Introduction: 

Chronic pain is a debilitating condition that affects millions of people worldwide. Whether it’s back pain, neck pain, headaches, or any other type of chronic pain, it can be frustrating when the pain keeps coming back despite our best efforts to manage it. In this blog post, we will explore why chronic pain persists and what can be done to manage it effectively, with a focus on physical therapy as a viable treatment option.

What is the number one cause of chronic pain? 

Since chronic pain can be brought on by a number of different circumstances, there is no one main element that causes it. An accident, an underlying medical disease like fibromyalgia or arthritis, nerve damage, or other physiological, psychological, or social factors can all contribute to chronic pain. Many times, chronic pain is a multifaceted, complex problem that necessitates an all-encompassing approach to diagnosis and treatment. To identify the underlying cause of chronic pain and create a personalized treatment plan, it's crucial to engage with a healthcare professional like a physical therapist or pain management specialist.

Why Does Pain Come Back? 

There are several reasons why chronic pain persists or keeps coming back, even after treatment. Pain is a complex phenomenon that involves both physical and psychological factors, and often it's a combination of these factors that contributes to the persistence of pain.

Factors Contributing to Chronic Pain

A. Physical Factors

Physical factors that can contribute to chronic pain include underlying medical conditions such as arthritis, fibromyalgia, and nerve damage. Injuries, accidents, and surgeries can also cause physical damage that may result in chronic pain. Poor posture, muscle imbalances, and weak core muscles can also contribute to chronic pain by putting unnecessary stress on the body.

B. Psychological Factors

Psychological factors such as anxiety, depression, and stress can also contribute to the persistence of chronic pain. Chronic pain can lead to feelings of hopelessness, helplessness, and isolation, which can worsen psychological distress. Research suggests that emotional stress can amplify the intensity of pain, making it harder to manage.

C. Social Factors

Social factors such as lack of social support, poverty, and social isolation can also contribute to the persistence of chronic pain. Chronic pain can disrupt our ability to work, socialize, and engage in hobbies, leading to a sense of isolation and loneliness. This, in turn, can exacerbate feelings of stress and anxiety, further worsening the pain.

How Physical Therapy Can Help Manage Chronic Pain

Physical therapy is a non-invasive treatment option that can be effective in managing chronic pain. Physical therapists are experts in diagnosing and treating musculoskeletal conditions that contribute to chronic pain. It can also address psychological and social factors that contribute to pain.

Physical therapy treatment for chronic pain may include manual therapy, therapeutic exercise, and modalities such as cupping and dry needling. Manual therapy techniques such as myofascial release, joint mobilization, and soft tissue mobilization can improve joint range of motion, reduce muscle tension, and improve circulation. Therapeutic exercise can strengthen weak muscles, improve posture, and reduce the risk of further injury. Modalities such as cupping and dry needling can help reduce pain and inflammation.

Physical therapy also addresses psychological and social factors that contribute to pain. Physical therapists can teach relaxation techniques, stress management skills, and coping strategies to help patients manage the emotional distress associated with chronic pain. They can also provide support and guidance to help patients engage in social activities and regain a sense of purpose and meaning in life.

Why does chronic pain come back shortly after discharge from physical therapy?

For several causes, chronic pain might return soon after being released from physical therapy.

First off, it's crucial to realize that physical therapy does not treat chronic pain. Instead, by treating the underlying physical, psychological, and social aspects that contribute to pain, physical therapy is a therapeutic option that can aid in managing chronic pain. It is essential for a patient to carry on using the exercises and skills they learned in physical therapy after being discharged from the facility. The physical variables that contribute to pain can get worse if a patient quits doing these activities or doesn't keep up an active lifestyle, which can cause pain to return.

Second, social and psychological factors may also play a role in the recurrence of pain. Physical therapy-discharged patients who have anxiety or depression may experience increased discomfort that is more difficult to manage. Similar to how social isolation or a lack of social support for the patient once physical therapy is over can intensify stress and anxiety symptoms, making the pain worse.

