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3 Mistakes People with Bad Neck Pain Make

(upbeat digital keyboard music) ♪ Bob and Brad, ♪ ♪ The two most famous physical therapists ♪ ♪ On the internet ♪ – We’re starting I guess. Hi, folks! I’m Bob Schrupp, physical therapist. – Hey, and I’m Brad Heineck, physical therapist. – Get the real famous physical therapists on the internet. – In our humble opinion, Bob. – Today, we’re into the three mistakes people with bad neck– Three! – pain make. This is very typical because they don’t know the right way ’cause they haven’t been watching us. – Well, of course, Bob. – It may just be that. What’s making that noise? Are you squeaking? – It’s my shoe! Yeah, my shoe. Oh, okay! – My shoe’s squeaking. It wasn’t my neck. – By the way, if you’re new to our channel, please take a second to subscribe to us.

We provide videos on stay healthy, pain-free. I’ll upload it every day. Also, join us on our social media channels and our website bobandbrad.com. There goes the foam roller, because we’re always giving something away and right now it happens to be that we’re giving away two foam rollers by OPTP. Very nice! – There you go. Very nice, nicely done. So, go to bobandbrad, go to our giveaway section or go to BobandBrad on Facebook and you’ll find it. By the way, if you don’t wanna watch our long videos, on Instagram we have a shorter version of ’em. – Right. For those of you who are not patient– – Yeah, right! – and they don’t like our talk or some things we babble on they say. – That’s true. – Okay. – All right, number one. What are the three mistakes people with bad neck pain make? Number one, they sleep wrong and these are the typical mistakes they make.

Here! You wanna grab on to that, Brad. – Yes, I do. – So, if they sleep on their back, you’re trying to keep your neck in what we call a neutral posture. That means the ears are kinda lined up with the shoulders, you’re not forward like this, you’re not bent to the one side or the other side. So, if you sleep on your back, you normally should have a thin build because if you don’t, look what happens. My neck’s gonna be bent like this all night long and you’re setting yourself up for a bad day the next day. So, you wanna get rid of one of ’em and now look. I’m starting to line up the spine, everything’s a lot more comfortable. Conversely though, if you sleep on your side, and we go this side Brad– – Yeah.

That’s my own fault here. – That’s a great idea. – If you have only one pillow and you sleep on your side, you got a big gap here between the shoulder and the neck here. – Well, your shoulder gets in the way. Yeah! – Yeah! So, you’re like this and now look, I’m bent like this. I’m not up in the middle, my spine is not aligned again. It’s actually bent this way. So, you wanna actually use two pillows or a thicker pillow when– Sure. – you’re on your side. This is probably a thick enough pillow in itself, I think.

– Sure. – This one is fairly thick. So, you know how it fills in the gap. – Right! – I’m not putting stress on my neck one way or the other. Generally, as a rule of thumb Brad, now we’re gonna recommend that you don’t even sleep on your stomach at all either because when you do, what you’re doing is your head is gonna be turned all the way one way– Right! – or all the way the other way and that’s putting your neck at end of range, which is not comfortable and it’s usually not good for the joints. So! – Yeah, and we know there’s people who are gonna say, “I’ve been sleeping on my stomach for years” and there’s some people who can and they’re just comfortable but you know probably eventually it’s gonna– – A large amount of people get headaches in their life when they sleep on their stomach for a long period of time. I sleep on my stomach for brief times. – Yeah. – I mean, I’ll jump on, you know, to the stomach for maybe 20 minutes– – Right! – or a half hour at a time and I wake up and get into a better position.

So! – Because your neck is sore (laughs). – Because my neck is sore. I got a headache! – The other option is instead of two pillows when you’re on your side is fold it in half, so you don’t have to have two pillows and then that helps fill in the gap. – Sure! Yeah. – All right. – Our next one, number two. The mistake people make, you know, we’re a computer society now and especially with laptops or even iPads, they tend to – Brad’s gonna demonstrate here! So, if you have a laptop and if it’s at the level, yeah! Look what your neck is doing all day long when you’re working on it.

So, hey! It popped on. – Hey! (laughs) All right. I get some work done (laughs). – So, you know, the alternative is to actually raise it up. – So, even like this is. I’m still– – You’re still too– Yeah! – No good. Right! So, we’re gonna raise up. Now you’re probably don’t have a self-adjusting table. Although you might, but we want to get– Now the screen should be about this level or even possibly a little higher. Right from your eyes, it should be middle or at the top of the screen, a level line from your eyes. – Yeah! So, obviously– – I have good posture, of course.

