Chronic Neck Pain and Headache Relief

Written by Dr. Steve Chaney on . Posted in Headaches, Neck Pain

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

Chronic Neck Pain and Headaches Can Ruin Your Day

neck pain and headacheActually, chronic neck pain and headaches will do more than ruin your day.It can interfere with your daily activities and cause you to stop doing the things you enjoy. If you are an athlete, it can cause you to slow down so much that you stop doing all the sports you enjoy, and can have a serious impact on your career.

Yet, when the medical profession is searching for solutions to chronic neck pain and headaches, muscles are rarely considered.  This is a major oversight.  In fact, muscles cause a high percentage of chronic headaches, and almost all neck pains.  The good news is, they are relatively simple to self-treat successfully!

First let’s take a look at your neck so it will be clear why muscles can cause chronic headaches.

Your cervical vertebrae start at the base of your skull. C1 is called “the Atlas” because it holds up your skull just as Atlas held up the world.

spineC2 has a bone in it that comes through the center of C1. The bone is called the “dens” and your skull sits on the point of it.  It is because of this arrangement that you can turn your head left and right.

These two vertebrae are key to chronic headaches that are so severe they can be blinding.

Take a look at the muscle that is labeled “levator scapulae.”  Nicknamed “the shrug muscle,” because it lifts up your shoulders, it originates on C1-4, although the greatest problem is with the C1-2 points.  As your levator scapulae muscle gets tight, it pulls the two vertebrae to the side and down.  This causes the bone to press into your spinal cord at the very base of your skull where it exits from your brain and begins its journey down to your tailbone.

The bone pressing into your spinal cord will cause horrific chronic headaches.  And, as the muscle is also putting a strain on your shoulder, you will feel pain and tension right where your neck meets the top of your shoulder.

Chronic Headaches Can Be Caused By Poor Posture

Chronic headaches are often caused by a posture that is common lately because of looking down at our cell phones and computers.

Notice the graphics on the left, and then imagine the 42 lb head on the right not only putting a strain on the entire cervical spine, but since you are looking down, it is also having the heavy skull putting a twist onto the first two cervical vertebrae.

You can imagine what is happening to your spinal cord under these circumstances. The pressure is severe, and a chronic headache will result.

Chronic Neck Pain and Headache Treatment That Works

Here is a two-step Julstro self-treatment method that works. First lean your head back and grasp the muscle at the back of your neck.

neck pain treatmentThis is easier to do when you have a headache as it will be thick and tight, but if you want to work at preventing a chronic headache, you’ll need to move your head around so the muscle can be felt.

If you don’t have a headache, just take your flat fingertips and press directly into the muscle fiber.  Hold the pressure for 30 seconds, let go, and then press again.

Next take the three middle fingers of your opposite hand (ie: If you are treating the left side of your neck, use the three fingers on your right hand and press directly into your tight muscle.)

Hold the pressure for 30 seconds and then just move 1-finger width down the muscle and start over again.

chronic neck pain and headache reliefGo from the base of your skull all the way to the top of your shoulder.  If you have a chronic headache, the muscle will stand out and you’ll have no problem finding it.

Work on both sides of your neck, even if the chronic headache pain is only on one side of your head.

Stretch the muscles by holding the pressure on the muscle and then bringing your head down toward your chest.

Follow these steps for chronic neck pain and headache relief.

Wishing you well,

Julie Donnelly

 

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease

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High Protein Diets and Weight Loss

Posted October 16, 2018 by Dr. Steve Chaney

Do High Protein Diets Reduce Fat And Preserve Muscle?

Author: Dr. Stephen Chaney

Healthy Diet food group, proteins, include meat (chicken or turkAre high protein diets your secret to healthy weight loss? There are lots of diets out there – high fat, low fat, Paleolithic, blood type, exotic juices, magic pills and potions. But recently, high protein diets are getting a lot of press. The word is that they preserve muscle mass and preferentially decrease fat mass.