Last but not least, it's critical to remember that chronic pain can be a complicated and multidimensional condition, and there may be underlying illnesses or injuries that demand continuing care. To effectively manage their chronic pain, a patient may need to keep working with their healthcare professional, which may include a physical therapist.

In summary, a number of factors, such as the failure to maintain an active lifestyle, psychological and social issues, and underlying medical disorders, can cause chronic pain to return soon after physical therapy is finished. In order to effectively manage their chronic pain, patients must continue to use the exercises and strategies they learned during physical therapy and closely collaborate with their healthcare professional.

Conclusion

Chronic pain is a complex phenomenon that involves physical, psychological, and social factors. Effective management of chronic pain requires a comprehensive approach that addresses all of these factors. Physical therapy is a non-invasive, safe, and effective treatment option that can help manage chronic pain. If you are struggling with chronic pain, contact a physical therapist to learn more about how physical therapy can help.

External Resources and Links for Managing Chronic Pain:

1. American Physical Therapy Association (APTA) - Chronic Pain Management
2. National Institute of Neurological Disorders and Stroke
3. "Physical Therapy for Pain Management: What You Need to Know" by the Cleveland Clinic: https://health.clevelandclinic.org/physical-therapy-for-pain-management-what-you-need-to-know/
4. "Physical Therapy for Chronic Pain Management: The Benefits, Techniques, and More" by Verywell Health: https://www.verywellhealth.com/physical-therapy-for-chronic-pain-management-4157647

How do cervical traction devices work?

Cervical traction devices are designed to stretch and decompress the cervical spine, or neck, by utilizing mechanical tension. They work by creating tension by creating a pulling force that creates distraction and a gliding effect on the vertebrae. It helps relieve pain by separating the vertebrae, increasing the flexibility of tissues, and relieving pressure on the discs and nerves in the cervical spine.

There are many different types of cervical traction devices, but most consist of having a harness around the head connected to a system of ropes, pulleys, and weights to provide the pulling or distraction force. Other types will utilize air pressure, springs, or the weight of the head to attain the pulling action.

The person is placed in either a sitting position or laying on their back, depending on the mechanism. Once the patient is comfortable and the harness is attached appropriately, the device is adjusted to the appropriate amount of force depending on what the goal of treatment is. The patient is then asked to remain still or perform exercises directed by a medical professional. One type that we use in our clinic is called a Cranial Cradle. It is different than most types in that it does not use a pulling force but rather gravity and the weight of the head to simulate the pull we, as therapists, apply for distraction.

These devices can be used to treat a variety of issues, including neck pain, herniated discs, degenerative disc disease, and cervical radiculopathy. According to recent studies, the greatest benefit is for people with cervical radiculopathy who are experiencing pain in the arm or hand that has not responded to other treatments.

Are cervical traction devices safe to use?

They are safe to use at home but should always be performed under the care of a qualified healthcare professional, such as a physical therapist or doctor. Improper use or incorrect settings of the pull can lead to injury or the exacerbation of existing symptoms. Use of the Cranial Cradle is another safe option because the only requirement is that the person can tolerate lying on their back with their head supported by the device.

Who should use cervical traction devices and who shouldn't?

People with neck pain, herniated discs, degenerative disc disease, or cervical radiculopathy can benefit from using cervical traction. As mentioned above, it has the best response with people experiencing arm pain due to cervical radiculopathy.

The clinical practice guidelines for cervical traction include those who are 55 or older, have a positive shoulder abduction test (meaning they hold their arm over their head, which provides traction or relief of the nerves in the arm), have a positive median nerve tension test, have improved symptoms from a neck distraction test done by a medical practitioner, and have a positive Spurling’s test (where a patient bends their head to the side where their arm pain is and the PT or doctor gently applies a downward force that increases their symptoms).

There are people not appropriate for cervical traction. Those include people who have certain diseases or structural issues, including tumors, malignancy, infection of the spine, inflammation of the spine, or rheumatoid arthritis; vascular issues such as vertebrobasilar insufficiency (VBI); fractures or recent sprains or strains in the neck less than two weeks old; mechanical fusion or instrumentation in the cervical spine; osteoporosis; and pregnancy.

Why have cervical traction devices become so popular recently?

