Headaches & Migraines Archives | Experience Life

How One Man Found Strength Through His Struggle With Migraines

Experience Life Staff — Thu, 04 Sep 2025 13:01:53 +0000

By the time I applied to compete on NBC’s American Ninja Warrior (ANW) in 2022, I’d faced health problems nearly my entire life. I’d dreamed of being on the show since I started watching it at 8 years old, but for a long time, no one could have believed I’d be able to realize this dream.

Significant health challenges prevented me from physically maturing and participating at school and in sports. Yet when I was 13, I discovered a simple treatment method that allowed me to break away from nearly constant pain and step into my strength.

It changed the course of my life.

Seeing the Future

When I was 2 years old, doctors discovered I was legally blind in my left eye and at risk of retinal detachment. For the next eight years, I wore a patch over my right eye for four hours every day to force the weak eye to see. While remarkably effective — I now have 20/40 corrected vision — I spent those hours in almost complete blindness.

That was just the beginning of my health issues. Shortly after starting kindergarten, I began experiencing severe migraine attacks. Each one caused excruciating pain in my temples, and I would vomit dozens of times. I visited doctors all over the country, but the medications they prescribed were usually ineffective and came with nasty side effects.

Because my symptoms kept me mostly at home, I wasn’t developing in all the ways a “normal” kid would. I didn’t have many chances to connect or build friendships with kids my age. I also couldn’t commit to playing team sports because I’d have to miss too many games and practices.

So I became obsessed with ANW. When I felt well, I’d construct and navigate mini obstacle courses with my brother. On bad days, I’d try to watch the show from bed, gaining inspiration from the athletes conquering obstacles on and off the course.

Finding Relief

In fifth grade, my migraine attacks were so frequent and severe that I missed the last 55 days of school and had to be homeschooled the following year.

Medications made me feel awful, so I tried alternatives. I used ice packs, heat packs, and various types of pillows. I tried reforming my diet, avoiding artificial sweeteners, MSG, and red dye. Nothing seemed to work.

When I was 13, my parents took me to a chiropractor, who explained how tension in the suboccipital muscles at the base of the skull often cause tension-induced headaches. He suggested my mom use her thumbs to apply pressure to these muscles the next time I felt symptoms. At the next sign of a headache, my mom did as he instructed — and I felt relief almost instantly!

Because my mom couldn’t always be with me, I wanted to be able to do this for myself. I searched online for a self-serve trigger-point-release product but found nothing. So I decided to make my own.

For my first prototype, I attached two bicycle kickstands to a piece of metal and used the contraption to massage the muscles on my head and neck. It didn’t really work, so I tried again, using a pool noodle as a base for neck support.

This model combined gravity and the weight of my head to put pressure on my suboccipital muscles. I used it at the onset of a migraine attack and felt immediate relief. When I started using it daily for prevention, the frequency and intensity of the attacks dropped dramatically.

Finding relief for myself was incredible, but I quickly turned to the possibility of helping others. In a couple of months, I found a designer to help advance my prototype. Within a few years, I’d developed more than 100 prototypes, acquired four U.S. patents, and come up with a name: Releevum.

I’ve always had high aspirations, but with my health issues, I’d sometimes worry that I’d never be successful. The obstacles seemed insurmountable. But developing this product allowed me to pour my pent-up ambition into a project, and I finally felt like I could shape my future rather than be stymied by my health.

Upward Swing

I was 14 when I returned to in-person schooling in 2018. I was only 4 feet, 11 inches tall and weighed 75 pounds. I wasn’t athletic. But later that fall, a ninja warrior training gym opened near my home in Boca Raton, Fla. I started attending open gym sessions, where I could practice obstacle courses on my own.

I was terrible, but I loved the variety of obstacles and how people cheered for each other. With my ANW dream in mind, I kept going back.

The next spring, I competed in recreational leagues. I placed last in my first few competitions, but I progressed rapidly. By the following year, I was ready for more.

I pursued my school PE requirement through an independent study at the ninja warrior gym, and I started strength training with a friend. He showed me his lifting routine and shared his nutrition strategy. I began eating more whole foods, largely abstained from sugar, and ratcheted up my protein intake.

