pain relief coach | SIMPLE PAIN RELIEF with Kathryn Merrow, the Pain Relief Coach

When Muscle Pain Won’t Go Away, Look For Trigger Points

If you have muscle pain or other symptoms that just aren’t going away with conventional (medical) treatment or with massage therapy, there’s a reason.

The reason could very well be “trigger points.”

Here’s an example: Carpal Tunnel Syndrome is very often caused by trigger points in your muscles. The trigger points in this case are in the neck, upper chest, front of the arm and lower arm. They “fire,” or refer, pain into the area of the carpal tunnel in the wrist.

A “syndrome” is a collection of symptoms.

Symptoms are things like pain, numbness, tingling. If you can get rid of the symptoms, or the causes (triggers) of the symptoms, you get rid of the syndrome, too.

Trigger points are hyper-irritable (very irritated or crabby) areas of muscle. Trigger points can also be found in other soft tissues like skin and organs. Soft tissues are everything except our bones.

What do trigger points do?

They cause pain and symptoms in other parts of the body, sometimes at a far distance from the trigger point. This is called “referred” pain.

We ALL have the potential to have them, because we all have soft tissues.

When a nagging pain or symptom won’t go away with treatment, that most likely means that a trigger point is causing the pain and needs to be released.

Whatever caused the trigger point also needs to be corrected. Everything has a cause!

When I was making my notes for a recent Carpal Tunnel Radio show, I noticed a relationship between Carpal Tunnel Syndrome and trigger points: All of the things that cause trigger points also cause Carpal Tunnel Syndrome! And, so it is with a lot of our body pain.

A great deal of our pain and other uncomfortable symptoms are caused by trigger points.

Trigger points and muscles are largely overlooked by the medical community (your doctor) as a cause of pain. It’s just not widely taught in medical schools. In fact, very few doctors understand the roles of muscles in pain syndromes and fewer still understand trigger points.

Here are some of the things that cause (create) trigger points:

* abnormal bone structure that Continue reading “When Muscle Pain Won’t Go Away, Look For Trigger Points”

April 30November 7

Migraine Headache Help – 7 Simple Pain Relief Tips for Your Migraines

The best thing to do for a migraine is not to let it start!

There are many things we can do to prevent migraines, at least a lot of the time. In the meantime, if you have a migraine, or feel one coming on, here are some tips to help you feel better.

As you know, aspirin generally doesn’t do a thing for a migraine headache. However, there are 2 over-the-counter remedies that might help.

1. Aleve (or its’ generic, naproxin) may work for you if you take a dose (1 or 2 tablets) at the onset–follow the directions on the label. In 2019 or so, it became added to sumatriptan prescription medication. That also caused the cost of the prescription to go up a ton, so just add it separately yourself if you take sumatriptan.

2. Alka Seltzer may work, because it gives you a fully-dissolved dose of aspirin all at once. Follow directions on the label.

Here are some other simple pain relief remedies to try:

1. If the muscles on the tops of your shoulders are all “jammed up,” try a heating pad or heated cloth bag filled with rice to relax your shoulders.

2. Lie down with an ice pack or cold pack comfortably positioned under your neck and the base of your skull. Place a cold, wet cloth over your eyes. If the cloth warms up, keep a basin of cool water next to your bed to refresh it.

If the cloth is drippy, that’s fine. It’s actually good, because the cold drips will affect more of the nerves and muscles on your head. Just put a plastic bag and towel under your head and shoulders to catch the drips.

3. Don’t be shy about pushing or pulling on the muscles around your ears, temples, forehead, back of your head, or anywhere you can reach. Sometimes the migraine is from the inside out, and sometimes it’s from the outside in.

4. Pull your hair. The soft tissues around your whole head get tight with a migraine. By clasping your fingers in your hair, close to your head, and pulling outward, you can use your hair as little levers to help relax your scalp muscles.

5. Try to straighten up. Your heavy head pulls on the muscles around your neck and shoulders when it’s in front of your body and can cause head pain. If you can lift your chest, your head will move back and be more over your body and take some of the strain off your muscles & nerves. Do this when you DON’T have a headache or migraine, too.