I think these devices have risen in popularity due to the increases in neck pain and postural changes caused by our increasingly sedentary lifestyle. As a society, we have transitioned more to occupations requiring sitting and using computers and cell phones for long periods. This leads to what people have affectionately termed "tech neck." When we engage in these activities and positions for long periods, our body adapts and leads to postural changes.

These include a forward head, rounded shoulders, and increased kyphosis (rounding) of the thoracic spine or upper back. This leads to tightening in the chest muscles, upper back and shoulders, back of the neck, and underneath the skull. In addition, there is lengthening and weakening of muscles in the front of the neck and stress on the joints of the neck and upper back. All these factors combined can lead to neck pain, and people are looking for options to alleviate it.

What should our readers know about cervical traction devices and how they may benefit?

People should know that this is a tool they can use to assist in alleviating their symptoms, but it is not a cure. Combining cervical traction with exercise and proper posture and ergonomics will help correct the postural changes I mentioned before. It is important to remember that our bodies are meant to move.

If you are sitting at a computer for work or for long periods, make sure to shift your position about every 20 to 30 minutes and to get up and walk around for five minutes every hour or two. Having good ergonomics in your equipment is crucial. Make sure your monitor is at head level to avoid leaning your head forward; adjust the height of your chair so your knees are slightly lower than your hips; and adjust your armrests so the elbows are at 90 degrees. In addition, try to bring your phone up to head level to avoid craning your neck and back when using it for extended periods.

Tips for using cervical traction devices: Combining exercise and proper posture for optimal relief from neck pain.

Along with the use of cervical traction and changes in work or home technology stations, retraining the muscles to help support the postural changes is crucial. Exercises that can assist include neck and upper back mobility for the joints and stretching for the tight or short muscles. These can include chin tucks, which also work on strengthening, mobility, and stretching depending on how you are doing them; cat and cow and thread the needle are good mobility exercises.

Effective stretching and strengthening exercises to improve neck and shoulder mobility and flexibility.

Stretching can include your chest muscles, such as the pectoralis minor and major, along with the diaphragm, and the muscles of the upper neck and shoulders, including the scalenes, upper trapezius, and levator scapulae. After performing those, you can follow them up with strengthening of the scapular muscles such as the rhomboids, middle and lower trapezius, and serratus anterior to assist in maintaining the changes produced from the mobility exercises and increasing the flexibility of the muscles through stretching.

Get your cranial cradle or pneumatic cervical traction unit for home here...

See what PubMed  has to say about home cervical traction.

Are you a local of Austin | Westlake Hills suffering from neck pain, cervical radiculopathy, degenerative disc disease, etc.?

Give us a call at 512-215-4227 to set an appointment with our physical therapist.

Does your neck hurt? 

Neck pain is one of the most common musculoskeletal alignments. Neck pain ranked fourth highest in terms of disability and economic cost. Approximately half of Americans will experience an episode of neck pain at some point in their lives.

What is tech neck caused by?

Could your phone be to blame for your neck pain from "tech neck"? That is a big yes! Phone usage has shown a dramatic rise in the amount of time one interacts with their device in recent years. These devices are being used by younger and younger kids every year.

People are using their phone for everything these days: work, games, texting, shopping, social media, dating, movies, music, and, you know, there is an app for it! However, the phone is not the problem; it's more about the posture while using the phone for extended periods of time.

How often are you at a restaurant, and do you look around to see that everyone is slouching and looking down at their phone? 

I see it frequently.

How many times do you see people walking down the street holding their phone at their waist and looking down?

Yep, I see that a lot. I’ve even seen a few folks walk into a pole as they have their necks in full flexion to look down.

How many times do you catch yourself slouching over on the couch or the toilet, using your phone for extended periods in bad posture?

My point here is that bad posture in sitting or standing can cause extended periods of looking down, which can lead to neck pain and dysfunction that is labeled "tech neck."

For every inch the head moves forward on the spine, it causes approximately 10 pounds of force on the spine at the base of the neck. If you move your head forward 3 inches, you will experience 30 pounds of constant force for the duration of your bad posture. 

