Stress is a complex, natural response to a perceived dangerous threat. When we feel stress, our bodies release extra adrenaline and cortisol, giving us the temporary ability to move faster, to think more quickly, and to react instinctively. When the threat goes away, our bodies return to a neutral state. This response is healthy and helpful. Chronic stress, on the other hand, can lead to huge changes in the body, including higher levels of pain. Here’s what you should know about the impact of stress.
Cortisol is an important hormone in our bodies; it helps control immune function, is an important part of our body’s inflammatory response, and helps control blood sugar. Cortisol levels are normally highest during the day, with a regular drop at night. When we are under chronic stress, however, that drop does not occur. Our bodies continue to pump out cortisol.
At the end of a long, stressful day, we feel it in our bodies. Our necks ache, maybe our lower back hurts. This could be a direct result of holding our muscles tense for a long period of time and usually goes away once we are able to relax or once the stressful event has ended. But did you know that that stress can impact pain levels for chronic pain sufferers?
Stress makes chronic pain more intense for longer periods of time, continuing long after the stressful event has ended.
Chronic pain is long-term pain that requires management and monitoring. Acute pain is pain (often from an injury or muscle strain) that lasts for three months or more. Chronic pain, on the other hand, lasts for more than three months and is difficult to treat. Stress can exacerbate the symptoms of chronic pain throughout the body.
Some studies have shown that a continued release of cortisol can result in higher vulnerability to chronic pain, even if the pain was acute to begin with. This means that a person who has an acute pain episode, as from an injury, is more susceptible to longer healing times and/or chronic pain from that injury.
All of these symptoms of stress impact the body’s ability to deal with the symptoms of chronic pain. For example, anxious people tend to hold their breath. This limits the amount of oxygen available to the muscles of the body, causing them to contract. If the contraction is anywhere that the pain is centered, the sensation intensifies, causing more anxiety, more pain, and so on.
What happens when stress becomes a way of life? What impact does chronic stress have on the mind? Chronic stress can manifest itself in different ways and can be caused by many different things. A stressful job, worries about finances, chronic illness, death of a loved one, or trouble at home: these are just a few of the factors that can lead to chronic stress.
Those who are suffering from chronic stress may respond differently than normal. They may be agitated and angry, with a quick temper: the “fight” aspect of a reaction to stress. Normally small problems, such as slow traffic or a loud child, may cause them to overreact.
This hair-trigger angry response can cause serious health issues. There is a connection between anger and stress and increased risk of heart attack and stroke, even hours after the angry outburst. After an angry outburst, people may be five times more likely to have a heart attack and three times more likely to have a stroke as long as three hours afterwards. This result held true even if the anger was not expressed, and the more angry episodes, the higher the risk.
Instead of being agitated and angry, some people respond to chronic stress by shutting down, becoming nervous or anxious, or overindulging in food, drink, or drugs. These responses are more of the “flight” aspect of stress. The chronically stressed person pulls away from whatever the stress is and becomes withdrawn. In the face of chronic stress, others might freeze up, unable to make a decision or move in any direction. The person responding in this manner might seem calm, but underneath remains very anxious and agitated.
The effects of long-term stress on the healthy body are well-documented, so it stands to reason that one of the effects of stress on a person suffering from chronic pain is more pain.
Beyond this, chronic stress can cause serious, long-term health issues that can only be dealt with successfully once the underlying cause of the stress is examined and addressed.
The best way to counteract this is to reduce stress levels as much as possible. Eliminating stress or developing effective coping strategies result in positive changes to a person’s health and well-being.
Bones are living tissue and, because of this, the body is constantly absorbing and replacing minerals from bones. When the body begins to absorb minerals faster than it can replace them, bone density decreases. This decrease in bone density can lead to osteoporosis, which literally means “porous bone.” Here’s what you should know about osteoporosis prevention and early detection.
Osteoporosis causes bones to become brittle, which means that there is a greatly increased risk of broken bones, especially hips. 40 million people in the United States either have osteoporosis already or are at high risk of developing it. According to an article published in the mcgill Journal of Medicine, as many as 250,000 hip fractures are attributed to osteoporosis each year in the United States.
Bones are living structures in our bodies, and up until around age 35 they are actively growing and getting stronger. Although bones continue to grow for nearly our entire lives, after age 35, bones begin to deteriorate. Once deterioration occurs at a faster rate than bone growth, osteoporosis can develop. Bones develop pockets that cause weakness and can eventually lead to fracture from just a little pressure. The key to managing osteoporosis is focusing on early prevention, correct diagnosis, and proper treatment.
There are often no symptoms associated with early osteoporosis, and later symptoms can be subtle enough to ignore. Because of this, many people don’t realize they have osteoporosis until a bump, strain, or fall causes a broken bone. Therefore, it’s important to be aware of the risk factors for osteoporosis.
Frame size: People with smaller frame sizes are at a higher risk, because they have less bone mass to begin with
If you have multiple risk factors, your doctor might suggest a bone density test. This is also called a bone scan. Even if the patient is not diagnosed with osteoporosis as a result of the bone scan, it’s possible the test might show a lowered bone density. This means a higher risk for osteoporosis later on. Knowing that a patient is at risk for osteoporosis can allow his or her physician to suggest therapies or medications to slow or stop the onset of osteoporosis.
The most effective way to prevent osteoporosis is to maintain a healthy lifestyle during the first two decades of life by eating a nutrient-rich diet and exercising regularly. However, it’s never too late to make lifestyle changes to reduce the risk of osteoporosis.
For example, avoiding tobacco use and excessive alcohol is highly recommended, since both can both weaken bones and lead to osteoporosis. Here’s some ways to practice osteoporosis prevention, both before you’re diagnosed and how to manage symptoms if you are.
A healthy diet is key to osteoporosis prevention. It’s recommended that the average adult get around 1,000 mg of calcium every day, although women over 50 and men over 70 should get about 1,200 mg. When the body doesn’t have enough calcium to function, it takes calcium from the bones, leading to decreased bone density and osteoporosis. The National Institutes of Health provide a table of recommended calcium intake for different populations.
The body also needs vitaminD because it aids in the absorption of calcium. Vitamin D from the sun can be absorbed through the skin, or it can be obtained through diet. Foods like egg yolks, liver, saltwater fish, and fortified dairy products are rich in vitamin D. If needed, there are also supplements available that provide both calcium and vitamin D.
Exercises that strengthen the muscles will also strengthen the bones, which can prevent or slow the onset of osteoporosis.
Activities like running, jogging, dancing, or jumping rope can strengthen bones, but these are all quite high-impact and more appropriate for those who do not have any loss of bone density.
If a patient has already been diagnosed with lowered bone density or osteoporosis, high-impact exercises could cause bone fractures. Therefore, low-impact exercises such as using an elliptical or stair-step machine, practicing gentle aerobics, or walking can be beneficial for patients with osteoporosis.
Another simple but very important way of preventing broken bones is to avoid falling. The people most at risk for osteoporosis are seniors and the elderly. This population is also, unfortunately, more likely to have impaired balance, sight, and strength. And, this can lead to falls.
Simple preventative measures include:
Moving electrical cords
Having proper lighting
Putting salt on ice in the winter
A broken hip can be extremely detrimental to a patient’s quality of life and, in some cases, can even lead to death. Because the hip is so necessary to movement, a broken hip can interfere with the ability to take part in everyday activities.
Many seniors who break a hip are unable to care for themselves afterwards and must turn to long-term nursing care. Additionally, as many as 20% of seniors who break a hip will die within a year. This may be because of conditions related to the broken bone or the surgery to repair the broken bone.
Key to managing osteoporosis is proper diagnosis. This may seem straightforward (go to the doctor, get screened, get a diagnosis), but research from the University of California Davis Health System has found that osteoporosis screenings aren’t targeting the highest risk populations.
The screening records of 51,000 women who were between the ages of 40 and 85 and received health care in the Sacramento region were examined over a seven-year period. Physician and study lead Anna Lee Amarnath found that 42% of eligible women between the ages of 65 and 74 and 57% of women over 75 were not screened. This was true even when these women were at risk and screening was warranted.
Conversely, 46% of low-risk women between 50 and 59 and 59% of those between 60 and 64 were screened for osteoporosis without cause. Amarnath and her team believe this lopsided screening was caused by one primary factor: the timing of menopause.
Most doctors begin to think of osteoporosis risk for their patients when they enter menopause, typically around 50 years of age. Thus, screenings tend to occur at that time. The U.S. Preventive Services Task Force recommends that osteoporosis screenings occur after age 65 unless risk factors are present, but the behavior of doctors in this large study suggests that recommendation is not being followed.
Another population that is typically ignored in osteoporosis screening is men. Although two million men in the U.S. have osteoporosis, with an estimated eight to 13 million more with low bone density, the majority of men avoid osteoporosis screenings.
What is most troubling about these findings is that although men are typically less affected by osteoporosis, when they do have it and suffer a hip fracture because of it, they are twice as likely to die as women. Men are also more likely to lose their independence after a fracture than women and require more post-fracture care.
If you do suffer a fall or break from osteoporosis, it can lead to ongoing chronic pain. For a successful recovery, it’s important to regain mobility and resume normal day to day activities as soon as possible. To assist in this, there are various pain–management techniques that can alleviate discomfort or pain.
Because stronger muscles provide better protection from broken bones, it’s important for patients with osteoporosis to talk to their physicians about pain management techniques, as well as strengthening exercises that are appropriate for them.
Non-steroidal anti-inflammatory medications (nsaids) are effective for reducing inflammation, thereby lessening discomfort.
Alternatively, the patient’s physician may recommend a spinal nerve block injection. This injection is a pain medication, like lidocaine or mepivacaine, that is delivered directly to the affected spinal nerve. A similar procedure called a hip joint injection is the insertion of anesthetics directly into the hip joint. Both a spinal nerve block and a hip joint injection might also contain corticosteroids to reduce inflammation.
