Keeping Your Neck Pain Free

Keeping Your Neck Pain Free

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

~ Holistic Wellness for Mind, Body, and Spirit ~

Chronic neck pain plagues hundreds of thousands of people in our society. Through my education and experience in working with clients in chronic pain from conditions and injuries and with my own chronic pain issues over the past 20 years, I continue to find the need to empower individuals with tools to be good stewards of their own pain management to be critical.

The following is from the American Academy of Pain Medicine. "Pain affects more Americans than diabetes, heart disease and cancer combined. The chart below depicts the number of chronic pain sufferers compared to other major health conditions." facts on pain

Condition	Number of Sufferers	Source
Chronic Pain	100 million Americans	Institute of Medicine of The National Academies (2)
Diabetes	25.8 million Americans (diagnosed and estimated undiagnosed)	American Diabetes Association (3)
Coronary Heart Disease (heart attack and chest pain) Stroke	16.3 million Americans 7.0 million Americans	American Heart Association (4)
Cancer	11.9 million Americans	American Cancer Society (5)

In 2000, I wrote a thesis called Turning the Tables on Chronic Pain and presented holistic alternatives in addressing and managing chronic pain. PRT, or Acussage, which is what I originally called PRT, was one of the alternatives found to consistently counter chronic pain symptoms in sufferers. The credibility of the technique is seen in how many people have taken to YouTube to video themselves using the tennis ball and other balls to address muscular tension and pain issues. This has been incredibly affirming, which makes me want to promote the technique even more. (For a copy of the thesis, contact me and I will get one out to you)

The neck is a vulnerable area and truly needs an experienced practitioner for effective pain relief, so presenting applications that can be used to relieve pain and tension should be done with care. There are a few tools that can be helpful in dealing with neck pain and tension as long as the pain is not acute and a medical doctor has agreed that it would be appropriate. I am currently working on an online class where individuals can sign up and learn the technique in a more detailed way without having to be local or come to my office, so stay tuned. Technology is an excellent tool to support pain sufferers across the globe. 

Topicals, Stretches, Compression, and Acupuncture Point Stimulation are generally safe practices in countering neck pain. For western medicine, the acronym RICE is often applied for the first 72 hours. This article is not dealing with injuries or acute pain, but RICE is an excellent way to address chronic pain and inflammation that is associated with pain. 

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REST...Practically I recommend resting the neck and not overstraining with vigorous exercise or physical demands when pain symptoms are present. There are different resting and sleeping positions that will be addressed in my online class on neck pain relief.

ICE...Ice is usually recommended when there is inflammation, but for many people ice can decrease pain symptoms whether or not there is inflammation.

COMPRESSION...Compression wraps or a gentle massage, like shiatsu, can effectively decrease pain symptoms and neck tension. See below for more information.

ELEVATION...Practically elevation can look like keeping the neck in an upright posture so that the muscles are lengthened and the cervical spine is free from compression. 

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Topicals are tonics, gels, creams, ointments, etc. that relieve pain, decrease inflammation, warm up an area, or aide in healing. I usually recommend:

1. Zheng Gu Shui-( I recommend this topical for anything related to nerve pain as well as an aid when there has been bruising)

2. Tiger Balm- (I recommend this topical to relieve tension, tight muscles and general soreness)

3. Biofreeze-(I recommend this topical to relieve inflammation, though not to be a replacement for ice therapy)

4. White Flower Essence-(I recommend this topical for issues related to arthritis/joint pain)

5. Arnica-(I recommend this to aid in healing and when there has been bruising)

Stretching is an essential tool in addressing pain and tension, but sometimes neck pain can be worsened by some stretches. Appropriate stretches given by certified teachers or physical therapists are highly recommended. Always check with a doctor if you are not sure if it would be contraindicated for your wellness plan. I have a complete seven way neck stretch flow that is available for clients and will be a part of the online class.

Compression is a form of massage and can work out tension and relieve pain. Most people automatically rub their neck when pain symptoms occur. The pain relief is not always permanent but a great way to get some relief throughout your day. I will have detailed instruction on compression techniques to relieve neck pain in the online class series on neck pain relief. If you find that your symptoms get worse, contact your physician. 

