Partner Towel Traction for the neck

Towel Traction with Partner: A Guide to Relieve Neck Pain

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Introduction

Neck pain is a common discomfort that can be caused by various factors such as repetitive postural strain, muscle tension, or injuries. One effective method to alleviate neck pain is through towel traction, a simple and gentle technique that can be done with the help of a partner. If you do not have a partner readily available, check out our post on the neck hammock which is a device that does not require help. In this blog, we will provide a step-by-step guide on how to use partner towel traction to relieve neck pain. Also check out our YouTube video below which shows a quick demonstration on how to perform towel traction for neck pain.

https://www.youtube.com/watch?v=oDkWwAQOeas

Step 1: Gather the necessary equipment for towel traction

To perform partner towel traction for neck pain, you will need a few basic items:

Towel: Choose a towel that is long enough to cover the back of your neck comfortably; we usually use a hand towel size or similar.

Partner: Find a willing partner who can assist you in performing the traction. 

Comfortable surface: Choose a flat, supporting surface. We find a bed with your head as close to the edge as possible works well for both your comfort and the comfort of your partner.

Step 2: Lie down in a comfortable position

Lie down on the comfortable surface with your neck supported and whole body relaxed.

Step 3: Fold the towel

Towel Traction for neck pain

Fold the towel lengthwise into a long strip that is wide enough to comfortably fit around the back of your neck.

Step 4: Place the towel around your neck

Have your partner gently place the folded towel around the back of your neck, making sure it is centered and positioned at the base of your skull.

Step 5: Partner gently pulls on the towel

Instruct your partner to hold the ends of the towel and gently pull the towel first up into the base of the skull (without lifting the head) then apply a gentle traction force. The traction force should be firm enough to create a stretch in your neck muscles, but not too intense to cause pain or discomfort. You should feel a gentle stretch in the muscles at the back of your neck. If you get pain in the neck or pain, tingling or numbness that radiates STOP.

Towel traction for neck pain

Step 6: Hold for 10 seconds

Hold the traction for 10 seconds, allowing your neck muscles to relax and stretch. Breathe deeply and try to fully relax your neck and shoulders during this time.

Step 7: Release the towel traction

Instruct your partner to release the traction slowly and gently. A common pitfall is that the partner will release the stretch too quickly which can cause pain. Take your time and release slowly!

Step 8: Repeat step #5-7 at least 10 times

Step 9: Rest and relax

Take a few deep breaths and rest for a few minutes after the traction. Gently move your neck from side to side or do some gentle neck stretches to further promote relaxation.

This can be performed 1-2 times per day as needed. 

Partner towel traction can be a simple and effective technique to relieve neck pain and promote neck relaxation. Perform this technique with a willing partner who can apply gentle traction as tolerated. Communication is important during the entire process. It is recommended to consult with a healthcare professional before attempting partner towel traction. With proper guidance and practice, partner towel traction can be a valuable tool in self management of neck pain.

Neck Hammock Traction

How to Use the Neck Hammock

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The Neck Hammock is a useful device that applies traction to the neck. Neck traction is a pulling effect which stretches the muscles/ligaments, takes pressure off inflamed joints, discs, and nerves. It is affordable, lightweight, and easily packable so you can bring it with you wherever you go.

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Setting Up the Neck Hammock

Neck Hammock

We find the hammock very easy to use compared to other neck traction devices. The neck hammock is well made, and has cushions to support the base of your head. The strap is elastic and provides significant resistance; this is what makes the traction so effective. Hook the looped strap up to a door handle on the opposite side of the door. Set the traction device about 1 foot off the ground via the adjustable buckle.

Find the Sweet Spot

Lay down and put your neck in the neck hammock. The top of the middle cushion should be at the base of the skull. Now relax, and see how it feels. For some people this alone may provide significant relief. If you don’t feel much of a stretch, hold on to the sides of the neck hammock and scoot your body away from the door a few inches.

How to use the Neck Hammock

Then relax again and see how it feels. The stretch should feel good but not cause an increase in symptoms. If the stretch is causing more pain, back off the stretch by moving closer to the door to find a non-painful distance. If any position/stretch causes an increase in your symptoms, then traction may not be appropriate for you at the current time. Sometimes depending on the state of the injury, traction can make the symptoms worse. It may be ok to use in the future, just not currently.

The Neck Hammock is effective for facet joint pain, disc pain, radiculopathy, numbness tingling and various types of headaches.