Another type of pain management therapy involves electric currents. Transcutaneous electric nerve stimulation (TENS) is the placement of small pads or a cap on the affected area. Electrical impulses are delivered that block pain signals along the nerves. TENS has received support as an effective pain management treatment, that is also very low-risk.
Supplements should be used in addition to, rather than instead of, a healthy and balanced lifestyle. Often, we can avoid taking supplements by making some lifestyle modifications. For some people, though, with their doctor’s approval, supplements can help. If you’re wondering when to take supplements, some conditions could potentially benefit from their use, including depression, fatigue, and bone health. We’ll discuss these aspects as well as what types of supplements to look for.
Supplements have a curious history within the medical industry. Some opponents believe that they are pseudoscience and not worth using to treat chronic conditions. However, medical researchers have been studying the effects of various supplements for a number of conditions, including depression, and have found some compelling evidence for their use, as we’ll discuss further on in this post.
As with all treatments, though, always take great care when adding these or any other supplements to your diets and routines. Be sure to understand the correct amounts, the interactions they may have with other supplements or medications, and any potential side effects or risks. Always talk to your doctor before taking supplements. Some could interact with your current medications or be contraindicated due to other factors.
Further, simply adding these supplements while ignoring exercise and healthy eating strategies won’t solve any underlying issues, like depression or fatigue. Supplements aren’t intended to be a cure for certain conditions, but they can augment treatments and lifestyle changes that work to heal the entire body. Don’t allow yourself to give into the hype over supplements. Instead, seek the advice of a professional to better understand your specific needs and how to integrate them into your current lifestyle.
Most people will feel depressed at some point in their lives. It is a natural reaction to difficult life situations and results in sadness and despair. Most of the time depression is temporary and will subside eventually. However, some individuals suffer from chronic depression that makes it difficult to function, leave the house, or interact with others including family.
Feeling sad isn’t, in and of itself, a definitive symptom of depression. Symptoms of chronic depression can vary between patients but often include:
Chronic depression isn’t something to take lightly. Nearly 7% of adults in the U.S. experience depression at this level. Women are 70% more likely to become chronically depressed than men. While it is more common in adults over thirty, over 3% of teenagers between the ages of 13 and 18 also struggle with depression.
The most important thing for someone with chronic depression is to find the right treatment. All too often traditional medicine focuses solely on the symptoms. Medications are fine if they are supplemented with a holistic approach to treat the entire patient. Good nutrition, exercise, mental health care, and more all add up to a better-rounded treatment plan for someone dealing with the effects of depression. And, as some recent research shows, some supplements for depression could also help.
Frequently, depression is triggered by another chronic pain condition. A study published by Elsevier demonstrated that individuals with inflammatory pain conditions leading to depression could benefit from adding omega-3 fatty acids to their treatments. Omega-3s, most commonly taken as a supplement in fish oil, are beneficial for a number of health reasons including lowering the risk of heart disease.
To determine the effects that fish oil had on patients with the inflammatory condition hepatitis C, researchers recruited patients undergoing treatment and divided them into three groups. Using two of the components of fish oil and a placebo, each for a third of the group, they were able to evaluate which of the three was most effective in battling depression.
Patients treated with the acid EPA, one of the components of fish oil, showed a decrease of hepatitis-C treatment induced depression. However, patients taking the other acid, DHA, or the placebo did not. The study is just one of many that seem to indicate that a supplement of fish oil can help augment traditional treatments for depression.
From Dr. Carmine Pariante from the Institute of Psychiatry, Psychology & Neuroscience at King’s College London:
“The study shows that even a short course (two weeks) of a nutritional supplement containing one such omega-3 polyunsaturated fatty acid (EPA) reduced the rates of new-onset depression to 10%.”
A holistic approach to treating depression does advocate an entire person approach. This may include better nutrition practices, which may incorporate omega-3 fatty acids.
Researchers at Mt. Sinai Medical Center released a study that showed the anesthetic ketamine could have a positive, rapid effect on individuals suffering from depression. However, this treatment is not without its drawbacks. Ketamine has also been linked with drug abuse over the years so using it to treat depression is a careful science that requires low-doses and professional care.
The controlled study showed that intranasal ketamine provided rapid effects within 24 hours for depressed patients who were unable to find relief from any other treatment. In the double blind study, twenty random patients seeking treatment for major depression were given either ketamine or saline. Patients receiving the intranasal ketamine met the study’s response criteria with minimal dissociative effects. Additional outcomes included a reduction of anxiety and a change in the reporting of depression symptoms.
Dr. James W. Murrough from the Icahn School of Medicine at Mount Sinai indicated:
“There is an urgent clinical need for new treatments for depression with novel mechanisms of action. With further research and development, this could lay the groundwork for using NMDA targeted treatments for major depressive disorder.”
The study hopes to initiate more research into the use of intranasal ketamine to see how it can affect patients dealing with major, chronic depression who are unable to find relief through other means of treatment. The team of researchers wants to examine the mechanism and doses, and use functional brain imaging to determine more about the use of ketamine as a treatment for depression.
Of course, omega-3 fatty acids and ketamine are not the only things that can work to augment treatments for depression. Other supplements may include:
B-complex vitamins: These vitamins help the body produce more serotonin that can help fight depression and anxiety.
5-HTP:Short for 5-hydroxytryptophan, this supplement is a serotonin pre-cursor and can sometimes help when depression medications can’t.
Theanine: This amino acid is commonly found in green tea and can be used as a supplement as well. It helps relax the body and calm anxiety.
If you or someone you know battles chronic depression, it is important to seek out professional help to guide your treatment in the right direction. Supplements or exercises alone can’t cure depression. You can find affordable or cheap therapy resources here to get started on your journey.
Bone and joint health may be the keystone to overall health. With a strong skeletal system and flexible joints, a human body can stand up to other issues that it may face throughout a lifespan. The loss of bone mass may be common as we grow older but that doesn’t mean we can’t do anything about it. While these conditions are often considered normal “wear and tear” and are associated with the natural aging process they don’t have to mean an automatic end to the lifestyle you already have.
While there are many conditions that affect bones and joints through the human lifespan the most common are those that affect older adults. These are degenerative conditions more likely caused by aging than injury or illness; however these factors can also play a role in the evolution of the condition. The two most common are osteoporosis and osteoarthritis.
A holistic approach to bone and joint health means paying attention to all of your body’s signals and treating every aspect that makes up our lives. Supplements can be an excellent addition to your daily routine.
This condition is considered, in general, to be part of the body’s aging process. As we grow older our bones begin to become more brittle which can result in painful fractures that are difficult to heal. Osteoporosis is not an absolute, however, and there are many things people can do to slow or stop the occurrence and help heal already weak bones.
Osteoporosis is more common in women than men, but men are susceptible. It frequently occurs in women after menopause due to hormonal changes. Other risk factors include smoking and some medications.
This condition can cause complications for individuals if they should fall and break already weakened bones. Breaking a hip or an arm could result in long-term healing issues and a decreased quality of life. Osteoporosis can also cause the bones in the spine to compress, which can lead to additional problems and painful conditions.
Another common joint condition is osteoarthritis, a form of arthritis. Also associated with aging, osteoarthritis occurs when the protective cartilage between bone joints begins to wear down over time. This causes the bones to rub together uncomfortably and causes pain and inflammation.
Women are also more likely to be affected by the condition. Obesity, joint injuries, genetics, and even certain jobs that create pressure on the joints can lead to osteoarthritis. When someone is overweight, for instance, the added stress on the joints in the hips or knees can cause the cartilage to become damaged or degenerate.
The primary concern with osteoarthritis is long-term pain. Joints may hurt during movement or have lingering pain after. They may become stiff and tender when pressure is applied. It is even common to hear and feel a grating sensation when the joint is moved as the unprotected bones rub together. Someone with osteoarthritis may lose some normal function in the joints that are affected.
There are several supplements that are effective and easy to add to a daily routine. They could help with osteoporosis or osteoarthritis. These include the following.
Everyone knows that calcium is important for building and maintaining strong bones. Milk and other dairy sources, along with leafy green vegetables, can be a great way to get some calcium into the diet but most people aren’t getting nearly enough. And not getting enough may be one of the leading contributors to the degeneration of bones and cartilage in the body.
The good news is that calcium is easy to get as a supplement which makes it extremely simple to use every day. With so many options on the table many experts suggest taking the one that works best and doesn’t cost much. Always talk to your doctor before adding to your routing.
This vitamin helps the body properly absorb calcium. Of course, the best way to get vitamin D is through sun exposure but for a variety of reasons this may not be possible every day. Also, as we age our skin has fewer receptors for vitamin D so it is even more essential to supplement to help with bone loss and prevention.
Experts recommend taking supplements that use vitamin D3 for the best results. While everyone should make sure to get the right amount of this vitamin, women should pay special attention to supplements since they are more susceptible to osteoarthritis and osteoporosis.
While calcium and vitamin D are the superstars of the bone world, vitamin K plays an underappreciated supporting role. It assists in the activation of proteins involved in the structuring of bone mass.
Low bone density is often linked to low amounts of vitamin K within the body. Of course, like calcium and vitamin D, the best way to get enough of this vitamin is through a healthy lifestyle. Leafy green vegetables like spinach and Brussels sprouts are a great source but they also might not be enough. A supplement can help with this essential building block as well.
Everyone has experienced days where they are tired. Maybe you stayed up too late burning the midnight oil or a friend’s birthday party kept you out past your bedtime on a week night. Going to work the next day can be challenging when all you really want to do is curl up and sleep for a few more hours. Tiredness is one thing but fatigue is something entirely different.
Fatigue, on the other hand, is the body’s way of saying it simply can’t keep up. No amount of sleep will replenish the energy banks for someone suffering from fatigue. In fact, people who are experiencing fatigue may feel absolutely exhausted and drained of energy but sleeplessness haunts them so there appears to be no relief in sight. It is often caused by another condition such as cancer or fibromyalgia and can lead to long-term problems, additional pain, and depression or anxiety.