Acupuncture Point Stimulation is an excellent way to relieve general neck pain and tension and can be used in a variety of ways. There are a number of key acupuncture points on the neck and at the base of the skull that are essential. In the photo below, one of my students is using PRT on GB 20, which is behind the earlobe and straight back behind the mastoid bone toward the muscle of the neck in the hollow. 

In summary, relieving neck pain and tension can change a person's life. Hopefully this article gives practical tools and applications to assist you in decreasing neck pain and tension in your life. Always make sure you are checking with your physician prior to trying anything new so that you don't make your symptoms worse. For more information or to schedule an appointment or if you are interested in getting on my mailing list for upcoming online classes you can contact me at: ewsomatherapy@gmail.com. 

Stay blessed!
Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

A Biblical Look At The Power Of The Tongue

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

One of my pastors delivered this wonderful sermon about the power of the tongue in our communication. The tongue has the power to hurt and to heal and yet it is such a small part of our anatomy. Pastor Daggs stays close to the scriptures with useful examples of the illustrations from the Bible. Given how much of our tongue is expressed over social media, it seems a very timely sermon for everyone. To hear the sermon, visit the link below. Make sure to have a notebook handy to take notes.

http://www.northcreek.org/resources/media/sunday-sermons

Enjoy!

Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Twenty One Healthful Foods to Add to Your Menu

Twenty One Healthful Foods to Add to Your Menu

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

Current research shows that the following foods have multiple health benefits. I have taken the list from the AFPA website where I have been studying and have added a few photos of simple dishes I have put together. Give these healthful dishes a try and let me know how you like them.

1. Avocado

Avocado must be a part of the daily diet of every health conscious individual, be it the ones looking to have a healthier heart or an individual interested in tightening up his or her hip muscles. Studies conducted over the years have revealed that consuming avocado on a regular basis decreases LDL (bad cholesterol) and triglycerides by about 22% and increases HDL (good cholesterol) by 11%. This makes our heart healthy by clearing all the obstructions within the arteries. The high fiber and protein content of avocado, on the other hand, helps in burning fat and building muscle mass.

Salmon filet with avocado and melted cheese over rice and with sautéed mushrooms. I often add balsamic vinaigrette dressing to the salmon at the end and it is crazy delicious. These filets are baked, but I also poach my salmon and both are super healthy. Olive oil and Lawrys Garlic Salt are used in my preparations.

2. Asparagus

This vegetable is filled with minerals, fibers and a series of essential vitamins like E, C, B2, B1 and K. Asparagus is capable of managing two of the most serious triggers of cardiovascular disorders; it helps in preventing blood clots and reducing blood pressure, two of.

3. Chia seeds

These seeds are rich sources of alpha linolenic acid and fiber. These contents of Chia seeds give them the power of managing blood pressure, lowering triglycerides and LDL, lifting up HDL, and thereby improving our overall heart health. In addition, the nutritional boost offered by these tiny seeds makes exercising a lot easier.

4. Broccoli

The vitamin K present in this vegetable assists in preventing hardening or calcification of arteries. The antioxidants sourced from broccoli, on the other hand, helps in stopping oxidation of bad cholesterol or LDL. The veggie is also known to be a great stress (one of the main causes of elevated blood pressure and heart attacks) reliever, when consumed on a daily basis.

Shredded chicken with rice, broccoli and summer squash is a delicious and healthy lunch or dinner by itself or with a salad. Simply add olive oil and a little garlic salt or season as you wish.

5. Coconut oil

It’s high time that you start disregarding the ancient myth which suggests that all kinds of saturated fat cause atherosclerosis and other cardiovascular diseases. A recent study has shown that consuming two to three tablespoons of coconut oil everyday can assist in lowering plaque buildup within the arteries. Researchers have also found that the medium chain triglycerides found in this oil assists in improving blood coagulation.

6. Coffee

It’s true that coffee, if taken in excessive quantity, can cause a series of health problems. However, when taken in moderation (8 to 16 oz per day), coffee is capable of reducing the chances of heart disorders by almost 20 percent.