– Obviously that would be hard to use the keyboard like this. – Yeah! – So, you need to, you know, obtain a separate keyboard, which they aren’t that expensive. – Right. – If there’s anything I could tell students right now, this is probably the number one thing. – Right. – If I could put this on a billboard, I would, you know. – Maybe we can do that some day. – All right. Maybe we will. – Bob and Brad computer posture billboard. – So, the same holds for if you have a really desktop, Brad. – Sure! – The same thing. You’re gonna want to raise this up. If you don’t have the money, just use some books or boxes and raise up the screen and then go ahead and again have a separate keyboard. – Yeah. – The keyboard could actually even be on your lap if need be or there’s even those lapboards that you can use. – Right. It can even be preferred. You know, this is much better here than here. Down here. Right! – Yeah.

There you go. – So, there’s ways to get around these things and it’s especially if you spend any time at a computer at all. This is really critical. – It really is a source of neck and shoulder pain because you don’t get it immediately. It comes over time. – Right, and just sneaks up on you and then you’re wondering, where did that pain come from? Yeah, exactly! – That nasty pain. Number three. The final mistake people is they don’t move the neck in the right directions as an exercise. – Sure! So, the first one we almost recommend with everybody is chin tucks. Brad’s gonna show it from the side. I’m gonna show it from this way and what you’re trying to do. One, you realigning the spine because you’ve been at forward head like this and this is a good reminder to you to get your spine back into alignment. – Sure. One thing you must do before you do a chin tuck is get your trunk and your shoulders and your back in good posture.

– Yeah. It’s not gonna help to be like this and then do chin tucks. Right! (Bob laughs) – Yeah. It’s not gonna work. – Nah! – As Brad’s gonna show you here, you’re not bending down, you’re not bending up. You’re just going straight back and that’s stretching at suboccipital area there. – Yeah. Right back there and you’ll find there will be a few people who will not tolerate this. I do get to see that– Yeah, right! – in the comments. Yeah, there’s a few people say, “Oh, it’s really uncomfortable”, and there may be some other reasons that it may be.

So, if that’s the case, if it’s painful, you know, you’ll have to just avoid that one. But I guess to– – But most people– – See a therapist then about it. – Yeah (laughs). Exactly. – At that point! Another common exercise that works well for people. A lot of times people are not working their head back this way into extension and Brad and I have found that I’d say the majority of people I start with is, Brad, I have to start with a towel.

– Yeah. Now the red things are just some tape on there so it doesn’t unfold for us, but you don’t have to do that. Just roll up a towel and put it on here and then lean against your chair and relax and just– – Get a good posture. – Yeah, and the towel can help pull it forward and I find often times that people can feel much more comfortable with a towel. – Yeah. If they try it without, it’s just not comfortable. It hurts too much. Eventually you wanna work to the point where you can get rid of the towel– – Yeah.

– once your neck has, you know, stretched out a little bit, but you wanna go back further and further. It really tends to work magic on the neck sometimes. It really takes away some of these problems. – And it should be pain-free while you’re doing it. You know, a little stretch, but if it creates pain you may have something wrong. You maybe need to see a therapist or something more, but typically for the average person, if you go gentle with it, it will be fine. – Now the final movement I’m gonna show you is the one that – it’s actually one that I like to do because when I do notes and write I tend to flex to the left– The Forrest Gump posture. – side. Yep! That’s right. From the Forrest Gump movie, where he and his child are sitting down and watching TV at the end right, Brad.

– There you go. – And they both tilt the same ways. (Brad laughs) So, you tend to tilt one way. So, what I do because I’m pretty flexible this way and I start losing motion this way, so I do a chin tuck and then I bend to the right. Chin tuck and then I bend to the right. Chin tuck, bend to the right and, you know, for you it might be chin tuck and bend to the left but it’s amazing for me. This is the one that takes away my neck pain. I had a dentist who was getting pain all the way down the arm from a disc problem– – Yeah! – and this is the one, I think he was working like this– – Sure! – and he did chin tucks and to the right and eventually removed his pain.

He thought it was a miracle. So! – Well, of course. – I mean, seriously, when you’re dealing with severe pain and you use just one simple movement and it takes it away. – Right! – You know, it seems miraculous. So! – It kind of is, but it’s best physical therapy. – Yeah! Well, Brad and I used to look for a miracle a day in the clinic. There you go, yeah! – You remember that statement. That it helped to have one miracle a day and, you know, on a good day maybe to have two and in a bad week you didn’t have any. (Brad laughs) – So! – We keep looking for it. – All right. By the way, if you’re new to our channel, no – we did it already! (Brad laughs) Remember Brad and I can fix just about anything. – Except for– – A broken heart! – Right! We’re working on it. And a bad memory (laughs)! – And dementia! (Brad laughs) And dementia! We’re gonna work on that too.

So, thanks for watching. (upbeat digital keyboard sounds).

As found on Youtube

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