Reduce Neck Pain & Tension

by Diana Khoury

Neck pain and tension is common in today’s society. It can be caused by an injury or by sitting, standing, walking or sleeping in a poor position. Neck tension is exacerbated by stress, creating an imbalance in the internal environment of the body and disturbing its normal functioning.

Seven of the body’s eleven major systems pass through the neck.* Tension restricts range of motion and inhibits the pathways that allow blood, lymph, hormones, spinal fluid, nerve impulses, food and air to travel between the head and the rest of the body.

sternocleidomastoid2“Physical structures [become locked] when the body fails to adapt to an overload of stress. This may result in pain, stiffness, numbness and postural distortions. In addition, the body’s capacity to co-ordinate its functions is undermined.”1Since multiple systems are affected, it is no wonder that constriction of the neck area has a direct, negative impact on the entire body and on one’s overall health.

Structurally, a stiff neck is caused by contraction of the musculature. “When the neck is tense, the shoulders rise and the chin moves up and forward, causing further misalignment and pain. Neck tension can often lead to tension headaches, a problem affecting 78 percent of the general population.”2

Chronic neck tension has a ripple effect on the nervous system. Since “the lower neck supplies the nerves to the arms, there may be pain or numbness in the shoulder, arm or hand. Muscles may be weakened, resulting in difficulty in grasping objects. The tension in the neck may cause headaches or pain in the face or jaw…Body stress in the neck area may also have an impact on nerve connections to internal organs, such as the heart, lungs and digestive system, undermining normal function.”1

Many people simply accept neck problems as a part of life, but this does not have to be the case. To decrease daily stress and support a healthy neck:

  • Practice good posture. Research ergonomics or take a yoga class to learn and use proper posture while working at the computer, sitting, standing and walking.
  • Take rest breaks from computer use every 20 minutes. Give your eyes and brain a rest, and take a stretch to lengthen muscles that have stiffened while sitting.
  • Drink plenty of water. Hydration transports essential nutrients to your cells.
  • Breathe. When you feel stress increasing, pause. Take a few deep breaths, and exhale fully. This soothes the nervous system and reduces stress hormone levels.
  • Exercise regularly. Exercising increases circulation, flexibility and improves oxygen flow to the brain.
  • Get plenty of sleep. The body needs rest, even more so when stressed. Sleep on your back instead of the stomach, to avoid craning the neck to one side.
  • Book a massage. Research and empirical evidence show that massage effectively releases muscle tension and pain, improves range of motion, and reduces stress levels in the body. You may feel relief from neck pain and tension in as little as one massage session, yet continuous relief can be found by making it a part of your ongoing wellness plan.

This is an original article from Dreamclinic, Inc. Dreamclinic is a Health and Wellness company committed to sharing information about commonly experienced health conditions and how they may be impacted through the use of bodywork and other natural approaches. Dreamclinic offers massage, acupuncture, and Reiki sessions at its Greenlake and Queen Anne clinics, as well as onsite massage at workplaces around Puget Sound. Contact us to learn more about how Dreamclinic can help you, your family or your workplace experience greater health.

* Skeletal, muscular, nervous, endocrine, digestive, respiratory and circulatory systems.
References

1. http://www.bodystressrelease.co.za/bsr_neck.htm
2. http://www.wikihow.com/Reduce-Neck-Tension
Image: http://www.ginamccafferty.massagetherapy.com/neck-pain

Other Resources
http://www.factmonster.com/ipka/A0774536.html

Myofascial Release for Posture and Chronic Pain

By Laura G., LMP

 

The Nature of Fascia

Fascia is connective tissue that’s made of thin sheets of collagen, the  main protein that supports all of our bodily tissues and organs. This paper thin tissue wraps each muscle fiber, group of fibers, muscle, group of muscles, and lastly each limb. Layers of fascia go from very superficial (directly under the skin) to very deep (inside joint capsules). Regular movement and good hydration keep fascia healthy. When fascia is working correctly, it provides a flexible structural support to your organs and muscles.

 
How Adhesions are Formed

When muscles are tight and circulation is sluggish, fascia becomes dehydrated and sticky. The layers may of fascia may stick together or fascia may stick to muscles or skin. Following an injury, fascia may also become attached to scar tissue as it forms. Because these adhesions are frequently painful to stretch, they tend to persist, limiting free movement and reinforcing dysfunctional muscle patterns. A person may feel a burning or tearing sensation when these adhesions are stretched.

Adhesions Restrict Movement and Effect Posture 

If the adhesions are close to the skin, there may be a feeling of tension around the affected muscles or even in the whole limb. A large area may feel too tender to touch. This painful, restricted feeling discourages a person from using the full range of his or her muscles and thus these adhesions limit movement. As movement decreases, fascial adhesions become more solidified and muscle patterns become more entrenched. When there are long term adhesions, even thorough massage that works the muscles, can still leave us feeling as if some tension was fully addressed.

 
Addressing Adhesions through Myofascial Release

Myofascial Release is massage designed specifically to address the problems associated with fascial adhesions. Myofascial massage is usually done without oil, so that the individual layers of fascia can be felt by the therapist. Although there is a common perception that fascial massage is painful, there are many forms of fascial massage. Some are very light to work on the superficial layers. Others use movement to release adhesions in the joints and deep muscles. Still others release fascial layers between muscles.

Though the breaking up of fascial adhesions can feel like a burning or tearing sensation, most fascial massage is not painful or uncomfortable. A skilled practitioner releases fascial adhesions gently and without pain. People who receive fascial massage usually experience a sense of profound relaxation as long standing patterns of posture and movement open up to freer movement. Many also feel a sense of emotional openness as these patterns release.

 

When combined with specific muscle work, myofascial massage promotes more rapid progress toward postural balance and injury recovery. Fascial massage addresses chronic pain patterns as well. Releasing fascial adhesions relieves pain patterns that other modalities may miss. Including fascial work in one’s massage regimen promotes an added sense of ease and freedom of movement to the other numerous benefits of regular massage. If you are experiencing chronic movement limitations, stubborn pain patterns or areas of extreme tenderness, myofascial massage may be just the answer.

Dreamclinic Hits the Airwaves!

dr pat show interview with dreamclinic massage

Earlier this year, Dreamclinic founder and president, Larisa Goldin was a guest on the Dr. Pat Show and gave a series of three, one-hour radio interviews. Larisa spoke about the past that led her to create Dreamclinic and the benefits of massage for the mainstream.  The interviews have been archived and you can listen to them anytime.

Click here to listen to the interviews.

The nationally syndicated Dr. Pat Show is the recipient of the 2005 Crystal Award of Excellence.  It features interviews with renowned leaders in the field of human potential, sharing powerful real-life stories and leading-edge wellness and spiritual information.  Its goal is to create positive change in the world, one listener at a time.  To hear recorded broadcasts or learn about upcoming programming please visit www.thedrpatshow.com.