If high protein diets actually did that, it would be huge because:

  • It’s the fat – not the pounds – that causes most of the health problems.
  • Muscle burns more calories than fat, so preserving muscle mass helps keep your metabolic rate high without dangerous herbs or stimulants – and keeping your metabolic rate high helps prevent both the plateau and yo-yo (weight regain) characteristic of so many diets.
  • When you lose fat and retain muscle you are reshaping your body – and that’s why most people are dieting to begin with.

So let’s look more carefully at the recent study that has been generating all the headlines (Pasiakos et al, The FASEB Journal, 27: 3837-3847, 2013).

The Study Design:

This was a randomized control study with 39 young (21), healthy and fit men and women who were only borderline overweight (BMI = 25). These volunteers were put on a 21 day weight loss program in which calories were reduced by 30% and exercise was increased by 10%. They were divided into 3 groups:

  • One group was assigned a diet containing the RDA for protein (about 14% of calories in this study design).
  • The second group’s diet contained 2X the RDA for protein (28% of calories)
  • The third group’s diet contained 3X the RDA for protein (42% of calories)

In the RDA protein group carbohydrate was 56% of calories, and fat was 30% of calories. In the other two groups the carbohydrate and fat content of the diets was decreased proportionally.

Feet_On_ScaleWhat Did The Study Show?

  • Weight loss (7 pounds in 21 days) was the same on all 3 diets.
  • The high protein (28% and 42%) diets caused almost 2X more fat loss (5 pounds versus 2.8 pounds) than the diet supplying the RDA amount of protein.
  • The high protein (28% and 42%) diets caused 2X less muscle loss (2.1 pounds versus 4.2 pounds) than the diet supplying the RDA amount of protein.
  • In case you didn’t notice, there was no difference in overall results between the 28% (2X the RDA) and 42% (3X the RDA) diets.

Pros And Cons Of The Study:

  • The con is fairly obvious. The participants in this study were all young, healthy and were not seriously overweight. If this were the only study of this type one might seriously question whether the results were applicable to middle aged, overweight coach potatoes. However, there have been several other studies with older, more overweight volunteers that have come to the same conclusion – namely that high protein diets preserve muscle mass and enhance fat loss.
  • The value of this study is that it defines for the first time the upper limit for how much protein is required to preserve muscle mass in a weight loss regimen. 28% of calories is sufficient, and there appear to be no benefit from increasing protein further. I would add the caveat that there are studies suggesting that protein requirements for preserving muscle mass may be greater in adults 50 and older.

The Bottom Line:

1)    Forget the high fat diets, low fat diets, pills and potions. High protein diets (~2X the RDA or 28% of calories) do appear to be the safest, most effective way to preserve muscle mass and enhance fat loss in a weight loss regimen.

2)     That’s not a lot of protein, by the way. The average American consumes almost 2X the RDA for protein on a daily basis. However, it is significantly more protein than the average American consumes when they are trying to lose weight. Salads and carrot sticks are great diet foods, but they don’t contain much protein.

3)     Higher protein intake does not appear to offer any additional benefit – at least in young adults.

4)     Not all high protein diets are created equal. What some people call high protein diets are laden with saturated fats or devoid of carbohydrate. The diet in this study, which is what I recommend, had 43% healthy carbohydrates and 30% healthy fats.

5)    These diets were designed to give 7 pounds of weight loss in 21 days – which is what the experts recommend. There are diets out there promising faster weight loss but they severely restrict calories and/or rely heavily on stimulants, they do not preserve muscle mass, and they often are not safe. In addition they are usually temporary.  I do not recommend them.

6)    This level of protein intake is safe for almost everyone. The major exception would be people with kidney disease, who should always check with their doctor before increasing protein intake. The only other caveat is that protein metabolism creates a lot of nitrogenous waste, so you should drink plenty of water to flush that waste out of your system. But, water is always a good idea.

7)     The high protein diets minimized, but did not completely prevent, muscle loss. Other studies suggest that adding the amino acid leucine to a high protein diet can give 100% retention of muscle mass in a weight loss regimen – but that’s another story for another day.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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