Back Pain

When stress is breathing down your neck

28. July 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

The majority of all adults and an increasing number of children and adolescents suffer from tension – especially in the neck-shoulder area. Biomechanical stress or an incorrect posture is often considered the cause. However, stress can also be a trigger for unpleasant tension. It is mostly perceptible in the neck and shoulder area.

The consequences of tension range from pain in the neck area to a stiff neck, shoulder and back problems. If stress is the trigger, then it is important to reduce or preferably avoid it altogether. However, under certain circumstances this may not be possible. Particularly in this day and age, when everyone is rushing from one appointment to the next, stress reduction is a huge challenge. However, the right pillow can help – at least in terms of neck pain.

Finding the right pillow

Neck pain can be prevented with the right pillow. However, if the pillow is not suitable anatomically and orthopaedically, the first tensions are already built up during sleep. And these can be intensified by stress.

Pain is generally always a signal from the body that something is wrong. However, pain in the shoulder and neck area does not necessarily have to be caused by tension. Rheumatic diseases can also be the cause.

Specific treatment of tensions

If an organic cause can be excluded, there are various ways to treat the pain. Systematic muscle building, physiotherapy, ultrasound treatments, acupuncture, but also the right pillow will help.

Healthy sleep is also considered an important support. An anatomically and orthopaedically correct lying position plays a central role when it comes to preventive measures against neck and back problems. During the day, incorrect posture can hardly be avoided, and neither can long periods of sitting. It is therefore all the more important to ensure the necessary regeneration of the stressed back and neck areas at night. Ergonomically shaped pillows, preferably made of natural materials such as organic sheep’s wool, ideally support the regeneration effect. Virgin wool contributes to a dry and warm bed climate. Excessive sweating, especially in the sensitive head and neck area, is prevented. Possible painful tensions or chills in the neck area caused by cold draughts can be reduced.

With the right pillow, tension can also be specifically prevented depending on the position. Vice versa however, the wrong pillow can additionally increase neck pain. If the spinal column is bent in the neck area, this can be painful for the person concerned. It is therefore important to choose a pillow that is suitable for the type of sleeper. Belly sleepers have different pillow requirements than classic back or side sleepers.

Tips for the prevention of neck pain

choose a suitable pillow
orthopaedic sleeping system for ideal positioning of the sensitive back and neck areas
exercise, exercise, exercise
avoid sitting for long periods or allow for repeated periods of movement
reduce or avoid stress
targeted strengthening of back muscles (in consultation with a doctor or physiotherapist)

Physiotherapy and yoga for better sleep

16. April 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

• Chronic back pain and sleep disorders often go hand in hand
• Physiotherapy and yoga reduce the need for pain relievers
• Pain-relieving regeneration is not possible without sleep

March 15: Back Health Day

On this annual theme day, the focus was again on the key role of the back for a vital, fulfilling life. Sleep behavior is particularly important for a back-friendly life – in more ways than one: chronic back pain and sleep disorders often occur together, the combination of medicinal treatments can be dangerous. A holistic approach is designed to prevent this risk.

Sleepless nights are not uncommon for people with chronic lower back pain. According to research, 59% of those affected suffer from poor sleep, 53% of them live with insomnia. In addition to reduced quality of life, this results in a particularly sensitive problem: since both chronic pain and sleep problems are often treated pharmaceutically, a combination of medications can result in a whole series of serious side effects. Anyone taking painkillers and sleeping pills simultaneously exposes themselves to serious risks. In the worst case, it can even lead to a fatal overdose.

Physiotherapy and yoga: effective against sleep disorders and back pain

The Boston Medical Center recommends a risk-free, yet effective alternative to these medicines: in a study, both yoga and physical therapy proved to be effective methods for treating back pain, but also for getting a grip on chronic sleep disorders. The reasons for the choice of these methods were previous research results, according to which yoga and physiotherapy are similarly effective in terms of pain reduction and functional improvement.

320 adults with chronic back pain took part in the BMC study, of which over 90% suffered from poor sleep. The test subjects were divided into three groups and each treated with different measures: While reading material was allocated to the control group, the other two groups received weekly physiotherapy or yoga classes. The experiment lasted 12 weeks. During this time, the sleep quality of the participants was checked several times and checked again a year later. The result: both yoga and physiotherapy treatment showed a significant improvement in sleep quality that persisted even a year later. In addition to improving the symptoms, the need for painkillers also decreased.

Holistically effective instead of risky

“With holistic therapy measures, one can avoid the risk of addiction to conventional medication, and still enable patients to live a safe but also painless life,” says Eric Roseen from the Boston Medical Center.

The team led by Roseen shows that patients with chronic pain and sleeping problems can also be harmed health wise, since regeneration cannot fully take place at night.

Based on their observations, the researchers recommend the treating physicians to question patients with chronic back pain regarding the quality of sleep, and help to improve it if necessary. In general, bearing in mind the high risk potential that comes from a combination of pain and sleep medication, non-pharmacological approaches should be considered.

