I know lower back pain and I’m here to help you beat it. You know how they say ‘necessity is the mother of invention’? Well, it was a lower back pain (the quadratus lumborum muscle) that inspired me to invent the Body Track. I was in so much pain that I couldn’t sit in a chair and had trouble just walking and I was like this for months. My invention completely healed my back pain in 10 days, but I know lower back pain relief comes in all shapes and sizes and there are many effective options for lower back pain treatment to talk about. We’ll look at the best here.

Low back pain is an epidemic.  Almost all of us – statistics suggest up to 80% – will experience back pain at some point in our lives, and for many of us this experience will be relived over and over because a large portion of back pain, particularly lower back pain, becomes chronic.  To add insult to injury, lower back pain interferes with movement and mobility as much as it does resting, sitting and lying down.

In a study reported by the NCBI, lower back pain is one of the most common health problems in the United States.

It is estimated that 70% to 80% of American adults will experience back pain at some point in their lives. Back pain is the leading symptom prompting visits to orthopedic surgeons and neurosurgeons, and the second leading symptom prompting visits to primary care physicians. Those patients who develop chronic low back pain are likely to make repeated visits to various health care providers.

And, the study goes on to report that patients make those repeated visits to their doctor for back pain, not because previous treatment worked, but because it failed. So, we have a painful and disabling epidemic with millions of people in pain and no relief in sight. For me, the only lower back pain treatment I needed was terribly simple — getting massage balls in just the right place for the right amount of time. But we’ll look at some more complicated and expensive solutions too.

What’s aching our backs?

The obvious question after learning these startling stats is, ‘why?’ Why do we have so much back pain and so much chronic back pain? And, why are we so unsuccessful with standard lower back pain treatment?

Before researching this answer, here’s my hunch: it has to do with poor posture. We have pervasively poor posture and movement mechanics, and so even if we’re fit, active and/or athletic, we can still experience the aches, pains, fatigue and injuries that originate from poor posture, such as chronic low back pain.

Harvard Medical School agrees about the posture theory.

“Most of us get back pain at some point in our lives. It may be due to a sports-related injury, an accident, or a congenital condition such as scoliosis. Fortunately, there’s a lot we can do to prevent this sort of problem. General physical fitness and a healthy weight are important. But one surprisingly simple strategy can go a long way: paying attention to your posture.”

Fitness Magazine sees the posture factor from another position. “Even exercise, which a majority of experts agree is one of the best ways to maintain a healthy back and chase away aches and pains, can be problematic. “When you’re sedentary, the muscles supporting the spine get weaker, and you’re more prone to injury,” Dr. Katz says. But “exercising with improper form — rounding the back when doing dead lifts or arching it during ab work — can place unwanted stress on the spine,” notes Robyn Stuhr, a spokeswoman for the American Council on Exercise.

And, if our body isn’t strong, fit and flexible, our experience of back pain worsens.  So, what does research conclude about why we have so much back pain?

Spine Universe agrees with me that posture and movement mechanics are the central issues with chronic back pain, adding stress management to the list.

Secret Service Muscles

Muscles are tough and support, allow movement and protect the body from injury in much the same way the Secret Service protects the commander-in-chief’s movements.  Back muscles have double-duty when it comes to protection because they protect the spine which houses the nervous system.  Like the president, the central nervous system exercises ‘supreme operational command’ over the entire body, so its rank is high when it come to duty.  And, the back muscles take their jobs as seriously as the Secret Service agents; they realize the importance of their work and don’t like being messed with.

Anatomically, the brilliance of the back is unparalleled. The design of strong bones perfectly supporting elastic tendons, ligaments, and the whole team of muscles, not just the hot shots in the back, create this magnificient structure! Intricately woven throughout all this is a network of precisely sensitive nerves and nerve roots that communicate directly with the West Wing: the brain.

BUT, your back was not designed to sit in a chair for hours at a time, nor for you to be hunched over looking down at your cell phone or tablet for hours every day. If we insist on living this way, we’ll be forced into spending lots of time and effort (as I have) on lower back pain treatment.

Common conditions of the back

Strain or spasm

The most common cause of low back pain is a torn or pulled muscle and/or ligament, which can be caused by a number of factors, including mechanical stress and strain, a veiled term that includes causes from overweight, poor posture and inactivity. Why are they veiled? Because medicine has to name them, but it’s up to each individual to control these factors. Other causes include heavy lifting (proper lifting posture is critical for all backs, happy or unhappy), twisting and lifting – a big no-no, and often just the right sudden movement will pull a muscle, literally, out of joint.

Treatment for most strains and spasms includes ice, rest, simple stretching exercises and gentle myofascial release.

Pro Tip: Keep abdominal muscles tucked against the abdominal wall, as much as possible. This is the same muscle movement as when we are ‘sucking in our gut’ or holding our stomach in. This provides additional support to the strained or spasming lumbar muscles. Think of it like neighbors on either side of a fence; each neighbor has to do their part to keep the fence in shape. The lumbar muscles and abdominal muscles work together to keep the spine in good shape.

Disc problems
Bulging, herniated or a ruptured disc can be present with or without pain, in some cases. However, the range of pain usually isn’t extreme.  Treatments generally include heat and physical therapy, and in some cases ultrasound, pain relief medications or surgery.

