Shermer’s Neck Pain Relief

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

Shermer’s Neck Is An Ultra-Cyclist’s Nightmare

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

shermer's neck pain ultracyclistShermer’s Neck is a condition where the muscles of the back of your neck become so tight that they lose the ability to hold your head up. It is a condition most frequently associated with ultracycling.

Do you love to cycle?  Perhaps you’re an ultracyclist and ride for many hours every week.  If you are, you may already know about Shermer’s Neck.

As you are well-aware, an ultracyclist leans forwardThis is called the “aerodynamic position.” When you do that, you are slicing through the wind, and you aren’t losing speed when the wind hits your chest. However, you need to hold your head up to see where you are going and maintain that position for several hours. That is what causes Shermer’s Neck.

Shermer’s Neck And The Non-Athlete

shermer's neck pain painterYou don’t have to be an ultracyclist to suffer from Shermer’s Neck. Do you do anything that has you look up for hours, such as being a house painter? Even something as simple as having your computer screen too high can force you to have your head tilted up for long periods of time while working.

If so, Shermer’s Neck can still affect you, and seriously impact your life. Fortunately, non-athletes don’t usually have as severe a problem as the ultracyclists.

Why Does Looking Up Cause Shermer’s Neck?

shermer's neck painYour posterior neck muscles primarily originate at the middle of your back, along your spine. They go up your back and neck, and insert into either your cervical spine, or the bottom of your skull. When these muscles contract, they pull your head back.  When the muscles of the posterior neck contract, if you are standing, you’ll be looking at the ceiling. If you’re a cyclist, your posterior neck muscles contract in order for you to look forward.

How To Treat The Muscles That Cause Shermer’s Neck

shermer's neck pain pinchThe primary muscles that cause Shermer’s Neck are:

To treat the muscles that cause a repetitive strain injury in your neck, tilt your head back and pinch the muscle that is right next to your spine.

shermer's neck pain reliefNext, press the three middle fingers of your opposite hand deeply into the muscle fibers, going from the base of your scalp to as far as you can reach down the center of your back, right alongside your spinal column.

While pressing deeply, slowly lower your chin toward your chest so you are stretching the muscle fibers.  Don’t let your hand slide on your neck or you will miss the stretch.

Do both self-treatments on both sides of your neck.

shermer's neck pain relief bookYou can find the full treatments for your entire neck and upper back by going to my book, Treat Yourself to Pain-Free Living . This book has treatments for your entire body, from your head to your feet.  YOU are your own Best Therapist!  Stop pain quickly and easily with self-treatments you can do anytime, anyplace.  Get relief from Shermer’s Neck pain by following the steps above.

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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Comments (4)

  • Terri

    |

    I love your help! Any information about hip bursitis- what causes it and how to relieve constant pain ?

    Reply

    • Dr. Steve Chaney

      |

      I have forwarded your request to Julie Donnelly

      Reply

  • Laura Palyok

    |

    Plz add me to your email list. Thx.

    Reply

    • Dr. Steve Chaney

      |

      Will do

      Reply

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Latest Article

Is Our Microbiome Affected By Exercise?

Posted November 6, 2018 by Dr. Steve Chaney

Microbiome Mysteries

Author: Dr. Stephen Chaney

is our microbiome affected by exerciseIn a recent post,  What is Your Microbiome and Why is it Important,  of “Health Tips From The Professor” I outlined how our microbiome, especially the bacteria that reside in our intestine, influences our health. That influence can be either good or bad depending on which species of bacteria populate our gut. I also discussed how the species of bacteria that populate our gut are influenced by what we eat and, in turn, influence how the foods we eat are metabolized.

I shared that there is an association between obesity and the species of bacteria that inhabit our gut. At present, this is a “chicken and egg” conundrum. We don’t know whether obesity influences the species of bacteria that inhabit our gut, or whether certain species of gut bacteria cause us to become obese.

Previous studies have shown that there is also an association between exercise and the species of bacteria that inhabit our gut. In particular, exercise is associated with an increase in bacteria that metabolize fiber in our diets to short chain fatty acids such as butyrate. That is potentially important because butyrate is a primary food source for intestinal mucosal cells (the cells that line the intestine). Butyrate helps those cells maintain the integrity of the gut barrier (which helps prevent things like leaky gut syndrome). It also has an anti-inflammatory effect on the immune cells that reside in the gut.

