| How to Get a Crick Out of Your Neck Posted: 24 Jun 2016 05:00 PM PDT A crick in your neck can vary in severity from mild stiffness to severe, sharp pain. Home treatment usually works well for mild, one-time cricks, but severe cricks in the neck or chronic neck pain may need to be treated professionally. Here are a few common methods to use when trying to get a crick out of your neck. EditTreating Your Neck at Home - Use an over-the-counter pain reliever. Possible options include aspirin, ibuprofen, and naproxen.[1]
- Anti-inflammatory medications like these reduce the swelling and ultimately relieve the pain.
- Before taking an over-the-counter medication, make sure that you are not on any prescription medications that could interact negatively with the drug. Moreover, you should also make sure that you do not have any medical conditions that prevent you from taking one or all of these drugs. For instance, someone with an ulcer should avoid taking aspirin.
- Note that over-the-counter medications only provide temporary relief. Do not let the immediate lack of pain lull you into a false sense of security, since you can still worsen the strain by overworking it.
- Apply cold and warm packs. Both cold and warmth can help with a crick in the neck, but for best results, you should consider alternating them.
- Begin by applying an ice pack for 7 to 20 minutes. The cold reduces inflammation, and it must be applied first. A bag of frozen vegetables or ice wrapped in a towel will work, too, but you should never apply ice directly to the skin.
- Take a warm shower, use a hot water bottle, or use a heating pad, set to low, on the back of your neck. Apply heat in 10- to 15-minute segments or less.[2] Heat soothes sore muscles, but it can make inflammation worse if applied too often.
- Give your neck a break from both. You can alternate between cold and warmth throughout the day as necessary, but you should give the muscles in your neck 30 minutes or more in between treatments so that your neck has a chance to stabilize itself.
- Rest your neck. Lie down on your back several times throughout the day so that your neck has a break from the strain of holding your head up.
- Do not lie on your stomach, since you will need to twist your neck when you do so. Your neck should be straight as you lie down.
- If the crick is not severe enough to warrant lying down, you should still reduce your activity for a few days. Do not do any heavy lifting or twisting for the first 2 or 3 weeks at minimum. Avoid jogging, football, golf, ballet, weightlifting, or other strenuous exercise.[3]
- Do not rest too much, however. If you do nothing but lie around all day, the muscles in your neck will become weak. As a result, when you are forced to resume your usual activities, you are more likely to hurt your neck again. Alternate periods of rest with periods of non-strenuous activity during the day.
- Keep your neck supported. Wear a scarf or turtle-neck sweater to provide gentle support throughout the day. Alternatively, you could also position a neck pillow behind your head as you work.
- Usually, stiff support is not necessary. If you are unaccustomed to it, stiff support may actually aggravate the problem or cause you to experience pain in other areas of your body, like your back. Soft support is often sufficient.
- Gently stretch your neck. Slowly move your neck from side to side, holding it in place for 30 seconds with each rotation.
- Focus on stretching your neck to the side and to the front, but avoid bending it too far back, since this often aggravates a crick in the neck.
- Only stretch as far as the pain will allow. Do not try to "push" your way past the pain and do not perform these exercises too quickly.
- Carefully massage your neck. Use your fingers to gently rub the back of your neck, near the crick, for up to 3 minutes.
- Do not apply firm pressure and stop immediately if mild pressure makes your neck hurt more.
- If you are unable to bend your arms back due to the pain, ask a friend or family member to gently rub the area for you.
- Mind your posture. Your neck should be fairly straight as you sit and lie down, but do not hold your neck stiffly in an effort to maintain the position.
- This treatment is more long-term than short-term, since good posture is essential to preventing neck cricks from coming back.
- Lie down on your back or side as you sleep. Do not sleep on your stomach, since doing so twists your neck in awkward positions. Make sure that your pillows are not so high that they cause you to bend your neck, but also make sure that they are not so low that they offer no support.
- Avoid sitting too long with your head bent down or leaning forward. Take breaks throughout the day to stretch and move around.
EditSeeking Medical Treatment - Get chiropractic treatments. A doctor who specializes in chiropractic techniques can apply gentle force to a joint in an effort to work it back into place after being thrown out.
- Chiropractic treatment to the neck is a safe and effective way to remove the cause of the crick in the neck, and can also be used to fix the cause of a pinched nerve. [4]
- Most chiropractors also incorporate physical therapy and massage into their practice.
- Ask your doctor for a prescription pain medication. If the pain does not respond to over-the-counter medication after several days, your doctor may prescribe a muscle relaxant or tricyclic antidepressant.