Scoliosis
This condition can also be present with or without accompanying pain. The abnormal curve of the spine puts additional stresses on the muscles in the back so physical therapies and proper exercise are essential in treating this chronic condition.

Treatment is typically limited to managing symptoms, and can include physical therapy, myofascial release, exercise and stretching.  Hanging from a pull-up bar or use of an inversion table can relieve tension and compression along the spine.

Arthritis

One more very common condition whose pain spectrum runs between mild, moderate and severe. Over 50 million people of all ages have one of a hundred forms of arthritis. The basics of arthritis is joint inflammation, but the conditions and related conditions can be complicated and even serious, in rare cases.

Osteoarthritis, one of the more common forms of arthritis, can centralize in the low back, causing stiffness, limited mobility and pain.

Arthritis is treated by managing symptoms with myofascial release, appropriate exercises, physical therapy and sometimes medications or supplements to reduce inflammation and/or pain and stiffness.

Osteoporosis
This condition causes weak, brittle and easy-to-break bones. The bones are literally porous. Strong muscles and good posture are allies for managing the symptoms associated with osteoporosis.

As with some conditions, treatment will manage symptoms, but will not cure the condition.  Some treatments for osteoporosis include weightlifting / strengthening exercises, a healthy diet to support bone care and supplements / medications.

Back to basics

Until recently, lower back pain treatment focused on the pain only. Prescription painkillers is a thesis-sized topic, but it’s the reason for the failure of clinical treatment of low back pain. Treating symptoms, such as pain, without addressing the cause of these symptoms is insufficient therapy and leads to chronic conditions, which is precisely what we see with lower back pain.

There’s both good and great news about this failure. For the most part, lower back pain treatment can be done successfully by the individual through better recovery from injury, improved posture, healthy weight, appropriate exercise, and regular myofascial release. This is the good news.

The great news is that massage balls step right up to home plate for a grand slam treatment plan, not just for lower back pain relief, but for happy backs, including middle and upper backs too.

Lower Back Pain Treatment

If you’ve read my previous posts, you know I’m no fan of surgery and think it should be the absolute last resort when dealing with chronic pain. It’s not only costly but is usually not necessary and sometimes makes things worse. One form of therapy that is gaining popularity uses weak electrical signals to help treat nerve and muscle injuries. Microcurrent therapy has proven to be a safe, FDA-approved treatment method with no notable adverse effects.

Microcurrent works best in conjunction with massage and manual physical therapy and helps not only injured tissue to heal faster, but also helps to ‘restore your electromagnetic field back to normal, thus allowing your injured cells to repair themselves. This leads to healing and prevention of re-injury.’ The Denas VERTEBRA V2 (pictured to the right) is a Russian microcurrent device that I use myself for it’s general health benefits.

It should not be confused with a TENS unit that is a completely different device. Although I don’t personally use it for lower back relief, I know many people do use it primarily as a lower back pain treatment device because it works well for it. It is pricey, so we’re going to look at less expensive lower back pain treatment options next.

Physical therapists, personal trainers and chiropractors would unanimously agree that the best prevention for low back pain is proper posture, exercise, and weight management. Robin McKenzie, a world-renowned physical therapist, first published his best selling book “Treat Your Own Back” in 1980 and has helped thousands find lower back pain relief. In his book, he presents more than 80 pages of education and clinically-proven exercises designed for lower back pain relief and prevention.

The Egoscue method is another popular protocol:

That covers strengthening and stretching, now here’s my personal favorite lower back pain treatment method.

Regular myofascial release is my first choice for chronic low back pain because it’s relaxing and works quickly.  Our massage balls are the perfect solution for preventing and relieving lower back pain. I never leave home without them because travel often delivers the worst abuse to my back.

And, even if our jobs force us to be sedentary, we can still manage to keep our backs happy through good posture habits. Not everyone can manage this but I stand while I work, and more people are doing so every year as they discover they get lower back pain relief with this simple change.

The Mayo Clinic states: “Fortunately, you can take measures to prevent or relieve most back pain episodes. If prevention fails, simple home treatment and proper body mechanics often will heal your back within a few weeks and keep it functional for the long haul.”

Another fortunate fact, we have your back here at Deep Recovery! Here’s how I got lower back pain relief when I was desperate:

Please, let us know in the comments what lower back pain treatment you’ve tried and what has given you the most effective lower back pain relief.

Whether or not we’re carrying the weight of the world on our shoulders, shoulder pain gets us down in several  ways.  First, pain is pain and never fun.  Pain is exhausting and interferes with everything we do.  And, we use our arms for almost every activity and most movements, so if it happens to the arms, it happens to the shoulders, too.

Next, when shoulders are unstable, weak and painful, they pull our posture out of alignment and this creates a cascade of other effects, such as weakened abdominal muscles,  unhappy back muscles and a literal pain in the neck. After looking at the causes, we’ll cover shoulder pain treatments you can explore at home.

Causes of shoulder pain

According to physicians and physiotherapists, shoulder pain is the third most common musculoskeletal condition that they see in their clinics, after low back and neck pain.

Due to the ball and socket joint system, the shoulders tend to be susceptible to injury because of the inherently unstable design of the shoulder system.  The shoulders are the most mobile joint in the body but the price of this broad range of mobility is instability and tendency toward injury and dislocation.

The shoulders are ready for reaching, throwing, lifting, pushing and all sorts of twists, turns and bending, but this leaves them primed for injury.

