Tag: pain relief coach

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Sciatica – Causes and Natural Cures of that Nervy Pain in Your Hip and Leg

Sciatica is caused by pressure on the sciatic nerve.  The pressure can be from bones or from muscle.  Most often it seems to be muscle.  The good news is the pressure can often be removed from the sciatic nerve without surgery.

Sciatic nerves are really large.

They are about the thickness of your index finger and run from the lower part of your spine through the bony hip area. The nerves pass through thick muscles in your buttocks, one on each side.

The gluteal muscles are the powerful muscles in the back of your hip (your buttocks). One of those muscles–a deeper one–is the piriformis. The piriformis muscle can be a cause of the nervy pain in your hip and/or leg. When it is, it is often called “pseudo-sciatica.” (Pseudo means false.)

If the nerve is being compressed by the spinal bones, it is Continue reading “Sciatica – Causes and Natural Cures of that Nervy Pain in Your Hip and Leg”

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Neck Pain Relief – Causes and Simple Pain Relief Tips

Neck pain, even if it’s nervy pain, is usually caused by your muscles.  Muscles move bones and that can cause pressure on nerves in your neck.  You can relax muscles that are tight with ice or heat.

The rule of thumb is:  Ice for nervy pain and heat for muscular pain.

If you use heat and feel slightly worse afterward, that means heat is not the correct treatment.  Use ice instead.  You can find more information in the “Heat & Ice” Category right here at SimplePainRelief.com.

Tiny movements are more beneficial to Continue reading “Neck Pain Relief – Causes and Simple Pain Relief Tips”

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Got Back Pain? Muscles Cause Pain In Your Back – Here’s How

Upper back pain, mid-back pain or lower back pain all have the same most common cause:  Your muscles.

Muscles are the most frequent cause of back pain.  And that’s good news!  Why?  Because muscles can be “released” or treated and get back to their normal healthy state.

Here’s more about muscles:

  • Muscles move bones.
  • Muscles can get “trigger points.”

Your muscles don’t usually act all by themselves; they pull all the other parts of your body into the act.  Why?  Because all of your parts are attached.  That means ALL of your body should be assessed to figure out WHY you are having pain in your back.

If you’ve had your Continue reading “Got Back Pain? Muscles Cause Pain In Your Back – Here’s How”

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Pain in Arch of Foot – Is It Tarsal Tunnel Syndrome?

Is my foot pain Tarsal Tunnel Syndrome?  This question was asked by a reader.  Here’s her question.

I was wondering if I have tarsal tunnel syndrome or if it’s something else. Normally my feet don’t hurt, but when I excercise (especially jumping excercises) I get severe pain at the bottom of my foot (in the arch area). The pain is often really bad and this is preventing me from doing a lot of the exercises that I like. I also know that the pain is not caused by bad shoes, because it happens with all shoes, even running shoes. Does this sound like tarsal tunnel syndrome?

Here’s my response:

A “syndrome” is a bunch Continue reading “Pain in Arch of Foot – Is It Tarsal Tunnel Syndrome?”

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Roll Your Shoulders to Relax Your Back and Arms

Muscles get “stuck” in the positions that we use the most. Doesn’t matter whether the position makes you feel good or not-so-good. Muscles become “comfortable” in the positions they’re used to. Doesn’t matter to them whether YOU are happy or not!

Rolling your shoulders is one way to get your shoulder muscles back into balance. It help them get “un-stuck.” What do I mean by “rolling”? Just watch the little video below.

I demonstrate how easily you can start making circles with your arms–2 different moves–that will help the muscles all around your shoulder. This gets the circulation going. It gets your muscles cooperating again. It will help relax your back and “massage” your arms.

Pay attention to the feelings in your shoulders, upper body and arms as you do these movements. Don’t worry if you hear a little “clunking.” That just means there is some imbalance. You may notice that it becomes less over time as your muscles get used to working together again.

If it’s very difficult to do these movements, then only do them to the best of your ability and comfort level until your shoulder muscles and joints become used to moving again. And remember: It’s your body and you always have to make the decision about what’s best for you.

Here’s the video.

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How to Get Better Posture for Back Pain Relief

Back pain is often caused by posture.  When your posture collapses–you “fall forward” with your head leading the rest of the group–the muscles in your chest get short and tight.  That makes it hard to breathe, hard to hold your head up, hard to have good posture.

At the same time, the muscles in your back get overstretched and strained and so they complain.  (They hate being stretched too far!)  They give you pain to call your attention to the fact that something is wrong.

Collapsed posture also causes lower back pain, headaches and migraines, constipation and lots and lots of other problems.

It’s a primary cause of “old age.”

You had wonderful posture when you were very young and with a bit of help from you, you can have it again.

In a very small nutshell, strengthen the muscles of your backside from knees to head.  Lengthen (stretch) the muscles of your calves and the whole front side of your body from knees to head.

If you happen to see a baby, a cat or a dog stretching, imitate them. 🙂  They are stretching the correct muscles to be functional and pain-free!

 

 

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Yoga and Head Pain: 6 Ways Yoga Helps You Get Rid of Your Headache

How can yoga help relieve your headaches?  Oh, let me count the ways:

  1. It relaxes the muscles around your chest, ribs, shoulders and neck.  These are the same muscles that get tight and cause headache symptoms.
  2. Yoga helps reduce your stress.  When you’re feeling all stressed, your muscles “clamp down” on nerves that go to your head.
  3. It helps strengthen the muscles of your backside, and makes you long and strong; it creates muscular balance.  A strong back and a long, strong body helps you have good posture.  Good posture, with your head over your body instead of out in front, reduces headaches.
  4. Yoga gets your circulation moving and that helps move the metabolic (body) wastes out of your body.  It reduces Continue reading “Yoga and Head Pain: 6 Ways Yoga Helps You Get Rid of Your Headache”
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Muscle Pain, Vitamins & Minerals: What’s the Connection?

Do vitamins and minerals cause muscle pain?  They do if you don’t have enough!

You have a smart body and it wants to be well.  In order for that to happen, you must provide everything it needs.  Some of its needs are small–like vitamins and minerals are–but so, so necessary for your muscles (and brain) to function well.

Many vitamins and minerals interact–they work together.  If you are lacking enough magnesium, for instance, that will prevent you from absorbing enough calcium.  A magnesium deficiency will cause a calcium deficiency.

According to Travell & Simons MD’s, you need iron, calcium, potassium and magnesium for normal muscle function.  The B-complex Continue reading “Muscle Pain, Vitamins & Minerals: What’s the Connection?”

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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?”

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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”

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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:

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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”

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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”

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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. 🙂

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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!

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