Here’s hoping that at least one of these tips will help you have less migraine pain. And I wrote an easy-to-use book for you to help get rid of or reduce those miserable headaches and migraines naturally.

April 30November 7

Yoga and Headaches – 6 Ways Yoga Gets Rid of Head Pain

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

It relaxes the muscles around your chest, ribs, shoulders and neck. These are the same muscles that get tight and cause headache symptoms.
Yoga helps reduce your stress. When you’re feeling all stressed, your muscles “clamp down” on nerves that go to your head.
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.
Yoga gets your circulation moving and that helps move the metabolic (body) wastes out of your body. It reduces swelling which can also be a cause for head pain.
It helps you become more “in tune” with your body. When your muscles start to complain or your head starts to hurt, you will be able to figure out the cause and correct it.
Yoga can help reduce your blood pressure, but if you are having high blood pressure headaches, you’d better get to a doctor immediately!

Yoga is a full-body stretching and strengthening movement program with a lot of benefits.

If you take a class, always remember: It’s your body. If a move doesn’t feel appropriate to you, or feels like it will make your head hurt or your headache feel worse, DON’T DO IT. Instead, practice a different movement (pose) or breathing.

So, yoga helps take the pressure off the muscles around your head and neck, and helps you relax, and reduces stress, and improves your breathing (shallow breathing could also be a cause of your headaches by not giving you enough oxygen.)

That’s how yoga can help you get rid of your headaches.

Here’s another way I can help you get rid of your migraines and headaches: Head Pain Natural Relief

April 23November 7

Chronic Back Pain and Muscle Strain – Is There a Simple Pain Relief Answer?

You are not alone. Millions of people suffer from chronic back pain.

Sometimes your back pain is caused by something that you do.

Other times, it’s caused by something you DON’T do. Okay, I’ll be totally honest:

There are a LOT of reasons for chronic back pain. It could be caused by:

Foods that causes inflammation (swelling in your muscles and soft tissues.)
Additives (chemicals & toxins) that are in your food.
Vitamin & mineral deficiencies.
Artificial sweeteners (chemicals & toxins) (Oops! Did I already say that?)
Muscles that are “out of balance.” That means muscles on one part of your body are not in balance with the muscles that oppose them. Some of your muscles are “too tight” and some are not strong enough to keep you where nature designed you to be. This creates muscle strain.
Injury to a muscle or area of soft tissue from incorrect use or an accident.
Anger and sadness; strong negative emotions.

Let’s just stick to muscle strain here. We can talk about the other causes at a different time.

Can muscle strain can be caused by doing things over and over?

Yes, and especially when the same movement is done over and over again incorrectly.

Here’s an example:

I was at the airport and I was watching the men who Continue reading “Chronic Back Pain and Muscle Strain – Is There a Simple Pain Relief Answer?”

April 23November 7

Why Do We Have Pain? Self-Help for Backaches, Headaches, Fibromyalgia & More

There are reasons why we have pain. We don’t get a backache or a headache or any other pain unless there is a reason.

Chiropractor Greg Fors has written “A Complete Physical & Spiritual Guide To Healing Your Chronic Pain WHY WE HURT Your Total Self-Care Guide for Backaches, Headaches, Shoulder Pain, Arthritis and Fibromyalgia.”

Yes, that is a very long title, but perhaps that’s okay because it’s a very thick book. Dr. Fors explains that pain can be healed. He tells us the causes of pain, which he believes are 3: physical, biochemical and spiritual.

Dr. Fors goes into the causes of pain, too. Some of the causes may never have occurred to you. He’ll tell you where the toxic chemicals that affect your health come from, and much, much more.

Why We Hurt is a logical, well-written, pretty easy to read pain relief book.

April 21November 7

Children & Migraines: 5 Causes of Migraine Headaches in Children

Children are getting migraines at younger and younger ages. Why?

One of my clients took her 6-year old granddaughter to the pediatrician. The little girl gets migraine headaches that make her sick. This shouldn’t happen to a child! It’s bad enough when an adult gets a migraine.