“Unfortunately, this mobility comes at the expense of stability,” and that leaves the shoulder vulnerable to injury, says Clifford Stark, DO, medical director of Sports Medicine at Chelsea in New York City.

Anatomy of the shoulder complex

The bones of the shoulder include the humerus (upper arm), scapula (shoulder blade), and the clavical (collar bone). These bones form a cage inside which are the muscles and other soft tissue ready to twist, reach, bend, throw and carry.

The shoulder muscles begin with the trapezius, levator scapulae, and rhomboids at the top of the spine connecting the scapula and clavicle to the torso. The pectoralis muscles, latissimus dorsi, teres major and deltoid connect the arm to the torso.  The biceps, brachii, triceps and coracobrachialis reside in the upper arm, but are part of the shoulder complex.

The four infamous rotator cuff muscles, subscapularis, supraspinatus, infraspinatus and teres minor muscles link the scapula to the arm.

Shoulder conditions and treatments

Rotator Cuff Injury / Shoulder Tendonitis: As mentioned above, this area is infamous because rotator cuff pain and injuries are the most common of all the shoulder conditions. Most rotator cuff injuries result from repetitive stress on the muscles, tendons and ligaments of the shoulder and/or scapula. Repetitive motions wear on that cuff and inflammation results, causing pain, limited mobility and your need for shoulder tendonitis treatment!

This condition often brings mild symptoms of shoulder weakness and pain in the beginning, but continues to be aggravated over time.

Treatment includes reduced activity, especially overhead movements, posture adjustments, and changing movements to help the healing, as well as ice, heat and OTC anti-inflammatory drugs.  Physical therapy is effective, as well as myofascial release and massage (your therapist or our massage balls).

Shoulder joint instability: Loose joints might seem cool in a yoga class because the range of motion is phenomenal, but the risk of dislocation isn’t cool at all.  It’s a common condition among athletes, but can also occur due to trauma, and, genetic make-up.  Laxity is more commonly known as ‘double-jointed.’

Treatment includes strengthening rotator cuff muscles and scapular muscles to reduce dislocations. Taping is another treatment that is recommended.

Shoulder Dislocation: Once a shoulder has dislocated, pain is acute until the joint is re-stabilized by your doctor.  Recovery will involve ice, rest and anti-inflammatory drugs.

Frozen Shoulder  An apt name, it’s just like it sounds – immovable. Adhesive capsulitis literally means sticky inflammation and involves reduced mobility.  The symptoms are similar to arthritis, but arthritis tends to move into other joints.

Treatment will help the shoulder thaw if it includes massage and myofascial release.  The tissue experiencing sticky inflammation needs to be gently coaxed apart. Specific exercises, such as shoulder rolls, scapula rolls and arm stretch are especially therapeutic for this condition.  Acupuncture and electrical microcurrent stimulation (see bottom of page) are also helpful.

And, once the shoulder has recovered, keep it warm, supple, strong and stretched with regular movement and exercise.

Shoulder Impingement: Muscles getting pinched by bones is uncomfortable and can become painful if it becomes chronic. The bones and the muscles are battling and the nerves are caught in the crossfire.

Physical therapy is the best treatment for this condition, as strengthening the muscles and balancing all the muscles and tissues that affect the position of the shoulder effectively can relieve the impingement.

Myofascial release and massage help relax the muscles involved so that they can loosen their grip on the bones and everything can relax back into place giving you quick shoulder pain relief.

Exercise is helpful with this condition; pendulum, arm stretch.

Bursitis: This is the swelling of the small fluid-filled pads called bursae that act as cushions in our joints. It frequently occurs at joints that perform frequent repetitive motions, which includes the shoulders. With bursitis, you may have aching and stiffness around the shoulder joint and note tenderness when pressing near it. The pain may be worse at night and be either sharp or diffuse.

Treatment includes reduced activity, RICE (rest, ice, compression, elevation), and massage and myofascial release of neighboring muscles. Gently, but rapidly vibrating the arm helps to bring relief, and massaging the arms.

Osteoarthritis: Degenerative joint disease is caused by the normal wear and tear of the cartilage in the joint.  Cartilage is like rubber and provides a cushion between all the bones so that they slide smoothly.  Over time, cartilage can thin and the bones are left to grind against each other and this causes swelling, pain an d limited mobility.

Arthritis needs movement, but it must be measured and appropriate, so a physical therapist is helpful to use the best exercises to stretch, strengthen and support the joint.  Remember, Eddie the otter at the Portland Zoo?  How does he get shoulder pain relief? His physical therapy includes playing basketball!

Treatment can also include heat and ice, anti-inflammatory medications and often steroid injections.

Thoracic Outlet Syndrome (TOS), is a complex condition whose medical definition is still evolving.  Essentially, TOS involves compression between the neck and shoulders in either the veins, arteries and/or nerves, which results in pain and limited mobility that requires treatment. Physical therapy, myofascial release, acupuncture, exercise(such as Shoulder Rolls, as seen above), and electrical simulation are helpful in relieving the variety of symptoms caused by TOS.

Shoulder Pain Treatment or Prevention?