The conflation of the two conditions can lead to inaccurate diagnoses and a failure to treat the fatigue as a serious problem.
There are so many ways to describe fatigue and even reputable medical sites will interchange it with words such as tiredness and weakness. But fatigue is more than that. If you are experiencing physical fatigue your muscles may be incapable of moving in the ways that had been normal. Activities such as climbing stairs or carrying heavy items may be difficult or impossible. When a doctor is determining if someone has physical fatigue they will conduct a strength test. Mental fatigue, on the other hand, affects our ability to think and function. Concentrating becomes difficult and it may be impossible to get out of bed even if sleep is elusive. Performing daily tasks becomes a mental obstacle course. Mental and physical fatigue often go together, but they don’t have to.
Fatigue and chronic pain conditions often go hand in hand, but which comes first is generally a chicken or the egg question. Fibromyalgia, for instance, is a difficult to explain and diagnose condition that causes intense nerve pain. Many patients diagnosed with fibromyalgia also report extreme fatigue and a type of fibro fog. This can lead to depression if the underlying problems remain untreated.
Many types of fatigue require more in-depth intervention. Speaking with your medical specialist may be the best way to determine why you’re feeling fatigue and what you can do about it. However, there are some supplements that can help you stay healthy and happy and fatigue free.
Are you one of those people who can’t sleep when there is any light in your bedroom? This is because of the sleep hormone melatonin that is extremely light sensitive.
Simply avoiding light before bedtime can help regulate this hormone, but you can also add a melatonin supplement to your daily routine to get your sleep cycle back on track.
An amino acid that helps you fall asleep sounds like a great magic bullet. As with any supplement it shouldn’t be considered an instant fix, but it can help.
Glycine also helps with cognitive function so you feel more refreshed and mentally active when you wake in the morning.
There is another amino acid that works similarly to glycine. Rather than acting as a sedative, this one improves overall sleep quality.
Theanine can be found in tea so it is pretty easy to ingest it. If you go this route, watch out for teas with high caffeine content. White tea may be a better choice than black tea.
Stress absolutely contributes to feelings of fatigue so why not head it off at the pass? This amino acid can actually stop stress from occurring before it starts.
When facing a stressful situation take this supplement to prevent your body from reacting negatively.
All supplements carry risks as well as benefits. Some may have interactions with other medications that could cause long-term problems. Others shouldn’t be taken by individuals with certain medical conditions, such as diabetes. The single most important thing to keep in mind with all of these supplements is to use them only as directed by a professional. Taking these things into your own hands can result in more problems.
Further, not all supplements are created equal so make sure that they are purchased from a reputable source. If you can, try to add more of these nutrients in your diet by consuming foods that contain them naturally. Your doctor can help you determine where you can make changes in your eating habits.
Always consult a specialist before adding any of these to your routine to find out how much is appropriate for you. With the right supervision and using these supplements properly, you may find that you have more physical and mental energy to face your daily activities, reduced risk of bone and joint issues, and can beat the challenges of depression.
The surface of the body, usually on the back and neck. Here’s what you should know about this technique and what others have said about its use in pain management.
Gua sha (pronounced gwah sah) is a traditional east Asian healing technique – also known as cao gio, coining, scraping, and spooning. It uses friction and scraping on the back to treat numerous conditions. It may help with everything from pain and inflammation to stiffness and soreness.
Gua sha is believed to promote a healthier flow of energy. Ancient Chinese medical techniques are experiencing wide-spread popularity in the U.S. today. The wisdom and apparent effectiveness that is found in these Eastern healing arts are appealing as an alternative to an often over-medicated culture. Gua sha and other treatments may help alleviate pain in less invasive ways than other solutions. They may also be reasonable alternatives before considering surgical correction.
The procedure is done with light strokes from a smooth implement. Objects such as a smooth coin, ceramic soup spoon, and jade have been used in the past but the most common tool today is a rounded metal cap. Prior to rubbing the body with the implement, your therapist will lubricate your skin with oil.
While a gua sha treatment can feel uncomfortable, many people have experienced much pain relief from it.
All of the muscles of the body are encased in fascia, a thin membrane. This membrane may become tight or constricted due to various conditions, not the least of which is injury or chronic pain.
Gua sha is one way to help restore circulation to the fascia and break up tension and tightness. “Gua” means “to scrape,” and “sha” refers to the red rash that is a result of this scraping. According to Chinese practitioners, this friction breaks up adhesions in the tissues and releases stagnant “winds” or qi, releasing blockages in meridians that can be causing pain or soreness in the body.
Physiologically, gua sha increase blood circulation within the tissues. For this reason, it can be used for any conditions that may be caused by poor circulation of blood (e.g. Inflammation). The Graston technique or augmented soft tissue mobilization (ASTYM) is a similar technique. It’s used by athletic trainers to release scar tissue and ease fascial constriction. Other therapists, such as massage therapists and chiropractors, may use ASTYM to treat acute or chronic soft tissue pathology.
It is believed that this procedure allows the unhealthy energy from the affected area to leave the body and stimulates blood flow and healing. Gua sha may help with the following conditions:
Gua sha works by increasing the blood flow to different areas of the body. It is believed that this releases the body’s natural pain fighting systems and blocks the pain pathways creating relief. This increased blood flow, known as microcirculation, has been scientifically proven to occur in the areas treated with the gua sha technique.
Neither the literature nor the current national standards sufficiently address safety standards for gua sha. However, it is thought that gua sha should also be avoided in areas with bruising, or superficial skin lesions such as burns and open sores, and in areas overlying bony prominences such as the spine. This treatment is also contraindicated in the genitalia.
In the United States, a licensed acupuncturist generally performs this treatment. Before undergoing the gua sha treatment, your acupuncture therapist will discuss your specific pain and symptoms.
Most gua sha sessions begin with a deep tissue massage or palpations along the back to find adhesions or scar tissues. When an area of the skin is pressed, it will turn pale. After the pressure is released, that area should quickly refill with blood. A slow capillary response where blood does not quickly rush back to the area when pressure is released means that circulation to that area may be compromised. This tells the therapist which areas need more pressure. Massage, palpations, and testing capillary response help the therapist identify potential areas that need more pressure. The practitioner also looks for areas that display blanching or delayed capillary refill.
The color and duration of the rash helps the gua sha practitioner diagnose and tailor a treatment plan to suit the patient. For example, light-colored sha can indicate a “deficiency of blood,” whereas dark-colored sha suggest the blood has been stagnant for an extended period.
The therapist will use a circular tool – spoons are common- and either oil or an abrasive substance to sweep down the back. This can increase microcirculation in the tissues of the back. The result is a rash underneath the skin caused by petechiae or ecchymoses (small leakages of blood). The color of the rash (dark or light) helps the gua sha therapist to plan future treatments.
Research on gua sha is in its infancy. Scientifically valid studies of its efficacy are small, few, and far between, but there does seem to be a push for a deeper look based on a few solid positive outcomes. That being said, there is increasing evidence that reflex therapies such as massage, gua sha, cupping and acupuncture help to reduce symptoms of pain by affecting the function of nociceptors, or pain-sensing neurons, and the spinal cord. Moreover, these social, comforting therapies may benefit patients experiencing pain by promoting relaxation.
One study of 48 patients with neck pain in Kliniken Essen-Mitte, Academic Teaching Hospital of the University Duisburg-Essen, Germany found that those in the gua sha group found that their neck pain decreased significantly when compared to the control group (which utilized a heating pad for pain relief).
Another study wanted to examine the claim that gua sha increased microcirculation. Increasing circulation in the body can help on a number of levels, including in reduction of inflammation and pain. Researchers at the Beth Israel Medical Center’s Continuum Center for Health and Healing found a fourfold increase in microcirculation shortly after gua sha treatment was administered, a result that was significantly more pronounced in female study participants. This same study also found that there was a pain-relieving mechanism to the treatment, but researchers were unable to identify it.
There is also research that supports ASTYM, the therapy that is very similar to gua sha. This research is sponsored by the company that makes ASTYM therapy tools, but the results span the U.S. and include data from 10,000 study participants. The full report includes promising results, such as:
Decreased pain and increased range of motion where scar tissue is present
Increased fibroblast activation and number (fibroblasts are the most common cells in human connective tissue and help with wound repair and construction of cartilage)
Yet another meta-analysis of studies looking at gua sha found five randomized controlled trials and two controlled clinical trials that presented scientifically valid conclusions. The analysis focused on musculoskeletal pain and identified three possible pain-relieving mechanisms:
Sleep is as fundamental as eating. Without the right amount of sleep you can actually increase your risk of a variety of medical conditions, including increased pain. It might be surprising to hear that sleep can be responsible for various levels of chronic pain but it is essential to understand that without sleep your body can’t regenerate and renew the way nature intended. Here’s how sleep and pain are connected, as well as ten ways to improve your sleep.
We believe in a holistic approach to treating chronic pain. This means it is critical to keep all aspects of a healthy body in mind when treating a condition. Sleep is part of this process and without a proper night’s sleep you may exacerbate existing pain or even experience increased or new pain.
For example, in March of 2014 researchers at the University of Warwick in England determined that better sleep could help chronicpain patients stay more active and, in return, lessen their overall pain.
There is a vicious circle when it comes to sleep and pain. Is the pain causing the insomnia or is the lack of sleep causing the pain? Physical activity is a common recommendation for someone with chronic pain but if the patient is too exhausted to exercise and unable to sleep at night they may unwittingly be causing more pain overall. Of course, it isn’t as easy as telling someone with pain-related insomnia to get more sleep. There needs to be better treatments to help patients get quality rest.