What did the doctor say?

He said, “We are seeing more and more children this young with migraines. It’s because of all the chemicals in the food now.”

Here are possible causes for your child to have migraine headaches:

1. Chemicals and other food additives. These are produced in chemistry labs for the purposes of either prolonging shelf-life or “enhancing the taste.” If something “tastes good,” people will buy more and the chemical companies and food processing manufacturers will make more money. Diet sweeteners are a big cause of migraines in adults; why not in children with their much smaller bodies?

I must tell you, I’m all in favor of successful businesses and making a profit, but NOT at the risk of our health!

2. Magnesium deficiency. All of the vitamins and minerals we USED to get are necessary for our health and wellness. Magnesium is a mineral that our bodies need for lots of functions. Deficiency is a known cause of migraines.

Magnesium occurs naturally in halibut (a fish), spinach & dark green leafy veggies, nuts, seeds and whole grains. White flour has very little magnesium left after processing. More information is at National Institutes of Health Office of Dietary Supplements.

When you look at the Recommended Daily Allowance for children, remember that’s a number that prevents sickness. It’s not a number that promotes health. There is a difference. The minimums are listed. In the case of a deficiency, it may take a while to build up a sufficient amount of magnesium (or other nutrients) again. It may take Continue reading “Children & Migraines: 5 Causes of Migraine Headaches in Children”

April 21November 7

Muscle Pain & Nutrition: Will Organic Food Stop Your Pain?

Pain in your muscles and soft tissues can be caused by many things. One of them is most surely the additives and unwanted additions to the food we eat.

When your muscles are happy–getting what they need from your diet–they are able to function better.

Humans used to eat “natural.”

We ate what grew on trees, bushes in or on the ground. We ate “wild caught” fish and meat. Your body was designed to eat real food.

And now?

A lot of the things we eat come out of factories. Yum.

Our bodies just don’t know how to process the chemicals, petroleum products and other additives that are added for shelf life and flavor. (Did you know there is a whole chemical industry devoted to developing new flavors and scents so we will buy more processed “food” products?)

There are lots of reasons you should consider organic food for pain relief but here’s my wrap-up:

Yes, organic food WILL help you feel better! It WILL help your body heal and function better!

Eating organic, fresh fruits, veggies, eggs, and whatever else you like to eat WILL help you get rid of your muscle pain because you won’t be pumped full of chemicals.

You are worth it!

April 20November 7

We Need Organic Food – Let’s Not Kill Organic Farms

Organic farmers need you!

Note: This is an old article, originally published in 2009. However, you’ll see that organic farmers still need us to speak up for them!

Big farm money wins in Washington DC. Factory farms do produce a lot of, well, produce, but it’s laced with pesticides, herbicides and chemicals. And those things end up inside of us! 🙁

So, I wrote to my legislators. The responses I got were not even related to my letters to them. I’ve attached them at the end of this post. ~~~~~~~

We need organic farmers, too. Chemical companies are poisoning us and our children.

This bill, HR 875, will prevent organic farmers from doing what they need to do to get organic food to us.

I hope you can take the time to read, and please pass this along. If you have never written to your legislator before, this would be such a good time to start. Below is my letter to my legislator. Below that, is his response to my previous email to him.

Re: Organic Seed Harvesting & Use HR 875

Monday, April 20, 2009 11:21 PM
From:
“Kathryn Merrow”

To:
“Congressman John D. Dingell”

Dear Congressman Dingell,

I have been puzzling over your response to my email.

I believe it is in the best interests of ALL Americans that organic farmers be able to harvest and use their own organic seeds.

How else will we, Americans, be able to get organic produce?

Why are you willing to put the growing business of organic farms out of business?

Of course! That’s it, isn’t it!

If organic farmers are not able Continue reading “We Need Organic Food – Let’s Not Kill Organic Farms”

April 19November 7

How Poor Posture Causes Low Back Pain & How To Fix It

Most of us had good, balanced posture when we were toddlers. We held our little heads directly over our bodies and had nice curves in our lower back.