What’s better than shoulder pain relief? Avoiding shoulder pain in the first place! The old adage, “An ounce of prevention is worth a pound of cure,” is a real dynamic in the body. When we warm up before exercise it improves muscle performance and reduces injury.  When we follow healthy lifestyle routines we experience fewer health problems.  When we know we’re going to be doing something that might fatigue, strain or injure us we can prepare or aid recovery through myofascial release, exercise, grounding, light therapy or the new field of electromedicine (see videos below).

The body is designed for motion, much like a car; when we leave our car sitting in the garage for several days, the battery dies, fluid sediments collect and the tires lose their shape.  So it is with the body – it needs a jump-start, too, if it’s been too sedentary.

Exercise and food are medicine!  These measures earn interest in the body the way an investment portfolio does while we are spending and replenishing the resources of the body.  Our health (and shoulder pain relief) is in our hands!

We casually refer to a minor annoyance in life as a “pain in the neck,” but as anyone with neck pain will tell you, it’s far from minor and much more painful and debilitating than an annoyance. If you’ve got it, you want neck pain relief now and I’m going to show you how to get it. I was forced to become an expert in chronic muscle and tendon pain to cope with muscle tightness and tendonitis from Lyme disease. For years, I would pull a muscle about every other month which sometimes left me in bed for three days at a time (often from neck pain). Once, I pulled a muscle after sneezing! Finally though, I’ve got it licked and I want to share with you what I learned.

Currently, one third of us suffer from chronic neck or shoulder pain, and this figure is predicted to increase as computer work, cell phones, and the myriad of other gadgets we now use force us to crane our necks forward for much more of each day than ever before.  We will literally be in a world of hurt.

Historically, neck and shoulder pain have been an older person’s complaint, but clinics are experiencing a rise in younger patients with neck and shoulder complaints.  According to Elite Myotherapy, “The impact that poor posture during tablet computers and smart phone use are having on small children and teenagers is an increasing health problem and one that more parents need to be aware of and manage.”

Because many cases of neck pain are related to posture, it can be difficult to distinguish which is which. Shoulder specialist, Eric Ricchetti, MD, of Cleveland Clinic’s Department of Orthapedaedic Surgery, states that, “People may come in with shoulder pain when they really have a neck problem.”  The reporting system of the body (and patients) can be unreliable so neck and shoulder pain commonly overlap. We can add in neck pain’s connection with headaches, too, to the mix of suffering that’s hard to tease apart.

Anatomy of the neck and shoulders

Understanding some of the basics of the body helps us manage our conditions and treatments more effectively.

By a beautiful design in nature that allows us to turn our head and see in all directions, our neck is engineered to be a bit unstable. Perhaps to balance this, the muscles in the neck are some of the fastest, most forceful muscles in the body, and have some of the greatest endurance of any muscles. The muscles of the head and neck control important, everyday tasks such as facial expressions, talking, chewing and swallowing and even the movement of the eyes.

The neck and shoulders are structured in such a way that they are entirely dependent on alignment and balance between the muscles and fascia that bind them together while allowing for movement.

All this depends on proper posture. But these days, who’s got proper posture? Maybe someone living in the jungle who doesn’t have a cell phone and laptop. Below, I’m going to show you how you can begin to correct your posture.

First, let’s look at the tough and resilient design around your neck.  The bones of the chest and upper back work together to form a strong, protective cage around the vital thoracic organs such as the heart and lungs.  This durable cage is the anchor of our neck, shoulders and head and is composed of powerful muscles designed to protect those vital organs and vulnerable systems in our bodies.

The cervical spine, collarbone (clavicle), and shoulder blade (scapula, or scap) form the skeletal infrastructure of the neck and shoulders. The neck is formed by seven bones stacked one on top of the other.

The trapezius (traps), levator scapulae, scalene and the sternocleidomastoid (SCM) muscles form the muscular structure of the neck and shoulders.  These upper back, shoulder and neck muscles travel in all directions which allows for greater range of motion and movement in the neck and shoulders.  When poor posture, injury, or trauma disrupt the balance between muscles and fascia, bones are forced out of position, causing muscles to spasm, range of motion to be limited and pain to develop as cervical and other nerves are affected.

Causes of neck pain

With so many of us gazing into computers or staring down at our smart phones most of the day, it’s no wonder data from the Centers for Disease Control and Prevention reports that nearly 20 percent of us have experienced neck pain within the past three months.

Poor posture:  Today, poor posture is often called nerd or text neck because so many of us spend hours looking down at our devices now. One recent study showed that 79% of those between the age of 18 and 44 have their cell phone on them almost constantly with only two hours of the waking day spent without the cell phone. Looking down at your phone or tablet has unavoidable consequences. In order to protect themselves from the constant strain of poor posture, muscles harden into tough bands, causing fatigue, spasms and hot, chronic pain along the ridge of the shoulder blades and neck.

The tendency toward poor posture in the upper back from slumping and rounding the shoulders is easy enough and important enough to correct.  When we slouch our shoulder blades slide away from the spine and overstretch and weaken muscles, particularly the pectoralis muscles.

Good posture requires conscious correction for only a short time and once the brilliance of adaption has occurred, a good habit is formed and it’s one more area of wellness that we’ve mastered and one less reason for pain.