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Treatment Plan with the Neck Hammock

While the neck traction may be effective at reducing some symptoms, it is important to understand the cause of your neck pain and/or other symptoms. Our chiropractors are trained to diagnose and come up with an effective treatment plan tailored to your specific needs. Manual therapy, spinal adjustments, exercises and lifestyle modifications are all considered when treating various neck complaints.

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Facet joint syndrome and pain

Facet Joint Syndrome and Pain

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Some of the links on this page regarding facet joint syndrome and pain are affiliate links. We may receive a small commission if you choose to click the link and purchase an item. By clicking, you are helping our small business and we thank you! We only link to products we believe in and use regularly with our patients.

Facet Joint Syndrome Overview

Facet joint syndrome can be a significant source of back and neck pain. It is caused by irritation of the joints between the vertebrae on the back side of the spine. The facet joint can become inflamed from a variety of causes such as a bad night’s sleep, prolonged poor posture, awkward lifting and others.  When the joint gets irritated it triggers pain signals in nearby nerve endings.

Anatomy of the Facet Joints

The spine is made of a column of moveable bones called vertebrae that connect to one another. Each vertebra functions as a three-joint complex with a large disc in the front and two facet joints in the back. This tripod design is strong, keeping the bones linked together while allowing our spine to bend and twist. Facets are synovial joints that are lined with cartilage, lubricated in synovial fluid and covered by a joint capsule. Healthy facet joints glide and slide as the back moves, but prevent over-twisting.

Facet Joint syndrome can be a source of pain anywhere in the spine. Facet joint syndrome is due to poor posture, awkward sleeping positions, and trauma.

Figure 1. Side view of the spine shows a normal disc and facet joint (top). Irritation to the disc and facet joint syndrome can cause arthritic pain, swelling and stiffness (bottom).

In Facet joint syndrome, the facets get inflamed which causes pain and loss of motion in the joint. In turn, the muscles in the area can stiffen and spasm leading to further pain and decreased motion.

The irritated facet joint (facet syndrome) sends pain signals to the brain via small nerves in the capsule called medial branch sensory nerves

Figure 2. The irritated joint sends pain signals to the brain via small nerves in the capsule called medial branch sensory nerves

What are the Symptoms of Facet Syndrome?

There are several symptoms that indicate a person’s pain is coming from the facet joints. The pain is often a diffuse, dull ache in the neck or in the shoulder blade area. Often people describe the pain as a sharp, pinching, catching or a “crick” in their neck.

Movements such as looking up or turning your head side to side especially towards the affected joint will often cause pain. Facet joint symptoms may also mimic the pain of a disc herniation. If the inflammation irritates the spinal nerves, pain may be felt down the extremity. The pain may be chronic, or come in periodic flare-ups.

How is a Diagnosis of Made?

Different movements through the injured area and pointing to the painful area help with the working diagnosis. The doctor may manipulate your joints or feel for tenderness over the spine. In some cases, imaging studies, such as X-ray, CT, or MRI, may be ordered to help in the diagnosis. Imaging can help rule out other pathology of the spine, shoulders, hip, etc. which may be causing the symptoms.

What Treatments are Available?

Chiropractic adjustments are effective in relieving the pain from facet joint syndrome. In fact, the sound of that is made when your spine is adjusted is actually gas escaping from the facet joints which leads to decreased pressure and improved movement. Traction of the head and neck is also effective for the same reason as adjustments in that it helps to open the facet joints and decrease the pressure that is creating pain.

Active Release techniques (ART) are deep tissue muscular treatments that help relieve tightness and spasm surrounding the irritated facet joint. By decreasing muscle tension around the facet joints, adjustments are much more easily performed.

Home Exercise Therapy

After treatment, targeted stretches and exercises are important to perform daily while recovering.  Towel neck mobilization exercises are one of the best types of exercises for facet syndrome. This exercise (as shown below) uses a towel to create a fulcrum for the spine to bend over. This allows the facet joint to remain open as you move; we often see people that can barely look up without pain quickly gain pain free motion by performing this exercise.

Stretching encouraging flexion of the neck as shown in the video below is helpful. Rotational mobilization may be helpful as well. In acute injury, this is often too aggressive but as the neck heals, the neck rotational exercise can be very beneficial.

Cervical Spine Devices

At home traction devices are a great at home treatment option. Inflatable neck traction devices are easy to use and you can take them anywhere with you. The Neck Hammock is an easy to use system that only requires a door handle to use. The absolute best neck traction device is the Saunders Pneumatic Traction device. It is bulky but is ale to deliver substantial traction to the neck joints.