By my senior year of high school, I’d shot up to 5 feet, 9 inches, and I weighed nearly double what I had four years prior. I’d also developed from a social outlier into my school’s student-body president and obtained admittance to Yale University. I was thrilled by my progress, but I wasn’t going to stop there.

Dream Come True

At the start of my freshman year of college, I applied to be on ANW. I was one of some 250 athletes — out of more than 100,000 applicants — selected to participate.

I flew to Hollywood the following spring for taping. The experience was brief: I fell during qualifying rounds. Although I was grateful for the opportunity, part of me felt like I’d ruined my one chance at living my dream.

Within 30 minutes of landing back in my hometown, I received a phone call. For the first time in its history, the show was filming two seasons at roughly the same time, and the producers wanted to offer me a second chance.

This time, I meant business. More determined than ever, I made it to the second-to-last obstacle. Even though I couldn’t complete the course, I went far enough to advance to the semifinals. There, I raced against one of my childhood heroes, Joe “The Weatherman” Moravsky.

He beat me, but I left Hollywood enriched by the opportunity and honored to compete on the show that had inspired me in my darkest days. It was a full-circle moment — the best experience of my life.

I’m hopeful that I can go back and compete again soon.

Future Goals

These days, I strive to do something physical each day. I also try to stay curious, maintain a positive attitude, and grow in my spirituality. I’m still attending Yale, majoring in economics and minoring in data science.

In addition to my personal pursuits, I always make sure to join friends for lunch or dinner. Having spent most of my childhood at home, I’m blessed to surround myself with inspiring people and engage in deep conversations.

When I graduate in 2026, I plan to work in management consulting and continue my pursuits with Releevum. I received a $10,000 prize from Entrepreneur Elevator Pitch in November 2023, and I’m excited to release Releevum into the world.

I created a solution for my own problem years ago when I made my first successful prototype, but there’s a long way to go. Millions of people with migraine continue to suffer, and I can’t wait to make a difference in their lives too.

David’s Top 3 Takeaways

1) Obstacles are inevitable in both ninja and life. “Success is determined by how you handle them,” David says.

2) Dream big. Never let the fear of failure stop you from trying, he advises. We can accomplish a lot more than we think when we commit to making progress.

3) Life is a team sport. “True success can’t be achieved alone,” David notes. “Surround yourself with others who encourage you to drive for greatness.”

My Turnaround

For more real-life success stories of people who have embraced healthy behaviors and changed their lives, visit our My Turnaround department.

Tell Us Your Story!
Have a transformational healthy-living tale of your own? Share it with us!

This article originally appeared as “Rising to the Challenge” in the September/October 2025 issue of Experience Life.

The post How One Man Found Strength Through His Struggle With Migraines appeared first on Experience Life.

An Eyewear Solution for Migraine Symptoms?

Craig Cox — Wed, 14 May 2025 12:50:36 +0000

For many who experience migraine, certain types of light can trigger a painful episode. In an effort to get ahead of this, researchers have begun developing glasses that block those troublesome wavelengths before they reach the eyes.

Two types show promise in reducing migraine symptoms. The most common of these lenses, invented in the 1980s by Arnold Wilkins, PhD, is the fluorescent 41 (FL-41). It filters blue and green light, which prevents them from reaching the cornea, where they can activate the trigeminal nerve and spark an attack.

“If that trigeminal pathway is primed for migraine, it’s almost like … your nerve endings tend to be hyperexcitable [and] different wavelengths of light can trigger a migraine attack,” explains neuro-ophthalmologist Rudrani Banik, MD, in a 2020 podcast for the Association of Migraine Disorders.

In a study published in Headache: The Journal of Head and Face Pain, researchers found that FL-41 lenses reduced the frequency of migraine attacks in children by more than half, though they were not effective during an actual attack. Other studies have suggested the lenses reduce the impact of the episodes.

More recent research touts the benefits of certain “blue cut” glasses, which filter blue light. In a 2022 study with 10 participants, these lenses appeared to reduce the frequency of headache days.

Despite the small sample, the authors concluded that the blue cut glasses offer “a simple and effective response to migraine photosensitivity.”