If you want professional help with this, consider seeing an osteopath, rolfer, chiropracter or other bodyworker. I’ve seen quite a few myself and if you’ve got the money, it’s a great advantage. Here’s what you can do on your own to prevent and treat text neck:

• Make sure your work environment allows you to look forward at any screens you use, not down. I use a standing desk for that and it works well.
• Hold your phone up in front of your face whenever you can to avoid looking down at it.
• Take frequent breaks from your devices and walk around every 20 minutes, at least.

Soft tissue injury/Trauma: Muscles, tendons and ligaments in the neck and shoulder area are prone to injury from whiplash and other impact injuries.  These conditions can range in severity and be acute or become chronic.

Degenerative diseases/arthritis/degenerative disc disease: Inflammation in joints is painful and restricts movement and mobility, however, it’s important to employ exercise as medicine with arthritis, and degenerative disc conditions, research says.  Joints need the flexion caused by proper exercise to remain healthy, but improper movement is painful, so arthritis sufferers tend to err on the wrong side and reduce movement by too much and the stiffness worsens.

A great example of exercise as medicine for arthritis sufferers is Eddie, the otter at the Oregon Zoo.  Eddie was diagnosed with arthritis in his elbows and shoots hoops to treat the condition.  Game time is not part of a show, it’s Eddie’s behind-the-scenes therapy.

Pinched Nerves / Radiculopathy / Thoracic Outlet Syndrome: The pain, numbness and tingling from a nerve being compressed and irritated can be caused by physical overexertion or one of several medical conditions, so establishing cause by a doctor may be helpful. This condition responds well to physical therapy and exercise – see our post on thoracic outlet syndrome.

Fractures: Also called a broken neck, this occurs when one of the seven cervical vertebrae are fractured usually the result of a high-energy trauma such as car accident or a fall.  These accidents can have serious consequences because the nerves running through the neck can be impacted or damaged. The first thing to do if you suspect a fracture is to immobilize the neck until x-rays can be reviewed by a physician. Treatment can range from wearing a cervical brace for 60 weeks to spending three months in a rigid cast or some combination of those options. Afterwards, physical therapy and bodywork will aid a full recovery.

Medical conditions: It’s rare, but possible for a medical condition to refer pain up into the neck and shoulder area.  Talk to your doctor if no other cause of neck and shoulder pain is identified.

Treatments for neck pain

Relieving pain, stiffness and tension in the neck can range from simple, short-term treatments, such as RICE, or over-the-counter pain remedies, to long-term, continuous therapies, such as myofascial release, or regular exercises to keep the neck structure flexible.  We all know the ever increasing risks of medicine so we are better off with other treatments.

RICE is almost always a front-line treatment for soft tissue injury.  Rest, ice, compression and elevation continue to be therapeutic throughout most healing processes.

Myofascial release: Massaging the neck regularly goes a long way in reducing pain, stiffness and limited mobility. It’s difficult to do on your own and that’s why I invented the Neck-Track. Now I get neck pain relief at home, any time and no longer have any fear about muscle pulls. They just don’t happen when you treat your neck pain as soon as you notice it coming on…

Cervical traction: This is neck stretch often performed by osteopaths and other bodyworkers that I’ve always found very pleasant. You can do it at home on your own too as demonstrated in the video below. You’ll find lots of gadgets for sale of varying complexity to help you do the same thing. The goal of neck traction whether done with a therapists hands, a towel or a special device is decompression of the vertebrae.

Light Therapy: Photo-biostimulation is a non-invasive therapy using light or near infrared light energy that causes tissues in the body to exhibit specific complex biochemical responses, essentially healing the injured tissues.

The technology is being used in the form of lasers and LEDs by physiotherapists, physical therapists and sports medicine specialists to treat a wide variety of acute and chronic musculoskeletal injuries and pain.

Neck Pain Exercises: Exercise is medicine.  More and more we are seeing doctors refer neck pain sufferers to physical therapists, personal trainers and fitness specialists for treatment in alleviating symptoms.  The reason is because it works – the body is designed for motion! But guess what? You can learn your neck pain excercises right here:

Grounding: There is nothing new about the benefits of connecting with the earth, except that now we have scientific proof of its merits. We all need to ‘get back to nature’ to improve our overall well-being, as well as treat pain.

Microcurrent: electromedical devices are an effective, non-invasive pain therapy that can be used as often as needed and provide considerable relief. Using electrical stimulation to treat pain dates back to Ancient Rome, when they would stand on electrical fish at the seashore; thankfully, the method has greatly improved, but even Benjamin Franklin endorsed the use of electrical stimulation to treat pain. It’s the future of medicine (and yes I use it too). Watch Benedick Howard getting neck pain relief with his Denas PCM-6 SCENAR device in the video below:

Watsu: This aquatic therapy is a relatively new treatment performed by a certified practitioner who cradles the body as it is moved and stretched through the water.  If you are fortunate enough to have a Watsu practitioner in your area, check it out. If not, just floating in a pool of water or even your bathtub can provide relief.

Attitude: Last, but far from least and as effective as any other treatment for pain, is our attitude.  Positive thinking is not a platitude or for the cheerful dispositions, science tells us.  Recent studies indicate that the ability to use thoughts to regulate perceptions of pain employs a different pathway in the brain than the route used to send pain signals to the brain.  This explains how we can keep going at times, despite physical pain.  Scientists call it cognitive self-regulation; chronic pain sufferers call it nothing short of a miracle.

Neck Pain Relief or Prevention?