But, then…we went to school and sat on furniture that didn’t fit us. Sometimes we had to sit for hours at a time instead of running around using all of our muscles.

That’s part of the problem. We stopped using all of our muscles.

Most of us use only the same 60 or so. Since we have over 600 muscles, that means we use only about 10% instead of 100%. That gets us “out of balance.” This creates poor posture and back pain.

Or, maybe you continued using most of your muscles but in ways that caused some to be much stronger than others. Your posture might look pretty good but still you feel strain and pain in your back. That’s a clue that your posture isn’t balanced. This causes back pain.

What causes poor posture?

When you hold your head and arms in front of your body for most of the day, like most of us do, the muscles in the front of your body get short. They pull, or round, your shoulders forward. They pull your head forward and down and make your chin stick out.

When your back muscles get weak because you’re not flexing (strengthening) them, they get overstretched and strained. Instead of holding you upright, your weak back muscles let your spine round at the top and you lose the curve in your low back, too.

Then what happens?

Your bones are the support system for your body.

When your posture gets weak, or collapses, your poor muscles start acting as bones to hold you up. Your muscles are straining to hold your heavy head up while gravity is pulling it down. (Remember why? Because your head has moved in front of your body instead of being held directly over it.)

So what can I do?

There are several natural things you can do to improve your posture and get rid of your back pain.

1. Assess your posture. Have Continue reading “How Poor Posture Causes Low Back Pain & How To Fix It”

April 16November 7

Back Hurts? What Should You Do for Back Pain Relief?

There can be many causes for back pain, but most of them involve muscles and soft tissues (nerves, fascia, and everything except bones.)

When you were little, you used all of your muscles. At some point, for some reason (sitting, sports, injury) you started getting out of muscular balance. When this happened, you were setting the stage for pain in your back.

When all of your muscles were “balanced” (neither too tight nor too weak) you didn’t have back pain. But, now you do.

So, what should you do?

Part of the answer depends on exactly what is causing the pain in your back.

Do you have trigger points? Trigger points are hyper-irritable places in muscles which refer, or “fire,” pain elsewhere (sometimes far away.)

Does your back hurt simply because of tight muscles or muscle strain?

Is it due to the positions or furniture you spend a lot of time in? Or your mattress?

Could it be poor posture or habits? A rotation in your torso? A “slipped disk”?

The first part of the answer is to stretch the muscles which have become shortened. These muscles are most likely at the root of your back pain, and Continue reading “Back Hurts? What Should You Do for Back Pain Relief?”

April 8November 7

Is Your Posture Good Or Poor? How Can You Tell?

Is your posture good or not-so-good?

People with poor posture look like they are leaning or collapsing forward.

Often their head is way forward in front of their body (“forward head posture.”) The curve in their neck is either too much or too flat, and so is the curve behind their waist. Their shoulders round forward.

Poor posture impacts a LOT of your body! Almost every part of your body is affected by collapsed posture.

Here are several things you can check so you will know whether your posture is good or not-so-good.

1. Stand up and hold your arms at your sides in their usual position. Look down. If your thumbs are pointing to each other, your shoulders are rounded forward. Your chest muscles are tight and shortened. They are pulling your shoulders forward. 🙁 But, if your thumbs point straight ahead, your shoulders aren’t rounded forward. 🙂

2. Are you constantly straightening up and constantly collapsing forward again? That’s a clue that the muscles in the Continue reading “Is Your Posture Good Or Poor? How Can You Tell?”

April 8November 7

Does Poor Posture Cause Pain? How Do Arch Supports Help?

Can your posture cause pain?

Oh Boy! It surely can! In fact, it does.

Poor, or collapsed, posture can cause pain in your head, neck, feet, legs, hips, hands, arms, upper and lower back. Why?

Because being out of muscular “balance” means that you are using muscles to do the job of bones.

With poor posture, your muscles are trying to hold you upright, but that’s the job of your bones. Muscles are for moving. Bones are for supporting.

All of your muscles attach to bones. When a muscle is overworked or overstretched because of poor posture, it causes pain.

