Frequently Asked Questions

When do I need to go to a doctor for my neck or back pain?

If you have just injured yourself or are getting continual soreness from an area of your body, then it’s a good idea to get it checked out by your own doctor. He/she can make sure there is no damage to any tendons or joints and could recommend physiotherapy, massage, chiropractic therapy, acupuncture or something else. If some of your muscles are overly tight and weak, they may need to be worked on by a massage therapist or physiotherapist to release the tightness and then be strengthened with exercises specific to that area.

What is referred pain?

Referred pain is when you get pain in one area but the real problem is somewhere else on the body. There are classic symptoms for a pinched nerve or a herniated disc, but there are other subtle symptoms we can get. An example would be if you are gardening one day and pull a lot of grass clumps from the soil with your right hand. You felt fine doing it but in the evening, your whole arm aches from shoulder to fingertips. It’s a different feeling than having a fatigued muscle; it throbs. What happened was the shoulder got over worked and swelled just enough to tighten around a nerve that runs down the arm. If you have a hot bath, persuade someone to work on your shoulder and then do a little stretching, it will probably work itself out quickly. This referred pain can happen anywhere causing various muscle aches and headaches.

I get a lot of headaches and one shoulder is sore, is there a connection?

There definitely can be a connection. In the previous section I explained pain referral and this could be what you are experiencing. It could be a tight muscle in your shoulder causing the shoulder pain and headaches, or something tight in your neck that is causing both. Or a combination. You could feel the muscles in your neck and the top of your shoulder to find sore spots. But it’s good to get checked out by your doctor if the pain persists.

Can jaw pain be from something else?

Jaw pain can be caused by grinding and clenching your teeth which makes the jaw muscles tight. It can also be caused by an abscessed tooth so it’s a good idea to go to the dentist if you have persistent jaw pain. The dentist can check your bite and look for wear signs from grinding. It’s also a good idea to check out your muscles at the top of your shoulder as they can cause pain referral to the jaw.

How can posture be a factor in any muscle pain I am having?

Bad posture can have such a big impact on the body. When our bodies aren’t in proper alignment, muscle groups get overstretched and over used while the opposing muscles become tight from being underused. The result is muscle pain or spasms.

I’ve tried stretching and I don’t feel any better. Is this normal?

Unfortunately when muscles become over tight, it can be hard to stretch them out. The muscles lose some of their flexibility and resist being stretched as a defense mechanism.. This can be a good time to see a massage therapist or a physiotherapist. Both have the skill to release the tight muscles so you can start stretching again. Another alternative is to use a tennis ball against a wall. Place the ball on the sore spot and press against it until the muscle relaxes. Be gentle. Placing the ball in a pillow case can be helpful to reach spots on your back.

Exercising just makes my neck pain worse. What now?

If you have chronically tight muscles they are probably in a weakened state and you might have to back off from your usual exercises until you strengthen the weak muscles. For instance, sore neck and/ or shoulder muscles can make your arms feel very tired, making it hard to do your regular arm exercises. But if you take some time to strengthen the specific weak muscles, you will gradually be able to resume your regular routine. Believe me, it’s worth the effort.

What do you mean exercise my upper back to stop getting headaches?

Headaches can be caused by a lot of things including eye strain, stress, poor posture, neck problems and upper back referred pain. Poor posture can have a negative impact on the body. For instance, if you have weak upper back and shoulder muscles, then other muscles have to work harder. Also, weak muscles are usually tight and it’s the tightness that creates pain. There are points on your neck, shoulders and upper back that, if tight, can refer pain to your head. Therefore if you strengthen your neck, upper back and shoulders, it could help decrease the amount of headaches you get.

How does stress affect my muscles?

Each person reacts to stress differently. Some people have a very high tolerance and can be under a tremendous amount of stress without showing any signs. Others can’t handle much stress at all and it comes out in many ways. When we are stressed our bodies activate the fight or flight system where adrenalin is rushing and we tense up to be ready for a fight or to flee. If we are stressed a lot and running on nerves, our bodies stay tense. It’s hard to relax when your system is wired and your muscles get tired from being continually tense. This can lead to a feeling of complete exhaustion. The solution is to find a way to de-stress, whether that is through exercise, counseling or a job change.

I’ve tried massage and it hurts. Is it supposed to?