Image source: Fotolia

At last, waking up without neck pain

17. March 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

Neck pain can be remedied with the right pillow .
Belly sleepers are more likely to experience neck pain .
A study shows: sleep problems go hand in hand with chronic pain

Morning neck pain can ruin your day before it has actually started. If the cervical spine is not positioned correctly during sleep, it may be quite painful. Prevention is especially valuable for a healthy shoulder and neck area – this is easy to implement.

Neck pain occurs due to various reasons – e.g. due to age-related attrition or arthritis, or as a result of accidental injuries. However, there are many possible triggers which are easier to avoid. If the neck repeatedly causes problems, especially in the early morning, it is worth taking a closer look at a few factors that can be countered with simple adjustments.

The right pillow for prevention

First of all, check if the head is resting orthopedically correct. Often, the culprit is a supposedly cuddly friend which is supposed to make the night’s sleep more pleasant – the pillow. However, a good pillow is not meant to be cuddled. Rather, its important function is to bed the head in a healthy, neutral position. The nose should be in line with the centre of the body or the spine. If the pillow is too high, head and neck are bent upwards. If it is too flat, head and neck are bent downwards. Depending on the sleeping position, a different pillow model is advisable. For example, the back sleeper needs a head padding that supports the natural curvature of the neck. Speaking of sleeping position: this alone can cause pain in the neck area. For example, if you sleep lying on your stomach, your head and neck are turned unnaturally to the side, and this can result in high pressure on the nerves. It is more advisable to sleep on your back or on your side. Getting used to a more gentle position can of course be difficult, but, as a soothing measure, it is definitely worth trying.

When do I need to see a doctor?

A doctor should be consulted if repeated morning neck pain is not due to the pillow or the sleeping position. Chronic conditions such as arthritis could possibly be at the bottom of the pain. Especially if other symptoms appear, such as a tingling sensation or a sensation of cold in the arm, or if the pain persists for several weeks, then medical examination is urgently required. If the health expert excludes any underlying causes, then a physiotherapist can help to stretch and strengthen the neck muscles by doing simple exercises. With consistent exercise, a better and easier attitude towards life can be achieved – with consequently, a better sleep.

A vicious cycle of sleep disorder and pain

Research findings suggest that sleep quality can, in itself, cause musculoskeletal pain. A survey with over 4,000 participants found that people who had problems falling asleep or staying asleep, suffered from chronic pain significantly more frequently a year later than those who had slept well throughout. A possible explanation for this would be that sleep interruptions interfere with the muscle relaxation and self-healing powers that usually work during sleep.

A vicious cycle of pain and sleep disorders is not uncommon: poor sleep can make relaxation of the neck muscles more difficult, which makes them tear more easily. It’s precisely these small cracks, which fortunately usually heal quickly and by themselves, that cause the perceived pain. The mental balance in this context should also not be neglected: sleep difficulties, or internal tensions, which can also manifest themselves physically, sometimes have an impact on the neck, and in turn worsen your sleep. Relaxation techniques and other forms of healthy stress relief can help to reduce or eliminate bruxism. In addition, a good sleep hygiene with regular sleeping and waking times and sufficient exercise is recommended to significantly improve sleep and therefore self-regeneration.

Image source: Fotolia

Heavy schoolbags strain the sensitive back of children

3. September 2018 von Redaktion Leave a Comment

School has different challenges for our kids and teens. So, instead of chilling in bed they have to get up early in the morning and spend the morning and often the afternoon in the classroom, mainly in a sitting position. At home, they have to do their homework and prepare for exams. Often, the free time remaining is spent with TV, computer and smartphone instead with exercise and sport. But, the resulting lack of movement often has consequences. Because, even kids in elementary school may suffer under back pain. Besides overweight and increased media consumption, lack of exercise is one of the main reasons for back pain of kids and teens.

But, back pains might also arise due to overload. Often, carrying a school bag too heavy is a huge additional strain for the spine. This, too, might lead to tensions and back pain and even to malpositions. Carrying a heavy and often overloaded school bag needs a strong back. Therefore, it is important to care for sufficient time off spent with sports and movement. Besides physical education, there are different types of sports like football, swimming, climbing, or romping outdoors that are fun and strengthen the core muscles and coordination.

Besides strengthening the back, you also should pay attention to the school bag itself, too. Here, not only the right choice is important but also correct packing and the weight of the school bag.

Requirements of a school bag

The following characteristics relieve the spine and enable an even pressure distribution:

sufficient stability
back part ergonomically formed and with breathable padding
wide, adjustable and padded shoulder straps

A simple trick further relieves the back: place heavy items close to the back and not in the front compartment of the school bag.

First signs of overload

Watch your child when it is carrying the school bag. Is your child struggling with getting the bag on the back, is it strongly leaning forward or backward or does it take an unnatural posture when carrying the school bag? These might be signs for an overload.

Avoid overload with proper weight

Since children are still growing they are more prone to overload. Therefore, the empty weight of the school bag – ideally not more than 1.2 kg – and especially the weight of the load is important. After packing the school bag, the weight should not exceed 10 to 12 % of the child’s own weight. Naturally, the load-bearing capacity varies individually – depending on the physical fitness, sportiness, coordination and the sense of balance of the child.