- Muscle relaxants reduce the strain and discomfort caused by overworked neck muscles.
- Some antidepressants increase neurotransmitters in the spinal cord, thereby reducing pain signals sent to the brain.[5]
- Go to physical therapy. Physician-prescribed neck exercises and traction can provide immediate relief while strengthening the muscles, helping to prevent future cricks in the neck.
- A physical therapist can lead you in performing specific neck exercises and stretches that can aid in your long-term recovery. The therapist will likely ask that you perform the treatments at his or her office initially, but most of these can eventually be done at home.
- Traction is a specific type of therapy that relies on a system of weights and pulleys to stretch your neck out. It is always done under professional supervision, and it works best when the crick is linked to nerve root irritation.[6]
- Request a medical neck collar. These collars provide stiff support for your neck and help to relieve pain by reducing the amount of pressure on your neck muscles.
- You should wear such a collar for no longer than two weeks, though, since wearing it past this time can actually cause the muscles in your neck to weaken.
- Inquire about steroid injections. The doctor injects corticosteroid at the nerve root and into the joints or muscles of your neck.
- This is an especially helpful treatment for cricks in the neck caused by arthritis.
- Similarly, the doctor may inject a numbing medication like lidocaine into the neck.
- Find out if surgery is an option. Surgery is usually involved in severe cases where the nerve roots or spinal cord are the cause of the problem.[7]
- Most cricks in the neck are not caused by such serious matters, however, so surgical treatments are not often used.
- Go to an acupuncture practitioner. A certified practitioner inserts sterile needles into pressure points along the body to relieve pain.
- Studies are mixed about the effectiveness of this treatment for cricks in the neck, but the therapy may be worth looking into if you experience such cricks chronically.
- Have a professional massage. When performed by a trained practitioner, a massage can provide long-term pain relief.
- A professional massage is worth looking into if the crick in your neck feels mildly better when you rub it gently.
- Learn about TENS. With transcutaneous electrical nerve stimulation (TENS), electrodes are placed near the skin and a small electrical pulse is sent through the electrodes to relieve pain in that area.[8]
- There is emerging clinical evidence to show that TENS can be helpful--with the correct frequency and intensity--to a variety of pain conditions.[9]
- Though personal TENS units are available for purchase, it's recommended that for most effective results, you receive treatment from a doctor.[10]
- Seek medical help immediately if the crick in your neck prevents you from touching your chin to your chest. Stiffness this severe can be a sign of meningitis.
- Contact your doctor if your symptoms do not respond to home treatment within one week, if the crick was caused by an injury, if the pain prevents you from sleeping or swallowing, or if it is accompanied by numbness or weakness in your arms.
EditThings You'll Need - Over-the-counter pain reliever
- Cold and warm packs
- Scarf, turtle-neck sweater, or neck pillow
- Prescription pain medication or injections (optional)
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| How to Adjust Your Bike Seat Posted: 24 Jun 2016 09:00 AM PDT Having your bike seat adjusted to the right height is essential for a comfortable ride, efficient pedaling, and avoiding injury. Luckily, adjusting your seat is easy on almost all bikes, and you can make simple adjustments to get everything just right. EditAdjusting Seat Height - Know that a seat at the correct height leads to comfortable, even pedal strokes. You know your seat is at the right height if you can keep your hips stable on the bike instead of rocking them back and forth to reach the bottom of the pedal stroke. When your foot is at the lowest point while pedaling, you want your knee to be slightly bent, not locked out completely straight or curved.
- Your knee should be bent roughly 25 degrees. This feels similar to standing upright in an athletic position-- just a slight bend is enough.[1]
- If you do not have access to measuring tape, use this as your guideline for adjusting the seat height by hand: knee slightly bent, hips square while riding, and comfortable ability to pedal.
- Measure your inseam. This is the distance from your crotch to the floor measured down the inside of your leg. To get an accurate inseam reading:
- Hold the spine of a hardcover book under your crotch, mimicking the feeling of a seat.
- Stand with your feet 6" apart.
- Measure from the spine of the book to the floor. This is your inseam.[2]
- Multiply your inseam by 1.09. The resulting number will be the distance in inches that should be measured between the top of your bike seat and the axle of your pedals. For example: an inseam of , multiplied by 1.09 equals . So the top of your seat and the axle point of your pedals should be apart. (This measurement can also be calculated with centimeters).[3]
- Learn how your seat post adjusts. All seat posts are are loosened and adjusted at the junction where the seat post meets the bike frame. A quick-release lever at the base of the seat post can be pried opened and adjusted by hand. If there is a small bracket with a screw in it, you have a bolted seat post: use an Allen key or adjustable wrench to loosen the bolt just enough to move the seat post.