What’s even better than neck pain relief? Not having pain in the first place! Exercise Sports Science of Australia (ESSA) states that we shouldn’t be sedentary for more than half an hour at a time. Positioning yourself in a certain way for an extended period increases pressure on your spine and decreases mobility. If you require the use of technology all day, take “micro breaks” every 15-20 minutes. Lift your head up and stretch, in order to get your neck and shoulders moving.

Studies have shown that people who take these micro breaks are 21% less likely to suffer from neck and shoulder pain. Help yourself to maintain the health and well-being of your spine and help prevent further postural issues arising. Address any ergonomic issues whether at work with your desk, at home, or in your study.

The body is designed for motion, much like a car.  When we leave our car idle in the garage for several days, what happens?  The battery needs to be charged.  So it is with the body, and zones in the body that are often idle for hours at end, such as the neck and shoulders. So, in the immortal words of health guru Jack LaLanne, “Get up and move!”

Finally, if your shoulders and back are tight, you’ll have a hard time eliminating neck pain because your back muscles will be pulling on your neck. The body is an integrated system and we need to treat the whole body when we run into trouble. Here’s how I relieve tension in my back and shoulders:

Tell us about your pain in the neck!

Please share your story in the comments — what got you into trouble and what tools / techniques you’ve tried…

For most of us, massage is the ultimate therapeutic treat that we indulge in once a month or so; to a professional athlete, massage therapy is an everyday and on-the-field essential.

Sports massage is a valuable component in most collegiate, professional, and Olympic training programs across the world. Athletes, trainers and doctors recognize its value in the training room, and out on the field, for conditioning, recovery and competitiveness.

Go behind the scenes – and oftentimes, right on the sideline – at any international sporting event and you’ll find massage therapists either working for an individual athlete, a team, or an organization. And, most sports medicine teams include massage therapists in their ranks.

Research conducted by scientists at McMaster University in Ontario, shows that massage reduces inflammation and promotes the growth of new mitochondria, meaning that sports massage reduces pain, and builds and repairs muscles.

According to AMTA, research shows that massage benefits for pro athletes (or you) include:

• Reduce muscle tension
• Help athletes monitor muscle tone
• Promote relaxation
• Increase range of motion
• Decrease muscle stiffness and soreness after exercise
• Enhance athletic performance
• Help prevent injuries when massage is received regularly

Every day is game day

“Pro athletes spend the majority of the day getting themselves in tiptop shape,” says Kala Flagg, a physical therapist and certified athletic trainer who has worked with NFL players and other elite athletes. An injured pro may go to physical therapy as much as three times a day, according to Flagg. “These athletes also may have a setup at home with hot tubs and cold tubs and icing machines. They have massage therapists and one-on-one yoga instructors. Their bodies are important. They aren’t afraid to invest in them,” she said. Some teams even fine players if they miss a treatment session, she said.

Mark Allen, six-time winner of the Hawaiian Ironman Triathlon, believes that massage was an indispensible part of his training: just as athletes need hard work to excel, they also need massage to quicken recovery between workouts, prevent injuries and reduce stress.

Ancient medicine that’s still working today

Sports massage isn’t new. In fact, the National Center for Biotechnology Information (NCBI) states that Chinese writings dating back thousands of years describe the use of massage therapy to treat injuries and prepare for sporting events.

Records indicate its methods date back to 2700, B.C., when ancient Greek Olympians were massaged with oils, herbs, and dirt with the goal of creating a better athlete, a better competitor, a better champion. Truth is, it remains a pretty accurate view of what sports massage can do to this day, and elite athletes recognize this fact.

The elite advantage

“While professional athletes are in terrific shape, which helps when they get injured, they also have advantages rarely available to the weekend warrior: an instant medical response and a physical therapy regimen that kicks in quickly, that operates practically around the clock and that continues even after the athlete is back in the game,” said Benjamin Shaffer, an orthopedic surgeon in Bethesda who is head team physician for the Washington Capitals and assistant team physician for the Washington Wizards.

The advantage starts as soon as a player goes down. Trainers and physicians rush in with immediate care and decide whether to bring the staff massage therapist into the locker room.

Time is of the essence when treating an injury, doctors and trainers say. In contrast to the pros’ quick-response teams, most of us are stuck scrounging for an appointment with an orthopedist or waiting to schedule an MRI after an athletic injury.

“Amateur athletes go home, wrap some ice on the injury, elevate, take some pain medicine, and call the doctor in a few days if things haven’t improved,” said Jason Craig, an associate professor of physical therapy at Marymount University in Arlington, who has worked with Irish Olympic athletes.  By the time an armchair athlete sees a doctor, not only may an ankle sprain still be very painful, but the delay — and what people do during that time — may also have made the injury worse.

“When our guys hurt themselves, moments after, we are treating them,” said Greg Smith, the head trainer for the Capitals.

“A cadre of professionals using electric stimulation, compression sleeves, anti-gravity treadmills and individually tailored exercises to speed the repair of the body. These techniques and devices can mean the difference between an early return or weeks on the bench,” Shaffer said.

Elite triathlete Marco Coelho agrees: “Massage helps me avoid injury. It reduces my muscle tension and stress.  Bodywork, especially massage, should be part of every athlete’s training.”

