Back & Neck Plus: Relieving Neck Pain


We spend one-third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers.The best type of bed is the one thatyou tryoutand feelmostcomfortableusing.Typically,abed that isfirm underneath, with a softer top helps to provide support as well as contour to your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck.Over thehoursofrepetitivesleepingonyourstomach,youcandamage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. Our physical therapists at Back & Neck Plus Physical Therapy Center can show you exercises, stretches and techniques to relieve your pain and prevent it from returning.

If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!

Exercise Essentials Try this movement if you are experiencing neck pain.

Health Recipe: Avocado Greek Yogurt Salad

INGREDIENTS • 1 ripe avocado • ¼ cup plain greek yogurt • ½ teaspoon granulated garlic • ½ teaspoon onion powder • ¼ teaspoon salt • ¼ teaspoon black ground pepper • 1 tablespoon dill relish • 2 (4 ounce) cans high quality tuna

Stretches Neck


Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch.

• 1 celery stalk, chopped • ½ red onion, chopped • Juice from ½ of a lemon

1. In a medium bowl mash together the avocado and greek yogurt until smooth. 2. Stir in granulated garlic, onion powder, salt, pepper, and relish until combined. 3. Stir in tuna fish, red onion, and celery until all ingredients are coated. 4. Squeeze in lemon juice and stir. 5. Serve on sandwich or with crackers and vegetables. This tuna salad taste even better if you can let it sit for a couple hours.

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