Unfortunately, if you have some very tight muscles that need to be relaxed, it can be somewhat painful depending on the practitioner. A good Massage Therapist will ask you how you are tolerating the treatment he or she is giving. They are interested in you coming back so they don’t want to bruise you. But getting rid of the tightness is still work for the muscle and there can be soreness and swelling after treatment. Usually a therapist will recommend using heat and/or ice after a treatment, as you would for any sore muscle. If you feel that if your therapist is being unnecessarily rough then I would suggest you try someone different because it would be a shame for you to miss out on the benefits of massage therapy because of a poor practitioner.

Why should I try Massage Therapy?

When a muscle gets really tight, circulation to the area is reduced. A Massage Therapist will manually release the tight muscles thereby restoring circulation to the injured area. This process actually speeds up the healing as well. Even if you don’t have a specific injury, having a good massage gets rid of the tension that we can accumulate, especially in our neck, shoulders and lower back areas, due to office-type work, carrying things like children, laundry or groceries, and the other everyday bending and lifting most of us do.

I didn’t like being adjusted by the chiropractor, what else can I do?

Well there are definitely good and bad practitioners in every field so if you believe in chiropractic treatment then perhaps you could try a different doctor. However, if you don’t like the feel of your bones being manipulated then you could try a type of chiropractor that manipulates by placing your body in specific positions and allowing gravity to make the adjustment. You can’t even feel it being done. Call around and ask how the chiropractors adjust. Also, you could try massage therapy because it helps relax muscles so that they don’t pull on the joints and put them ‘out.’ You could also try acupuncture or physiotherapy for a specific problem.

Would meditation help my muscle pain or headaches?

Meditation is a good way to relax and get rid of stress. It allows us to let go of anything that is bugging us by just concentrating on breathing or a specific point. Since stress can create headaches in some people, meditation can be very beneficial. Personally, I can’t maintain a focus for long as my mind wanders. So I find just stretching in a quiet place and concentrating on my breathing a great way to de-stress. My mind still wanders but I still can focus on my breathing. A side benefit to the stretching is that it’s great for relaxing tight muscles which can also cause headaches.

What about Yoga and Pilates?

I have tried both Yoga and Pilates with varying degrees of success. The reason I tried yoga in the first place was because I had lost a lot of flexibility over the years and thought yoga would help. But I realized during my second session of Yoga that I was probably too stiff to do it. I know that sounds funny but when your muscles are really stiff, the muscle tightens up in defense and you run the risk of tearing the muscle where it attaches at a joint. I found trying to get into some of the contorted yoga positions to be frustrating and painful and my flexibility did not seem to be getting any better. Also, if you have a stiff neck like I did, you have to be very careful about turning your head to the side too far and then holding the position, as you have to do in yoga. When you take any kind of class, we all want to look good so there is a tendency to push farther than you would when you are at home. I think I pushed too hard before I was ready. The stretches in Yoga are very good and I still do some of them at home, but I would advise caution if you are dealing with any existing problems, especially with your neck.

Pilates is a very detailed, specific form of exercise that is very good for building core strength all over your body. I really liked the idea of it, however, I found most of the exercises require you to keep your head in a raised position which is very difficult if you have any neck problems. I tried a few classes but couldn’t find many exercises that didn’t bother my neck. Unfortunately, as with yoga, I would advise caution if you have neck problems.

Can’t I just join a gym and workout?

Joining a gym is a great idea for over all health. The use of both weight equipment and cardiovascular machines has been proven to be the way to go for increasing bone density and strength. However, if you are experiencing neck pain or stiffness, or shoulder and upper back issues, then you will probably need to do some specific strengthening exercises first. Otherwise you risk over training an area and causing greater discomfort.

What about jogging for stress release?

Jogging can be a great way to reduce stress. However, if you have never jogged, then it’s not the form of exercise to start with if you are experiencing neck and/or upper back pain. Jogging is too jarring for any sore joints and it’s hard on joints in general. If you want to start an exercise program, I would recommend walking. It’s good for fat burning and to increase cardiovascular health without the wear and tear on the joints.

Is walking really a good form of exercise?

Walking is a really good form of exercise if you have neck and upper back problems, because it is easy on the joints, yet sufficiently cardiovascular (raises your heart rate during exertion) to be a good fat burner. When you have neck and upper back problems, it’s hard to find a way to exercise without creating pain. I used to find it frustrating to go to the gym when I couldn’t do free weights or the machines and the upright bike was too hard on my neck too. The only thing I could use was the treadmill. I felt like I was getting a good workout but wasn’t hurting my neck and upper back. It’s a good way to start an exercise program if you have been inactive for awhile and the other good thing about it is that you can do it anywhere.