The go-to treatment of the elite

Coach, speaker and nationally ranked athlete, Brad Walker, says, “Massage is one of my all-time favorite injury rehabilitation techniques. I’d even go as far as saying; it’s the most effective form of injury rehabilitation therapy for speeding up the healing process and preventing re-injury. Without it, the injured athlete rarely recovers fully.”

According to the American College of Sports Medicine, delayed soreness can begin 12-24 hours after the muscle trauma happens and massage therapy can prevent or relieve this soreness.

NBA stars and legends such as Grant Hill, Steve Nash, and Kobe Bryant, have all used sports massage as a means to stay healthy on and off the court. World Series champs, the 2005 Chicago White Sox, relied heavily on the team’s massage therapist to experience peak performance. Most NFL teams also have a massage therapist on staff. And according to Forbes, James Harrison, the famed Pittsburgh Steelers linebacker, spends around half a million dollars per year on bodywork, which includes massage therapy.

Double-duty treatment

An athlete’s state of mind is almost as important as the state of their body.  Sports massage can also reduce stress and anxiety, which according to the Journal of Sports Medicine and Physical Fitness, can heavily impact performance. The psychological effect provided to an athlete by an experience such as massage may be of importance in a non-physiological manner.

The endorphins released during massage help to decrease anxiety, provide pain relief, improve mood and enhance the athlete’s sense of well-being.

Sports such as cycling, gymnastics or golf, which require maneuvering and focusing, can be affected by experiencing a sports massage prior to the event. The relaxed, lowered-tension states promote focus and agility – qualities of the elite athlete.

Our mission here at Deep Recovery, is to bring you the advantages enjoyed by elite athletes so you can relax, recover and avoid injury like a pro!

Thoracic Outlet Syndrome (TOS) is a complex and controversial condition in which the nerves and/or blood vessels in the thoracic outlet are compressed.  The thoracic outlet is the area between the base of the neck and the armpit, including the front of the shoulders and chest.

The term ‘thoracic outlet syndrome’ was originally coined in 1956, to indicate compression of the neurovascular structures in the interscalene triangle. Since then, the condition has emerged as one of the most controversial topics in musculoskeletal medicine and rehabilitation. This controversy extends to almost every aspect of the condition, including the definition, the incidence, the pathoanatomical contributions, diagnosis and treatment.

TOS affects mainly the upper limbs, with signs and symptoms manifesting in the shoulders, neck, arms, hands and sometimes fingers. In rare cases, the condition can lead to eye and vision problems.

Symptoms of TOS

Due to the many variations in cause and symptoms, TOS is a clinical controversy.

The National Center for Biotechnology Information reports that TOS is a frequently overlooked peripheral nerve compression that creates difficulties for the clinician regarding diagnosis and management.

The symptoms of TOS range from an aching pain in the neck, shoulder, arm, or hand, as well as pain, numbness, or tingling in the forearm and the fourth and fifth fingers of the hand. The pressure can limit blood flow to and from the arm, causing swelling, redness, and fatigue. Many sufferers of thoracic outlet syndrome have trouble performing overhead activities. Some experience swelling or discoloration of the arm as well as a depression in the shoulder.

Pain can be present on an intermittent or permanent basis. It can be sharp/stabbing, burning, or aching. Pain can also be in the side of the neck, the pectoral area below the clavicle, the armpit/axillary area, and the upper back (i.e., the trapezius and rhomboid area). Discoloration of the hands, one hand colder than the other hand, weakness of the hand and arm muscles, and tingling are commonly present.

Types of TOS

Currently, TOS is classified into three main categories, named according to the cause of the symptoms; however, these classifications are part of the condition’s controversial status because TOS can involve all three types of compression to various degrees.

The compression can occur in three anatomical structures: arteries, veins and nerves; it can be isolated, or, more commonly, two or three of the structures are compressed to greater or lesser degrees. In addition, the compressive forces can be of different magnitude in each affected structure. Therefore, symptoms can be variable.

• Neurogenic thoracic outlet syndrome: This condition is related to abnormalities of bony and soft tissue in the lower neck region (which may include the cervical rib area) that compress and irritate the nerves of the brachial plexus, the complex of nerves that supply motor (movement) and sensory (feeling) function to the arm and hand. Symptoms include weakness or numbness of the hand; decreased size of hand muscles, which usually occurs on one side of the body; and/or pain, tingling, prickling, numbness and weakness of the neck, chest, and arms.
• Venous thoracic outlet syndrome: This condition is caused by damage to the major veins in the lower neck and upper chest. The condition develops suddenly, often after unusual and tiring exercise of the arms. Symptoms include swelling of the hands, fingers and arms, as well as heaviness and weakness of the neck and arms. The veins in the anterior (front) chest wall veins also may appear dilated (swollen).
• Arterial Thoracic Outlet Syndrome: The least common, but most serious, type of TOS is caused by congenital (present at birth) bony abnormalities in the lower neck and upper chest. Symptoms include cold sensitivity in the hands and fingers; numbness, pain or sores of the fingers; and poor blood circulation to the arms, hands and fingers.

Causes of TOS

According to clinical evidence, the disorders caused by TOS are not well understood. When the shoulder muscles are too weak to properly stabilize the collarbone, the bone can slip down and forward into the thoracic outlet. The bone puts pressure on the nerves and blood vessels in this small passageway, creating the various symptoms.  Poor posture rapidly aggravates TOS.