However, associations don’t prove cause and effect. We don’t know whether the differences in gut bacteria were caused by differences in diet or leanness in populations who exercised regularly and those who did not. This is what the present study (JM Allen et al, Medicine & Science In Sports & Exercise, 50: 747-757, 2018 ) was designed to clarify.  Is our microbiome affected by exercise?

 

How Was The Study Designed?

is our microbiome affected by exercise studyThis study was performed at the University of Illinois. Thirty-two previously sedentary subjects (average age = 28) were recruited for the study. Twenty of them were women and 12 were men. Prior to starting the study, the participants filled out a 7-day dietary record. They were asked to follow the same diet throughout the 12-week study. In addition, a dietitian designed a 3-day food menu based on their 7-day recall for the participants to follow prior to each fecal collection to determine species of gut bacteria.

The study included a two-week baseline when their baseline gut bacteria population was measured, and participants were tested for fitness. This was followed by a 6-week exercise intervention consisting of three supervised 30 to 60-minute moderate to vigorous exercise sessions per week. The exercise was adapted to the participant’s initial fitness level, and both the intensity and duration of exercise increased over the 6-week exercise intervention. Following the exercise intervention, all participants were instructed to maintain their diet and refrain from exercise for another 6 weeks. This was referred to as the “washout period.”

VO2max (a measure of fitness) was determined at baseline and at the end of the exercise intervention. Stool samples for determination of gut bacteria and concentrations of short-chain fatty acids were taken at baseline, at the end of the exercise intervention, and again after the washout period.

In short, this study divided participants into lean and obese categories and held diet constant. The only variable was the exercise component.

 

Is Our Microbiome Affected By Exercise?

is our microbiome affected by exercise fitnessThe results of the study were as follows:

  • Fitness, as assessed by VO2max, increased for all the participants, and the increase in fitness was comparable for both lean and obese subjects.
  • Exercise induced a change in the population of gut bacteria, and the change was comparable in lean and obese subjects.
  • Exercise increased fecal concentrations of butyrate and other short-chain fatty acids in the lean subjects, but not in obese subjects.
  • The exercise-induced changes in gut bacteria and short-chain fatty acid production were largely reversed once exercise training ceased.

The authors concluded: “These findings suggest that exercise training induces compositional and functional changes in the human gut microbiota that are dependent on obesity status, independent of diet, and contingent on the sustainment of exercise.” [Note: To be clear, the exercise-induced changes in both gut bacteria and short-chain fatty acid production were independent of diet and contingent on the sustainment of exercise. However, only the production of short-chain fatty acids was dependent on obesity status.]

 

What Does This Study Mean For You?

is our microbiome affected by exercise gut bacteriaThere are two important take home lessons from this study.

  • With respect to our gut bacteria, I have consistently told you that microbiome research is an emerging science. This is a small study, so you should regard it as the beginning of our understanding of the effect of exercise on our microbiome rather than conclusive by itself. It is consistent with previous studies showing an association between exercise and a potentially beneficial shift in the population of gut bacteria.

The strength of the study is that it shows that exercise-induced changes in beneficial gut bacteria are probably independent of diet. However, it is the first study to look at the interaction between obesity, exercise and gut bacteria, so I would interpret those results with caution until they have been replicated in subsequent studies.

  • With respect to exercise, this may be yet another reason to add regular physical activity to your healthy lifestyle program. We already know that exercise is important for cardiovascular health. We also know that exercise increases lean muscle mass which increases metabolic rate and helps prevent obesity. There is also excellent evidence that exercise improves mood and helps prevent cognitive decline as we age.

Exercise is also associated with decreased risk of colon cancer and irritable bowel disease. This effect of exercise has not received much attention because the mechanism of this effect is unclear. This study shows that exercise increases the fecal concentrations of butyrate and other short-chain fatty acids. Perhaps, this provides the mechanism for the interaction between exercise and intestinal health.

 

The Bottom Line

A recent study has reported that:

  • Exercise induces a change in the population of gut bacteria, and the change was comparable in lean and obese subjects.
  • Exercise causes an increase in the number of gut bacteria that produce butyrate and other short-chain fatty acids that are beneficial for gut health.
  • These effects are independent of diet, but do not appear to be independent of obesity because they were seen in lean subjects but not in obese subjects.
  • The exercise-induced changes in gut bacteria and short-chain fatty acid production are largely reversed once exercise training ceases.

The authors concluded: “These findings suggest that exercise training induces compositional and functional changes in the human gut microbiota that are dependent on obesity status, independent on diet, and contingent on the sustainment of exercise.”

For more details and my interpretation of the data, read the article above.

 

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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