Lumbar Spine Devices

For lumbar spine traction, there are two devices that we find most useful. The first and most commonly known is an inversion table. The Teeter Inversion Table is one of the best and most reliable inversion tables. As with all inversion tables, they take up quite a bit of space and are not easily moveable. The second device is the Back Bubble. This is a convenient alternative to an inversion table. You need a place to hang it from, a doorway pull-up bar is the easiest. Not only does this device work well, you can put it away when you are done using it! You do not need permanent space in your home like the inversion table.

Day to Day Self Care

Self care is an important component of care for facet pain in the neck. Using correct posture and keeping your spine in alignment are important things you can do to prevent painful episodes. You may need to make adjustments to your daily standing, sitting, and sleeping habits.  Light cardiovascular exercise like walking or riding a bike is very helpful for a painful facet joint, and it can help you heal faster.  Facet joint pain usually resolves after 4-6 treatments over the course of 1-3 weeks. 

Recovery and Prevention

Regular stretching, strengthening, postural awareness, and cardiovascular exercise reduces stress to the facet joints.  Facet pain can be recurrent and in some cases lead to chronic neck pain if not treated effectively and cared for by making long term preventative changes.

Dr. Kevin and Travis Rose DC are chiropractors trained in treating overuse and sport related injury. Peak Form Health Center is located in Mission Valley, San Diego near the neighborhoods of La Jolla, Mission Hills, Kensington, and Carmel Valley. Schedule an appointment with use by using “Schedule Now” tab at the top of this page, or call 619-818-4306.

Bike Position Neck Pain and Headaches

Neck Pain and Headaches, Bike Position

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Neck pain and headaches affect many cyclists and triathletes. The occurrence, and severity increases when a cyclists transitions to or consistently performs long distance cycling (2 hours or greater). It is fairly obvious why bike positioning could increase neck pain and headache symptoms. Cyclists hold relatively the same position for extended periods of time. This results in tightening of the muscles, stiffening of the spinal joints, and decreased blood flow to those structures. Eventually, with enough tightening and stiffening of these structures, pain will develop. This post will cover strategies to eliminate neck pain and headaches due to bike position.

Bike Fit

First and foremost, you need to have a bike that is the right size for your body and you need to have a bike fit by an experienced bike fitter. If you are already prone to having bouts of neck pain and or headaches, this is important to mention during the bike fit process.

There is a range of positions that will work for you in terms of a bike fit. It all depends on your goals, flexibility, strength, and injuries. If you are relatively flexible, no history of injuries, and are racing in races that are less than 30 minutes, a bike fit specialist will put you in a very aggressive position to get as tucked as possible (speaking generally but this is true for road and TT bike positions). This position will likely result in very fast times but is not meant to be ridden for long endurance style riding. If you are prone to neck pain or headaches, and your goal is to train for an Ironman, then the bike fit specialist will put you in a less tucked position and focus more on comfort that aggressive aero positioning.

Bike Positioning

Bike positioning is different than bike fit. How? A bike might be fit to you and your needs perfectly but you need to know how to hold yourself while riding! The video below explains key points on how to position your upper back, neck, and head to help with neck pain and headaches.

What Can I Do to Help With My Neck Pain and Headaches?

You need to practice riding in the position discussed above in the video. Over time, it will feel natural, you will feel stronger, and you will notice less symptoms. After bike rides, to help manage your neck pain and headaches, it is important to stretch, foam roll, use a lacrosse ball to loosen up the tight muscles. Specific neck strengthening exercises are also encouraged to help support your neck and head better while riding your bike. The last thing that will help, is gradually increase your time on the bike. Do not go from a casual rider, riding 30-60 minutes at a time, to trying to ride 3 hours with the local Saturday cycling meet up.

How Can Chiropractic Care Help with My Neck Pain and Headaches?

dTo help speed up the resolution of these symptoms, chiropractic care can help. Check out another post of ours describing chiropractic care for headaches. Treatments such as joint mobilization, myofascial release, and targeted exercises will be used to treat the symptoms. Sports chiropractors are trained to evaluate the musculoskeletal system, and use hands on treatments to reduce biomechanical dysfunction.

Adjusting the joints in the neck helps reduce stiffness in the joints and improves range of motion. Myofascial release breaks down tight tissues that compress joints and can also cause myofascial pain. Myofascial pain can also refer pain, and example is muscle tension headaches. Finally, targeted exercises will be prescribed that will help you the most. It is possible that you have tried many types of stretching but you need to focus on strengthening the muscles. Taking the guess work out is one of the benefits in seeing a sports chiropractor.

