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Yoga, Headstands and Migraines

Take-One Nurse Headstand was in her 40s when she first started seeing me. An academic, she taught at a major university and heard about me through some colleagues. Coincidentally, I was fascinated with her work. She had written chapters for textbooks on sensory integration specifically for therapists. Working with her was easy. She was sensible …

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Self Care – Sharp Pain Across Top of Hips

This pain pattern indicates disc compression at the lumbosacral joint. If this pain is chronic or debilitating, seek professional help. Like this other pain pattern, spending lots of time with your hips flexed (i.e. extended forward or backward) will make this worse. Sleeping in a flexed position, sitting for long periods, driving, etc. Avoid activities …

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Self Care – Pain in the Sacrum or Crest of the Hip While Sleeping

Here, we explore how to get relief on your own from pain in the sacrum (center of your hips) when sleeping on your side. In some cases, sitting or standing for long periods produce pain. How people describe this pain and the activities that activate it are discussed more extensively in this other post. If possible, …

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Self Care – Forward-Head Posture

Forward-Head Posture (FHP) is also known as iHunch or iPosture because it is so often created by texting. Keep your hips against the back of the chair while sitting for long periods. The guy on this end of the picture is the worst but it isn’t just that his head is forward. The woman next …

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Self Care – Sternocleidomastoid

The sternocleidomastoid is complex and produces many different symptoms. These self-care exercises work for any of the posts about sternocleidomastoid. Managing this muscle has benefits ranging from calming your anxiety to headaches around the brow, headache in the forehead, or getting rid of a nagging cough. This guy looks so sophisticated and peaceful, and I …

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Self Care – Seizing Hamstring

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Cycling and stair climber machines are particularly aggravating. For clients that run competitively, they generally need the patch below before heading out for a run and the …

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Self Care – Pain Down the IT Band, Extending Behind the Ankle

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Work to change positions regularly during prolonged immobility such as long drives. Clients that cannot avoid pain during the long drives will keep a tennis ball in …

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Self Care – Multifidi and Quadratus Lumborum

Activities to avoid: Avoid the teetering exercises listed in the post on this trigger point. This includes things like vacuuming, sweeping, raking, working on a low counter, or doing dishes. Also, avoid exercises where you bend forward like moving boxes or picking up grandkids. Cycling usually aggravates the low back as well. Avoid the activities …

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