www.Lommell.com

[ Up ] [ Risk Factors & Ergonomics ] [ Cervical Spine Home Instructions ]

Instructions for Patients with Neck Disorders

Reclining

Always lie or sleep on a hard bed. If the mattress is not quite firm, put a bedboard between the mattress and the springs. When lying down, sit on the edge of the bed and lie down sideways. When getting up, turn on your side and put your feet on the floor, then push yourself to a sitting position by using your elbow on the side to which you have turned. This will keep your neck and back straight and will prevent any undue strain on your neck. 

Lie or sleep on your back or on your side. Never sleep on your stomach because this keeps your head turned to one side at the maxi­mum position of rotation and puts a constant strain on the neck for long periods of time, or until you change positions.

Do not sleep with one or both arms above your head. This may cut off the circulation of blood to your arm or arms.

Sleep on a soft round pillow (a contour pillow), which assures proper positioning of the neck if you lie on your back or on your side.

Avoid sleeping on hard or thick pillows or sponge rubber pillows. Such pillows raise your head too high and cause your neck to be bent forward, which puts a strain on the structures at the back of your neck

Writing 

Do not slump over a desk when you are writing. Sit straight and look down at what you are writing and do not keep your head forward or backward. Choose a chair and desk of proper height so that you can see what you are doing without having to hold your head in a forward or backward position. A tilt-top desk is of great advantage

Reading and Computers

Do not slump in your chair when you are reading or using your computer. Try to sit erect and keep your reading material or monitor as near eye level as possible. A reading stand to hold your book or magazine is of real advantage. Do not concentrate on the screen for extended periods of time.  Make sure that the chair you are using has arm rests.  Avoid using a keypad that puts your wrists in significant extension. Use reading glasses rather than bifocal glasses or have the reading portion of the lenses enlarged or placed at a higher level so that you will not have to put your head backward in order to read.

Do not read in bed unless you have the proper backrest. It is difficult to sit erect in bed, and if you try to read, you will soon find yourself slumped over and your head and neck thrust forward 

Driving

Keep your car seat as close to the steering wheel as possible. This helps you to sit straight and keeps you from putting your head backward in order to see over the steering wheel and the hood of the car. Adjustable bucket seats are the most comfortable, and four-way adjustments are desirable.

Armrests at the proper height add to your comfort. Do not lean on the window frame because this makes you sit to the left of the steering wheel. Avoid riding with three people on the seat, especially if this forces or crowds you against the door and away from the steering wheel. Avoid driving for more than an hour at one time. Stop the car, get out, and walk around for a few minutes.

Keep your head as close to the head restraint as possible.  Also, keep the center of your head restraint at a position approximately 1 inch above where your head would touch it if you simply lean back.  This is because if your vehicle would be struck from behind, your body would rise (ramp) upward up to 3 inches.  If your head restraint would be too low, your head would arch upward and backward and literally use the head restraint as a fulcrum, causing significant injury to your neck.

Working

When working, avoid keeping your head held forward, back-ward, or turned to one side. Sit straight, stand straight, and walk straight. Avoid working with your arms above your head. Use a stepstool or a ladder so that whatever work you are doing is near eye level.

Stooping

Learn to squat to pick up things. Do not stoop. When one stoops over, the head and neck go backward automatically 

Shaving

Do not put your head backward when shaving under your chin. Avoid stooping over the lavatory to wash your face after you have shaved. Use a washcloth or try conscientiously to keep your chin tucked in if you do stoop  

Drinking

Avoid drinking from bottles, cans, or narrow-mouthed glasses. Use wide-mouthed glasses or cups so that you will not need to tilt your head backward to drink

Ice vs. Heat

Always use ice in the first 48-72 hours following an injury.  Using heat may feel good at the time, but it actually increases the amount of damage to your body by increasing the inflammation of the injured tissues.  Ice should be applied for 10-15 minutes followed by at least 45 minutes without ice.  See your doctor for further instructions.

Vitamins and Drugs

When the body is injured, it requires a significant amount of energy and nutrients to produce the necessary materials to repair the wounds.  Natural supplements high in Vitamin C, zinc, selenium and others accelerate the healing process and reduce the amount of eventual scar tissue that is produced.  Non-steroidal anti-inflammatory drugs such as aspirin, acetaminophen, and ibuprofen actually decrease the quality and increase the amount of scar tissue formed.  Try to avoid these unless necessary or directed to by your doctor.

Grinding your Teeth

Avoid grinding your teeth (bruxism) as much as possible.  Doing such irritates the muscles of the face and neck which can aggravate your neck pain and headaches.  Consult your dental professional if this is a problem and you can be fitted with an orthotic to reduce the amount of grinding that you do.