SIMPLE PAIN RELIEF with Kathryn Merrow, the Pain Relief Coach

Get Rid of Your Muscle Pain by “Break” Dancing!

Muscle pain starts when we stop moving. When you were a little child you were always moving. You used all of your muscles all of the time…unless you were asleep. Maybe even then.

As you grew you stopped using all of your muscles and that was the start of aches, pain and dysfunction.

Here’s a guest post from my friend Gini Maddocks. She’ll explain why “break” dancing will help you get rid of your muscle aches and pains:

Do you take breaks during your busy day?

You should.

Research shows that the human brain is more efficient when allowed to rest in intervals.

Try this:
Turn on upbeat, familiar music–the kind you like to dance to.

Now let yourself Continue reading “Get Rid of Your Muscle Pain by “Break” Dancing!”

September 28November 7

Back Pain? Your Stomach Muscles Can Cause Pain In Your Back and Massage Can Help!

If you have pain in your back it might be from muscles on the back side of your body.

Or…it may be from the muscles on your abdomen! Your belly is the “front of your back.”

Today a client told me that she had a great weekend stretching and straining and balancing on a ladder to trim, prune and clean up her yard. She said it looked beautiful! And she felt fine until she sat down.

When she tried to get up, her back from hip bones to shoulder blades went into spasm and tightened up!

She tried to press into her muscles to relax them the best she could but basically she had spent the last two days in bed. She was very uncomfortable.

I warmed, massaged and pressed into the tight muscles along her spine for a while. They were very tender but they didn’t seem to be releasing or getting better even though she said a few times, “I think you’re on the cause!”

So I suggested we work on the muscles on the front side of her body. The right side of her abdomen was fine; no pain and no referrals.

The left side of her abdomen was “on fire” when I stretched the muscles on the soft abdomen. Her ribs were “on fire” when I pressed into the muscles that ran up from her belly.

For whatever reason, the muscles on the left side of her abdomen had spasmed or “tightened up” and they were causing her back pain. Even though Continue reading “Back Pain? Your Stomach Muscles Can Cause Pain In Your Back and Massage Can Help!”

September 9November 7

Carpal Tunnel Pain Relief

If you are suffering with Carpal Tunnel Syndrome, I have some excellent options for natural help for you.

What is “natural” help? It means working WITH your body to relieve your symptoms.

What are symptoms? Your pain, tingling, numbness, headaches, sleeplessness, knots in your back and more; all of those are symptoms.

Your doctor may say, “Oh, a nerve is being pinched. That what’s causing your pain.” Yes, but WHY?

There is always a reason for our symptoms. There is always a “why.” Let’s get rid of the “why’s.”

Here’s how you can find WHAT natural steps you can take to get rid of your pain:

1. You can listen to Carpal Tunnel Radio. I pack each episode with as much information as I can to help you become pain-free naturally. You can click on that link.

2. Another option is Carpal Tunnel Pain Relief. It’s loaded with articles that cover lots of the causes of your symptoms. You can discover WHY you hurt and the natural steps you can take to get rid of your pain.

You have a smart body. It wants to be well. It needs your help. You must take action.

You can have carpal tunnel pain relief naturally.

September 7November 7

Pain Happens for Reasons and Therapeutic Massage Can Relieve Pain

Back pain, migraines, hip pain, headaches, that “knot” in your back. Those are all symptoms. Something caused those symptoms.

If you can get rid of the something, you will get rid of the pain.

Now, sometimes a baby is born with a structure that is a bit different than usual and may have asymmetries (different leg lengths, for example, or upper arms that are shorter than average) which can make it more challenging to avoid pain and dysfunctions (not functioning easily and correctly.) So, some of us start off with more to deal with.

But sometimes a little creativity and an understanding of the roles of muscles can help those people to feel better.

Others may have an injury or accident in childhood or later which can also be a cause of pain and symptoms. You have pain but sometimes the doctor says: There is nothing wrong; all of your tests are fine.

That is GOOD NEWS!

Why? Continue reading “Pain Happens for Reasons and Therapeutic Massage Can Relieve Pain”

August 25November 7

Pain on Lower Half of Shoulder Blade Can be Relieved

Shoulder pain can occur in a variety of places around the shoulder and almost always muscles are at the root of the problem.

Unhappy muscles cause most pain. Our goal is to keep our muscles happy.

The following request for help is very specific about the location of the pain: the bottom half of the shoulder blade and the outer side of the shoulder blade near the armpit. Using a movement with the arm in front of the body makes it worse.

