Health Products Buyer’s Guide: Back Pain Products to avoid and a few that are worth a second look.
Disclaimer: This is not intended to be advice. Use of this document does not form a doctor-patient relationship – all the information in this document is to be considered as educational only. Consult your health care professional directly before using any of these products or following any of the tips.
The Neck Roll Thing. 😊
These are really popular on TikTok and Amazon and it seems to have great reviews. The only trouble is there are also some really bad reviews where people report that their condition got a lot worse.
Stretching your neck in this way can be really effective but on the wrong person it has the potential to create serious injuries. Could it help you? Maybe. Consult your spinal health professional before using this. There are other devices that are backed by rigorous scientific research. One example is a device called the “Cervical Denneroll”. Use of a cervical denneroll is preceded by an evaluation from a qualified professional that includes an x-ray of your neck and upper back. The user needs to be trained on how to use it properly, proper positioning, length of usage and how to know when to stop using it! I use the cervical denneroll in my practice.
Pro’s: It seems to help some people. Cons: It has the potential to injure you. It’s a shot in the dark.
Verdict: 👎
The Shoulder Harness
This one is kind of interesting. I can say that several of my patients have had success relieving upper back tension with the shoulder harness. How does it work? I’ll start by saying what it does not do. It doesn’t pull your shoulders back…it reminds you to pull your shoulders back.
When you sit at a desk working at a computer for long enough, your shoulders will round, your posture will slump and your head will pull forward. All of that leads to pain from your hips to the top of your neck.
If you are wearing the harness and your shoulders start to round and slump forward, your posture will create some tension in the harness and it will feel uncomfortable. Instinctively, you will respond by sitting up straight to relieve the tension in the harness. It’s as simple as that. To be clear, the harness does not pull your shoulders back, it reminds you to pull your shoulders back.
I don’t have a shoulder harness to recommend in particular, they are all pretty much the same. Check the reviews.
Verdict: 👍
The Back Cracker:
Ugh. Just don’t. It makes for great TikTok videos and Instagram reels where people lay on this device and it creates a satisfying “crack” but this contraption is nothing but trouble in my opinion.
There is one condition where it might actually be helpful but that recommendation would only come after a proper assessment with x-rays was done by someone who understands spinal biomechanics. Overall…I would say avoid this like the plague.
Pro’s: Makes a cool video. Con’s: too many to list.
Verdict: 👎👎👎👎👎
The Theracane
A great product that is really useful to help work out some of the knots and trigger points in your back, glutes, shoulders and neck. There are plenty of knock-offs on Amazon that may be just as good as the name brand.
Pro’s: effective DIY tool for soft tissue irritations Con’s: It won’t actually fix a problem where the spine is at the root of the issue.
Verdict: 👍
Lotions/Potions/Essential Oils/Ice/Hot packs.
There are a ton of products on the market that provide temporary relief for pain. The key word is “temporary”. Follow all the manufacturer’s instructions for use. My favorite product when I have neck pain is Lakota. There are many subtypes and the best one in my opinion is “Lakota Arthritis” in the roll-on format. Caution: It can get really hot. Follow the instructions.
If I have a headache, I like to use peppermint essential oil. I rub it on, it helps.
Ice Vs Heat
If I have low back pain, I tend to favor ice. Icing should be done for a maximum of 15 min in the lower back and 10 minutes if you apply it to your neck. Always use a thin, moist tea towel between the ice pack and your skin. A bag of frozen peas makes a perfectly good ice pack. Should you use ice or heat? Research suggests that ice prolongs the recovery process in acute injuries like a sprained ankle but for chronic pain I use a rule of thumb. If the pain feels “fire-y” and irritable, especially at the end of the day, I will reach for the bag of frozen peas. If I’m stiff and achy – I may reach for some heat. Pro-Tip: movement beats heat any day. Stiff sore back? I walk until I’m sweaty (heat) and then I use some gentle stretches.
Arnica
Arnica is a “natural” compound and can help reduce inflammation and pain. I have never had good luck with it but some people swear by it. “Traumacare” is a popular ointment that contains arnica. You can get it at most pharmacies. The last time I saw it, it was in stock at IDA. Nutrichem also carries it.
Dr G has been a Chiropractor in Ottawa for over 20 years. He got his start in health care as a Paramedic and transitioned to Search and Rescue with the Canadian Coast Guard and finally as a Registered Nurse at the Ottawa General Hospital before returning to school to become a Chiropractor.
“I love Ottawa, I love this profession and most of all, I love caring for people. If you are struggling, feel free to make an appointment with me. If I think I can help, I will tell you. If I don’t think I can, I will help you find someone who can.”
PS: Google us and check out our reviews.
Standing desks have gained immense popularity in recent years, with many professionals and users touting the benefit of back and neck pain relief. Standing is almost always better than sitting but are sit stand desks worth it? Yes and no.
If I had a “desk job” I would consider an alternative that may take some getting used to but trumps a sit stand desk hands down. But first – here is my case against a standing desk.
Prolonged Standing Can Lead to New Problems
While sitting for extended periods isn’t great for your spine, neither is standing in one place for too long. Prolonged standing can lead to its own set of issues, including muscle fatigue, varicose veins, and increased pressure on the lower back. HINT: You need a dynamic work environment.
Proper Ergonomics Are Still Essential
Just like sitting at a traditional desk, using a standing desk improperly can lead to knee pain, and back and neck pain. It’s crucial to maintain good posture and ergonomics while standing. Many people make the mistake of slouching or leaning on one leg, which can strain the spine. I’ve seen my fair share of new patients who suffer from standing desk-related low back pain due to poor posture.