Migraine glasses are not typically covered by insurance, so those who are interested may want to consult with an ophthalmologist prior to choosing a particular model.

This article originally appeared as “An Eyewear Solution for Migraine” in the May/June 2025 issue of Experience Life.

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Can Chiropractic Care Help Treat Vertigo?

LIFE TIME — Wed, 09 Apr 2025 13:00:04 +0000

Vertigo, a sensation of dizziness or spinning, is a condition that affects one in five people at least occasionally, according to a recent study. Often accompanied by nausea, vomiting, or sweating, vertigo can be debilitating and disrupt daily life by making simple tasks challenging.

Vertigo is a sensation that feels like the world around you is spinning or moving, causing dizziness, imbalance, and lightheadedness. It’s not a disease itself but a symptom of various underlying issues.

The causes of vertigo can differ from person to person and commonly include:

Arthritis
Poor posture, joint issues, or disc issues
Muscle strain, trauma, or inflammation in the neck
Side effects of certain medications, like antibiotics or anti-inflammatories
Medical conditions such as a stroke, diabetes, or arrhythmia
Extended periods of bed rest
Ear infections or conditions like shingles near the ear
Issues like low blood pressure or hyperventilation
Other health conditions including multiple sclerosis or ataxia

For those experiencing vertigo, understanding the underlying cause can help in finding effective ways to manage and treat the condition.

Can a Chiropractor Help with Vertigo?

Chiropractic care is not an effective solution for all types and causes of vertigo, however it has been proven to help in cases of benign paroxysmal positional vertigo (BPPV) and cervicogenic vertigo. Other types of vertigo are not best suited for chiropractic care.

To determine the type or causes of vertigo, a medical doctor or chiropractor can evaluate your health history, run certain balance and coordination tests, examine eye movements, test the neck’s range of motion, observe your posture, and palpate the neck and soft tissues.

BPPV is a condition in which calcium crystals in the inner ear become dislodged from their normal positioning and end up in the semicircular canals, which sense rotation of the head. So, when you change your head position while the crystals are dislodged, it affects your balance and can lead to dizziness. Chiropractors can be trained in a specific technique called the Epley Maneuver that can help relieve the symptoms caused by BPPV. The Epley Maneuver involves a series of specific head movements to help get the calcium crystals back in their correct position.

Cervicogenic vertigo can be caused by neck issues including muscle strain, trauma, or inflammation. Chiropractors are trained in addressing these issues. The cervical spine contributes to balance and coordination, so if you’re experiencing issues in this area, it can sometimes lead to dizziness or lightheadedness. Targeted chiropractic adjustments and techniques can often be a solution to help restore balance and improve your symptoms.

How Can a Chiropractor Treat BPPV or Cervicogenic Vertigo?

If you’re experiencing vertigo symptoms and seek chiropractic care, a practitioner would start by running through your medical history to rule out any conditions or medications that could be causing your symptoms that chiropractic care would not be effective for. Then, if they determine you have BPPV or cervicogenic vertigo, they’ll take you through an exam to determine the best course of treatment, which could include the following:

Cervical Spine Manipulation

Chiropractors focus on correcting misalignments in the neck and spine to optimize nervous system function. Misalignments in these areas can disrupt the nervous system and affect balance, potentially leading to vertigo. These adjustments can positively impact your body’s ability to maintain equilibrium and reduce the sensations of dizziness and imbalance associated with vertigo. By correcting these misalignments, chiropractors can help reduce symptoms and improve overall stability.

Your chiropractor will determine what specific segments need to be adjusted in your spine. Sometimes these adjustments are done manually by the chiropractor and sometimes tools are used to help adjust the spine. By getting the joints moving better and reducing muscle tension, this can help the neck function optimally which can lead to better balance and potentially decrease vertigo symptoms.

Epley Maneuver

The Epley Maneuver is a specialized technique for treating BPPV. It involves a series of precise head and body movements designed to reposition displaced inner ear crystals, which are often responsible for causing dizziness. This maneuver helps to alleviate vertigo by helping to ensure that the calcium particles are correctly positioned.

