Top 5 Lifestyle Modifications to Help my Neck

One of the hardest tasks as clinicians is to persuade our patients into making genuine lifestyle modifications. Whether it is the realization that we may not be as “perfect” as we used to be or it stems from work requirements and financial necessity it’s easier to get someone to add something into their life then it is to convince them to stop doing something detrimental. Here are the top 5 lifestyle modifications I have made which progressed me to a much less symptomatic herniated disc in my neck

1. Holding cell phone up & Standing Workstation: It makes me look like I’m snapping pictures of people all the time, but there is significantly less strain on the neck while the eyes are looking up and not pointing down to read your cell phone or PDA. The same rules apply for a work station where my easiest modification was putting the computer on top of an upside down trash can and making it eye level.
2. Bluetooth headset: don’t worry about looking like a Wall Street clown bluetooths are very functional and allow you to keep your head in a neutral position while you talk. The same principals should be applied to everyone who works at a desk.
3. Lighter bag / switching over to a backpack: Even though I look like a high school kid it is important to decrease the load of the bag and also switch to something that distributes the weight between the 2 shoulders and not just one
4. Cervical contoured pillow: I actually found this at my parents house and started to use it. The height was ideal for sleeping on my back however it put my neck in a precarious position while sidelying. After a few nights of discomfort I put a couple layers cut from an old egg crate in the case with the pillow and then had someone observe if my neck was in neutral.
5. Working Less: I realize this is the hardest sell but nothing made me realize that health and happiness are linked more than any other variables in life than this event. Prior, I was treating 39 hours a week, managing a clinic for ~5 hours, and treating approximately 5 private clients on the side while studying for a manual certification. Simply put I burnt out.