Expect 60–90 pounds of force in the neck while looking down at your waist at your phone. In the current bad posture that is seen everywhere, our head and neck are not designed for the modern cell phone.

Why do people have neck pain after using phones or laptops?

The forward head posture is one of the main culprits when it comes to neck pain with phones and laptops. We have already discussed the phone, so let's talk about the laptop and the posture you find when most often using a laptop.

Sitting at a desk or table with the laptop on the surface immediately causes bad posture in order to see the screen. If your typing skills are up to par, then you will be looking at the laptop screen, and it is too low. If you are looking at the keyboard while you type, then be prepared for some neck pain, no matter how much you improve the ergonomics or posture.

How do I improve the ergonomics of using my laptops? 

I recommend using a laptop stand to get the top of the screen as level as you can get it with your eyes. Next, you want to get a wireless keyboard and mouse to link to your laptop. Do not use the laptop keyboard on a stand if you want to maintain correct posture. This elevates your shoulder blades, arms, and hands more than we want and feeds into the neck tension.

The elbow should be around 90 degrees, with a wrist guard for both the keyboard and mouse. This allows the shoulders to stay back and down, keep the spine tall, and place the head back on top of the spine instead of sitting forward.

Can tech neck be corrected?

Yes, as long as you are willing to change some old habits and motor memories. Posture is the key! Something else to consider is stress management with deep breathing exercises, meditation, or other forms of relaxation.

Let's try some deep breathing exercises now. Try laying on your back with your knees bent and placing one hand on your chest just below your collar bones and the other on your belly button. Take an inhale and see which hand moves toward the ceiling, the hand on the chest, or the belly? Most will move more in the chest, and that is part of the tension that contributes to the neck pain from tech neck.

Now focus on taking an inhale and gently pushing your belly button towards the ceiling. On the exhale, pull your belly button towards your spine and try to stay relaxed in the chest, neck, and shoulders. Now repeat this deep belly breathing for 5 minutes without pausing. Doing this once or twice will not change anything, so let's make this a habit and try to do it daily as a form of relaxation. 

How do I get rid of my tech neck naturally?

As previously discussed, improve your work posture while sitting or standing. With the phone, it is best to hold the phone up to eye level in a good posture instead of slouching to look down at the phone. This will cause fatigue in your arm, and you will also experience fatigue in your core and trunk in attempts to maintain good posture. I recommend starting a Pilates practice to get stronger in your core and postural muscles.

I started taking Pilates Reformer lessons when I was 28, and after a few months of training, I stood 2 inches taller and had a significant reduction in my neck pain. Also, I had been practicing physical therapy for 4 years at that time and had bad posture from performing manual therapy techniques on my patients all day with my head looking down.

Since then, I have had improved postural awareness when holding the correct posture while using the phone or laptop.

More information on treating and preventing tech neck can be found at Text Neck Treatment and Prevention.

CORE is ready to assist you with your neck pain. Visit our Neck Pain Physical Therapy page at Neck Pain Physical Therapists in Westlake Hills Texas for more information. or dial 512.215.4227 right now!

Does your phone and computer have you slouching and looking down in bad postures resulting in some muscle knots in that neck and shoulders? 

Well it's a common complaint I hear all the time and watch this video to learn three exercises that you can start doing today to help improve those muscle knots.

Can you do me a favor and hit that subscribe button and click the bell and then you can keep up with all of our latest content on health and wellness, physical therapy and pilates.

So how can I release the muscle knots in my upper back and shoulders? Well by the end of this video you'll know three exercises to help get rid of the muscle knots in your upper trapezius muscles. 

My name is Stephen Dunn, I'm a Holistic Physical Therapist and I've helped thousands of patients over my 23-year career as a physical therapist and I look forward to helping you as well. 

So now I'm going to have my wife Cheryl and the co-owner of CORE Therapy and Pilates demonstrate three best exercises to release muscle knots that you can do right now.

3 Best Exercises to Release Muscle Knots in the Neck

#1 Chin Tucks 

All right, so now what we're going to teach you is a chin tuck.  So what tends to happen is because we're looking at our phones and driving our heads tends to sit forward, So what we want to do is, you want to think of your chin coming back and your neck lengthening up.

