Another blog post from Ann Arbor chiropractor Mike Tannenbaum, D.C.: How You Lose the Correct Neck Bone Alignment, and How to Restore It

Your neck bones (vertebrae), if positioned properly should form a specific degree of forward curve. The curve should not be too much or too little … just the right amount. The correct neck curvature is very important to the health of the neck bones, the health of the neck’s intervertebral disks (protective cartilage between the bones), as well as keeping your neck mobile and pain free. Your head weighs about as much as a bowling ball and if you neck curvature is incorrect the weight of your head will make the curvature worse over time.

What causes a change in the neck curvature?

Simply, both major and minor traumas to the body causes changes in the neck curvature. Physical stresses like car accidents, slips, falls, and sports injuries can change the alignment of the neck bones. Furthermore, benign traumas, such as sitting with poor posture and poor sleeping habits—like sleeping on your stomach or too many pillows under your neck, can negatively affect the neck bones’ alignment. In addition, degenerative disc disease, congenital issues, spine surgery, tumors, and infections can all cause misalignment of the spinal bones of the neck.

So, what should you do to promote proper neck curvature?

1. Have a chiropractor check you for neck bone misalignment.

2. Keep your head directly above your shoulders.

3. Limit your electronic usage, such as taking time away from your phone, laptop, or notebook.

4. Perform Bruegger’s Maneuver (also known as Bruegger’s Exercise). That is, sit at the edge of a chair with your legs hip-width apart. Turn your feet out at a 45-degree angle. Your arms should hang loosely at your side with your palms facing forward. Sit up straight while making sure to avoid putting a large curve in your low back. Bring your head back so your ears are directly over your shoulders. Take 5-10 deep breaths in and out. Repeat as needed. This can be repeated throughout the day every hour or so. Another version of this exercise uses a resistance band.    

5. Perform neck stretches. Move the neck in all ranges of motion (one direction or one motion at a time) forward, backward, side-to-side, and rotate to each side) making sure to feel the stretch and holding each position for 15 seconds.

6. Use a cervical roll. The neck is supposed to have a natural C-shaped curve, but the curve can become flattened or even reversed. A simple way to help get the curve back is the use of a cervical roll. You can purchase one or make your own by taking a hand towel and rolling it up length-wise. Once the towel is rolled you can put a rubber band or duct tape around it to keep it rolled tight. Use the cervical roll by lying on your back on a flat surface, then placing the roll at the base of your neck, so your neck naturally curves around it. The roll doesn’t go under your head — your head should not be propped up. If your head is propped up, you need to move the roll lower down your spine. The roll should be used daily for 20-30 minutes.

7. Get adjusted. Chiropractic adjustments will help restore normal joint function and can reduce/eliminate muscular tension while helping restore proper neck bone alignment. 

If  you have any questions about this blog post, chiropractic, back pain, neck pain, or headaches, I can be reached at my Ann Arbor  chiropractic office at [email protected].