Vestibular Rehabilitation

Chiropractors may recommend vestibular rehabilitation exercises to improve balance and strengthen the vestibular system. This can include balance training and specific head and eye movement exercises. These therapies help the brain better interpret and adapt to signals from the inner ear, reducing dizziness and improving overall balance.

Posture Correction

Poor posture can contribute to vertigo by straining the neck and upper back, which can affect your balance. Chiropractors can assess and correct posture imbalances using various techniques to relieve strain, strengthen weakened muscles, and support better alignment. Improving posture helps enhance overall balance which can lead to reduced vertigo symptoms.

Benefits of Chiropractic Care as a Treatment for BPPV or Cervicogenic Vertigo

When appropriate, opting for chiropractic care as a natural treatment for BPPV or cervicogenic vertigo can offer key benefits:

A holistic approach: By treating BPPV or cervicogenic vertigo with chiropractic care you can work to address the root cause of the vertigo and help to prevent it from happening again. You may also notice that it helps with other symptoms or dysfunctions, such as tightness within the body, joint pain, headaches, and more.

Personalized care: Chiropractic care is tailored to each individual’s needs. After a thorough assessment, chiropractors create personalized treatment plans that address the underlying causes of BPPV and cervicogenic vertigo. This customized approach helps ensure the treatment is effective and specific to the patient’s unique condition.

If you’re interested in working with a LifeClinic chiropractor, you can learn more and request an appointment here.

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What Treating a Migraine With Botox Means for Upper-Body Strength

Mo Perry — Fri, 22 Mar 2024 06:05:52 +0000

Botox can reduce the appearance of fine lines and wrinkles, but it’s also an FDA-approved medical treatment for a variety of conditions, including excessive sweating, neck spasms, overactive bladder, and migraine.

No matter how it’s used, the mechanism behind the injectable is the same: “Botox is a neurotoxin that inhibits the release of acetylcholine, a neurotransmitter that causes contraction of muscle,” says Gretchen Frieling, MD, a dermatopathologist in Wellesley, Mass. When it’s injected into muscle, Botox — as well as Dysport and other botulinum toxin A brands — work by blocking the chemical signals that cause muscles to contract. Depending on the dose, it temporarily relaxes or paralyzes muscles, Frieling explains.

Applied cosmetically in the face, Botox treatments can result in softening of fine lines as well as diminished movement of the facial muscles.

When it’s used to treat migraine headaches, a greater dose of Botox is required to cover a much wider area. According to neurologist Andrew Blumenfeld, MD, director of the Los Angeles Headache Center, the common Botox protocol for chronic migraine includes injections in 31 sites across the muscles of the forehead, temples, back of the head, neck, and upper body — specifically the trapezius muscles, the large, triangular muscles located in the upper back.

In Search of Relief

So, if Botox that’s used for migraine relief essentially paralyzes (or causes paralysis to) treated muscles, is there a risk that your upper-body muscles could become frozen and weakened, affecting your strength? Not likely.

With this protocol, “you’re not knocking out the entire muscle — it would take a lot of neurotoxin to do that,” Frieling says. Moreover, as Blumenfeld explains, Botox injections for migraine aim to interrupt signals from pain fibers, which are more superficial, so injections do not travel deep into the muscle.

It’s also worth noting that not all Botox-for-migraine treatments require injecting the upper-body muscles.

“There is a protocol for migraine,” says William J. Binder, MD, a facial plastic and reconstructive surgeon in Beverly Hills. Though he notes that over time, those experienced in the use of Botox for migraine headaches have learned to customize treatments to meet the individual needs of patients. This has improved results.

Binder was the lead author on the initial published research that paved the way for the 2010 FDA approval of Botox for chronic migraine.

Beyond Botox

If you are one of the more than 39 million Americans who live with migraine — or if you experience severe or chronic headaches that may not be diagnosed as migraine — Botox could be a promising option for relief. But it’s not the only path available.

To begin with, experts stress the importance of analyzing muscle imbalances and hyperactivity throughout the body and correcting underlying mechanics that could contribute to chronic head pain, says Reza Alizadeh, DC, founder of LifeClinic Chiropractic and Rehabilitation. This can be done through soft-tissue techniques and spinal manipulative therapy. “I prefer to take a conservative approach and recommend people see someone who knows tissue work and understands the biomechanics of movement,” he says.