Correct packing has to be learned

Especially with young children it is advisable that parents take time in the evening before to pack the school bag together with their child. Check, whether all things needed and no redundant things are in the bag. This avoids unnecessary weight and saves your child from lugging a heavy school bag. Also, care for the proper weight distribution. As mentioned before, heavy items belong into the back of the bag. The front area may contain lighter items like a pencil case, for example.

Correct carrying technique

Besides correct packing, the carrying technique is important for the back, too. The school bag should be positioned close to the body, with the top edge not over the shoulders. The correct height setting of the shoulder straps avoids a position too high or too low. Are the shoulder straps too long, the school bag slips backwards and strains the abdominal muscles. Are the shoulder straps too short, the muscles in the back become strained. As a consequence, pains in the back and malpositions might arise.

Image Source: @deathtothestockphoto

Training of the fascial network against back pain

5. July 2017 von Redaktion Leave a Comment

Our fascial network are connective tissue, tendons and ligaments. They are found in our whole body; they cover every muscular fiber, every muscle, organ and bone. Here, they influence our body posture and our body perception. Furthermore, due to their elasticity they care for flexibility. Stress, lack of exercise, heavy resp. wrong strain (i.e. static sitting) lead to a loss of elasticity; the fascial network sticks together and becomes immobile. Tensions and pains arise. Training of the fascial network helps to release the compact structures, in our back too.

There are several methods to do so. Besides foam rolling there are also methods like Pilates, yoga and Qi Gong. Here, adhesions are eased and prevented with stretching, strengthening and self-massaging. Furthermore, the fascial network becomes more elastic and the elastic force is increased.

Methods of training of the fascial network

There are four different methods:

Fascial release: Here, the fascial network is revived with massages and adhesions are solved. Normally, rolls and balls are used to do so. With different shapes and degrees of hardness the pressure intensity can be varied.
Fascial stretch: Fascial stretch is stretching the fascia chains.
Rebound elasticity: This method focuses on fascial contraction by countermovement.
Sensory refinement: This training element improves body perception. Receptors in our fascial network constantly inform our brain about the positioning of our body in the room. Decisive for coordination and spatial orientation.

Self-massage for DIY

Momentarily, fascial release is the best-known technique. Rolling for the first time over a tense fascial network might be painful. But, when training regularly the pain decreases, adhesions solve. Furthermore, circulation is increased, the fascial network stimulated. This method is not only suited for regeneration. Due to activation of the fascial network it can also be used as preparation for further sporting activities.

Slowly roll different muscle groups several times (i.e. upper back) until you feel some relief. Don’t flex the muscles by doing so. On trigger points and severe adhesions stay put until the pain ceases. But don’t be overambitious – better let the fascial network rest and repeat the exercise after a two-day-break, otherwise you might overstrain your structures and inflammations might arise.

Regulate the pressure intensity by supporting with your arms or putting one leg on top of the other. This decreases resp. increases the pressure. With a combination of release – stretch – rebound and sensory refinement you will have the best results in all painful areas.

Imagesource: @fotolia

Nine reasons why gardening is healthy

9. June 2017 von Redaktion Leave a Comment

Gardening ranks among the most popular leisure activities. After work, people weed, dig and maintain their lawn. Since long, scientists have proved that gardening is healthy. The movement and work in the garden is balm for body and soul. Planting, maintaining and harvesting relieves stress, strengthens the immune system, trains muscles and improves sleep.

Gardening is healthy – why?

prevents from back pain

Gardening strengthens the muscles. Almost all muscle-groups are trained; and a well-trained musculature prevents from back pain. But, the proper body posture when planting, sowing, weeding and harvesting is pre-condition for freedom from pain.

is good for bone formation

A strong musculature cares for a healthy bone formation. Sunlight stimulates vitamin D production which is needed for strong bones.

is good for your heart

Gardening is good for your cardiovascular system. It leads to a regular heart frequency, cares for a calm pulse and lowers blood pressure. Furthermore, gardening supports the cardio-protective HDL cholesterol.

strengthens the immune system

The immune defense is stimulated by the movement in fresh air and thereby the immune system gets strengthened.

improves breathing

The stay in fresh air leads to a growth of the breathing volume of about 50 %. The deep breaths stimulate metabolism and the well-being is increased.

lifts the spirits

While working in free nature, happy hormones are released. This lifts the mood. Problems and sorrows lose importance while working with plants.

decelerates and reduces stress

The relaxing and calming effect of gardening helps to forget and to let go everyday hectic and stress.

prevents from sleep disturbances

The happy hormone serotonin needs day light. It is pre-cursor of the sleeping hormone melatonin; these two hormones regulate our sleep-wake-cycle. Hence, gardening in daylight and in fresh air contributes to the regulation of the sleep-wake-rhythm. And this positively influences healthy and restful sleep.

leads to a healthier diet

There is another advantage to gardening, when you not only plant flowers but also fruits and vegetables. You can take advantage of a healthier diet. Fruits and vegetables from the own garden are not polluted with pesticides, provided, you don’t use them. Furthermore, transportation fails and this is good for our CO₂ footprint.

Imagesource: @aboutpixel