While manual traction from a physical therapist feels good, it is also expensive.
In 2007, I was in a car accident that left me with severe back and neck pain. An MRI revealed that I had cervical kyphosis, or a straightening of the cervical spine. The natural position for your cervical spine, or neck, is a slight c-curve that allows your head to balance on your neck and shoulders without causing muscle strain. After a series of physical therapy sessions, I found that the most effective way to relieve my pain was through cervical traction. A simple and cheap way to perform at-home cervical traction is through the use of a towel roll.
Instructions
A Towel Roll to Relieve Cervical Pain
1. Make an appointment with your physician. Any pain in the cervical spinal area should be taken seriously, especially if it is chronic or causes radiating pain or numbness. Your physician will assess if your condition is cervical kyphosis or a more serious condition like a herniated disc or a fractured vertebrae.
2. Visit with a physical therapist. This step is optional. However, a physical therapist will be able to perform cervical traction and you can assess if this helps your pain. He may also prescribe several neck exercises to stretch your muscles and help with realignment.
3. Take a small bath towel and lay it on a flat surface. Fold each end toward the center of the towel. This will create a seam in the middle of the neck roll that your neck can balance on, rather than to one side which would twist your neck.
4. Turn the towel so the seam is perpendicular to you, and then roll the towel up. If you like, you can secure the ends of the towel roll with rubber bands or hair elastics.
5. Lie down on a flat surface and place the towel roll underneath your neck. Adjust yourself until your shoulders are flat on the floor and you can feel a slight pull on your neck muscles but not enough to cause pain. According to The Neck Pain Relief Shop, your traction session should last between 10 to 15 minutes.
6. Remove the towel roll and stay in a supine position for at least two minutes to allow your neck muscles to rest. If you are comfortable and in this position, you may lay for longer. However, I have found that my neck begins to pull without support the longer I stay in this position.
7. Get up from the floor slowly and sit for at least two minutes. If your physical therapist prescribed some neck exercises for you, this would be an excellent time to perform them.
Tips Warnings
Rest or perform only light activity for at least 30 minutes after completing treatment to prevent straining the muscles in your neck and back.
Place the neck roll in the freezer for a half hour to cool it or in the drier for ten minutes to warm it up.
Sleep with a cervical neck pillow. A cervical neck pillow will help to maintain the curvature of your spine and will help to relieve pain while you sleep.
Use the neck roll even on the days you do not feel pain. A good maintenance regimen will help you to reduce the frequency that you experience pain.
Stop at-home treatment immediately if pain worsens or numbness develops.
Beware of pneumatic traction units. In my case I had nerve damage along my neck as well, and the neck clamps on the pneumatic systems causes severe muscle spasms. If possible, see if your physical therapist has one that you can test before making the investment.
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