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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Latest Article

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie 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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