So you want to exhale, engage your abdominals, pull the chin back and think of lengthening up through the crown of the head and then release that and repeat. Exhale, engage the abdominals, chin back and lengthen the neck up...and you want to repeat that for about 20 times.

#2 Wall Snow Angels 

Okay, now we're going to do snow angels at the wall. So you want to have your back pressed back against the wall and be as close to it as possible and have your palms open and you want to inhale, keep your abdominals engaged, sliding your arms up the wall and exhale bringing them down.

You just want to check your posture and make sure that your feet are reaching into the ground so that you're nice and tall and that your head is reaching to the ceiling.

You're going to inhale reach your arms up over your head keeping your arms along the wall and exhale bringing them back down and you want to repeat that about 20 times.

#3 Kneeling Spinal Flexion &Extension

So we're going to do a little kneeling flexion and extension with the spine. So you're going to start on all fours, you want your hands right underneath your shoulders and your knees right underneath your hips and we're going to go into a little extension.

You want to inhale, draw your scapulas down your back and think of reaching your heart out. Don't let your belly hang here. Think of your waistline staying long and then exhale you're going to go into some flexion by curling your tail bone under, reaching your knees through the ground, and hollowing out your belly.

Now you don't want to lift your shoulders into your ears, you want to keep them down. Inhale back into extension pulling your heart through your shoulder girdle and exhale tucking your tail under, hollowing out your belly, reaching your knees through the ground and you can continue to do this for 10 to 20 reps using your breath to move you through the movement.

Now comment below and tell me how the three exercises have helped you. I'd love to get your feedback.

It'll give you some essential tips that you can start utilizing today to help with your neck and shoulder pain. 

Thanks for watching guys. This is the last in our series and I hope that you've learned how to manage the muscle knots in your upper back. We'll see you soon.

Muscle knots in the neck? Are you spending countless hours on the screen in poor posture? Watch this video to learn more on how you can improve those muscle knots in your upper back and neck with a foam roller.

Could you do me a favor and subscribe to my channel and click on that bell so you know, so you're notified every time we put out content. It would really be great if you do that and help us grow our channel.

So how can I release the muscle knots in my neck? Well by the end of this video you will know three ways to use a foam roller to improve your posture that in the long term is going to affect those muscle knots.

My name is Stephen Dunn, I'm a holistic Physical Therapist in Austin, Texas. I've helped thousands of patients over my 23 year career as a Physical Therapist and I'd love to help you as well.

3 Foam Roller Exercises to Improve Your Posture

#1 Chest Expansion 

Okay, so the first exercise is called chest expansion and we're going to lay on the roller from your bottom all the way to your head on your back with your knees bent, feet flat on the ground and your hands out to the side.

Now turn your palms up Cheryl versus palms down and I want everyone to try palms up versus palms down to see which way you get a better stretch in the front of the chest.

Lay in this position for about three to five minutes, relaxing and letting the chest open up to have a counter effect of all the time sitting and looking forward and looking down at screens.

#2 Snow Angels

Our second exercise is called snow angels. So from this position, Cheryl, go ahead and slide your hands on the ground up and over the head... yep.

So we're gonna make that your inhale as you go up and then we're going to exhale as you come back, just to start thinking about a little bit of breathing. Inhale as you go out and exhale as you come down and we're going to do a set of 20 reps. Go ahead and relax from there.

#3 Scapula Protraction and Retraction

Our third exercise with the foam roller is going to be scapula protraction and retraction. So from this position, fingers reaching to the ceiling, hands about shoulder width apart, reaching from the shoulder blades with straight elbows towards the ceiling and then squeeze the shoulder blades together.

Now reach up on the inhale and then squeeze your shoulder blades together on the exhale. Inhale as you go up, exhale as you squeeze together, tightening your abdominals with it and again we're going to do 20 reps of this scapula protraction and retraction also known as scapula punches.

Now comment below and tell me how this foam roller exercises has helped you. Tell me how it feels to lay on that foam roller. 

