Activities to avoid and change,
Strategies for quick relief,
Stretching for longer-lasting relief,
Corrective Exercises, Yoga, and more…
Activities To Avoid or Change:
Avoid wearing hats that are too tight across the back of your head. Joe Torre chooses to wear it above occipitalis muscle instead of wearing it loosely.
Avoid laying your head on the arm of the couch or some other firm surface until you massage this out. Even a pillow can bother this headache and force people to sleep on the other side.
For temporary relief:
This usually responds well to warm heat and massage. Just spend a little extra time washing your hair and gently rubbing the tender spot behind your ear. It usually releases relaxes and quits being tender if you’re patient.
If you’re not using warm heat, be extra gentle. Aggressive pressure can just aggravate it.
Stretches and exercises for longer-lasting relief:
Unless you’re Jim Carrey, I doubt that you’ll muster any effective stretches for this muscle. Stick with the warm heat and gentle massage.
This pose lies right on the spot and would produce a headache. It might seem like you got that headache from twisting your neck into this pose or circulation problems, but it probably got bumped or pressed, and this pose is just aggravating it.
Block poses that hit this spot will be really aggravating; fortunately, most of them involve laying with your head straight up.
Other patterns that may better match your pain pattern…
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This pain and tension under the shoulder blade may be the most common pain pattern that I see. It isn’t always the primary complaint as people have gotten used to the constant ache.
It is usually combined with this pattern in the upper neck, which creates upper neck tension to go with the shoulder blade pain.
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