is strengthening exercises using hand weights for the trapezoid, tricep and serratus anterior muscles. His book suggests a detailed self-diagnosis program and the necessary exercises to strengthen muscles and relieve joint pain (more at
Tinyurl.com/YassIntroInfo).
Address underlying trauma: Osteopath Maud Nerman, of Novato, California, author of Healing Pain and Injury, has broad experience in treating neurological problems and brain injuries and often focuses on physical and emotional trauma as an underlying cause of chronic pain. She explains that the autonomic nervous system that directs unconscious body functions like breathing, digestion and heartbeat is interrupted by such trauma. “Trauma literally shocks the nervous system,” she says. “The body cannot turn off the ‘fi ght-or-fl ight’ reaction, causing a fi restorm of infl ammation that can lead to a variety of serious diseases, overwhelming the body’s ability to manage its own healing.” Her work has showed how readjusting the body, restoring breathing and reactivating the autonomic nervous system can provide relief in short order.
Consider lifestyle, diet and supplements: “Pain is like the ‘check oil’ light on a car’s dashboard. It signals that something needs attention,” says Teitelbaum, author of Pain Free 1-2-3. “If the oil light goes on, putting a Band-Aid over it or smashing it with a hammer won’t help.” Teitelbaum recommends an energy optimization approach he dubs SHINE that addresses underlying causes of chronic pain that has worked for 91 percent of the people he’s treated for fi bromyalgia and muscle pain.
Sleep—Eight to nine hours a night helps replenish energy and heal muscles.
Hormones—Treat hormone imbalances even if lab tests are “normal”.
Immunity—Dysfunctional immune systems and persistent infections can lead to chronic pain.
Nutrition—In Teitelbaum’s studies, optimizing nutritional support, especially B vitamins, vitamin D, ribose, coenzyme Q10 (CoQ10) and magnesium, was helpful. A healthy, high protein, low sugar diet is effectively complemented by a variety of herbs and nutrients, primarily curcumin, boswellia, willow bark and fi sh oil,
Yogic Breathing Brings Relief A
n ancient yogic breathing practice, or pranayama, is used to rebalance the autonomic nervous system. Dr. Maud Nerman strongly recommends alternate nostril breathing for those that experience chronic pain caused by physical or emotional trauma.
Here’s a basic practice:
After folding the middle two fi ngers of the right hand down, press the right nostril closed.
Inhale to the count of four.
Hold both nostrils closed for a count of eight.
Release the right nostril and exhale to a count of eight. Repeat on the other side. Continue for at least three minutes, alternating sides throughout.
June 2017 23
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