We treat many cyclists and triathletes in our clinic who experience neck pain and headaches. Peak Form Health Center is located in Mission Valley, San Diego. For scheduling, please schedule a new patient visit online at www.peakformhealthcenter.com! If you are out of the area, please email frontdesk@peakformhealthcenter.com to see if a telemedicine appointment is right for you!

Chiropractic Treatment for headaches

Chiropractic Care for Headaches

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Chiropractic Care for Headaches | San Diego Chiropractic

Summary

  • Chiropractors are trained to diagnose the type of headache you are experiencing
  • They are trained in manual therapies designed to treat muscles and joints that are causing or worsening the headaches
  • They will work with you to identify reasons to why the muscles and joints are causing headache symptoms
  • If there is a need for a referral, chiropractors can make sure you are sent to the right physician
  • Our chiropractic office for treating headaches is located near La Mesa, Mission Gorge, Kensington, Serra Mesa, Bay Park, and Clairemont Mesa
  • The types of headaches we treat are migraines, tension headaches, cervicogenic headaches, posture related headaches, trigger point referral headaches

Does Chiropractic Care Help Headaches?

Does chiropractic care help headaches? Chiropractic care can help reduce and even fully eliminate headache symptoms. Many headaches are due to muscle imbalances, and/or joint injury to the upper back, neck, and head region.

What Are Common Causes of Headaches?

Headaches are often experienced after trauma to the head and neck. They can also begin the develop over time as a result of poor posture or repetitive strain (same movements during sport, sitting at a desk 40 hours a week). As repetitive stress continues, the muscles and joints become irritated and start referring pain to the head region.

Pain referral patterns of muscles?

Chiropractic Care treats headaches

Upper Trapezius Trigger Point Referral

Acutely or chronically strained muscles can develop trigger points. Trigger points are hyper irritable fibers within a muscle unit that can cause local and referred pain. An active trigger point, actively causes pain. Example: pain in the muscles at the base of the skull with headache symptoms at eyeball area.

In this example, the muscle itself is sore and painful and is referring pain to the eyeball/forehead area. Another example is the upper trapezius muscle which connects the top of the shoulder to the neck. When that muscle develops a trigger point (often due to postural strain), headache symptoms can begin from the neck area up the side of the head, around the ear and to the temples. It looks like a question mark and headache symptoms can be felt anywhere along that path.

Ever tried rubbing your temples to get your headache to go away? Didn’t work? Try addressing the upper trapezius muscle which refers pain to the temples!

Pain Referral Patterns of the Joints

An inflamed and painful joint in the neck may also refer pain to various points of the neck, upper back, and head. Joints are normally injured through whiplash type injuries or quick movements without proper stabilization. Degenerative joints can also be a source of headache symptoms. As the joints wear down from past trauma and age, the degenerative joints compress the local tissues which then can refer pain.

There are plenty of referral patterns that result in headache symptoms. A chiropractor will evaluate the muscles and joints of the neck, shoulder, and upper back to identify the likely culprits. A proper referral will be made if the presenting symptoms are found to be outside of the musculoskeletal system.

Chiropractic Care for Common Headache Symptoms

In our San Diego based chiropractic office, we use a handful of therapies to treat common headache symptoms. Chiropractic adjustments or joint mobilization to the neck and upper back help restore motion to stiff, achy joints and relax local muscle tissues. Active Release Technique, and Graston Technique break down trigger points and tight muscles to eliminate muscular causes of headaches. Home exercises are then given to help combat headache symptoms and decrease the likelihood of the headaches returning.

Here is an example of how we treat a patient with neck and headache symptoms.

Why do the joints and muscles keep causing pain after treatment?

Many chiropractors, physical therapists, and other physical rehabilitation specialists claim they treat the “root cause” of your conditions. Many will treat the muscles and joints that cause the headaches as the “root cause”. Yes, that is treating what is causing the symptoms, but what is causing those muscles and joints to become irritated? Proper chiropractic care for headaches will also look at the entire picture. Here are a few likely causes for recurring headaches:

  • Poor Posture
  • Poor movement mechanics
  • Diet
  • Hydration
  • Stress
  • Sleep

Working working those categories, starting the most likely first, will identify the true cause of the headaches and eliminate them from returning!

Get Your Headaches Treated Today!

Our San Diego chiropractic team is trained to evaluate and treat your headaches. We are confident our chiropractic care for headaches will help reduce and even eliminate the frequency, intensity, and duration of the headaches you are experiencing. We are conveniently located in Mission Valley, San Diego near Ocean Beach, Pacific Beach, Normal Heights, and Hillcrest! Call or schedule online today!