The following may increase the risk of developing thoracic outlet syndrome:

• Participating in sports that involve repetitive arm or shoulder movement, such as baseball, swimming, golfing, volleyball and others
• Repetitive motion injuries from carrying heavy shoulder loads
• Trauma to the neck or back (whiplash injury)
• Poor posture
• Weightlifting
• Pregnancy
• Anatomical abnormality causing an extra first rib
• Tumors or large lymph nodes in the upper chest or underarm area
• Stress or depression
• Sleep disorders

Often, there is no direct cause found in patients suffering from TOS, which leads to one of the controversial points on the condition.

Chicken or egg?

Since TOS is often the underlying cause of conditions such as frozen shoulder, carpal tunnel syndrome or forward head posture, it is difficult to pinpoint true cause or to determine which came first, TOS or a related condition.

Another clinical puzzle is that the symptoms of TOS mimick other conditions that can produce similar symptoms, such as rotator cuff tear, cervical disc disorders, fibromyalgia, multiple sclerosis and complex regional pain syndrome.

Who is affected by TOS?

Thoracic outlet syndrome can occur in people of all ages and gender, though recent studies have shown that TOS is more common in women, particularly middle-aged women, and those with poor muscular development, poor posture, or both.  Clinical evidence suggests that TOS affects less than 2% of the population.

The condition is common among athletes who participate in sports that require repetitive motions of the arm and shoulder, such as baseball (especially pitchers), swimming, volleyball, and weightlifting. It’s not uncommon to see musicians and electricians with TOS, as they work long hours with their hands above their heads.

Several major league baseball players have been diagnosed with TOS.  In July this year, Mets starting pitcher Matt Harvey, announced that he is opting to have surgery for TOS after saying “his shoulder was dead, his arm was dead, that there was no energy there and that he couldn’t feel the ball” after his last start.

Musician Isaac Hanson suffered a potentially life-threatening pulmonary embolism as a consequence of thoracic outlet syndrome.

UFC fighter Matt Serra had a rib removed to alleviate TOS, as did singer Tamar Braxton.

Diagnosing TOS

NCBI reports that the disagreement regarding the definition of TOS makes the overall incidence of the condition difficult to track. Complicating matters, the recognized prevalence of the diagnosis varies between disciplines. For example, it is estimated that surgeons diagnose TOS 100 times more frequently than neurologists.

In some cases, a thorough evaluation by a neurologist may be recommended to rule out cervical spine disease or other neurological conditions that may be mimicking or causing TOS symptoms.

Additional tests performed to diagnose thoracic outlet syndrome include:

• Nerve conduction studies (to evaluate the function of the motor and sensory nerves)
• Vascular studies (of the arteries or veins)
• Chest X-ray, to rule out cervical rib abnormalities
• Cervical spine X-rays to rule out a cervical rib (extra rib) or cervical (neck) spine abnormalities
• CT scan and (MRI) of the chest
• CT scan or MRI of the spine to rule out cervical spine impingement (pressure), which can mimic neurogenic thoracic outlet syndrome
• Magnetic resonance imaging with angiography (MRA) to view blood vessels
• Arteriogram/venogram (X-ray that uses dye to look at blood flow)
• Blood tests

How to treat TOS

Early identification of TOS can help improve the success of treatment. Thoracic outlet syndrome treatments vary, depending on the type of TOS and symptoms. The goals of treatment are to reduce symptoms and pain.

Start with simple therapy like the doorway stretch:

Treatment of neurogenic thoracic outlet syndrome include:

• • Physical therapy / bodywork: The most common initial treatment for neurogenic thoracic outlet syndrome is physical therapy. Physical therapy increases the range of motion of the neck and shoulders, strengthens muscles and promotes better posture. Most patients experience an improvement in symptoms after undergoing physical therapy including deep tissue massage, myofascial release and other bodywork. Of course it makes sense that restoring the posture, flexibility and good biomechanics we’re born with, might be helpful! Watch our how to videos for upper / lower back and chest / shoulders.
  • Microcurrent: electromedical devices are an effective, non-invasive pain therapy that can be used as often as needed and provide considerable relief. Using electrical stimulation to treat pain dates back to Ancient Rome, when they would stand on electrical fish at the seashore; thankfully, the method has greatly improved, but even Benjamin Franklin endorsed the use of electrical stimulation to treat pain. It’s the future of medicine (and yes I use it too). Watch Benedick Howard getting neck pain relief with his Denas PCM-6 SCENAR device in the video below:
    
  • Medications: For pain relief, over-the-counter pain medications, such as aspirin, acetaminophen, or ibuprofen may be recommended. A muscle relaxant or cortisone may be recommended for additional pain relief. Just remember that pharmaceuticals are processed by your liver and may cause unforeseen complications. Please try yoga, physical therapy and bodywork first!
  • Surgery: In some cases, surgery may be considered if the symptoms continue after all other efforts fail.

Additionally, stretching, acupuncture, breathing exercises, ergonomic desk set-up, motion and posture practices and chiropractic or osteopathic adjustments, are common non-invasive approaches used in the treatment of TOS.

Ice can be used to decrease inflammation of sore or injured muscles. Heat can also aid in relieving sore muscles by improving blood circulation to them. While the whole arm generally feels painful in TOS, some relief can be seen when ice or heat is intermittently applied to the thoracic region (collar bone, armpit, or shoulder blades).

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