Lead researcher, Dr. Nicole Tang, says:
“The current study identified sleep quality, rather than pain and low mood, as a key driver of physical activity the next day. The finding challenges the conventional target of treatment being primarily focused on changing what patients do during the day. Sleep has a naturally recuperative power that is often overlooked in pain management. A greater treatment emphasis on sleep may help patients improve their daytime functioning and hence their quality of life.”
Later in the year, a study published in the journal Arthritis Pain & Care explored the way sleep affects chronic pain in osteoarthritis patients. They cited the cycle the medical community previously understood as lack of sleep, increased pain, depression, and disability and noted that it may not play out in a neat circle.
Their findings demonstrated that sleep was associated with both pain and depression at the beginning of the study but disability was not linked to baseline sleep disturbances. High pain levels that were paired with poor sleep also increased rates of depression. However, after a one-year follow-up sleep disturbances successfully predicted increased depression and disability but did not correlate to increased pain.
In February of this year, another study in the Journal of Bone and Mineral Research demonstrated sleep problems may actually impact bone health which could have wider implications for individuals dealing with bone-related chronic pain issues, such as osteoporosis.
Our bones are not made of the hard, rock-like substance that we know from museums. They regenerate daily and need healthy sleep to do so properly. The researchers suggest that sleep apnea may contribute to some cases of osteoporosis as it affects sleep duration, quality, and inflammation. This sleep disruption may impact natural bone metabolism.
Of course, these pain conditions are just the tip of the iceberg and there are more ways that lack of sleep can impact a patient’s quality of life.
The pain condition fibromyalgia is still very much a medical mystery. While many studies have been conducted to determine the underlying cause to help find a cure, the medical community still doesn’t entirely understand what causes fibromyalgia. At this time, most of the treatments are for the symptoms, which can help patients have a better quality of life, but there is a lot of research that still needs to happen to effectively understand this pain condition better.
However, it is pretty clear that there is a correlation between fibromyalgia pain and quality of sleep. Fibromyalgia affects between 2 to 6% of people all over the world. The condition that was once assumed to be purely psychological has been getting more attention lately as researchers get a better, but still incomplete, understanding of the condition. One of the primary concerns is the sleep and pain cycle. The pain caused by fibromyalgia leads to lack of sleep or poor quality sleep which leads to increased fibromyalgia pain. But researchers have also found that improving quality of sleep, though a variety of methods, also improves the instances of pain.
For this reason, it is important that the community continue to study the way sleep affects this condition and make recommendations and improvements for fibromyalgia patients. In the meantime we can continue working with individuals to help improve their own sleep patterns one night at a time.
Of course, there is also no clear consensus on why some people experience insomnia while others don’t. It is frequently caused by a disruption to the sleep pattern, such as travel, or stressful events. As people age they may also experience more sleep interruptions. The amount of sleep our bodies need doesn’t change at all, but we are far more likely to wake multiple times throughout the night and have a hard time falling back to sleep.
Sometimes insomnia is brought about by our own psychology. When you lay awake at night trying desperately to fall asleep, you could be talking your brain out of it all together. But there are other, more physical reasons as well. Pain of any level can cause sleep disruptions. Acute pain, however, eventually goes away. Chronic pain can make sleep much more complicated. When you wake multiple times in the night due to pain and discomfort your body isn’t getting the regenerative sleep it needs. This could lead to issues with your overall metabolism and digestion issues as well as possibly causing or exacerbating diabetes and, of course, increased pain.
Because of the connection between sleep and chronic pain it is important for pain patients to get a better understanding of the effects of sleep and how to improve the quality of it in their lives. The vicious cycle can seem never-ending: pain makes it difficult to sleep, but the lack of sleep makes pain much worse during waking hours.
Worrying about the lack of sleep increases the likelihood that sleep won’t happen or, when it does, that it will be fitful. How can you stop this cycle? There are a number of ways, from medical to behavioral, that you can change your own sleep patterns to get better quality sleep each and every night.
You’ve probably heard plenty of advice to make lots of things in your life a priority. Experts say you should carve out time for exercise and make sure you’re eating right. In the workplace the “work life balance” is a big topic to encourage employees to make their personal lives as much of a priority as their professional lives.
In all of these conversations, no one ever seems to mention sleep. The first thing everyone should do to ensure that their quality of sleep begins to improve is to give it the priority it deserves. Learn not to make excuses to avoid sleep and over time it will become easier.
This tip might be cheating because it is actually several tips in one. A bedtime routine has proven successful across the board. People who have good bedtime habits see significant better sleep quality than those who do not.
No two bedtime routines are the same but some common ones include:
Turning off the television at the same time every night
Avoiding any blue light from cell phones, computers, or tablets
In conjunction with a good bedtime routine is the need for a regular sleep schedule. While there may be exceptions for special events, these really do need to be the exceptions not the rule when it comes to sleep.
Instead, start your bedtime routine at approximately the same time every night. Wake up at the same time every morning with the help of an alarm. Do this even on the weekends if you can so you avoid negatively affecting your internal sleep clock.
People do not embrace napping nearly enough in our hectic Monday through Friday schedules. It sounds like a luxury only afforded to a small, elite minority of people or kindergarteners. However, napping has a number of restorative benefits.
Napping has been shown to help people relieve stress and boost the immune system of individuals who do not get very much sleep at night. If it can do all that for people who get as little as two hours sleep at night, imagine what it can do to improve even a minor sleep debt without infringing on quality of sleep at night.
Of course, it is no secret that your mattress has as much to do with your sleep quality as your night time routines and your body’s physiology. You don’t even have to break the bank to buy a brand new mattress to improve the problem.
A comfortable mattress topper, such as a pillow-top or memory foam topper, can do almost as much to help you get a better night’s sleep as investing in an entirely new bed. While you’re at it, consider replacing your pillow more often than you do to make sure it is still comfortable. And use the right pillow for your sleep style.
There is quite a bit of research that shows that backlit electronic devices are disturbing our sleep cycles. Well, that isn’t the only culprit.
Many people don’t sleep well at all even if there is a sliver of light in their bedroom. This means obscuring all clocks and other small lights and using black-out shades to block out ambient light from your neighborhood.
Temperature has as much to do with sleep quality as darkness. You’ve probably experienced restless nights where you find yourself in an endless loop of throwing the covers off of you throughout the night because you’re simply too hot.
A lower temperature in the house actually helps your brain understand that it is time for bed. Plus, you’ll save a little extra in energy costs when you’re not actively heating the rest of your home.
Midnight snacks and late dinners are also a big problem when it comes to finding sleep. In fact, that is literally what late night meals do. Because your body is focusing energy on digestion it causes you to have less restful sleep.
Don’t eat anything after a normal dinner time if you can. If not, make sure to have your last snack before 8 p.m. This applies to alcohol as well. While you might feel sleepy after a glass or two of wine, your sleep will actually be disrupted.
If you do want to add comforting refreshment to your bedtime routine there is nothing better than non-caffeinated tea. Whether it is some blend of herbal teal that promotes sleep or the soothing flavors of South African rooibos, tea can be a very relaxing ritual.
Finally, there is one more thing that can help you improve your overall sleep quality. When your alarm goes off in the morning, don’t give into the temptation to hit snooze. In fact, that extra nine minutes of sleep does nothing to make you feel more refreshed and awake at all and will leave you tired and sluggish as you struggle through your morning routine.
Alarm clocks aren’t all that healthy to begin with but they are necessary for many working professionals, so don’t make the experience worse by giving into the snooze button temptation. If you think you might, put your clock on the other side of your bedroom so you have to get out of bed to turn it off.
When experiencing lower back pain, exercise is often the number one prescription for both treatment and prevention. While some lower back pain exercises focus on stretching and lengthening, others look at strengthening the muscles of the spine and abdomen for better support. Here are our favorite stretches for lower back pain, for both stretching and strengthening key muscles of the back. If you have a small quiet space at work, you can do many of these in just a few minutes. We’ve also included suggestions when you can modify for your chair. As always, talk with your doctor before attempting any of these stretches for lower back pain as some could aggravate your condition. If you’re not sure how to go through these stretches, it may be best to have a session with a physical therapist or highly-qualified personal trainer to show you how to do the motions correctly.
One of the best ways to encourage a healthier, pain-free back long term is by strengthening the muscles that support your core. Here’s where to get started.
Many people perform a million crunches to increase strength in their abdomen to support a healthy lower back, but crunches are ineffective for strengthening deep core muscles at best and can increase lower back pain at worst. Try un-crunches instead.
Lie on your back with knees bent. On an exhale, press your navel to your spine as you reach your arms towards the ceiling, raising only your head and shoulders off the floor. Hold for one or two breaths and lower down. Keep your head in line with your shoulders (don’t strain forward). Repeat until feeling fatigued, at least once a day.
Lie on your stomach with legs stretched out long and arms resting comfortably at your sides, palms facing down. Lengthen your tailbone down towards your heels. Inhale deeply, and on the exhale, tighten the muscles of your left buttock to raise your left leg.
Hold for two or three breaths, then lower down. Make your movements slow, and repeat until fatigued, once a day.
Start on hands and knees, with wrists directly below shoulders and knees directly below hips. On an inhale, extend your right hand in front of you as you lift and extend your left leg out behind you. Keep toes of both feet flexed, tailbone extending down to engage the lower belly. Crown of the head should extend forward with a long neck.
Stay here, or add some abdominal work. Inhale and extend fully, then on an exhale, bring your right elbow and left knee to touch. As you exhale, press your navel all the way back to your spine. Complete five touches and then repeat on the opposite side.
Plank pose is a simple pose that can completely change the front of your body. While it may seem strange to focus on abdominals for a strong back, weak abdominal muscles force the back muscles to do all of the heavy lifting. Stronger abs will help keep the spine aligned and ease the strain on the muscles of the lower back.