No matter the treatment approach you choose, exercise can help with headache and migraine management, says Alizadeh. This is paradoxical because exercise can also trigger migraine headaches. Physical activity raises beta-endorphin and endocannabinoid levels, which can affect pain transmission; it may also downregulate other pain pathways, according to a study in the Journal of Headache and Pain.

Cardio and yoga have been specifically recommended to reduce migraine frequency, duration, and intensity and to improve quality of life. Strength training has been found to reduce migraine episodes too. Researchers think that strengthening the neck and shoulders may help quell pain in these areas — an important consideration, given that new research has shown a direct correlation between neck pain and migraine.

Additionally, deep breathing, meditation, acupuncture, and certain supplements — riboflavin (vitamin B2), magnesium, butterbur, and coenzyme Q10 (CoQ10) — have been shown to help alleviate symptoms and diminish the frequency of headaches. (Learn more about how to naturally treat and prevent headaches, including migraine, at “Natural Ways to Treat and Prevent Headaches.”)

Botox for Nonmigraine Headaches

Botox is not FDA approved for treating nonmigraine headaches, but a systematic review and meta-analysis of 11 studies, published in Cephalalgia in 2023, suggests that the treatment can reduce headache intensity, frequency, duration, and pain-medication use in people who have chronic tension headaches (more than 15 days per month for more than three months).

Anecdotally, patients also report that cosmetic injections in smaller doses into the muscles of the forehead help alleviate some of their head pain, says facial plastic surgeon Mark M. Hamilton, MD, chair of the public information committee at the American Academy of Facial Plastic and Reconstructive Surgery. “A side benefit of this is that migraines will often be less frequent and less intense.”

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9 Common Reasons to See a Chiropractor

Emily Ewen — Fri, 21 Apr 2023 13:00:58 +0000

Chiropractors can provide comfort and relief from back pain, neck pain, and headaches — but they also offer lesser-known health-supportive benefits beyond that, such as aiding in sleep and exercise performance.

Depending on your condition, chiropractic-care sessions may involve spinal adjustments, soft-tissue therapy, and other joint adjustments. Routine assessments and corrective exercises or stretches may be advised alongside the treatments to assess and accelerate your progress.

If you’re curious if chiropractic care may be a useful add to your health regimen, these are some of the most common reasons patients come to see doctors at the LifeClinic (chiropractic and rehabilitation centers located in select Life Time locations).

1. To relieve tension in the back, shoulders, and neck.

This is one of the most popular and well-known reasons people visit chiropractors. Severe neck or back pain, in particular, can interrupt your daily activities; chiropractors are trained to diagnose and treat conditions related to this type of tension. During treatment sessions, a practitioner can help you identify the underlying cause of back, shoulder, and neck pain and target the affected joints, muscles, and nerves with several types of adjustments:

Spinal manipulation: A hands-on technique to adjust the spinal joints by applying controlled force to specific areas of the spine. This can relieve tension in the neck, shoulders, and back by restoring proper alignment.

Soft-tissue therapy: A technique involving massage or trigger-point therapy to relieve tension in the muscles and soft tissues surrounding the spine. This can help to reduce pain and stiffness in the neck, shoulders, and back.

Exercise therapy: This includes prescribed exercises or stretches that target specific areas of the body, such as the neck, shoulders, and back. These exercises can help improve strength, flexibility, and range of motion, which can help to reduce tension and prevent future injuries.

Postural correction: Poor posture can contribute to tension in the neck, shoulders, and back. Chiropractors can provide guidance on how to maintain proper posture throughout the day, and may recommend ergonomic adjustments to workstations or sleeping positions.

It’s important to note that chiropractors may also recommend lifestyle changes and will design a treatment plan based on an individual’s specific condition after performing an initial examination.

2. To reduce headache and migraine symptoms.

Misaligned joints can put pressure on your nerves, which can trigger headaches. Chiropractors help reduce headache symptoms by relieving this pressure through various adjustments. Migraines are a complex neurological condition that can be caused by a variety of factors including nerve irritation and inflammation. Chiropractic care can help address these underlying issues by improving spinal alignment and reducing tension in the muscles surrounding the spine.