It's going to give you tips that you can start incorporating immediately to improve the neck and shoulder pain and those muscle knots that we've been talking about. Now watch the next video in our series on how to improve those muscle knots right here...

Thanks for watching guys and have a fantastic day…

 Call 512-215-4227 to tell us your story…

So do you have tension in your neck and shoulders? Are your muscles full of knots? Watch this video to learn how to relieve those muscle knots in your upper back and neck.

Could you do me a favor and subscribe to my channel and click that bell so you're notified of all of our content we put out. 

We provide content on physical therapy, pilates, and health and wellness. So how do you handle the tension in your neck and shoulders?

What do you do after a day of slouch posture sitting at the computers looking at the screen? By the end of this video you'll know three ways to get rid of knots in your upper traps or your upper trapezius muscles.

I've helped thousands of patients over my 23 year career as a physical therapist. My name is Stephen Dunn and I own CORE Therapy and Pilates with my wife Cheryl Dunn and I would love to help you as well.

3 Tips to Release Muscle Knots in the Neck

Upper Trapezius Stretch/Upper Trap Stretch

All right so first we're going to do is a stretch called the upper trapezius stretch or the upper trap stretch which is the muscle that these knots are accumulating in most of the time.

Hand behind your back and then the other hand up above the ear and pull straight to the side, yep there you go.

Now as we do this I want you to hold it for about five big inhales and exhales and basically this is a muscle that goes from the base of the skull here all the way down.

It's a huge muscle called the trapezius like this but we're affecting the upper trapezius and now go ahead and switch sides for us so the hand is behind the back reaching up behind the small of the back reaching up and over and stretching all through here.

Again about four or five, six big deep breaths and you can also do this in the hot shower and Stella is chewing on Fred (the skeleton)... all right let's go ahead and relax in there.

Tennis Ball in the Pillowcase

All right the next one we're gonna do is call the tennis ball in the pillowcase. Okay and so what we're going to do we got a tennis ball right here.

Stella is liking the tennis ball... we got a tennis ball and we're going to put the tennis ball in a pillowcase and by putting the tennis ball in a pillowcase then it allows you to use the pillowcase.

It's kind of like a guide to put it right where you want it and then you put that ball right up here and soften that, yep and then you would lean into the wall and as you lean into the wall.

Pretend my hand is the wall here, we're putting that pressure right into that spot, the muscle that we just stretched so the muscle that we just stretched right through here we're now putting that tennis ball right into that spot so leaning into the wall.

Now take your left hand and reach it overhead and that would be the motion, pretending that this is a wall right here.

Sternal Lift 

The next one we're going to do is call the sternal lift. Now the sternum is the front bone, the chest bone, the breast bone right through here and with the sternal lift what we're going to do is we're going to lift the sternum but we're going to also squeeze the shoulder blades together.

So squeeze the shoulder blades together and lift the sternum and relax and we're going to hold that for five seconds and do 10 of those... and squeeze the shoulder blades together make sure you're tightening the abdominals a little bit as well.

You're lifting the sternum and that sternal lift is getting you out of that slouch and looking down at your computer, looking down at your phone, looking down at your device.

Those are the three steps that I want you to work on to help relieve those muscle knots. So comment below and tell me how this video has helped you and how those muscle knots feel now. I want you to go to my website and download my free guide on neck and shoulder pain.

It'll give you tips and tricks that you can start working on immediately to help with your muscle knots. Thanks for watching the first in our series of three on how to get muscle knots out of your neck.

Doesn't it feel great to have your upper back adjusted? 

Watch this video to learn two ways that you can adjust your upper back at home with a simple device. Can you do me a favor and go ahead and subscribe to my channel click the bell so that you're notified of all of our content.

It'd be great if you could do that and you'll learn all about the latest on physical therapy, pilates, health, and wellness.

By the end of this video, you're going to know two ways to self-adjust your back at home with a device known as a foam roller and something that is new to the market called a Rollga.

I've helped thousands of patients over my two-decade career as a physical therapist at CORE Therapy and Pilates and I look forward to helping you as well.

Now we're going to grab your foam roller and we're going to use it to extend your back...