Come to a high push-up position with hands directly below shoulders. Take some time to press down into the knuckles of the hands to minimize strain on the wrists. Legs extend back, about hip’s width distance apart. Press back through the heels (which should be perpendicular to the floor). Keep hips raised so they are in line with the shoulders.
Bring shoulder blades onto the back and lengthen your tailbone down to engage the lower belly. Hold, starting with as many seconds as you can properly hold this form and gradually adding on time in the pose.
If wrists become painful, this pose can be performed with forearms on the ground. Practice this pose daily, working up to three minutes of plank every day.
Just as plank pose revolutionizes the front of your body, side planks can help reactivate and strengthen dormant muscles along the sides of the body. These muscles are great stabilizers for balance and strength.
Start by lying on your left side with your forearm resting on the floor, elbow directly beneath your shoulder. Right leg should be stacked directly on top of the left leg. If balance is tricky to begin with, you can rest your right foot on the floor slightly in front of the left foot. Lengthen your tailbone down towards the feet to engage the lower abs.
On an inhale, press into your forearm and engage the muscles of your abdomen to slowly lift your hips off the floor as high as possible. Lower on an exhale. Repeat as many times as you can maintain proper form. Repeat on the opposite side.
Bridge pose is a great way to strengthen the entire length of the back while giving the abs and hip flexors a good stretch. Lie on your back with knees bent and feet on the floor. Feet should be hip’s width distance apart with toes facing straight forward and close enough to the body that you can graze your heels with your fingertips. Hands can be resting at your sides.
Lengthen your tailbone down towards your heels. On an inhale, raise your hips. Try to distribute the effort across the entire lower back, not just in the buttocks. Press the back of your head into the mat or the floor, maintaining a curve in the neck (so it is not flat on the floor). Hold for five breaths, then lower slowly. Repeat as many times as you can maintain proper form.
Come into bridge pose as above. On an inhale, lift one leg and raise it to the ceiling. Continue to lengthen your tailbone down to engage the abs and keep the back body firm. Replace that foot on an exhale and raise the other leg.
Lie on your stomach with forearms on the ground, elbows in line with shoulders and hands pointing forward. Lengthen tailbone down towards heels. Lift the left leg slightly and spin the inseam up and toward the sky. Lengthen out through the toes of that foot and place it down. Repeat with the other foot.
Inhale and feel the crown of your head reaching towards to sky, lengthening out through the crown and extending through the feet evenly. Exhale and let your heart press forward. If you feel any pain in your lower back, engage the tailbone, lengthening down so much that you feel your hips lift slightly.
Come into sphinx as above. On an exhale, press into the tops of the feet and lengthen the tailbone down to raise your hips, thighs, and knees off the ground. Hold for an inhale, then exhale and lower. Repeat as often as you can maintain proper form.
In this video, personal trainer Lindsey takes a weightlifter through a back-strengthening workout to help him correct training errors and strengthen lower back muscles.
While strength is absolutely necessary to maintain a healthy lower back, lower back pain exercises that include stretching are also a must. Muscles of the lower back need to be lengthened while they are strengthened to build a strong, long, and healthy spine. Here are six stretches for lower back pain.
Child’s pose is one of the very first lower back pain exercises to try that gently stretches tight or contracted muscles. Gravity and breath does most of the work in this pose. Come to all fours. Bring your big toes to touch and open your knees a little wider. Sink back onto your heels and let your abdomen rest on or between your thighs. Arms can stretch out on the floor in front of you or come down along your sides. If your forehead does not quite reach the ground, use a book or a yoga block to rest it on.
If you find that this hurts your knees, you can support your knees with a rolled up blanket or a pillow behind them before sitting back. You can also place a yoga block between your feet to sit on. Breathe deeply and evenly, imagining the breath traveling into your back and releasing tight muscles. Stay here for as long as it feels good.
For people who finding standing to be too painful, a figure 4 stretch can be a great way to find relief from pain in the lower back and hip. Lie on your back with knees bent and feet flat on the ground. Feet should be hip’s width distance apart and close enough to the body so that you can graze your heels with your fingertips.
Pick up your right foot and place your right ankle on your left knee. Thread your right hand between your thighs to clasp behind the hamstring. Inhale here, then on an exhale, press your navel to your spine and lift the bottom foot, bringing the shape to you. Keep both feet flexed to keep the legs active and engaged, and lengthen your tailbone down towards where your feet were on the floor. Breathe into the stretch, holding for five to ten long, steady breaths. Repeat on the other side.
To get in some stretches for lower back pain at work, you can also do this one while sitting in your office chair.
Another lower back pain exercise that you can complete while lying down is one of the simplest. Lie on your back. Inhale deeply, and on an exhale bring both knees into your chest, holding them with your arms. You can stay here if this feels good, or you can give yourself a spinal massage by making circles with your knees or rocking from side to side.
The piriformis is a muscle that runs deep within the buttocks. If this muscle is injured or contracted, sciatica pain can result. Stretches for lower back pain should include this stretch even if the pain is not in this muscle, as a healthy piriformis makes for a happy and supported back.
Lie on the back with both legs extended and arms out in a “T.” Inhale, and on the exhale, move your navel towards your spine and draw your right leg into your chest. Inhale here, then on the exhale extend the leg up to the sky and release it across the body (to the left).
Keep both hips on the ground and use a strap looped around the ball of the right foot. Let the leg cross the body only as far as you can keep both hips on the ground. If you have a tight piriformis, this may not be a big movement, but doing this daily will yield big results.
Treat this stretch more like a twist and let the hips stack as the right leg reaches towards the ground. Use pillows or yoga blocks to prop the leg up if it doesn’t quite reach the ground.
Whichever method you choose, breathe deeply into what is opening. Hold for five to ten deep, even breaths, then repeat on the other side.
A lunge may seem counterintuitive when working on stretches for lower back pain, but a lunge releases the hip flexors at the front of the leg. Some lower back pain is caused by poor posture with the pelvis tucked under. This shortens the hip flexors in the front and does not allow a person to restore their natural, healthy lumbar curve.
Stand with feet hip’s width distance apart. Take a big step forward with the right leg, bending into the front knee and coming onto the balls of the foot of the left leg. To protect your knees, make sure that the front knee is directly over the front ankle (and not bending in front of it).
Drop the back knee to the floor, and bring your hands to your front knee. Push evenly out through the front shin and the heel of the back foot. To protect your lower back, lengthen your tailbone down towards the ground as you reach with the front shin and back heel. Inhale, coming out of the lunge a little, then exhale and settle back in. Repeat this action for five to ten breaths, then switch legs.
This is another easy supine lower back pain exercise that stretches and relaxes all of the muscles of the body. Scoot yourself as close as you can to the wall, with one hip touching and knees bent. Lean back onto your forearms to swing your legs up and onto the wall. Your buttocks should be as close to touching the wall as possible, so pull yourself closer if possible and you are flexible in your hamstrings. If it’s not comfortable, feel free to move back and bend your knees.
Another variation of this pose is supported legs up the wall, a restorative and deeply relaxing variation that feels great after a long day. This also promotes restful sleep and can help you deal with stress. Check out this video from Yoga International to learn how to do this pose correctly.
Whichever version you choose, breathe deeply and relax here for five to ten minutes.
If you are suffering from hip pain and want to try exercise for relief, yoga for hip pain may be the answer. Here are 12 simple poses to get you started!
The short answer to whether or not yoga can help relieve hip pain is yes, but knowing some hip anatomy can help you better understand why.
The hip joint is a ball-and-socket type joint that consists of the thighbone (the top of your femur bone, the trochanter, is the “ball” of the joint) nestled into the three bones that combine to make the “socket” portion (the ilium, the ischium, and the pubis).
Inside the joint itself, smooth white cartilage covers the head of the femur and lines the acetabulum (the cup that receives the femur). Synovial fluid created in the joint lining cushions and lubricates movement in the joint. This helps bones move without pain or irritation. Outside of the bones, ligaments, tendons, and muscles work together to further stabilize the joint and prevent dislocation.
Yoga for hip pain helps to strengthen and stabilize your entire hip joint while gently stretching and lengthening tendons and ligaments to increase the hip’s range of motion. It is low impact and easy to adjust for beginners and more experienced practitioners. Yoga also relieves the stress that comes with a pain condition, balancing the body and mind.
Keep reading for some good poses to help you get started!
These yoga poses for hip pain can be done at any level of fitness, from chair yoga to more complicated and intense stretches. It is important to talk to your doctor before beginning any new fitness program. A qualified yoga teacher can also help you modify poses to your level of experience. As always, if something does not feel right in your body, back out of the pose and try something else.
Here are 12 of our favorite yoga poses for hip pain.
Legs up the wall is a restorative pose that can release the lower back. Lower back tension often leads to hip pain, and this simple posture is a great way to relax and unwind at the end of the day.
Sit so that your right hip is touching the wall. Lean back onto your forearms, and as you do so, swing your legs up the wall. Your sitting bones may make contact with the wall, but if that is too intense on your hamstrings, move them away as far as you need to. Allow your arms to relax at your sides and your eyes to close. Stay here for several minutes.
Variations include:
Bending your knees and bringing the soles of the feet to touch, allowing knees to open
This posture is great for people who have difficulty getting up and down from the floor (and those who need yoga for hip arthritis).
Sit on a chair with both of your feet on the floor, directly beneath your knees. Pick up your right foot and place the right ankle on the left knee. Using your breath, place gentle pressure on the right knee to keep moving it towards the floor (but don’t press hard and back out if it hurts your knee).
Stay here for at least ten breaths, then switch sides.
If you can get up and down from the floor with ease, reclined figure 4 is a great hip opening practice for you.
Lie on your back with knees bent and feet on the floor. Place your right ankle on your left knee, allowing your right knee to press away from your face. You can stay here, or, on an inhale, lift your left foot off the floor, moving your left thigh towards you. Interlace your hands around your left thigh and pull the thigh towards you as you press the thigh into your hands.