A chiropractor can also demonstrate corrective exercises for stretching your neck and shoulders as another tool for helping to alleviate tension headaches and migraines.

3. To increase flexibility and range of motion.

Chiropractic adjustments can improve your flexibility and range of motion by addressing and targeting joint restrictions and misalignments that can cause stiffness and pain. When joints are restricted, the surrounding muscles and soft tissues can become tense and inflamed, which can limit range of motion and cause discomfort.

4. To improve posture.

Proper posture — both while sitting and standing — is important for maintaining a pain-free body and improving physical performance. Chiropractors can identify the underlying causes of postural issues and develop a treatment plan that may include a combination of adjustments, exercises, and lifestyle changes.

For some occupations, adapting your workspace to fit your body’s needs can also help ease pain and stiffness related to your posture. A chiropractor can offer advice around making work areas more ergonomic.

5. To lower blood pressure.

If you have hypertension, pain and stress from muscle injuries and tension can further constrict the blood vessels in your body, which can increase the pressure on the walls of your arteries.

Chiropractic care is an available tool if you’re looking for natural options that may be supportive for this condition — in addition to other lifestyle changes such as moving your body, eating well, and mitigating stress.

Cervical spine adjustments can reduce tension in the surrounding muscles and improve blood flow to the brain. This can help to improve nerve function and reduce stress on the nervous system which may help lower blood pressure.

6. To prevent athletic injuries and improve performance.

Regular chiropractic care can help your body maintain proper mechanical balance and normal range of motion. A practitioner can educate you on how your body moves and what exercises you may need to stabilize certain joints. This personalized approach to your body’s movement can decrease your risk of injury.

Learn more: “How Can a Chiropractor Help Me With My Fitness Goals?”

7. To enhance sleep quality.

Restful sleep is crucial for your health and well-being. Chiropractic care can help reduce aches and pains that may prevent you from falling and staying asleep so that you can wake up feeling well-rested. Chiropractic massage therapy or soft-tissue therapy can also alleviate muscle tension. When your muscles are relaxed, it’s typically much easier to fall asleep.

8. To treat musculoskeletal disorders and joint conditions.

Joint and inflammatory conditions, such sciatica or a herniated disc, are just some of the musculoskeletal disorders commonly treated by chiropractors. For example, the practitioner can apply spinal manipulation to allow the herniated disk to rest back into the correct position. This takes pressure off the sciatic nerve and can restore proper range of motion for the spine.

9. To support the digestive system.

Studies show that chiropractic care can improve nerve function and aid digestion. Spinal adjustments help stimulate the “rest-and-digest” side of your nervous system by reducing stress on your nerves caused by muscle tension.

This rest-and-digest response is associated with improved digestion and nutrient absorption in the body. Additionally, a properly aligned spine and optimally functioning nervous system can help support healthy digestion and relieve conditions including constipation, gastroesophageal reflux disease, and irritable bowel syndrome.

The post 9 Common Reasons to See a Chiropractor appeared first on Experience Life.

Why Massage?

Molly Kopischke — Tue, 21 Mar 2023 10:00:57 +0000

The post Why Massage? appeared first on Experience Life.

How to Relieve a Stiff Neck

Emily Ewen — Fri, 20 Jan 2023 14:00:36 +0000

Have you ever woken up with a sore or stiff neck — so much so that it hurts to turn your head one way or the other? Sometimes the pain can even extend to your head, shoulders, or arms. These symptoms, also known as neck strain, are irritating and can even interfere with daily activities.

Most often, neck strain happens when you overuse or overstretch your neck muscles, but it can also stem from whiplash, arthritis, or other aggravating events. If left untreated, neck pain and stiffness can get worse, travel to other areas, or lead to other symptoms such as headaches.

Try the following remedies to help find relief.

1. Apply Ice Before Heat

Heat and ice can complement one another and work together to promote healing. Applying both to an overstretched neck may ease strained or torn muscles and help soothe pain.

As a rule of thumb, ice the area immediately upon feeling pain and continue icing for the first 24 to 48 hours. Using a cold compress or ice pack (do not use ice directly on your skin), hold it against the painful area for 15 to 20 minutes every two to three hours. This will help reduce the initial inflammation and swelling.