- Adjust the seat height to your measured length. Gently slide the seat post up or down to reach your ideal measurement. It can help to nick the post at the right height, so you can find this adjustment again if the seat slips or someone borrows the bike.
- Tighten the seat firmly. Either press the quick-release lever back down to its locked position, or re-tighten the bolts with your Allen key or adjustable wrench until there is no movement. You do not need to get it so tight that you can't undo it later. Basic hand tightness will be enough.
- Check your measurement on a test ride. Head out into the driveway and go for a slow test ride. Make sure you can easily reach the pedals and get onto the bike, and you knees are not locked. Try standing while you pedal to make sure you can comfortably get out of the saddle. Make sure that the seat is facing straight ahead or your riding position will be awkward and uncomfortable.
- Place the ball of your foot on the pedal when you ride. There should now be a slight bend (25 degrees) in your knee when the pedal is at its lowest point. This is your optimal seat height.
- If you have clip pedals or cages, make sure you use them on your test ride -- they will affect your ride.
- Everyone has a different body type -- your inseam measurement should be used as a starting point. You should then adjust the bike to fit you comfortably.[4]
- Troubleshoot any issues by moving the seat slightly up or down. If you have knee pain, the biggest cause is usually your seat height. Depending on what the pain is, you likely have different problems. However, if the pain does not go away with seat adjustments you should see a doctor.
- If the pain is on the back of your knee, the seat is too high.
- If the pain is on the front of your knee, the seat is too low.[5]
- Your hips should be sturdy, not rocking, while you pedal. If you slide your hips to each side with your pedal strokes, your seat is too high.
EditAdjusting Seat Placement - Know that the angle and forward position of a bike seat will affect your riding comfort. The height of your seat isn't the only thing that matters. Seats can be slid forward and backward and angled up or down to get rid of sore spots and make a more comfortable ride. To test for the perfect fore/aft position of the seat:
- While riding, stop your feet so that one pedal is at 3:00 position (completely forward. Your foot should be flat.
- Imagine a straight line coming down from the front of your knee to the ground.
- This line should intersect through the middle of your pedal. In other words, your knee should be right over your pedal when in the 3:00 position.[6]
- Loosen the bolt underneath the seat to change forward/backward seat position. On the back of the seat, pointing down at the back wheel, is a small bolt that controls the seat placement. It connects to a bracket that clamps onto small metal tubes that hold the seat in place. Loosen this bolt by turning it counter-clockwise to lower the pressure on the clamps that keep the seat in place.
- Make sure the seat is far enough forward for a comfortable ride. You should be able to comfortably reach your handlebars, and your knee should be over the pedal when your foot is at 3:00 in the pedal rotation. A good test is to try standing as you ride. If your seat is in the right position, you should be able to stand up easily without pulling or pushing on the handlebars. If you experience any of the following problems, slide the seat forward or back while the bolt is still loose:
- Trouble standing, reaching for the bars, and finger numbness can mean the seat is too far back.
- Trouble feeling comfortable down hills and shoulder pain can mean your seat is too far forward.[7]
- Make sure that your seat angle is level with the floor. Use a carpenter's level to make sure the seat is flat -- this evenly distributes your weight for more comfortable riding. That said, if you experience discomfort in your crotch you can adjust the seat a little, though no more than 3 degrees in either direction.
- Women should typically tilt the seat slightly down for more comfort.
- Men should typically tilt the seat slightly up for more comfort.[8]
- Loosen the bolts on the side of the seat to change the seat angle. This bolt, usually on the right of the seat, allows you to easily change the angle of the seat and then tighten it in place again. Some older seats have two small bolts underneath the seat, one in front of the seat post and one behind, that are needed to change the seat angle. You must tighten one side to push that side up while loosening the other, almost like a see-saw.[9]
- Never make large adjustments to your seat angle. Check you seat height and forward position first, then adjust the angle slightly, if at all.
- It is best if you adjust the seat height while wearing the shoes you plan to ride in.
- If your seat is too low, pedaling will quickly become exhausting. If your seat is too high, you are overextending your legs and rocking your hips, which could put you at risk for injury.
- Most bike shops will happily fit you to a bike of the correct size, or help you find your ideal adjustments on your own bike.
- As you make your final adjustments, make sure that your seat is straight to the bike, not twisted to the left or right. Your eyes should tell you whether the seat is properly aligned.