This can get intense, so go slowly. Stay here for at least ten breaths, then switch sides.
Baby cradle is a good warm up stretch as you increase your hip flexibility. Sitting on the floor, bend your right knee and lift your right leg up so that you can wrap your right arm around your knee and your left arm around your right foot (cradling your lower leg like you would a baby).
You can move gently from side to side or in circles, exploring motion in the hip joint. Hold for several breaths, then switch sides.
Lie on your back and draw your knees to your chest. Open your knees wider than your body, and reach between them to grab the outside of your feet (or your ankles or calves). Open your feet to “stand” on the ceiling, flexing the toes toward you.
Keep your lower back on the earth and your head and shoulders relaxed. With each exhale, allow your knees to soften towards the ground. You can also apply traction by pressing your feet into your hands as your hands pull gently down on your feet. Rocking side to side can help relieve tension in the lower back, too. Stay here for at least ten breaths.
A seated twist releases lower back tension that may cause hip pain.
Start with both legs extended out in front of you. Sit tall with a long spine. Bend your right knee and stack it on top of your left knee. You can keep your left leg extended forward with the toes flexed, but if your hips are feeling open and you can keep both sitting bones on the ground, bend the left knee and bring the left foot towards your right hip. Hug your body towards your right knee with both arms.
Inhale and lift your right arm up and overhead, placing the palm on the ground behind you. You can keep hugging your right knee with your left arm if this twist is enough, or you can hook your left elbow on the outside of your right knee for a deeper twist. As you inhale, lengthen your spine until you feel the crown of your head lifting towards the sky.
As you exhale, pull your navel to your spine to deepen the twist. Stay here for five to ten breaths, then unwind on an inhale and shake out your legs before moving to the other side.
Lie on your back with knees folded into your chest. Open arms into the shape of a “T.” Cross your right leg over your left, twining them around each other (like a twisted root). Inhale deeply, and on an exhale, drop your legs over to the right. You can look left if your neck feels good.
With each breath, relax your left shoulder closer to the earth, and allow your legs to get heavy. Stay here for at least ten deep, even breaths, then switch sides.
Sit on the floor with legs crossed. If your knees are very high off the ground, you can support them with yoga blocks. Inhale and lengthen the spine, then exhale and fold forward, arms outstretched in front of you.
Stay here for at least ten breaths, then inhale to rise up, switch the cross of your legs, and fold forward again.
Sit on the floor. Bring the soles of your feet to touch and allow your knees to open to the sides. Hands can be wrapped around the feet or ankles. If your knees are very high off the ground, you can sit on a blanket or a bolster and place yoga blocks under your knees to support them.
Lengthen your spine, and on an inhale begin to hinge at the hips to fold forward. Do not round the spine, especially if you have lower back pain. This fold may be very slight, but that’s okay. Tuck your chin to your chest, close your eyes, and take ten deep, even breaths.
From a seated position, bend your right leg and bring your shin parallel to the top of your yoga mat. Bend your left knee and place the left shin on top of the right so that knee stacks on ankle and ankle stacks on knee (like logs for a fire). If there is a gap between your left knee and your right ankle, use a yoga block or a blanket for support.
This can be quite intense, just like this, but if you would like a deeper stretch, inhale deeply and begin to fold forward. Hold either variation (upright or folded) for at least 90 seconds (but up to five minutes) before switching to the other side.
Start on all fours. Bring your right knee to the outside of your right wrist and extend your left leg long behind you. Try to keep your hips level. Adjust the intensity of the stretch by moving your right foot closer to your left hip (less intense) or more towards parallel with the top of your wat (more intense). You can also place a yoga block or a blanket underneath your right hip if it need support.
Stay lifted for a few breaths, then, on an exhale, slowly begin to fold forward over your right leg. You can come to forearms on the mat, onto blocks, or all the way to your forehead. Take your time and go slowly, following your deep, even breath. Stay here for at least 90 seconds (and up to five minutes).
Press into your hands to lift your torso slowly, then take any stretches or movements you need before moving to the other side.
Wall figure 4 can be extremely intense, even more so than pigeon. This is a directed opening of the hip that some practitioners find too intense.
To come into the pose, sit with your back against a wall and bend your knees, placing both feet on the ground. Pick your right foot up and place your right ankle on your left knee. Move your left foot out as far as you need to get your ankle placed, then gradually move your left foot toward your sitting bones.
You will feel an intense stretch of the muscles of the hip, including the piriformis. Hold for at least five breaths but up to five minutes, then release and move to the other side.
This hour-long practice is more energetic but still offers excellent support for the hips, lower back, and hamstrings. Poses to build upper body strength are included, but the focus really is on hip opening, stretching, and strengthening.
While yoga is a wonderful, non-invasive way to gently relieve hip pain, there are a few things to look out for. People with hypermobility in their joints may need to increase stability or risk further injury. Hypermobility in the joints means that the tendons and ligaments are exceptionally flexible. Without building strength and stability, this flexibility can result in dislocations or other injury.
Additionally, people with hip pain from arthritis may experience painful inflammation if they place all of their body weight on the joint and hold it there for an extended period of time (as in pigeon, for example). Using props to support the body’s weight can help, as can moving in and out of the posture, slowly and following the breath, to gently increase your range of motion and strength.
The best way to avoid injury and protect yourself as you do yoga for hip pain is to listen to your body. If you feel a sharp, stabbing pain in any pose, back out of it and either use props to make it more approachable or try another less intense pose or variation.
Another indication that a pose is too deep is your breath. If your breath becomes short and shallow, and you feel like you cannot draw a deep, slow breath, the pose is too intense at this point in your practice.
Ultimately, you should feel good in your practice, even as you stretch and work your hips. This doesn’t mean there won’t be effort and some “therapeutic irritation,” but you should be able to breath and work gently through the minor discomfort that arises. If not, take a break, talk to your doctor, or head to a nearby yoga class for in-person guidance.
Neck pain is very common, so it’s unsurprising that there are many reasons why your neck might be hurting you. If you’re unsure of why you’re experiencing neck pain, check out this article for more general information on neck pain causes and solutions. In this post, we focus on one particular neck pain cause: a pinched nerve. What exactly is a pinched nerve in the neck, and what can you do about it? Here’s what you should know about pinched nerve in neck causes, symptoms, and treatment options.
Pinched nerves happen when other parts of the body, such as bone and cartilage, place too much pressure on, or “pinch,” nearby nerves. They can occur just about anywhere and are sometimes caused by something serious, such as arthritis, a herniated disc, or a traumatic injury. In other cases, pinched nerves can be traced back to something much simpler, like poor posture or repetitive movements.
Neck pain can be severe, exhausting, and even scary. But it’s also very treatable. Whatever is causing your pinched nerve, there are many ways to ease the symptoms. You can even do some of them at home! We’ll go through the most common treatments later in this article.
First, however, you should confirm that your neck pain is the result of a pinched nerve. In the next section, we’ll review the symptoms of a pinched nerve so that you have a better idea of whether or not it’s the source of your pain. But remember: only a physician can diagnose you with a medical condition. Seeing your doctor is the only way to know for sure if you have a pinched nerve in the neck.
Pinched nerve in neck symptoms can be divided into three main categories: numbness, pain, and muscle weakness.
Numbness from a pinched nerve may manifest as a loss of feeling or a strange tingling. The tingling is often described as a pins and needles sensation, like the affected area has “gone to sleep.” Depending on how long your pinched nerve has gone untreated, the tingling may last anywhere from a few minutes to a few hours, or it may be ongoing.
Pain from a pinched nerve can take different forms. Some people experience a burning or stabbing sensation, while others describe it as more of an ache. Muscle weakness simply means that the affected area tires more easily, and that it can’t support your usual activities the way it used to.
Some pinched nerves heal on their own with proper treatment, but they can become chronic.
Chronic pinched nerves occur when the pressure on the nerve remains constant or gets worse over time. This can lead to permanent nerve damage. If your pinched nerve in neck symptoms last for more than a few days, consult a doctor. Pain is not normal and, in the case of a pinched nerve, may lead to chronic pain and worsening symptoms if it is not treated.
If you suspect you have a pinched nerve in the neck, your first step should be to see your doctor right away. They will make an official diagnosis and help you figure out which treatment options are best for you. Below is a list of pinched nerve in neck treatments that your doctor might recommend.
There are several ways to treat pinched nerve pain at home. Some of them are intuitive, such as finding and remaining in a comfortable position for as long as possible. Others might require a little more effort, such as maintaining a healthy weight or learning self-massage techniques designed to reduce neck pain.
Still others involve monetary investment, such as buying a standing desk so you spend less time hunched over a computer. Experiment with at-home treatments until you find the ones that work for you. Always talk to your doctor before starting any treatment that makes significant alterations to your diet or exercise routine.
Getting a good night’s sleep with a pinched nerve can be difficult, but it’s an important part of the treatment process. The way you sleep at night has a big impact on how your neck feels the next day. Try to find a comfortable sleeping position and stick with it. Sleeping on your back and using a supportive pillow are good places to start.
If your pillow isn’t supportive enough or is actively causing you pain, you may want to consider purchasing a new one. Pillows for neck pain are specially designed to ease neck pain not just while you sleep, but in other situations that might put strain on your neck, such as long car rides.
You might also want to take a pain reliever or do some stretches right before bed; this way, their beneficial effects will last you through the night. We’ll talk more about both of these treatment options in later sections.
There are many different neck stretches designed to mitigate neck pain. After getting the go-ahead from your doctor, do a little research on neck stretches and try as many as you can. Pace yourself: don’t try them all at once, especially if you’re not used to stretching that area. If any of the stretches cause you pain or discomfort, stop immediately and take a break.
Once you’ve found the stretches that work best for you, you can use them as both a preventative and a pain-relieving measure. Take a little time every day to go through your stretches, and then also do them whenever your neck is bothering you.