After the initial 24-to-48-hour period, I typically recommend applying heat, which stimulates blood flow to the area, improves the flexibility of the soft tissues, and aids in the healing process. Try a heating pad for 15 to 20 minutes every two to three hours. You can also try taking a warm shower.

2. Perform Gentle Stretches

Stretching is a helpful remedy for loosening up tight muscles and working to prevent potential flare-ups in the future. Remember to stretch very gently and slowly to avoid further irritation and follow the steps for your chosen exercise carefully. I recommend these simple stretches:

Neck Bending

Moving only your head, slowly lower your chin to your chest while looking down. Hold for 30 seconds and bring your head back upright. Repeat three times.

Next, slowly move your head to one side, bringing your ear toward your shoulder. Hold for 30 seconds before bringing your head back upright. Repeat three times on each side.

Neck Rotation

Turn your head as far to one side as you can without increasing the pain. Hold the stretch for five seconds and then return to a neutral position with your head facing forward. Repeat on the other side. Be sure to only move your head during this stretch — keeping your shoulders and back still.

Shoulder Roll

Stand or sit upright, looking straight ahead with your arms relaxed. Lift your shoulders toward your ears while breathing in. Move your shoulders back and squeeze your shoulder blades together, creating a big circle with your shoulder joints. Exhale as you drop your shoulders. Repeat 10 times.

3. Seek Chiropractic Care

A neck adjustment by a professional chiropractor can help manipulate misaligned joints and loosen tight muscles. Neck and spinal manipulation can also help restore mobility to weakened joints and tissues as well as correct forward head posture by relieving soreness and stiffness in your neck.

A chiropractor will perform a thorough examination of your neck, upper back, and shoulders to determine where the pain and stiffness is coming from. Once the root cause is identified, the chiropractor will create a treatment plan to help restore mobility and function for your soft tissues and joints. Seeking care as soon as you experience pain can typically resolve issues more quickly than compared to delaying treatment.

4. Consider Acupuncture

Acupuncture is an ancient Chinese medical practice where a practitioner inserts small needles into specific pressure points on your body to treat a variety of conditions. It can help reduce inflammation throughout the body, release tight muscles and trigger points, and help energy flow more freely to encourage healing and recovery.

Ask your chiropractor if they recommend acupuncture for your specific condition. You can ask them for a referral or search for certified acupuncturists in your area.

5. Take Movement Breaks

If your regular routine involves sitting for multiple hours per day (in a car or at a desk, for example), inserting movement breaks can help you to avoid stiff muscles. Sitting with poor posture and holding your neck in one position for a prolonged period is linked to the worsening of pain and stiffness.

Stand up, take a short walk, and gently stretch your neck often. Try setting a regular alarm on your phone to remind you to get up and move every hour or so.

6. Improve Your Workspace Ergonomics

Adapting your work area to fit your body’s needs can go a long way toward easing pain and stiffness. To make your workspace more ergonomic, try the following tips:

Get an adjustable office chair and set it for a comfortable sitting posture where you’re able to keep your feet flat on the floor and your knees a little lower than your hips.
Maintain proper sitting posture. Sit with a straight back and keep your arms level with your desk.
Set your computer at eye level by placing your monitor or laptop on an adjustable stand (or even just a large book or box) if needed.
When you’re seated and looking at your screen, remember to position your ears, shoulders, and hips in a straight line to support your weight evenly through your spine.
Place any documents on a stand-up clipboard next to your monitor. This way, you won’t have to constantly move your head up and down while working.
Keep your elbows near your body while using your mouse and keyboard. This will help you put less pressure on your shoulder muscles.
Take calls with a headset. Holding a phone in the crook of your neck is one of the fastest ways to a stiff neck.

7. Restrict Activities That Cause Pain

Depending on the severity of your pain and discomfort, you may benefit from a period of rest ranging from a few days to a few weeks. If you’re seeking the care of a chiropractor, they can advise on rest time and help you choose which activities to avoid or suggest alternatives. If a particular activity triggers pain, it’s best to avoid it until you’re feeling better. For example, consider limiting heavy lifting, rigorous exercise, or other strenuous activities.