Here is the email:

“I really need your help for my shoulder problems from which I am suffering from past many years.

I am getting pain on my right shoulder, on the lower half of the scapula muscle(Teres minor and major area) of my shoulder. The pain exists at approximate all the time but increases if I repeatedly do an activity (A simple activity like holding a book will aggravate the pain). I can always feel their is a difference between my right shoulder and left shoulder because of the pain.

I have shown to many doctors and had done many tests but they could not come out with any conclusive results. Their advice was just to strengthen my shoulder muscles and to do some physical activity.

Whats the best way to strengthen my shoulder. Will joining gym will be a good option or doing Aerobics .

Please suggest if something better can be done.

Thanks,”

Here is my response:

Based on the information Continue reading “Pain on Lower Half of Shoulder Blade Can be Relieved”

August 21November 7

Raven Fisher – Inspiring People With Multiple Sclerosis (MS)

“Multiple sclerosis is not a death sentence.”

I received some email from Raven Fisher who has MS. Raven is a remarkable woman who is proactive in her care. She does things for herself. She is an inspiration! And that is her message.

People write to me and basically say “I feel better now because of something that you said.” Everyones’ words are different but their message is similar. Something that I said made a difference for them–it helped them feel better.

The reason it worked is because THEY worked!

They did something to help their smart body feel better. I only provided a little bit of information that they needed.

When Raven first contacted me, she told me that my carpal tunnel pain relief information was helping her even though she did not have carpal tunnel syndrome–she had MS.

How could this be? It is because each part of your body is attached to every other part.

I asked Raven if I could share parts of her following emails with you and she graciously said Yes.

Here is her story.

“Four years ago when I was diagnosed with MS I also got the terrifying news that my life expectancy is 2yrs. Knowing what is actually wrong with me I immediately thought no way, who said so? God did not say it so I don’t believe it! I was in a wheelchair, could not walk, talk properly, read a book, focus on touching things. My brain told me to pick up that pen but my body did not want to. I did not know when ever my bladder and colon wanted to work, it always came as a surprise. Even when I was in public, embarassing, but hey, I blamed it on Continue reading “Raven Fisher – Inspiring People With Multiple Sclerosis (MS)”

August 21November 7

MS – 4 Helpful Therapies for People with Multiple Sclerosis and other Neurological Disorders

If you have multiple sclerosis or a similar neurological disorder, here are some potentially beneficial treatments. Except for the first one, tapping, all of these are self-help techniques. You’ll find out where I get these crazy ideas from at the end of the article.

Tapping: Tapping on the spine will stimulate the nerves and tissues around the spine. This is a good thing. It will get more blood flow into the area to carry nutrients to your spine. Could you ask a loved one or a friend to tap with their finger pads the length of your spine (but not on the end of the tailbone)? This tapping would last for about 5 minutes each time and ideally be at least once each day.

Pouncing: You can “pound” your thighs yourself. The meaty part of the thigh on the tops and sides when you are seated Continue reading “MS – 4 Helpful Therapies for People with Multiple Sclerosis and other Neurological Disorders”

July 24November 7

Why do Musicians and Band Members Get Back & Neck Pain?

Playing musical instruments can be a pain in the neck.

I was at a high school symphony band concert and was struck by the extremely poor posture and “forward head posture” of many of the musicians.

Even though a lot of young people have “forward heads,” it was much more so with the musicians than with the general student population.

Why would this be?

Most of us hold our arms and heads in front of us most of the day, but musicians–musical athletes–hold their instruments for extended periods without the opportunity to stretch or relax the muscles that support their instruments.

What could help? Stretching, strengthening and massage.

The muscles in the front of the body support the instrument. The are the ones that are Continue reading “Why do Musicians and Band Members Get Back & Neck Pain?”

July 18November 7

Tarsal Tunnel Syndrome Can Be Tricky To Diagnose

I received an email recently and the writer told me she had “been kicked around from doctor to doctor for 2 years” before they came to the diagnosis of Tarsal Tunnel Syndrome (TTS). She has numbness and severe pain in one foot which may have come from an old injury. She wondered whether she will be able to get well again.

Of course, the earlier any pain is stopped in its tracks, the better the chances of a complete recovery.

Still, I believe in my heart that bodies are very smart and logical and capable of healing when they are given what they need. I love bodies! They want to be well. Sometimes they just need some help.

Here is part of my response to my reader.

“By now you have hopefully received my response by email. I’m glad you finally got a diagnosis. I suggested in the email several things you can do to start the process of healing.”