We're going to use the Rollga and the rollga has these little grooves and  indentations in it that allows a place for the spine and the shoulder blades to go during this technique

Now if you click on the link in the description below you'll be able to get your rollga for 15% off.

Comment below and tell me how this foam roller or rollga has helped you. 

Now if you could do me a favor and go to my website and download my free report on neck and back pain, it can give you tips to start incorporating today to help with those pains. 

Thanks for watching guys, that's all we got for today and we'll see you next time.

Do you have shoulder pain while playing tennis?

Suffering from a rotator cuff injury? Read this article to learn more! 

 What should I do help my rotator cuff injury while serving in tennis? 

By the end of this you will know the essential stretch and exercise to do that no one is talking about.…

I’ve helped so many patients get back to pain free tennis over the past two decades and can’t wait to help you…

Why am I having shoulder pain with tennis?

When you strike the ball overhead while serving you are position most likely to injure the rotator cuff. The scapula is typically elevated and this contributes to pinching the RTC tendon under the acromion of the scapula.

This leads to irritation and tendonitis or possibly a tear.  

Upper Trapezius Stretch: Hold 30 seconds, do 3 reps. 

Prone A Exercise: Do 3 sets of 10 reps, hold 5 seconds. 

Comment below and tell me how this helped you… 

So, what is the one thing I can do right now to help my occipital neuralgia? Watch this video to learn more. Go ahead and do me a favor and subscribe to my channel and hit that bell in the corner so you get notified of all my new content. It’ll be really awesome if you did that.

What treatment options are there for occipital neuralgia and what’s the one thing I can do to help it right now with a simple hand towel?

Well by the end of this video you will know the essential stretch and the essential exercise that no one is talking about with a simple hand towel to help with your occipital neuralgia.

I felt hundreds of patients with this condition over my 23 year long career as a physical therapist. And I can’t wait to teach you and help you with the same thing.

Alright, so what treatment options are there available for occipital neuralgia?

So, the first thing you can do is go to your MD and your MD is gonna prescribe you medications. They might give you an injection, send you to another specialist and basically its pharmacology based. 

Another option is to go to a physical therapist where they’re gonna treat you naturally and work on things, teach you things that you can do at home to help relieve your symptoms and not rely on medications and injections.

So, MD for medications and injections. A PT for a natural recovery and natural healing of occipital neuralgia.

Towel Rotation Stretch

Alright guys, grab your towel. We’re gonna take this towel and we’re gonna put it behind your head. Right at the base of your scull and you’re just gonna let the towel kinda drape over your shoulders like this. Now, you’re gonna cross your hands. 

The bottom hand for me is my right hand, I’m gonna grab on right here. Top hand, left hand. I’m gonna take the towel, put it right under my ear right between my nose and mouth. Pull down with the right hand, pull across with the left hand and I’m gonna hold for 3 big breaths.

Now we’re gonna ops away. And now I’m gonna take my left hand is pulling down, my right hand is pulling across. The towel is right below my ear, between my nose and mouth. My elbow is up high and leading the pull. And that’s our towel rotation stretch.

Chin Tuck Exercise

Now, we’re gonna go into the next exercise. Still using the towel and we’re gonna do what’s called a chin tuck. So, you’re gonna hold the towel straight pull in this way and at the time that you’re pulling straight in this way, the chin is going straight back.

So, it’s gonna be a counterforce of pulling the hands away, this way with a slight chin tuck.

And from the side, to show you what that looks like. The chin tuck is this but with the towel in the same position. So, without the towel it’s this. With the towel, I’m pulling this way as I do the chin tuck. So, hold for about 3 to 4 seconds and do 10 of those.

And that, my friends is a very simple program to do with a simple towel to help occipital neuralgia. So, comment below and tell me how this helped you, I would love your feedback.

So now, what I want you to do is click on the link to my website and download my free report on headaches and neck pain. And it’ll get you going with some tips that you can start doing right away to help with everything that you’re complaining about.

Thanks guys for watching and we’ll see you really soon with the next video. 

Call 512-215-4227 to learn more about CORE Therapy & Pilates in Austin, Texas.