7. Cinnamon

Take a tablespoonful of ground cinnamon every day and see your cholesterol levels go down magically. This natural remedy is also great at preventing formation of plaque. As a result of being a rich source of antioxidants, cinnamon can also prevent occurrence of cardiovascular diseases by preventing damaging oxidation of blood.

8. Fatty fish (sourced from cold-water)

Fish species found in cold water (examples include sardines, tune, mackerel, salmon etc.), contain healthy fats. These are fats boasting the ability of clearing arteries. Make sure your diet includes fish at least twice a week. This dietary habit will reduce plaque formation and prevent inflammation, conditions known for triggering heart diseases.

9. Cranberries

The antioxidants present in this food item are great at improving heart health by lowering bad cholesterol and increasing good cholesterol. Here, it must be mentioned that pure cranberry juice contains more powerful antioxidants than most other fruit juices.

10. Flaxseeds

Don’t forget to include flaxseeds in your diet if you want to build muscle and have a healthy heart. Flaxseeds taste best when taken along with a glassful of delicious and healthy smoothie.

11. Green tea

Catechins, which happen to be the most powerful active ingredients present in green tea, are plant phenols capable of hindering cholesterol absorption during digestion.

12. Olive oil

This oil is rich in oleic acid, which is an EFA (essential fatty acid) capable of reducing oxidative stress within our bloodstream. A study conducted recently have revealed that using olive oil for dressing and cooking food can reduce one’s chances of falling prey to cardiovascular diseases by as much as 41 percent. Make olive oil a part of your diet even if you are looking to lose weight.

13. Nuts

Nuts have always been regarded as one of the most delicious and nutritious heart healthy alternative of junk foods and other unhealthy snacks. The monounsaturated fats, fiber, protein, and vitamin E present in almonds make them the best nuts when it comes to a heart healthy diet plan.

Sunflower seeds with rice and minced broccoli is surprisingly tasty mixed together. I also use sunflower seeds or pine nuts in my pasta dishes and salads or will snack on sunflower seeds that have been roasted. Again, keep it simple with olive oil, which is one of the items on this list and your preferred seasoning.

14. Orange juice

Consume a couple of cups of 100 percent orange juice without any added sugar and see your inflamed arteries becoming normal within just a few days. The habit will also help in reducing your blood pressure.

15. Pomegranate

Pomegranates contain antioxidant phytochemicals, which protect our circulatory system (heart and blood vessels) from becoming the victim of harmful oxidation. The fruit is also instrumental in promoting nitric oxide production, which assists in regulating blood pressure and clearing arteries.

16. Persimmon

Polyphenols and antioxidants derived from persimmon helps in reducing levels of triglycerides and LDL within our bloodstream. The fiber content of this food item, on the other hand, works by regulating blood pressure.

17. Spirulina

This cyanobacteria (aka blue-green algae) can effectively regulate our blood lipid levels. Another amazing quality of the alga is that in spite of being a plant source of protein, Spirulina has every essential amino acid humans may need for having a healthy heart.

18. Spinach

The most prominent nutrients present in spinach include folate, potassium, and fiber. Each of these nutrients is known for its ability of keeping arteries clear and reducing blood pressure. In addition, spinach and other leafy greens can reduce the levels of homocysteine, one of the most dangerous risk factors of atherosclerosis.

This spinach salad is simple and delicious with cherry tomatoes, and diced zucchini. I will sometimes add Lawrys seasoning salt before mixing my dressing. 

19. Whole grains

Replace the bleached carbs in your daily diet with heart healthy whole grains. Examples of whole grains include brown rice, oatmeal, quinoa, whole wheat pasta, whole grain bread, etc.

20. Watermelon

This delicious fruit contains an amino acid called L-citrulline, which possesses the power of reducing inflammation and managing high blood pressure.

21. Turmeric

Turmeric contains an active ingredient called curcumin. It’s an anti-inflammatory agent capable of reversing damage and reducing inflammation of the arterial walls.

Stay healthy and joyful!

Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog.