphering whether your lower back pain stems from muscle strain or nerve irritation requires careful assessment by a skilled chiropractor. By recognizing the distinct symptoms and seeking professional guidance, you can embark on the journey to lasting relief and restored function.
As your trusted chiropractor in Northfield, NJ, Linwood, NJ I’m committed to empowering you with the knowledge and tools needed to overcome lower back pain and embrace a healthier, pain-free lifestyle.
There are many ways to stretch! However this one “YIN YOGA” style of stretching goes deeper than any of the other stretches, all the way down to the joints. This does not make them better than all the other stretches, just important in their own unique way.
These stretches require light tension over time, at least 2 minutes and up to 8 or more minutes, to get down to the tendon, ligament, disc, and joint level. The reward and benefits are well worth your time considering not many other stretches can reach these areas.
Joint health is the foundation of movement, so it is important that we have stretches to keep our joints healthy. Joint health requires alignment, freely moving “unstuck” joints, that have a full range of motion. The less range of motion or the more stuck a joint gets, the faster it ages.
The better your joints move, the longer the joints last. Joints also provide a lot of stimulation to the brain, resulting in positive emotions and hormones. Just think about how you feel after taking a walk.
Equally if not more important is their roll in protecting the nerves, the “LIFE LINES” that run through the joints of the spine which carry life, health, and healing throughout our body.
Spending time on muscle and joint health has a tremendous return and impact on you ability to be more active throughout all the years of your life.
Start slow, it is a life time process. If you have never done these type of stretches before start with 20-30 seconds, work your way up to 1-2 minutes, and over time you will be getting deeper into the stretches for longer periods of time. Relax your mind, relax your body, and let gravity do the work.
Wait until you see the difference this style of stretching will have on your favorite activities and in your daily living habits.
Remember to teach this type of stretching to your children, family, and friends.
Try a number of “Yin Yoga” videos to find how all the different stretches feel. Stretches the muscles and joints that are a problem more often, at least 3 days a week. When you have time, take the time to stretch all your muscles and joints while learning some new stretches. The needs of your body may change and you need to be a master mechanic of your body to have it last as long as possible and run as good as possible. Your body will give you amazing feed back concerning what it needs or “what is tight” by exposing it to new stretches. Keep a list of the stretches you need most and update the list if your needs change.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Are you tired of constantly battling neck pain? As a seasoned chiropractor serving Linwood, NJ, I understand how debilitating neck discomfort can be. Fortunately, there are effective strategies to alleviate and prevent this common issue. Let’s delve into seven expert tips that can help you bid farewell to neck pain.
1. Find What is Causing Neck Pain:
The first thing you want to do is mentally go through your day and try to find things that could be the cause of your neck pain. It could be the position you hold your neck when you talk on the phone, look at the phone, work on the computer, mop the floor, paint the ceiling, sleep on your pillow, and the list could go on.
The things that cause neck pain do not need to be a sudden or severe trauma. They can be little things that you do over and over again each and every day. It is likely that these seemingly little things wouldn’t bother you at first, but weeks, months, and years later, those same activities can begin to cause neck pain.
If you are having trouble determining the cause of your neck pain a Linwood chiropractor can help you find the cause and how to make any modifications necessary to help you find relief.
2. Eliminate or Correct the Cause of the Neck Pain:
If you can find the cause of your neck pain, you can fix the cause of your neck pain. When it is not possible to eliminate an activity that causes your neck pain, there are always ways to modify that activity which will reduce the amount of stress you are putting on your neck. These modifications can reduce muscle spasm, nerve pain, and improve posture.
3. Maintain Proper Posture:
One of the leading causes of neck pain is poor posture. When you slouch or crane your neck forward for extended periods, it places undue strain on the muscles and ligaments supporting your neck. As a Linwood chiropractor, I recommend maintaining proper posture by sitting up straight, keeping your shoulders relaxed, and aligning your ears with your shoulders.
4. Stay Flexible and Active:
Regular stretching and exercise not only strengthens your muscles but also promotes flexibility and circulation, which are crucial for a healthy neck. Incorporate activities like walking, swimming, or yoga into your routine to keep your neck muscles supple and resilient. Remember to start slowly and gradually increase intensity to avoid overexertion.
5. Practice Ergonomic Habits:
Whether you’re at work or at home, ergonomic adjustments can make a significant difference in preventing neck pain. Ensure that your workspace is set up to support good posture, with your computer screen at eye level and your chair providing adequate lumbar support. Avoid cradling your phone between your ear and shoulder, as this can strain the muscles of your neck and shoulders.
6. Invest in Supportive Pillows:
Your choice of pillows can profoundly impact the health of your neck. Opt for pillows that provide proper support and alignment for your head and neck while sleeping. A Linwood chiropractor can recommend pillows designed to maintain the natural curvature of your spine, helping you wake up feeling refreshed and pain-free.
Here are some pillow suggestions for the different sleeping positions:
These pillows are from Amazon, so they are easy to return. Selecting the right pillow can involve some trial and error, so having a flexible return policy is important when trying new pillows.
7. Seek Chiropractic Care:
When neck pain persists despite your best efforts, it may be time to consult with a chiropractor. Chiropractic adjustments can address misalignments in the spine, relieving pressure on nerves and restoring optimal function. As a trusted chiropractor in Linwood, New Jersey, I specialize in gentle yet effective techniques to alleviate neck pain and improve overall spinal health.
By implementing these expert tips into your daily routine, you can take proactive steps towards preventing and alleviating neck pain. Remember, consistency is key, so make these strategies a priority in your quest for a pain-free neck. If you’re in the Linwood area and seeking personalized chiropractic care, don’t hesitate to reach out to a Linwood, NJ chiropractor for guidance and support. Say goodbye to neck pain and hello to a healthier, happier you!
In conclusion, as a Linwood chiropractor, my goal is to empower individuals to take control of their spinal health and live pain-free lives. By incorporating these seven expert tips into your lifestyle, you can bid farewell to neck pain and embrace a newfound sense of vitality. Take the first step towards a healthier neck today!
If you are having trouble finding the cause of your neck pain, what to do to get relief, or your neck pain is getting worse you can call us at Fresh Start Chiropractic 609-926-8900.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
When you’re searching for the best way to be healthy, especially if you’re dealing with headaches, neck pain, low back pain, sciatica, hip, knee, or hand and feet numbness and tingling, you’re probably wondering: What’s the fastest, most effective way to feel better? The answer might surprise you — two healthy habits practiced together can…
When you’re in pain or suffering from an injury, it’s common to feel unsure about where to turn. Should you go to the emergency room, see a chiropractor, visit a physical therapist, or consult with an orthopedic specialist? At Fresh Start Chiropractic in Linwood and Northfield, NJ, Drs. Jennifer and John Fresh help patients understand…
Chiropractic care is for everyone—from infants to seniors and elite athletes—because spinal health is the foundation for total body wellness. At Fresh Start Chiropractic in Linwood, Drs. Jennifer and John Fresh believe that every spine deserves personalized attention. Whether you’re learning to walk, training for a marathon, or hoping to stay mobile in your golden…
There is an informational video and additional tips for a better nights sleep at the bottom of this page…
Do you notice your hands falling asleep while you are asleep. Does neck pain wake you up or do you notice your neck is stiff in the morning. Well, in the pursuit of relief, better sleep and improved spinal health, selecting the right pillow tailored to your sleep position and specific needs is paramount.
As a trusted chiropractor serving Linwood, NJ, for over two decades, I’ve witnessed firsthand the transformative power of proper pillow selection in alleviating discomfort and enhancing posture. In this comprehensive guide, I’ll delve into tailored recommendations for back sleepers, side sleepers, and belly sleepers, as well as highlight the best pillows for posture optimization.
For those who favor resting on their backs, it’s crucial to maintain proper alignment of the head, neck, and spine. Opt for pillows with medium support to prevent the head from sinking too deeply into the pillow, which can strain the neck into extension. Extension can be painful for certain neck misalignments. Look for pillows with contoured designs that cradle the natural curvature of the neck and provide adequate support. Memory foam pillows are an excellent choice for back sleepers, as they conform to the shape of the head and neck while offering consistent support throughout the night.
Spine Alignment: Ultimately you want to work toward your ear being in line with your shoulder and the pillow supporting a healthy curve in your neck.
ADDITIONAL TIP: If you have low back pain or tightness, when you sleep, try using a pillow underneath your legs.
Side sleepers often require extra support to keep the spine aligned and prevent undue pressure on the shoulders and hips. A firm pillow with a higher loft is ideal for filling the space between the ear and the shoulder, ensuring proper alignment. Consider pillows with adjustable loft options, allowing you to customize the height to suit your individual comfort preferences. Additionally, contour pillows with a supportive indentation for the head can alleviate strain on the neck and promote optimal spinal alignment for side sleepers.
Spine Alignment: Straight on, your nose and chin should be in a straight line with the middle of your chest. From the side you ear should be over your shoulder.
ADDITIONAL TIP: Use a pillow in front of your chest to give your arms better support and allow better alignment for the shoulder, upper back, neck, and head.
While sleeping on the stomach is generally not recommended due to the strain it places on the neck and lower back, some individuals find it difficult to adjust their sleeping position. For belly sleepers, opt for softer pillows with a lower loft to minimize strain on the neck and maintain a more neutral spinal alignment. Look for thin pillows or even consider using a flat pillow under the stomach to reduce pressure on the lower back. However, I encourage belly sleepers to gradually transition to side or back sleeping positions for long-term spinal health benefits.
Spine Alignment: Very hard to maintain spine alignment with the turning of your head for all those hours, so do your best to alternate the side of your face your are sleeping on.
ADDITIONAL TIP: Use a pillow in front of your chest and under your belly and hips to reduce the amount of rotation to your neck and extension in your low back..
Regardless of sleep position, prioritizing proper posture during sleep is essential for spinal health and overall well-being. Pillows specifically designed to promote proper posture can be invaluable in achieving this goal. Look for pillows with orthopedic features, such as cervical rolls or bolstered edges, to support the natural curvature of the spine and alleviate pressure points. Additionally, pillows made from supportive materials like latex or memory foam provide consistent support and help maintain alignment throughout the night.
Spine Alignment: Straight on, your nose, chin, chest, center of your pelvis should be in a straight line, just like when you are standing. From the side you ear, shoulder, hip, and outside ankle bone should be in line, like when you are standing.
ADDITIONAL TIP: Use pillows to support alignment or relieve tension. You can work on your posture before or after sleep. You can to work on posture, especially restoring the cure to your neck, 15 minutes each day. Then you can choose to another sleeping posture if you find it hard to fall asleep in the perfect posture. Hopefully, over time, normal posture will begin to feel normal again.
In conclusion, selecting the right pillow is a crucial component of achieving restful sleep and maintaining optimal spinal health. By choosing pillows tailored to your sleep position and posture needs, you can alleviate discomfort, prevent injuries, and wake up feeling refreshed and rejuvenated. As a seasoned chiropractor in Linwood, NJ, I emphasize the importance of investing in high-quality pillows that support your unique sleep habits and contribute to long-term wellness. If you have any further questions or concerns about pillow selection or spinal health, don’t hesitate to reach out for personalized guidance and assistance. Your journey to better sleep and improved posture starts with the right pillow choice.
If you would like and evaluation you can call Fresh Start Chiropractic Linwood NJ 609-926-8900.
MOST IMPORTANT!! THIS IS GREAT INFORMATION TO HELP YOU FIND THE BEST PILLOW. HOWEVER LITTLE CHANGES THAT HAPPEN TO OUR NECK AND BACK THROUGH THE YEARS MAY REQUIRE US TO GO THROUGH SOME TRIAL AND ERROR.
ONCE WE HAVE A GOOD STARTING POINT, HOW WE FEEL WHEN WE SLEEP AND HOW WE WAKE UP WILL GUIDE US TO THE PERFECT PILLOW TO MEET OUR NEEDS. THESE NEEDS CAN CHANGE ONCE WE GO FROM PAIN, TO RELIEF, TO IMPROVING POSTURE.
SO YOU CAN REFER BACK TO THIS ARTICLE. ALSO, MAKE SURE YOU FIND A PILLOW THAT HAS A GOOD RETURN POLICY IN CASE IT TAKES A COUPLE TRIES TO FIND THE BEST FIT
Here is a video overview:
Excerpt from Dr. Fresh’s Book: WINNING MOMENTS: The Health Equation:
Chapter 1
HOURS 0-10
BEFORE BED/SLEEPING/GETTING UP/GETTING READY FOR THE DAY
BEFORE BED
Great news!!! Before the alarm rings in the morning we are already 9-10 hours into our workout, depending on how well and long we slept. So let’s make sure we’re making the most of our time asleep. The first thing is, before we even go to bed, begin to slow down the rush of thoughts from our day. Some people use a song or a landmark on the drive home as a cue to remind themselves to at least attempt to decompress and get ready to be present at home. Before we get home, once we get home, or before we go to bed we should relax and refocus with deep breathing, meditation, and my favorite, prayer. This also works great in the morning or anytime throughout the day.
Deep breathing, meditation, and prayer are like a superpower that can penetrate the greatest amount of stress and provide us with the strength we need to get through anything, even when we don’t know how we are going to get through it.
We should also do light stretching to unwind areas of stress that have snuck their way into our body throughout the day before they negatively affect our health while we’re sleeping. This is a pivotal winning moment because of the impact it has on how we will sleep that night!
The sooner we remove stress from our body the better the body can perform what it’s naturally designed to do which is heal, repair, and provide us with what we need to have the best life possible….Health!
It is important right before you go to bed, or anytime, that you are being careful about what images, shows, sounds, or information you are allowing into your brain before you go to bed. That can be the information your brain focuses on and influence how well you sleep. There are many articles that talk about the negative effects of cellphone and other devices. The light and the EMF’s (electromagnetic fields) emitted by electronic devices have a negative effect on rest and health. These devices include cell phones, routers, cordless phones, smart meters, baby monitors, and other wireless devices. If you would like more information about EMF’s or other great information, Mercola.com is a great resource. If you can, meaning there are no emergencies or people that need to reach you, put your phone on airplane mode and keep it away from the bed. Keep a notepad and pen or pencil by the bed to jot down any thoughts, so your mind can rest easier.
SLEEPING
A.
When we lay down to sleep we want to lay in the same posture we would be in while standing in a power posture. A Power Posture is when looking at ourselves in a mirror(Image A), from the front view of ourselves, the middle of our forehead, nose, and chin should line up straight down the middle of our chest, and straight down between the middle of our legs.
When visualizing a power poster from the side(Image B), our ear should be over the middle of our shoulder, and our shoulder over the middle of our hips. Since our knees may be bent when we sleep they may not line up, but our hips should still line up with our ankles.
B.
We can use whatever pillows and positions necessary to achieve our power posture, use pillows to support our head and neck(Image C…This picture shows good alignment, but does not show the pillow supporting the neck, which I recommend), pillows to keep our arms supported(Image D), or pillows between our legs(Image E) to keep good hip alignment for side sleepers.
C.D.E.
Using pillows as supports for many people has reduced or eliminated headaches, neck, back, sciatica, and hip pain, it has even helped people who experience arm and hand pain, numbness, or tingling while they sleep. Back sleepers may want a pillow under their knees(Image F) to keep them slightly bent. All back sleepers should have a pillow(Image G) that keeps their neck in a good posture.
F. G.
Every part of your body should be supported in a power posture by your pillow and mattress, with no spaces in between. If there are spaces that means your muscles will have to work harder and overtime a poor posture will develop from your body sagging to conform to the bed. If we have poor posture when we sleep, think of how it would feel, night after night, to have your head, neck, back or hips turned, tilted, or twisted for eight hours. This can help us realize how powerful sleep can be beyond just the rest we’re getting and the repair that our body is doing. This is also a great time for us to do our cervical curve work(Image H). Either early in the morning or before we go to sleep while lying on our back on the bed or floor. Place a small foam roll, rolled up towel, or a small rounded pillow in the middle of the neck. Our head and shoulders will rest on the bed or floor, while the middle of our neck will be lifted up in an arc shape (think of what the curve of a bridge looks like) over the roll, towel, or pillow. Start out for a couple minutes at a time, working up each day to 15 minutes.
H.
It is vital that we reverse the damaging effects and loss of curve in our neck that occurs with computer work, reading, looking at our phone or other devices. This ultimately is one of the major causes of tech neck or poor posture. It happens from any neck and shoulder postures that cause us to look down, bringing our chin closer to our neck, or our head to move forward in front of our body, while our shoulders are rounded and slumped forward, for long periods of time. This poor posture will multiply the amount of stress on our entire spine(Image I).
I.
Poor postures over time cause a straightening or even reversing of the curve in our neck. Losing our neck curve alone has been linked to many health issues that lead to a decreased quality of life. When our time is up from doing our neck curve work we need to use our hands to lift our head up off the roll, towel, or pillow. The neck muscles are very relaxed and stretched when we are doing our curve work, we want to give them an opportunity to reset before we ask our neck muscles to start working again.
We shouldn’t be too hard on ourselves when considering sleeping. All we can do is start in the right posture and hope we sleep in that position longer and longer each night. The less stress we are under while sleeping, hopefully, the less we will move from our power posture. We also need to do our best to not use our head and neck to turn when we sleep, it can injure our neck trying to lift our body. It is better to use the hand of our top arm to push off the bed to help us turn or move.
A very common question I get is the type of pillow or mattress someone should be using. Everyone needs to be on the best possible pillow and mattress for them because of how important sleep is and how much time we spend sleeping. Here are some obvious signs that you are on the wrong pillow or mattress for you. You went to sleep feeling fine, but you wake up with headaches, neck, back, arm, or leg stiffness or pain. You wake up tired or feeling worse than when you went to bed. When people tell me they wake up with problems or wake up feeling worse, I know we need to address their pillow and mattress. My opinion is that it is very difficult to recommend one pillow or mattress that will be perfect for everyone. My first suggestion before you go out and buy anything is to talk to a chiropractor about the proper posture and support, for you, as you sleep. Earlier we had talked about the best postures to sleep in(Image J), however, some people have unique factors, like neck, shoulder, back, or hip problems that need to be taken into consideration when determining the best sleeping posture for them. It is important for you to know what position you should be in when sleeping. Next, experiment with what you have access to right at home. You can start with the proper sleeping posture while making sure you are supporting every part of your body as mentioned in the sleeping section above(Please review the power posture for sleeping and how to support your entire body).
J.
When you get into your best posture take a 5-10 minute deep breath relaxation body scan test. Scan your body as you are taking deep relaxing breaths. Make sure that each and every muscle is releasing and relaxing. Every part of your body should be supported by the pillow or mattress, your head, neck, the side of your body, your hips, everything. There should be no space between you and the pillow or mattress. This is a great test for pillows, mattresses, recliners, couches, anything you spend a good amount of time on each day. If your body is not passing the relaxation test than chances are that through the night those parts of your body are not getting the alignment, relaxation, and rest they need. This can be the reason you are waking up in the middle of the night in pain and the reason you are waking up in the morning tired, tight, or in pain.
Here are some more things you can do to find the right pillow and mattress for you. After you have tried all the pillows and mattresses in your house remember if there has been any pillow or mattress that you had gotten a good night’s sleep on, like at a hotel, friend, or family members house. Find the name and characteristics of that pillow or mattress to get you started. If you feel your mattress is too soft, take off the pillow top or put a board in between the mattresses to make them more firm. If your mattress feels too firm, get a pillow or foam mattress topper to try something softer. When you go to a mattress store test each mattress in the position you sleep in and take the 5-10 minute deep breath relaxation body scan test. This will give you some of the best information you will need to pick the best pillow and mattress. I have a great story that illustrated how well this works. I had a patient come in while I was writing this book. They told me they got a mattress they love. I said, what did you do to find the perfect mattress, hoping to glean some additional insight. They said I did what you told me, I went into the mattress store, laid on the mattresses, took a couple of deep breathes and picked the one that felt the best, that supported me the most, and I felt the most relaxed. When I saw them again, I asked, how do you like the mattress, they said, it’s great!
GETTING UP
Alarm clock rings, we jump out of bed! STOP! We hear so many people say their backs are tight and sore when they first get up in the morning and as the day goes on it loosens up. So before we jump out of bed, let’s not miss an opportunity to improve our health. When we wake up it’s a good idea to do a nice slow stretch, by reaching our hands over our head, stretching our feet and toes down, while giving our body an internal squeeze(Image K).
K.
It can also feel good while lying flat on our back with our feet together to let our knees fall away from each other, opening our hips, like a butterfly stretch(Image L). While in the butterfly stretch you can do gentle side stretches.
L.
Then we can pull one leg at a time into our chest, then both legs(Image M). While doing your first-morning stretch or stretching with your knees into your chest you can alternate flexing one foot at a time by pointing your toes. You can add flexing your feet to many leg, hip, or low back stretches. It is equally beneficial to add stretching your hands to many arm, shoulder, neck, or upper back stretches. While both knees are into our chest we can do small circles with our
knees.
M.
Next, we can do gentle windshield wiper movements with our feet on the bed, with our arms straight out our sides for support, allowing our knees to slowly fall from one side to the other while keeping our back flat on the mattress(Image N). Our tailbone should be tucked under in a neutral position, with our core engaged.
N.
Remember to use smaller movements when we are first waking or getting up. If there is soreness or pain only bring the knees into the chest, and if you feel okay, do small circles with your knees. Do this for a couple of days before attempting to add any twisting motions. We should not do twisting movements when we are in pain. Our intelligent body is the ultimate doctor and will use discomfort and even pain to tell us exactly what it does and does not want us to do. This communication, discomfort and pain, aka symptoms, guides us to better meet the needs of our body. This information in this book is a good starting point, but your body may require slight variations and special requirements to meet its’ specific needs. Consult with us or your chosen health professional to help you determine your body’s’ specific needs.
It is important, with any stretch or activity we perform that we warm up and start with smaller movements first because we always want to be warmed up before we go into deeper movements and stretches. If we have different activities we enjoy doing, like fishing, bowling…, don’t wait for the season, train your body to perform those activities throughout the year.
As we turn to our side to get out of bed we can do a little side stretch by using the back of our elbow or forearm(for more of a stretch) to hold the side of our upper body away from the bed, as the side of our hip and leg rest on the bed. Then move to the foot of the bed to stretch the other side(Image O).
O.
When you are ready to get out of bed do not kick yourself up if you are lying on your back. You should get out of bed by lying on your side first. It is also important when we are lying on our side before we get out of bed to not push with the elbow we are lying on and use our shoulder muscles. The body is too heavy to be lifted by our shoulder alone and this could cause a shoulder injury. Either side we sleep on is fine, but some people may have an injury that needs to be taken into account. The best way to get out of bed is by lying on our side and allowing our feet to come off the bed while the hand from the top arm pushes off the bed. This will cause our body to teeter on our bottom to a sitting position without having to use our shoulder, stomach, or back(Image P).
P.
Once sitting we should take a couple of seconds to sit up tall, engage the core and go through mild gentle range of motion exercises with our neck and back to pump the discs and get them ready for gravity(Image Q).
Q.
Now it’s time to get up, with our head and shoulders over our hips and our hips over our feet we can stand using our legs. We can also use our hands to push off the top of our legs to keep weight off our back. We want to use our legs as much as possible and our back as little as possible. Getting up from bed can be another winning moment in the quest for the 24-hour workout.
There are 3 ranges of motion our neck (cervical and upper thoracic spine) and back (mid-lower thoracic and lumbar spine) need to be stretched in each and every day. They are flexion(neck:head down/back:bend forward at the waist) and extension(neck:head back/back:body reaching tall), right(neck:tilt right ear towards right shoulder/back:tilt upper body towards right hip) and left(neck:tilt left ear towards left shoulder/back:tilt upper body towards left hip) lateral flexion, and right(neck:turn face towards the right/back:turn chest towards the right) and left(neck:turn face towards the left/back:turn chest towards the left) rotation.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
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