“It’s really too bad that Continue reading “Tarsal Tunnel Syndrome Can Be Tricky To Diagnose”

July 11November 7

Flexibility Helps Relieve & Prevent Painful Stiff Backs

Is your back a little stiff? Do you wish your posture was better? Are you as flexible as you’d like to be?

Are you feeling “stuck”?

I will always believe that massage is the best thing to help muscles relax but stretching is the next best. So, here’s something that’ll help you get “unstuck” and relieve your stiff back.

Are you familiar with the stretches called “cat” and “dog?” I’ve also heard them called “camel” and other variations.

Sometimes they are done on all fours, on the floor, but I’m going to share a seated version with you. If you are so stiff that it’s hard to get on the floor, you will appreciate this version.

These are good movements because they get your spine moving from front to back and your ribs moving. These movements warm the muscles of your back and whole torso, or trunk. They get your circulation going and can help to strengthen your back.

Here is the seated version:

Move to the the front edge Continue reading “Flexibility Helps Relieve & Prevent Painful Stiff Backs”

June 24November 7

Ice and Simple Pain Relief – How to use Ice

Ice or heat for pain relief?

Ice can help you heal and get rid of your pain much more quickly than heat. My friend Bette will share her experience with you. Bette was an endocrine specialist. She LOVES ice!

Here’s what Bette said about ice therapy:

Muscle problems tend to accompany endocrine issues, especially adrenal glands that can’t or won’t keep up.

Our muscles get inflamed and “knotted up,” worse on some days than others.

Accupressure massage helps, but few therapists do it right. Several therapists have had at my back. Some felt like they were tickling me; some bruised my muscles and left me sore for days. Only one, the physical therapist who treated me when I lived in Tucson, made a real difference. He’s a magician, but most aren’t.

Doctors usually advise hot baths–the exact wrong thing to do. Heat just inflames muscles all the more.

I know, I know. Heat feels really good. Problem is, all the while it’s feeling good, it’s making things worse.

Answer me this: A half hour or so after you get out of a hot bath or the Jacuzzi, are your muscles better or worse? And how much progress have you made with your muscle pain since you started treating yourself with heat?

A lot of people, especially men and senior citizens for some reason, won’t even consider giving up hot soaks, fully persuaded that some day they’ll work, and all the pain will disappear. It reminds me of when Continue reading “Ice and Simple Pain Relief – How to use Ice”

June 7August 3

Stiff Neck? 3 Natural Steps to Get Your Neck Moving Again

Did you wake up with a stiff neck?

It’s amazing the crazy things we can do to ourselves in our sleep!

Sleeping with your neck tilted forward, or to one side or the other, can cause your muscles to get unhappy and become tight or go into a spasm.

Being in one position for a long time without moving (like sitting with your head turned toward someone) can aggravate your neck muscles, too.

A hard jarring sneeze or cough can cause a stiff neck, and this may be even more uncomfortable than the one that comes during your sleep. An accident that whips your head from side to side or front to back might cause pain in your neck, too.

When the muscles go into spasm, or seize up and keep you from moving your neck, that can be a protective step by your body to prevent injury.

Be mindful as you apply the following steps and pay attention to what your body is telling you. If something doesn’t feel appropriate, don’t do it.

Here are the 3 natural steps you can take to help your neck relax:

1. Use heat on the muscles on the tops of your shoulders. You can also apply heat to your upper chest and upper back. If heat is not the best treatment for you to use, you’ll be able to tell; you’ll feel slightly worse afterward. If you use a hot shower, direct the water to your upper back, tops of shoulders (each separately) and the front of your upper chest and neck.

2. Use ice on the muscles at the back of your neck. Also, wrap the ice pack around your neck to benefit the muscles on the sides and front. It may feel like the pain is in the back of your neck, but there’s a good chance that all of the neck muscles are involved. Some muscles run from your collar bone to the back of your head. If you only have a small ice pack, your muscles will just have to take turns!

The rule of thumb is: Heat for tight muscles and ice for nervy symptoms.

Since a stiff neck may involve the nerves in your neck, go for ice around your whole neck and upper chest toward the middle. Ice will relax the muscles and also helps numb the pain.

3. Gently, slowly move your neck into Continue reading “Stiff Neck? 3 Natural Steps to Get Your Neck Moving Again”

June 5November 7

Tarsal Tunnel Syndrome: Pain In Your Foot

Tarsal Tunnel Syndrome (TTS) is much the same as Carpal Tunnel Syndrome…except the Tarsal Tunnel is in your ankle.

