Colgar - Stop Headache Neck Pain and Bad Posture

To find out more about this book or contact the author, please visit:

www.vividpublishing.com.au/stopheadache

Copyright 2014 Mel Colgar

ISBN: 978-1-925171-86-0 (eBook)

EPUB Edition

Published by Vivid Publishing

P.O. Box 948, Fremantle Western Australia 6959

www.vividpublishing.com.au

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All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the copyright owner.

This book is intended for all ages and for the generations whose life coexists with computers and chairs. What you will find in this book is:

o information about neck pain and anatomy of the neck

o what is good posture and what is not

o the story of a patient with neck pain, Mrs Rose

o exercises to:

o strengthen the postural muscles of the spine and neck,

o do in the office and home for management of neck problems,

o prevent many disorders that are likely to happen as you or your children age like; bad posture, recurring intense headaches, neck pain and stiffness due to weakness in muscles,

o because, once you know what you have and why, you will be half way closer to your solution.

A few things to consider about your neck pain

Please note that this book can only be a guide for symptoms that originate from musculoskeletal disorders of the neck such as pain, headache, dizziness etc. You should definitely consult your health professional if you have ever been diagnosed with any serious illness such as inflammatory arthritis or cancer or if you have sustained trauma to your neck such as from a car accident.

If you are not sure, have your health professional confirm that your neck pain is only caused by musculoskeletal problems.

When you finish reading this book, you will learn how to look after your neck and prevent many problems along the way by exercising. This information will be based on scientific evidence and clinical expertise.

Writing my books has always been my oldest and greatest dream. So, I thank my family and friends for supporting me.

With this powerful and clinically tested exercise program, I aim to guide you to help manage your neck pain and related headache and postural problems at home because home exercise programs are one of the most efficient tools as the latest studies have shown.

If you manage your neck pain you may also relieve:

o headaches

o dullness behind your head

o dizziness

o light-headedness

o reduced concentration

o pain in upper back and around the shoulder blades

In chronic neck pain, home exercise programs were found to be as effective as or even better than some other common treatments at the end of a two year study when the results were compared, .

In one study, there was a direct link between neck pain and bad posture.

If you do gentle neck exercises after an injury you achieve better results compared with only resting and taking pain medication or wearing a collar.

It is now time for you to take control. To me, the best order of medicine is to prevent, maintain, and treat.

If you work in an office five days a week or if you are a student, you are more likely to suffer from neck problems and this may be caused by bad posture or lack of physical activity or aging in older populations. Gravity is to blame for all. Bad posture, lack of strength in muscles and finally aging are the main factors that will expose your neck joints and spine in general to the prolonged effects of gravity. Deterioration seems like a slow and steady process that happens over time in joints and the surrounding soft tissues. I think that each and every one of us is likely to get these problems unless they are prevented early on. Once it is clear that your neck problem is caused by one of the above, the solution becomes obvious.

Neck pain can be treated and more importantly it can be prevented. Many people do not realize this and most just live with their neck pain. Now may be the time you put an end to it. So read on

There are an overwhelming number of studies confirming the benefits of exercise for many disorders. Exercise was supported especially for neck problems, , , , , , , , , . Unsurprisingly, for me, as for many of my colleagues, specific movement and strengthening have been an essential and important solution for many disorders which I have treated throughout my professional life.

Here again, that is exactly what we will do Exercise and we will exercise specifically for the neck because it is the most the effective way of relieving neck pain, headache and dizziness!

o Lets correct your posture so that you start using this book straight away Details will be explained later in the coming pages.

o Start correcting your posture with your tail bone. Sit your bottom right back in your chair so that your tail bone touches the back rest of the chair.

o Secondly, you need to drop your shoulder blades down and then pull them back and down again.

o Keeping your shoulders in this position, take some deep breaths in and out feeling the sensations of unloading in your spine.

o As you breathe out pull your belly button in (you may leave this step for later if it is too hard to do now).

o Hold this posture while breathing in and out for about ten seconds. Keep repeating this exercise as you read this book and every hour or so throughout your day.

Figure 1 Correct sitting posture

You may be thinking that this posture is too hard to maintain or that it feels unnatural to you. You might also be thinking that this is not the posture you want to have anyway. As you read this book, you may change your mind. Remember your body adapts to anything you do whether that be good or bad.