In addition to stretches, neck exercises may be beneficial. You don’t need to go to the gym for this. There are plenty of neck exercises you can do at home, no special equipment required.
First, consult your doctor before starting a new exercise routine. Then, like with the stretches, set up a time to do your exercises and stick with it. As you exercise, pay attention to how your neck feels. The minute you feel uncomfortable, stop. You may tire easily in the beginning, but the more you exercise, the stronger—and, hopefully, less painful—your neck will become.
While exercise can help alleviate pain, be cautious about which exercises you choose to do. As we mentioned earlier, pinched nerves can be caused by repetitive movements. So doing the same exercise repeatedly, or doing an exercise where you have to move your neck the same way over and over again, could cause more pain in the long run.
Using heat and/or cold is one of the more affordable ways to relieve pain. They both can be applied in a variety of ways. A hot or cold towel might do the trick. You may also choose to spend some time under a hot shower or apply a bag of frozen vegetables to your neck.
Always be careful when using heat and/or cold therapy. To avoid burns, limit the amount of time you keep the source of heat or cold on your heck, and don’t let it get excessively hot or excessively cold. If you’re using a store-bought treatment, read and follow all of the instructions.
Physical therapy is a broad term that encompasses numerous treatment methods, including but not limited to, many mentioned in this article, such as heat/cold therapy, stretches, exercises, and chiropractic.
Receiving guidance from a professional, however, can be more helpful and more comforting than going it alone. A physical therapist is specially trained to assess your needs and design a treatment program just for you. They will also suggest lifestyle changes to prevent and mitigate neck pain in the future.
Chiropractors specialize in treating all manner of back and neck ailments. They can use spinal manipulation tip to ease your pain and, similar to a physical therapist, give you advice on what you can do at home to help your neck feel better.
A word of warning: chiropractic care may not be safe for everyone, so talk to your doctor before making an appointment.
This ancient therapy originated in China thousands of years ago. It involves inserting thin needles under the skin in specific places along the body. Stimulating those places can supposedly treat a variety of conditions, including pain, but whether or not acupuncture truly works that way is still under debate.
Some studies found it to be an effective treatment, but others suggest that many of acupuncture’s perceived benefits owe more to a placebo effect than to the acupuncture itself.
Regardless, acupuncture is generally considered safe, as long as the acupuncturist is reputable, experienced, and uses clean needles. If you decide acupuncture is the way to go, you will want to do your due diligence before selecting an acupuncturist. Make sure that whomever you visit is properly licensed and registered with your state. You can also talk to your doctor for recommendations.
You may have already tried over-the-counter pain relievers before ever realizing that you had a pinched nerve. If you find those helpful, talk to your doctor about continuing to take them.
If they aren’t helping, talk to your doctor about getting a prescription for something stronger. For example, corticosteroids may be able to alleviate pain that’s too severe for over-the-counter medications to handle. They can be taken orally or injected, as we’ll discuss in the next section.
You might be anxious about the idea of needing injections or surgery. The good news is that you probably won’t need either of them! Both of these treatments are an absolute last resort. Only if all of the other treatments in this list are unsuccessful should you even consider surgery or injections.
Corticosteroid injections are used to reduce inflammation, which in turn can relieve pressure and pain in the affected area. They can be an especially important treatment to do alongside physical therapy or chiropractic care. While you manage the pain, you can go through strengthening and stretching routines to resolve the underlying cause of pain.
Note that these injections are minimally-invasive, but they still have potential side effects. This is especially true when it comes to long-term use.
If all other treatment methods fail, some pinched nerves will require surgery. In that case, a surgeon will go in and shift whichever body part is pressing on your nerve to a better, less painful position. But again, surgery is only used in “worst-case scenario” situations. You don’t have to even begin worrying about that until you’ve exhausted all of the other, less invasive treatment approaches.
Your feet are made up of many moving parts: bones, tendons, nerves, muscles, and more. If something goes wrong with just one of these tiny parts, your entire life can be thrown out of whack. Foot pain makes the most basic of tasks more difficult or even impossible. While any part of your foot can become painful for any number of reasons, this article focuses on pain on top of foot. This is also called the Lisfrank area. We’ll discuss some of the common pain on top of foot causes as well as potential treatments.
There are many reasons why the top of your foot might be bothering you because it contains so many different working parts. The information below isn’t intended to take the place of professional medical advice. Only a doctor can diagnose you with a medical condition.
That being said, not knowing the cause of your pain can be stressful and scary. Hopefully, this article can take a little bit of the mystery out of your top of foot pain by providing you with a place to start your research.
Some potential pain on top of foot causes include:
Tendons are cords that connect your bones to your muscles and allow the human body to move in all the ways that it does. The most famous is the Achilles tendon, or the Achilles heel, which runs down the back of your leg. However, you have tendons all over your body.
Tendonitis occurs when a specific set of tendons becomes inflamed, causing pain, swelling, and stiffness. In particular, tendonitis on top of foot is called extensor tendonitis. While this condition can be caused by a traumatic injury, a more common cause is repetitive movements.
Gout is a subset of a condition that many people in the United States and around the world know all too well: arthritis. It can have a variety of causes, including injury, obesity, or even certain medicines.
Gout is characterized by swelling and intense pain, usually in the big toe, although other areas of the foot and body can be affected. One of its most distinguishing features is the fact that its symptoms regularly subside, allowing the sufferer to resume a normal lifestyle until the next flare-up.
There are many ways you can injure your foot, from dropping something on it to moving it the wrong way to simple overuse. Sometimes you might injure yourself and not realize it until later when symptoms begin to manifest. Other times, such as when you have a sprain, a fracture, or a broken bone, you’ll notice right away.
If the injury isn’t serious, your foot will likely heal on its own. But if your pain is severe and doesn’t resolve, or if you can feel that a bone is no longer where it should be, see a doctor right away.
In some cases, a ganglion cyst may form after a foot injury. This is a fluid-filled lump just under the skin. If it gets too close to a nerve, you may feel a burning or tingling pain. This is another case when you should talk to your doctor.
Peripheral neuropathy is a condition in which your nerves, whose job it is to relay pain signals to your brain, have gone haywire.
For example, they might end up telling your brain that your foot is in pain, even when you haven’t done anything to hurt it lately. Symptoms of peripheral neuropathy may include, but are not limited to, numbness and various kinds of pain (tingling, stabbing, and so forth.)
Pain in other parts of your foot, such as the big toe, can also lead to pain on top of foot, since they are so close to each other. We have already discussed gout, which commonly affects the big toe.
If you believe your foot pain stems from a problem with your big toe, read through this article to learn more about big toe pain causes and solutions.
If you’re looking to prevent foot pain, it’s important to take care of your feet. But what does that mean?
Try to avoid lots of repetitive movements, which can aggravate foot pain. If you begin to feel pain while you are exercising, stop what you’re doing as soon as you can and take a break.
In the case of gout, a crucial step towards preventing future outbreaks can be changing your diet. A big risk factor for gout is the presence of excessive uric acid in the system. Eating a lot of meat and seafood or drinking a lot of beer increases the body’s uric acid content.
Finally, your footwear can have a big impact on how your feet feel, for better or worse. If your foot pain is caused by metatarsalgia, the shoes and insoles on this list may help. Shoes and insoles designed to relieve other sources of foot pain are discussed later in this article.
Not all of the following foot pain treatments will be effective for every cause, and not all treatments are safe for all patients.
This is why it’s so important to discuss your foot pain with your doctor before trying any treatment for top of foot pain. Once you have a diagnosis, your doctor will be able to determine which treatments have the best chance of helping you recover.
The easiest pain on top of foot treatments are those you can try by yourself in the comfort of your own home. Heat and cold treatments, for instance, are a cheap and simple solution for foot pain. But although they are often lumped together, heat therapy and cold therapy are two distinct treatments. The Cleveland Clinic has put together a chart to help you determine which one will work best for what ails you.
Another at-home treatment is to simply rest. The more you strain an already painful foot, the longer it could take to heal. Try keeping the foot elevated, and don’t walk or stand any more than you have to until it starts to feel better.
Finally, you may have to make some changes to your lifestyle. For example, obesity often contributes to or worsens foot pain. If that’s the case for you, talk to your doctor about safe ways to transition to a healthier daily routine.
Stretching and exercising are important both for your general health and for managing foot pain. If you already exercise regularly, great! Just make sure that your current exercise habits aren’t contributing to your foot pain. For example, swimming is a low-impact exercise that will put much less pressure on your feet than, say, playing tennis.
You may also wish to look into stretches and exercises specifically designed to strengthen the top of your foot. This list might be a good place to start.
Listen to your body as you work out, especially if you aren’t used to exercising. If you feel tired or your pain gets worse, stop immediately. With a little time and patience, you should be able to develop a stretching and exercise routine that works for you.
For many people, pain means reaching for pain medication. There’s no reason not to take the recommended dose of over-the-counter medicines if you find them helpful and if you aren’t taking other, contraindicated medicines. But if the pain persists for more than a few days, you should be examined by a doctor.
In more serious cases, you might require prescription medications. If over-the-counter treatments aren’t putting a dent in your foot pain, your physician may be able to recommend something stronger.
As mentioned previously, proper footwear can make all the difference in preventing foot pain. But even if your feet are already painful, a good pair of shoes or insoles can still be invaluable. Select shoes that fit properly and provide good arch support. If your shoes are very worn out, don’t keep wearing them. Old shoes won’t provide the sort of support your feet need to stay healthy.
Additionally, if your foot pain is caused by extensor tendonitis, switching to lower heels can be beneficial. This is because excessive tightening of your calf muscle causes extensor tendonitis. The more time you spend in very high heels or stilettos, the more pressure you put on the top of your foot, and the more likely you are to develop extensor tendonitis.
If you can’t or don’t want to buy entirely new shoes, orthopedics may be a useful compromise. Orthopedic insoles can improve your old shoes so they support you better.