Here’s a recent email I received from Tom:

“I came across your group on Facebook, about Carpal Tunnel Syndrome Relief. I have the leg version of this complaint, Tarsal Tunnel Syndrome and am about to have an operation to rectify it. Do you have any information on Tarsal Tunnel? I ask because I’ve not managed to find much about it other than the operation doesn’t have a very high success rate. I’m clinging to the hope that my op DOES work.”

Here’s my response to Tom:

“My best resource is ‘Myofascial Pain and Dysfunction, The Trigger Point Manual, Vol. 2, The Lower Extremeties‘ by Travell & Simons, MD’s. These 2 volumes may be (and should be) on your surgeon’s or physician’s bookshelf. Here is my translation of what they have to say about TTS in a nutshell.

Regarding surgery:

The doctors said that surgery to release the tibial nerve and the medial and lateral plantar nerves as they passed through and deep to (behind; more inside) the abductor hallucis muscle was successful in 9 of 10 TTS release surgeries. That means 90% were successful. Sometimes, part of the abductor hallucis is removed.

The doctors said: “The possible (likely) role of myofascial TrPs in the abductor hallucis was apparently not considered in these patients with heel pain.” What does that mean? The doctors Travell & Simons were aware that muscles and soft tissues (not bony tissue) cause a huge amount of our pain and other symptoms. It means that if Travell or Simons were your doctor, they would be looking for trigger points as the cause of your pain before they considered surgery. (TrPs = trigger points.)

What causes tarsal tunnel syndrome?

Running, jumping and shoes that are too tight–not wide enough–can be a cause. Also, in 2 cases, the abductor hallucis muscle was 3 times larger than normal, and in one case, had an additional muscle belly. In those 3 cases, the extra-large muscle pressed on the nerves.

What are trigger points?

If you go to Carpal Tunnel Pain Relief, and scroll down to ‘Categories’ and scroll to “Triggers and Triggers Points” you will find articles describing trigger points and their causes. Basically, they are extremely irritable spots in soft tissue or muscle that “fire” or cause pain elsewhere, sometimes at a very far distance from the trigger point.

Like everything else, trigger points are Continue reading “Tarsal Tunnel Syndrome: Pain In Your Foot”

May 22November 7

The Sitting Disease

It’s a serious problem, and lots and lots of us are affected by it! The Sitting Disease is caused by…too much sitting!

All that sitting causes lots of muscle and body malfunctions and aches and pains and premature aging.

Knots in your back, problems breathing, constipation, carpal tunnel syndrome, osteoporosis, back pain and headaches and MORE are caused by “The Sitting Disease.”

It’s practically an epidemic! But there is a simple, natural cure.

Walk.

Can’t get much more simple than that, right?

When you walk correctly, you use almost all of the muscles in your whole body! Pretty cool.

My friend, Rosalie, had the sitting disease. At first, she could only walk around her own back yard and then, eventually, around the block. And then she ended up race walking and had a ton of health benefits!

All from walking, even though she didn’t want to, and from gradually ‘stepping up’ her walking distance as her ability increased. 🙂

May 6November 7

3 Common Causes of Aging and the Pain of “Old Age”

You’ve seen people who are only 40 who already look “old.” And you’ve probably seen folks in their 80’s or 90’s who still have a spring in their step or a sparkle in their eyes.

Why do some of us grow old so quickly and other stay youthful?

Here are 3 reasons:

1. Attitude. Optimists may not always have the most realistic outlook, but they live longer, healthier lives than pessimists and enjoy living more. Attitude can be learned and unlearned. A healthy attitude includes gratitude and happiness.

2. Nutrition. People who give their bodies all the nutrients it needs are much more likely to be healthy and feel better longer. This gets harder and harder as more of our “food” comes from factories rather than farms and gardens, but it CAN be done. The best place to buy your groceries is in the produce section, and if possible, the best ones to buy are organic. Try to eat a lot of different colored foods (and Froot Loops don’t count.)

3. Posture. When you lose the fight to gravity, and gravity is winning, your heavy head moves in front of your body. Then, gravity can pull you forward even more! Your posture can be corrected, at least enough to relieve some of your pain. Posture is a BIG key in aging. When you collapse forward, your organs gets squashed. How can your heart function its best when it is being compressed? How can your intestines and stomach do their best job? This is a common cause of constipation. You can overcome poor posture by stretching the muscles in the front of your body and strengthening the muscles in the back.

George Burns, the comedian, said: “It’s okay to get older, as long as you don’t get old.” I’m sticking with George!