If you are like me, getting through the day can be difficult. If it’s not my neck, then it’s my lower back or arms or legs. It never stops. Sitting, standing, walking, driving, cooking, or cleaning can all hurt. Here are ways to help ease the pain before it gets too much to bear.
Find the right chair
As discussed in earlier posts, more and more are stuck in front of a computer for hours at a time. This leads to all sorts of issues. Whether it’s a recliner, high back chair, stool, or ball, or a combination- finding the correct chair for your specific needs can make all the difference. And make sure it’s easy to get into and out of without having to contort in ways that can exacerbate pain. Change positions frequently.
Sit properly
Don’t forget how to sit properly. Remember, even a slight flex in the neck can make the head feel quadruple its weight. And slouching increases spinal pressure 190% over standing. Add a lumbar support, even if it’s just a rolled up towel. Couches are great for lying down but too often lack any real support when sitting. And don’t pivot when going for that important file. Move the entire chair so your body stays stable the entire time. Add a step stool to relieve pressure when needed on the hips and knees and change positions frequently.
Driving
When I bought my Lexus years ago, they agreed to alter the headrest because of my specific needs. After 5 levels were fused in my neck being forced into a slightly flexed position (as the newer car models require after multiple studies proved its safer) was not going to work with my underlying anatomy. Under these conditions I was allowed to have it altered. In another case I had a railing added to an SUV so I could use it as a step up to any door. If you have special concerns look into how your vehicle can be changed to make driving easier. Make sure your knees are at or above the hips and the seat is close enough to support the spinal curve without compromising space for your knees and feet. Some may benefit from a lumbar roll. On long trips take frequent breaks and get out by swinging both legs out at once. Don’t twist.
Standing
Make sure your head and neck are neutral, shoulders straight, chest slightly forward, hips slightly back with feet flat on the floor, shoulder wide. Use a step stool to alleviate pressure on one leg at a time, alternating every few minutes. No step stool? Open a cabinet close by and rest your foot inside. Put a padded carpet in the areas where you do the most work e.g. at the kitchen counter or at bathroom sinks. If the counter height is off, add a box to gain just the right elevation. Mine is a wood box a patient made me years ago. It adds the few inches required to keep my arms from aching when inputting on the computer, cutting vegetables, or cleaning dishes and it always makes me smile when I remember that dear gentleman and his generosity.
Bending and squatting
These positions are enough to make a grown woman cry! Often, I can circumvent this concern by enlisting a kind soul or using a grabber tool. In other cases, such as checking patient’s lower extremities, using my rolling chair works great. But when none of these are an option, use these techniques:
Face the object, keep your feet shoulder width apart, suck in your gut and use only your legs to move up and down. If possible, make sure there’s something close by to grab onto if a little assistance is needed. Even if it’s just positioning yourself between the item on the floor and a wall.
Moving any amount of weight
Try to limit any lifting, pulling or pushing. Find out from your provider what limits are best for you. But when you must follow these guidelines:
Make sure you’re facing the item with legs planted shoulder width apart. If the item is on a table, move it to the edge before lifting. If it’s lower than your waist, keep your head and back straight and bend with your knees and hips. Never lean forward or twist! Just like slouching this adds significant stress to the spine. Then stand straight up and move your feet forward in small steps. Keep the object close to your body to distribute the weight off your arms. I often cradle the box. Then reverse the process to put it down. Bending while twisting is the best way to hurt your back. Even in young people. Too many new parents think nothing of lifting their crying, squiggling little sweetheart off the ground and moving them to another room just to know the pain a ruptured disc can cause.
Reaching overhead
I keep a small ladder or step stool everywhere. That way one is always close by when needed and I don’t have to reach. For those of us with neck pain this is to be avoided at all costs because reaching above shoulder level puts tremendous pressure on the cervical spine. Add any weight to this scenario and the potential for harm increase even more. But when you must, use both hands to move it to the edge, then cradle the object and bring in down slowly. If it’s small or light weight use a grabber instead. One year I ruptured a disc just by putting up decorations on my daughter’s ceiling. Standing on the ladder, stretching up to reach the perfect spot to attach them for over an hour was more than my neck could tolerate.
Laying down
You’d think this would be the easiest and most tolerated position. But as we’ve discussed, the pillows, mattress, sheets, pajamas, and body position all impact our comfort level. Whatever you choose makes sure your spine stays in its natural curve. Sleep in a position that maintains this curve such as on your back with a lumbar roll or legs up and over a few pillows, or on your side with knees slightly bent and a pillow between the legs.
When getting out of bed use the log roll technique. Roll onto your side, draw up both knees, push up with your arm into a sitting position while swinging your legs off the bed. Don’t twist or bend the back, keep it straight and supported the entire time. The worst thing you can do is lie directly back and then come straight up. This puts all the pressure on the back.
About to sneeze or cough?
The sudden awkward movement and incredible forces generated with both can exacerbate pain. Standing decreases the force exerted in the spinal discs and according to one study, standing and leaning onto a table or even against a wall can cushion the blow. But don’t forget, always cough or sneeze into your elbow to prevent the droplets from getting into the air.
Try relaxation techniques.
Progressive muscle relaxation.
Stay in the moment.
Mobilize.
They can all help to reduce pain and relieve the tensions a stressful day creates.
When all else fails, just breathe
Don’t stop breathing. When we hurt, we tense up and start taking shirt rapid breaths. This causes us to hyperventilate which just exacerbates the muscle tension and pain. Use the techniques I have previously discussed to relax and breath.
As shared before, breathing is an easy and effective way to decrease pain. It relaxes the muscles, sends nutrients and oxygen to tense, inflamed areas and has a wonderfully calming effect. Plus it acts as a distraction. And it can be done anytime, anywhere. For a quick fix, breathe into the count of five, hold to the count of five. Breath out to the count of five. Repeat for several minutes.
Everyday no-no’s
Most of us don’t think about the little things we do all day long that can exacerbate pain. Throwing heavy briefcases or purses onto our shoulders compromises our neck, shoulder, elbow and thumb every time! The weight puts pressure on our cervical spines and the act of rotating the shoulder and elbow under significant weight while grabbing it on the outstretched thumb to direct where it finally rests can cause repeated trauma to any or all these areas. The answer is simple- drop the weight as much as possible and place the bag onto the shoulder with the opposite hand.
Carrying grocery bags at our sides strains the neck and arm but especially the elbow. Cradle them in your arms instead.
Really need that 1-pound albatross of a water bottle everywhere you go? If it’s for just a sip or an occasional pill, try a small cosmetic bottle that holds just a few ounces or pop-up cup.
Grabbing the orange juice out of the fridge? Make sure it’s not by the thumb but by the entire hand. The thumb isn’t meant to lift, only to guide. When we forget this truth, decades of dropping milk cartons, purses, briefcases, and bottles can cause irreparable harm.
Stop the alcohol and cigarettes. Both exacerbate pain.
Consider what you’re wearing. Heavy jewelry, high heeled shoes, flip flops, tight or ill-fitting clothes.
It may not seem like a lot, but when you realize the little things we do all day long and into the night that can impact our pain it adds up. These simple ideas can make a difference.
https://www.onhealth.com/content/1/reduce_chronic_pain_daily
https://my.clevelandclinic.org/health/articles/4290-low-back-pain-coping
https://pubmed.ncbi.nlm.nih.gov/25149901/
https://www.healthline.com/health/back-pain/back-pain-when-sneezing#sneezing-as-a-cause
https://www.nhs.uk/live-well/healthy-body/10-ways-to-ease-pain/