If you are like me and living with shoulder, neck, and/or arm pain, please consult your doctor before treating yourself.
While navigating the medical process, I have tried a variety of products and therapies in an effort to relieve my pain. Here is what is working for me.
When I first started experiencing consistent pain in my shoulder and elbow, I was diagnosed with bursitis and tendonitis. I was prescribed a course of physical therapy, which helped but didn’t completely cure me. I was going to therapy twice a week, and we ended every session on the traction table. I had never experienced traction before and was a little wary, to be honest, but once I understood more about how lengthening and opening the space would relieve my nerve pain, I was ready to hop on the table and give it a try.
After my physical therapy had run its course, I was on my own and back to my daily life. I was working at a job where I sat at a computer all day. I was spending a ton of time driving, and like everyone else, I was racking up hours looking down at my phone. All of these were contributing to my “tech neck” and shoulder pain.
I decided to try a cervical neck pillow to replicate the benefits of traction. I found that laying on the floor (comfy carpet and with a blanket pulled over me to help me relax) and stretching out my neck on this device for just 10 minutes really helped. I’m sure that adding a pause to my day relieved some of the stress, which, of course, helped with the tension I carried in my shoulders, but I go back to this every few days to build the space that my cervical spine needs. Sometimes, I use this time to listen to a meditation on Headspace. If you haven’t checked out the app yet, don’t wait. It’s wonderful.
I realized that I could also improve my neck posture while I slept. I am a side sleeper, and this cervical sleep pillow has proven to be a game-changer for me. I have never been a good sleeper, and it only got worse after I had kids. I have spidey-sense hearing, so I wake up every time someone turns over in their bed. Forget sneaking down to the kitchen for a midnight snack. You aren’t getting past me. I wish I had found this pillow years ago. I still have beautiful fluffy pillows on my bed and use them for reading or watching TV, but when I am ready to really fall asleep, I turn to this every single night. It has a hollowed-out center, which creates a cradle for my head, and my neck isn’t strained. I’m no longer punching or bunching up the pillow to build a fort around my head, which is what happens now when I sleep in a hotel. I guess I need to add this to my list of what to pack for a weekend away.
Even with these changes, my pain hasn’t completely gone away. I’m not cured, but these regular changes have provided relief. I recently went to see a new orthopedic surgeon. He supported my use of these products and suggested a few more things to try while I wait for an MRI.
The first thing he wanted me to add was a lumbar support for driving. While my car has seats that are both comfortable and supportive, I do a lot of long drives for sports and to visit my kids in college, and it’s tough to maintain perfect posture for so long (at least for me, it is). I ordered this from the doctor’s office parking lot and used it that very same weekend, which involved several days of more than 8 hours at a time in the car. What a difference it made!
It took a little adjustment in the car because it’s kind of bulky and pushes you forward, so you need to spend a moment adjusting the seat and mirrors. Once I got settled, it made me realize how much I schlump when I drive. My posture was completely different, with this holding me in place. Now I put it in the car all the time, and when it’s not in the car, I have it on my desk chair for computer work. I will probably end up just getting a second one.
In addition to lumbar support, my doctor told me to start doing yoga. Yes, my doctor prescribed yoga. I told him that I’m not really a yoga person. I’m very Type A, and my mind wanders and goes to my endless “to-do” list, and it’s just not fast-paced enough for me. He listened with a kind and open expression on his face and just replied, “Try yoga.” Sigh. I don’t like yoga. I’ve already decided that. I like Pilates reformer, hip hop class, and circuit class. I like it when the class moves from thing to thing, and I feel sore the next day. It makes me feel like I’ve accomplished something. None of those are options right now because I can’t lift my left arm over my head. So, yoga it is. He presented it to me as a goal-oriented task to strengthen my spine. Ok, I can get behind achieving a goal! I got this mat and signed up for a class at a local studio.
The mat is cushiony and soft, which makes me feel comfortable in a setting that I find mildly uncomfortable. The carrying strap makes me feel like I’m faking it ’til I make it, and maybe I look like I am supposed to be there, not just someone stumbling in with a purse, my water bottle, and a partially unrolled mat. Turns out you don’t necessarily need a water bottle for a yoga class. Who knew? While I’ve started with just the mat, I am getting better at being more open to trying new things, and I’m going to different types of classes these days. I have discovered that there are a lot of benefits to yoga, and maybe it’s exactly what my racing mind needs. It’s just what the doctor ordered.
Like Yoga is working on more than just my spine, I’m moving into caring for our hearts and minds and our overall wellness here, too. While I am a novice yogi, I am not a complete stranger to alternative techniques or products to care for and heal my mind and body. I mentioned the Headspace app above. I have been using it for years. Originally, it was a tool to help me fall asleep, and as I have become more familiar with its offerings, I find that it’s become a go-to whenever I need to re-set and re-calibrate. It can be a fantastic tool to help manage anxiety, and it has meditations that are appropriate for all ages and goals.
Since I can’t do yoga or listen to Headspace all the time, everywhere, I use Chill Pill. Firstly, I just like the scent. Secondly, aromatherapy is a tried and true method of promoting health and wellness. Chill Pill combines sweet orange, lavender, basil, peppermint, chamomile, and patchouli essential oils to create a soothing, peaceful blend. The little roll-on is easy to take with you because it’s mess-free. I keep one in my purse and one on my nightstand. Stressful meeting? Try some Chill Pill.
We have talked about cervical spine support, lumbar support, and yoga to build strength from the inside out. I have recommended Headspace for meditation. If there is one thing that you want to take away from this post that will provide you with lasting change for the better, it’s this journal (if you use it). I started using The Five Minute Journal many years ago. It’s a quick and easy way to start a journaling journey, or if you are like me and just bad at journaling, it’s like bowling with the bumpers on the lane. Each day starts with a quote to get you thinking, and then there is a short, guided question-and-answer section focused on what you are grateful for on this particular day, three things that would make the day great, and a mantra or larger goal that you are working towards.
I have given this as a gift to friends and also to my children. It has served as a conversation starter with my kids. We have the words written down right in front of us, making it easier to talk about what we might want for ourselves or what we might be struggling with at any moment in time. Because I’m not consistent, I tend to use my journal when I’m in a time of transition or struggle. Once I’m back on my feet, it falls to the side. The cool thing about this stop-and-start nature of my journal is that because each book may cover several years for me, I can flip through the pages and go back to see something that was once a goal or a dream or a wish, which is now something that I achieved and is part of my life to the extent that I might take it for granted. It’s a consistent reminder of the places I have been, the path I’ve taken to get where I am standing today, and a map for me to fill in, guiding me to where I want to be.
This site uses affiliate links. If you purchase something via one of these links, I may make a small commission (but it doesn’t affect your price or purchase!). As an Amazon Associate, I earn from qualifying purchases.