Poor posture can even cause your organs–heart, lungs, intestines, stomach–to have difficulty functioning. Why? Because you are collapsing forward.

As you bend forward, all of your organs are compressed, or squashed. It is much harder for your organs to do their best job when they are squashed.

What can you to to correct your posture?

One important thing is to get arch supports (orthotics) for your shoes if your feet are “flat.”

How can you tell if your arches are flat?

Stand up with your weight the same Continue reading “Does Poor Posture Cause Pain? How Do Arch Supports Help?”

April 8November 7

The Muscle That Causes Carpal Tunnel & Knots in Your Back

There is a set of muscles on each side of your neck that can cause pain in your upper back, arm, wrist and hand. Those muscles are called the scalenes.

If the “knot” between your spine and shoulder blade “won’t” go away, blame the scalene muscles. It can’t go away until the scalene muscles are released (relaxed.) The knot is a symptom; the scalenes are the cause.

If your carpal tunnel symptoms “won’t” go away with conventional treatment, blame the scalenes. The symptoms can go away when the cause (the scalenes) are released.

Nerves run from your neck bones to your upper body and arms. If those nerves get compressed, or pressed on, by the scalene muscles they can cause uncomfortable sensations in the areas that the nerves serve (enervate.)

If your doctor thinks your pain is “all in your head,” boy, is he Continue reading “The Muscle That Causes Carpal Tunnel & Knots in Your Back”

March 5November 7

Trigger Points and Carpal Tunnel Syndrome

Trigger points are a type of really crabby spasm in your muscles or other soft tissues. Trigger points “trigger” (cause) pain and symptoms like weakness, tingling and numbness in other parts of your body, sometimes at quite a distance.

When I was getting a presentation ready about the causes of trigger points. I realized that the same things that cause trigger points also cause Carpal Tunnel Syndrome!

So what causes both trigger points and carpal tunnel symptoms? Here are seven causes:

Stress.
Allergies and chronic infections.
thyroid and blood disorders, like anemia.
Vitamin and mineral imbalances or deficiencies.
Doing repetitive movements, incorrectly.
Asymmetric bone structure: having one leg longer than the other or one-half of your pelvis being smaller than the other.
Forward-head posture or collapsing-forward posture. This is very common and it causes a lot of strain on your upper body muscles. Muscle strain can cause trigger points which “fire” into your hands, arms and wrists.

Certainly, you don’t have all of those, but you may have one or more.

It’s relatively easy to release your trigger points, once you know where there are “hiding out.”

You can go to Carpal Tunnel Radio to listen to a little 15-minute audio about “Carpal Tunnel Triggers” that I did on Thursday, March 5, 2009. It will give you a lot more information about triggers and trigger points for Carpal Tunnel Syndrome.

“Because You Deserve to Feel Better!”

January 10November 7

Simple Stretching Tips for Muscle Pain Relief

If you have back pain, neck pain, pain in your arms, or headaches, there is a really great chance that you need to open, relax or stretch the muscles in the front of your body.

The muscles in the front of our bodies shorten and become “tight” because those are the muscles we use in shortened positions most of the time.

You sit with your legs bent and in front of you. You work with your and hands in front of your body. And, if your posture is not the best, you also have your head in front of your body most of the day.

How do short front muscles cause headaches, back pain, pain in your neck or arms?

Simply like this. When any of your muscles are tight, they pull on other muscles and cause them to be stretched. Muscles which get over-stretched complain–they give you pain.

Stretching will help you get your muscles and body back in balance.

Here are some simple stretching tips.

Use gravity. Let gravity help you. It can be your friend. You know how the force of gravity is always pulling you forward and down? If you lay down on your back, and let your arms drop gently backward, that same force will pull them farther back and help stretch your chest and front-of-arm muscles.

It is so much easier to do a stretch while gravity “assists” you, when you are laying down, rather than when you are upright.

You can stretch your chest and arm muscles at the edge of your bed. Be on your back and let your arms “fly” like a butterfly, in gentle wide swoops. You can also Continue reading “Simple Stretching Tips for Muscle Pain Relief”