Nothing feels better than a good foot massage! That’s especially true when you’re suffering from foot pain.
Massages can release tension in your foot, thereby reducing pain. You can either visit a professional massage therapist, read up on self-massage techniques, or invest in a foot massager.
Physical therapy pairs many different pain treatments—including heat/cold therapy, chiropractic, and stretches and exercises—with professional expertise and advice.
A physical therapist will assess your condition and create a customized treatment plan to give you the greatest chance of recovery.
Many people swear by this ancient Chinese treatment, and experts agree that it is safe so long as the acupuncturist is experienced and reputable.
Acupuncture involves inserting long, thin needles under the skin at particular points. If you’re not squeamish around needles and you have already exhausted other treatment options, acupuncture may be worth looking in to.
Chiropractic is not the best treatment option for everyone, so be sure to consult your physician before pursuing it.
If they give you the go-ahead, then you can expect your chiropractor to manipulate and adjust your trouble spots. Repeated visits may be necessary, depending on the severity and nature of your foot pain.
Finally, as a last resort, you may wish to consider injections or surgery.
Steroid injections can be helpful in some foot pain cases, including those caused by tendonitis. They work by reducing inflammation in the affected area, thereby reducing both pressure and pain. But while steroids alleviate symptoms in the short term, using them repeatedly over the long term can have serious consequences, so they’re best undertaken with other complementary treatments like physical therapy.
Surgery may also be necessary, depending on the severity of your pain and what’s causing it. Broken bones and ganglion cysts are among the conditions more likely to require surgical intervention.
These treatments are not to be used as the first line of defense against pain on top of foot. Most cases of foot pain will not require such drastic action. Talk with your doctor and try the other, less interventional treatments described in this article before considering injections or surgery for your foot pain.
The verdict is in: tech neck is real, and it could be causing you tremendouspain. If you are one of the millions of people who spend an average of 11 hours per day hunched over a computer or looking at a screen, you may frequently experience neck pain that ranges from mildly irritating to debilitating. If you find yourself in this situation, yoga for neck pain can help. Here’s some poses you can try.
Yoga for neck pain is an easy, side effect free way to relieve all sorts of pain in the complex area of your body that includes the neck, shoulders, and upper back. Yoga can be practiced anywhere, at any level, and with very little experience. Yoga poses for neck pain are even easy to do while sitting at your desk or while watching TV.
While a pain in the neck can originate there, in some cases, the interlocking muscles, tendons, and bones of the neck, shoulders, and upper back are related and cause what is known as referred pain.
Referred pain originates in one part of your body, but you feel it somewhere different. This means that an injury to the trapezius in the upper back can cause tightness and pain in the shoulders and neck. In some cases, this referred pain can even lead to headaches and other seemingly-unrelated side effects.
Yoga for neck and shoulder pain is also often helpful for relieving headaches and other types of pain. When yoga for neck pain and headaches is recommended, this might even help with shoulder and upper back pain. In short, the entire area of the upper back, shoulders, and neck can benefit from yoga for neck pain.
When starting off with any exercise program, it’s important to talk to your doctor. They will make sure that you are healthy enough for activity and may offer suggestions for areas to focus on. They’ll also be able to tell you if you need to avoid certain postures.
Once you get the all-clear, you may want to start by finding a qualified yoga teacher in your area. Yoga teachers are trained and well-versed in the anatomy of the upper back, neck, and shoulders and are able to clearly explain the connection between the poses you are doing and the potential for pain relief. When you attend your first class, ask for suggestions or modifications when you need them.
The most important thing to remember when starting yoga for neck pain is to listen to your body.
Sharp, stabbing pain or numbness and tingling are signs that you need to back off from the pose. This is crucial if you are using videos at home. Trying to pretzel yourself into a pose you are not ready for can cause further injury. Go slowly, and be compassionate with yourself, wherever you are starting.
Finally, as you begin the poses below, remember to keep breathing. Use your breath to move into a pose and to relax once you get there. Deep, even breathing is key. If you find yourself unable to take a full breath, that’s another sign you’re in too deep.
Start with the first pose and move all the way to number ten as you are ready.
This can be a powerful release, but be mindful of how it feels in your neck and go slowly. Sit relaxed, either in a chair with both feet on the floor or on the floor itself. Take a deep breath in, and on an exhale, drop your chin to your chest. Inhale, and slowly bring your right ear to your right shoulder. Exhale to return to center, then inhale your left ear to your left shoulder. Repeat at least three times on each side.
Some people will feel comfortable rolling their neck in a full circle, inhaling as they roll their head back and exhaling as they roll it forward, chin to chest. For others, rolling the head back can cause painful compression in the cervical spine. Pay attention to what you are feeling.
Sit on the floor with legs crossed and arms at your side. Inhale and lift the right arm up and overhead. Exhale and drape your right hand over the top of your head, fingertips touching the left ear. Allow the weight of your hand to gently stretch the left side of your neck as your right ear moves towards your right shoulder (keep the right shoulder relaxed).
If you want more stretch, you can tiptoe your left fingertips out to the left (or wrap your left arm behind your back). Stay here for at least ten easy breaths, then inhale to gently release. Repeat on the other side.
Seated: Create some space between your knees so that your torso can fold forward. Inhale, and on an exhale, fold your torso forward either between your parted knees or to rest on your thighs. Interlace your hands behind your neck just below the roundest part of your head (the occiput) and allow the weight of them to apply gently lengthening pressure to your neck. Stay here and breathe for at least ten breaths, then inhale to release your hands and slowly rise back up to seated.
Standing: Stand with your feet hip-width distance apart. Inhale and fold forward as you exhale. Bend your knees as much as you need to. Interlace your hands behind your neck just below the roundest part of your head (the occiput) and allow the weight of them to apply gently lengthening pressure to the neck. Stay here and breathe for at least ten breaths, then inhale to release your hands and slowly rise back up to standing.
If you have lower back pain but want to do the standing option, bring your hands to blocks or the floor to give your lower back support. Then shake your head “yes” and “no” instead of applying weight with your hands.
As with the third pose, this can be done either seated or standing.
Start in your chosen position, then interlace your hands behind your back. Inhale deeply, then fold forward on the exhale. Your hands can slowly lift away from your back to come overhead, but do not strain. Continue to keep your shoulder blades moving away from your ears. This stretches the shoulders and creates space in the upper back and neck.
Start on all fours with your knees beneath hips and wrist beneath shoulders. Inhale and drop your belly towards the mat or floor as your sitting bones lift, shoulder blades come together, and your gaze lifts (cow pose).
Exhale and round your back, starting as the tailbone tucks, moving up the back until your shoulder blades slide away from each other and your head releases down. Think of pressing the mat away with your hands. This is cat pose. Repeat three to five cycles, following the full length of your breath and starting the movement in your tailbone.
Start on all fours (knees beneath hips, wrists directly beneath shoulders). Inhale and lift your right hand and arm to the sky. Exhale and thread the needle, passing your right hand behind your left wrist and bringing your right shoulder, back or arm, and cheek to rest on the floor (hips stay high).
If this is too intense, you can rest on your forearm and use a yoga block to support your head. Breathe here for five to ten breaths, then press into your left hand and sweep your right hand up and overhead to come out of the pose. Repeat on the other side.
Start on all fours, then on an exhale begin to walk your hands forward, lowering your chest towards the ground (hips stay high, right above your knees). You will feel your shoulder blades come together on your back.
You can place your forehead on the mat, or, if you feel very open, bring your chin to the mat. Breathe ten long, deep breaths before walking your hands back to come out of the pose.
You need two yoga blocks for this pose. Behind you on your mat, place one yoga block horizontally on the second highest setting, and another on its highest setting farther away from you. Slowly lower your back onto these blocks.
The horizontal block should be at the bottom tips of your shoulder blades, and the higher block should be underneath the roundest part of your head. Extend your legs long on the mat, or bend your knees and allow the soles of your feet to touch, allowing your knees to fall wide. Arms can rest at your side, palms face up.
Stay here for at least three minutes. You may be able to lower the block beneath your head to its second highest setting during this time, or you may just enjoy the support and lengthening as it is. Use your forearms to gently prop yourself up enough to remove the blocks, and then lay flat for a minute to feel the full effects of the pose.
Sit in thunderbolt pose with a strap or belt handy. Take the strap in each hand, hands wide apart from each other (this will vary, as you will see). Inhale to raise your straight arms up and overhead, then exhale to lower them behind you, still straight. You may need to make your hands wider to keep them straight. Inhale again to bring your arms back over head, then exhale to lower them down in front.
Go slowly, and keep extending the crown of your head up towards the sky (don’t jut your chin forward). This move releases tension in the shoulders and upper back that may be causing neck pain. If you notice one spot that is particularly tender, stay there and take three full, even breaths before continuing your movement. Complete at least three of these.
Start by sitting back on your heels (like thunderbolt). Grab the backs of your heels, one in each hand, and take a deep breath. On an exhale, begin to round your spine forward to reach the crown of your head to touch the ground (not your forehead). Once the crown of your head reaches the floor, lift your hips and pull on your heels with your hands. Draw your shoulders away from your ears to length the neck. Don’t place pressure on your head. The action of pulling on your feet should balance your weight instead.
Another option is to interlace your hands behind your back, and as you lower the crown of your head and draw up your hips, lift your interlaced hands to the sky, lifting your shoulders away from your ears.
Take three full breaths (or as many as you can comfortably take), then round up the spine to come back out.
If heading to class isn’t an option but you want more guidance to begin with, a yoga for neck pain video can bridge the gap. Here are some of our favorites.
Unless you are a seasoned yogi who knows how to make proper modifications, it’s best to avoid head and shoulder stands when you have neck pain. The extra pressure on the cervical spine can cause further pain and injury.
When it comes to neck pain, everyone is different. The best approach is a holistic one that includes a variety of treatments (including yoga for neck pain).