- Bike frames come in many different sizes and styles, which can affect your riding position and comfort. A bike shop can help you identify a bike that's right for you and get it adjusted properly.
- Always inspect your bike before you ride it.
- Riding an ill-fitting bicycle puts you at risk of repetitive-stress injuries.
- Do not raise your seat above the warning line printed on the seat post.
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| How to Read an MRI Posted: 24 Jun 2016 01:00 AM PDT An MRI machine uses a magnetic field to produce clear, detailed images of the brain, spine, heart, bones, and other tissues, making it an extremely valuable tool for doctors. Most modern MRI centers can give you a copy of your MRI on a disc or flash drive after your appointment — you may not even need to ask for it specially. While it takes a doctor to make a diagnosis from an MRI, viewing and analyzing your MRI at home is easy — just don't jump to any conclusions without consulting with a doctor. EditLoading Your MRI - Insert your MRI disc into your computer. Today, you will usually be given a disc with your images on it after your MRI. The main purpose of this is so that you can give the disc to your doctor, but there's nothing wrong with reading your MRI at home. Start by putting the disc into your computer's DVD drive.
- Note: Some MRI centers may have different policies for giving patients copies of their MRI. For instance, instead of a disc, you may be given a USB drive. It's even possible to host and send MRI files online.[1] The important thing in any case is to get the MRI files onto your computer.
- If the program loads automatically, follow the on-screen prompts. If you're lucky, the program will automatically load when you put the disc into your computer. In this case, simply follow the instructions on screen to install and access the program. Usually, you'll want to use the default option (or "Yes," "OK," etc.) or every prompt you are given.
- However, MRI viewing software is notoriously unreliable — it's something that even doctors have a hard time with.[2] You may need to take extra action (see below).
- If necessary, install the viewing software. If the software doesn't load automatically, most MRI discs will come with some way to install it on the disc. In general, you'll need to open the disc to explore the files, find this installation program, and run it. The exact steps you need to take will vary depending on how your MRI center has packaged your images on the disc.
- If you're not having any luck or you can't find an included installer program, try downloading a free MRI viewer from the internet. This site has many links to programs that can view medical images in the standard DICOM format.[3]
- Load the study. Again, the exact steps you'll need to take here can vary slightly depending on the exact program you have packaged with your images. Generally, most MRI viewers will have some sort of option to load or import images that you can select from the menu bar at the top of the screen. In this case, select this option, then pick the image file on your disc that you'd like to look at.
- Note that most medical imaging software refers to collections of images as "studies". You may not see an "import image" option, but you'll probably see something to the effect of "import study."
- Another option you may encounter is that, as soon as the program loads, it will present you with a "table of contents" of all the MRIs on the disc. In this case, simply select the study you want to view first to proceed.[4]
- View the images. Most MRI programs start with a large black space on one side of the screen and a smaller toolbar on the other side. If you see small preview pictures of your MRI images in the toolbar, double click on the image you want to view. It should load a large version of the image into the black area.
- Be patient while you wait for your images to load. Though the viewing programs don't usually look like much, a single MRI image contains a large amount of information, so it may take your computer a moment or two to finish the job of loading it up.
EditMaking Sense of Your MRI - Familiarize yourself with the different MRI viewing schemes. When your MRI first loads up, if you're lucky, it will be immediately obvious what you're looking at. However, in many cases, the image you see may be a completely unintelligible mix of black, white, and grey. Knowing how MRIs are shot can help you make sense of your images. The three main ways MRIs are displayed are:[5]
- Sagittal: Often the easiest for non-doctors to interpret. Sagittal MRIs are basically side or profile views of your body. The image is as if you've been sliced in half vertically, from your head to your pelvis.
- Coronal: These images are basically a "head on" view of your body. You're looking at your features vertically from the front — as if you were standing facing the camera.
- Cross-sectional: Often the hardest for non-doctors to interpret. Here, you're basically viewing thin slices of your body from the top down — as if you've been cut into many thin horizontal slices from your head to your toes like a salami.
- Look for contrast to identify different body features. MRIs are in black and white, which can sometimes make it hard to tell parts of the body apart. Because there's no color, contrast is your best friend. Luckily, different types of tissue show up as different shades on an MRI, so it's easy to see contrast where differing tissues meet.
- The exact shade that each type of tissue will be depends on the MRI's contrast settings. The two main contrast settings are called T1 and T2. Though the differences between these settings are minor, they can help doctors find problems more efficiently. For instance, T2 is usually used for diseases (as opposed to injuries) because diseased tissues tend to show up better on this setting.[6] This site has a good guide to the differences between T1 and T2.
