QuestionI've been suffering with awful headaches for years now. I have what i call "knots" in my neck, upper back, shoulder blade area, and shoulders. All of this is on my right side. I've been to many doctors, I'm in physical therapy right now, and nothing has helped. I'm looking for exercises that I can do to break up these "knots". The headaches are becoming unbearable. They start at the base of my skull and radiate through my head, into the front of my face. On top of this, I was just diagnosed with severe thoracic outlet syndrome on my right side.
I can't wait to feel like myself again.
Please help.
AnswerDear Danielle,
I feel you. I do not think there is anything that interferes more with life than head pain. Here are my best long distance thoughts.
The thoracic outlet syndrome (TOS) is related to your headaches. The muscles that are causing the TOS are the same that are part of the cause of your headaches. You may need a massage therapist to help you relax the muscles that are causing these headaches and knots in your muscles. I will also give you self-help ideas.
The reason you have the headaches is because trigger points in your upper shoulders and neck are 'firing' pain into your head. Those muscles are 'tight' and complaining due to shortened muscles in your chest or your lower back on your right side. The shortened muscles pull on your shoulder and back muscles and cause them to complain and develop trigger points.
But the real problem--the real cause--starts in the shortened muscles in the chest and side of your armpit. (In a nutshell.)
So why did those muscles get short?
Well, the problem is usually posture. From your symptoms, I KNOW your pain is related to your posture. Bodies are logical and work in specific ways. If this happens, then a result will happen. In your case, the result is pain.
But that's okay, Danielle. Why? Because this is muscle-related and muscles are treatable! :)
If you go to a massage therapist be sure to interview that person first. Here's how:
http://simplepainrelief.com/2009/11/22/how-to-find-a-massage-therapist-who-can-r
http://simplepainrelief.com/category/massage/ And this link will take you to several articles about how and why massage works and what to expect.
If you go to http://SimpleBackPainRelief.com you will find lots of other articles I have written about upper back pain and knots in your back.
Here are some self help ideas for right now:
1. Use ice massage or cold packs on your upper shoulders and the back and sides of your neck. A bag of frozen peas or corn works fine.
2. Lie on your back. Do this on the floor if you can. Do you see how your right shoulder is farther from the floor? That means the muscles in the front of your shoulder are short. Try to press your shoulders to the floor. This movement helps strengthen the muscles in your upper back and it also stretches and lengthens the short chest muscles. Do it only a few times so you don't get soreness from over-exercising those muscles. They will get stronger and you can do more and more of these shoulder presses over time.
3. Look in the mirror. Is your right shoulder is lower than the left? If so, that means the muscles next to your armpit in back and along that side of your back are also short. They need to be lengthened. Side stretches will help.
4. There is a blue book on the right hand side of the page at http://SimplePainRelief.com It is a self-help book for trigger points. It is easy to read and to do. I really like it. You can click on it to order a copy or ask your local librarian to order it for you but it's a great reference to have at home and you will use it a LOT!
Since you are seeing a physical therapist, if it is difficult to do the side stretches with your arm raised over your head, ask for assistance. It's okay to stretch both sides of your body but the short side needs to be stretched 4x as much as the unaffected side. That is what allows change to occur--stretch the short side 4 times as much.
You used to feel well and I believe you will feel well again. You have a smart body. It just needs a little help from you right now.
Kathryn