Lack of Movement.
One of the main benefits of standing desks is the potential for increased movement throughout the day. Simply standing in one place isn’t enough. Your spine is still….still! To truly benefit from the standing desk concept, you need to walk, stretch, or even switch between sitting and standing.
If I Had a Desk Job…What would I Do?
If I had a “desk Job” I would consider a walking pad. Imagine a treadmill tucked under your desk. Walking pads are smaller, flatter, slower and are missing the arm rests you normally see with a treadmill.
Walking pads allow you to walk slowly while working, adding movement to your day without compromising your productivity. Walking pads can reduce the strain on your lower back and leg muscles that often comes with prolonged standing. However, it’s essential to maintain proper posture even while using a walking pad to ensure the best results for your spinal health.
There are some downsides though. If you want a break, and need to transition to sitting – it’s more challenging than a sit stand desk to go from walking to sitting. You also need some coordination as I imagine there is a risk of falling, and you would definitely need to get used to typing with the gentle sway of a slow walking gait. Overall, I think they are a no-brainer. Walking pads are widely available and you can find them at Best Buy and Amazon. The reviews speak for themselves.
It happens. You will enjoy some improvements and then, maybe for no good reason, it seems like you are back to the beginning. How can that be? “I have the best chiropractor in Ottawa !”
When you look at the stock market, the line is wiggly. There are “up” days and there are “down” days. Sometimes there are BIG down days…but the market always bounces back. But you have to play the long game.
It’s kind of the same thing we see in recovering your health.
The line shown below happens to be the market price for Amazon stock over time.
There are good days and less-good days…but over time – it’s all good.
Now pretend that the line represents your health recovery. You started at the bottom where it says “You are here”, you enjoy some relatively early improvements. You have less pain, sleeping is improved and you have confirmed that you have the best chiropractor in Ottawa. 😎
Then…it happens. You have an inevitable setback. To make matters worse, you can’t think of anything you did to “deserve it”.
It’s discouraging but pretty normal.
When it happens…be assured you are in good company. It happens to most people. Just like investing in the market, you are better off playing the “long game”. If and when a setback happens, make sure to let me know. If your next appointment isn’t for another week or two, the best thing to do is call and move your appointment forward to the next day if possible. Just because your next appointment is not officially for another week or so…you aren’t banished until then.
Call us and get in asap.
What to expect going further.
Your body is a living thing…and like all living things, it has ways to cope with its’ environment. For example, a fever is inconvenient but it is a mechanism your body has to cope with infection. Muscle spasm is painful but it is a mechanism for your muscles to act as a “cast” to protect other more delicate structures (like nerves and ligaments).
Your body is really good and healing itself. When your body is under too much emotional and physical stress, it starts to lose its’ ability to heal. Chiropractic care is not intended to ensure that you never have pain again…it is intended to relieve some of the physical stresses in your spine allowing your body to right itself more easily.
What that means for you is you can expect that you will have some relapses – but instead of being stuck with pain and disability for weeks or months – it can be as little as hours or a few days. Chiropractic helps your body heal itself.
Play the long game, don’t panic if (when) you have a relapse, trust the process.
Here for you 100%
613-224-5400
PS – be sure to head over to the “Self Help” section of the website. There’s lots of DIY goodies there.
As a chiropractor in Ottawa, I’ve watched as most of the Ottawa workforce has moved from nicely controlled, ergonomically refined workspaces to working from home. As a result…
A tidal wave of upper back pain and pain in between the shoulder blades.
This video shows one simple DIY routine to help alleviate upper back pain and stiffness. As you watch this video, keep in mind the point isn’t so much to stretch the upper back, but rather to increase how well those bones in between the sh0ulder blades move. Move slowly and deliberately.
This routine is a great addition to the Hip Openers..
Remember that I look for 3 things (at minimum) every time you visit.
Inflammation or swelling,
Rigidity or stiffness in the bones,
Alignment.
This routine tackles the stiffness and to a lesser extent, the swelling in your upper back. It isn’t as precise as what I do in the clinic but it is still helpful.
Give this a try and let me know how it goes.
-Paul
PS – DISCLAIMER: Always speak to your health care professional (like me) before starting any kind of exercise program.
Dr Groulx is a chiropractor registered with the College of Chiropractors of Ontario.
The best pillow for your neck is the Obasan pillow (in my opinion). Chiropractors in Ottawa are always being asked, “Which pillow is the best for my neck?”
When I visit chiropractors near me, a lot of them agree. Obasan. Most of us have them on our bed.
I have never been a fan of most of the “special pillows” that are available. Most of the time they are a bit of a “gizmo”. Plus, what is wonderful for one person, turns out to be the pits for someone else.
Cutting to the chase. OBASAN pillows.
USE PROMO CODE: “crestview” for an $80 discount!
Manufactured locally, which is a great opportunity to support a small locally owned MANUFACTURING company.
Fully customizable for your style of sleeping.
Made with fully organic materials.
Zero off-gassing. (Most bedding materials off-gas for months. YUCK.
There is one downside. They are expensive. Starting at $169. Yikes! But…They’ve partnered with us and are offering a great Christmas special.
Extra bonus. If you are a little nervous about shopping in person…they have you covered. They will drop-ship them to your door or provide curbside service.
Heads Up! Their website is a little quirky. If you have any trouble you can call them – they will take your order and apply the $80 discount to the queen-sized shredded rubber pillow.
I know, I know…”rubber” doesn’t sound great. It doesn’t look, smell or feel anything like the kind of rubber you are used to. It looks and feels awesome…and smells like nothing!