- Pick an appealing series layout. MRI programs almost always have the ability to display more than one image at once. This makes it convenient for doctors to compare different views of the same area or even MRIs taken at different times. For most non-doctors, it's easiest to simply choose a one-image-at-a-time layout and cycle through the images individually. However, there should be onscreen instructions to show two, four, or many more images at once, so feel free to play around with this feature.
- Use the section-cut line to see where cross-sections are located. If you display a cross-sectional image along with a sagittal or coronal image, you may see a section-cut line on the second image. This will be a straight line running through the image, but it may not be present on all MRIs. If your image does have one, this shows where on the second image the cross section is located.[7] You should be able to move the section cut line toward the center, right or left of the image. This will change the larger layout image to show the body from the new direction of the scan.
- The section-cut line on the layout picture also shows the direction that the image was taken from. For example, if your MRI were a picture of an everyday object, like a tree, the section cut line might show you if the picture was taken from above in a plane, from a second-story window, or from the ground.
- Drag the section-cut line to view new parts of the study. Dragging the section-cut line to a different part of the image allows you to "move around" your MRI images. The image should change your view to the new area automatically.
- For example, if you're viewing a sagittal image of your spine along with a cross section of one of your vertebrae, moving the section-cut line may allow you to cycle up and down through the various vertebrae above and below it. This can be useful for locating problems like herniated discs.
EditAnalyzing Body Structures - Look for non-symmetrical patches. By and large, the body is very symmetrical. If, in your MRI, you notice a patch of lightness or darkness on one side of your body that does not match what's on the other side, this can be cause for concern. Similarly, for parts of the body that have many similar features repeated multiple times, a difference in one of the features can be a sign that something is amiss.
- A good example of the second case is for spinal disc herniations. The spine is made up of many different bone vertebrae stacked on top of each other. Between every two vertebrae is a fluid-filled disc. When you get a herniated disc, one of these discs breaks and the fluid leaks out, causing pain as it presses against the nerves in your spine. You'll be able to see this on a spinal MRI — there will be a long line of "normal" vertebrae and discs, with one noticeably bulging out.
- Examine the structure of the vertebrae for spinal MRIs. MRIs of the spine are typically some of the easiest for non-doctors to read (especially in sagittal view). Look for noticeable misalignments in the vertebrae or fluid discs. Having just one of either be out of alignment (as in the example above) can be the source of serious pain.
- Behind the spinal vertebrae, in sagittal view, you'll see a white, rope-like structure. This is the spinal cord, the structure connected to all the body's nerves. Look for spots where the vertebrae or discs seem to "pinch" or press into the spinal cord — because the nerves are so sensitive, just a little pressure can lead to pain.
- Use cross-sectional views to spot abnormalities in brain MRIs. MRIs of the brain tissue are often used to check for brain tumors, abscesses, and other serious problems that can affect the brain. The easiest way to see these things is usually to choose the cross-sectional view, then descend slowly from the top of the head downward. You're looking for anything that's not symmetrical — a dark or light patch that's on one side but not the other is cause for concern.
- Brain tumors often take the form of round, golf ball-like growths in the brain which will usually show up as either bright white or dull grey surrounded by a ring of white.[8] However, other brain problems (like multiple scleroses) can also have a whitish appearance, so this alone may not be a sign of a brain tumor.[9]
- For knee MRIs, look for inconsistencies between the two knees. Comparing coronal views of an injured knee with those of a healthy knee can make it easy to spot problems. A few of the issues you may want to look out for include:[10]
- Osteoarthritis: Decreased joint space in the affected knee. Formation of osteophytes (jagged boney projections the form off the side of the affected knee).
- Ligament tear: Increased joint space in the affected knee. Pocket may fill with fluid that shows up as white or light-colored. Separation of the ligament itself may be visible.
- Meniscus tear: Abnormal joint spacing. Dark-colored features on either side of the joint space pointing inward.
- Never diagnose yourself from your MRI images. This bears repeating: if you see something that you're not sure about on MRI, don't assume that you have a terrible illness without talking to your doctor. Conversely, if you don't notice anything out of the ordinary on your MRI, don't assume you're fine without talking to your doctor. Ordinary people don't have the knowledge and training to make accurate diagnoses, so, when in doubt, always get the advice of a medical professional.
- Note that cross-sectional images are sometimes referred to as "axial" images.[11]
- Not having any luck viewing an MRI file in the DICOM format? You may want to to try converting to a different file type. The University of Oregon offers a free file converter utility (with instructions for use) here.[12]
EditSources and Citations
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