8. Sleep With the Right Pillow

I recommend using a pillow with a contour that supports your neck’s natural curve to help relieve and prevent neck pain. No matter what position you sleep in, you want your head to be in the same position as if you were standing upright.

To check for this, lay down on your bed, allow your body to settle in, and assess the height of your head and pillow. Does your head feel aligned with your spine? If not, you may be adding stress on your neck joints and the soft tissues in your head while you sleep.

Everybody is different, so there’s not a specific type of pillow or pillow filling that I recommend. However, you can find pillows that are adjustable (through adding or removing filling) that I find work well. It may take a little trial and error to find the right pillow for your body and sleeping position.

The post How to Relieve a Stiff Neck appeared first on Experience Life.

Is Cracking Your Neck Bad for You?

LIFE TIME — Mon, 17 Oct 2022 13:00:33 +0000

Have you ever woken up feeling stiff and sore in the morning? Do you sometimes feel the urge to release the pressure and tension in your neck? Most of us have been there — the satisfying cracking sound of the joints in your neck when they stretch can be a relief.

Some people purposely crack their necks out of a nervous habit. Others may do a quick stretch or pop of the neck to elicit some relief after sleeping in an awkward position, lifting something heavy, or sitting at their desk all day.

But if you find yourself doing this often, it may be doing more harm than good. Let’s explore what exactly happens when you crack your own neck compared to a neck adjustment in a chiropractic-care session.

Is it bad to crack your own neck?

It’s normal for your neck to “crack” at times when you move your head while maintaining typical range of motion. But when you force your body in a specific position to crack your neck, you risk causing instability in that area — possibly injuring the joints and surrounding soft tissues.

Common self-adjustments might look like pushing your chin or holding your head and chin while you turn your neck; grabbing the back of a chair and twisting your spine; or simply over-stretching until you feel a crack.

Self-cracking may provide temporary relief, but it typically doesn’t correct the joints behind stiffness, pain, or dysfunction you may be experiencing. Instead, the noises you hear and cracks you feel are often the movement and popping of the joints above and below the “stuck” joint.

If you find yourself cracking your neck regularly, I’d advise consulting a professional and having them help discover and correct the root cause of your discomfort. Chiropractors are trained in spinal and extremity adjustments and know the specific ranges of motion each joint should have.

What are the benefits of neck adjustments by a professional?

A Feeling of Satisfaction

Adjusting your neck has been shown to release endorphins in your body similar to other endorphin-releasing stimuli such as laughing, massages, eating, or sunshine. Endorphins are a hormone naturally-produced by the pituitary gland in the brain, which produces these feel-good hormones to help your nervous system cope with pain and stress.

Corrects Misaligned Joints

Self-cracking your neck can lead to spinal misalignment. Licensed physical therapists and chiropractors can help properly manipulate your joints to ensure they’re aligned.

Loosens Tight Muscles

Cervical spine manipulation by a professional helps decrease muscle stiffness and improve the blood circulation in your veins and arteries. Neck adjustments have similar benefits to stretching exercises, which help you gain better flexibility and muscle strength.

Relieves Fatigue and Stress

The most common benefit of a neck adjustment is relief from joint pain. Having your neck adjusted the right way can release pressure to ease muscle soreness, reduce anxiety, and relieve migraine symptoms.

Improves Spinal Mobility and Posture

Neck and spinal manipulation help restore mobility to weakened joints and tissues as well as correct forward head posture by relieving soreness and stiffness on your neck.

What neck-related injuries and conditions can chiropractors treat?

Chiropractors diagnose and treat injuries and joint disorders caused by musculoskeletal or nerve pain. To make an accurate diagnosis, your chiropractor may order X-rays or scans to confirm your condition and recommend the chiropractic method that will work best for you.

Here are some commonly treated conditions:

Neck Pain

From mild to severe neck pain, chiropractors concentrate on treating the underlying cause that affects the nerves, ligaments, and blood flow to your head and shoulder region. This is commonly treated by realigning the vertebrae in the neck to mitigate muscle spasms and restore its function.

Sprains and Strains

When a muscle or tendon is overstretched or torn, it can lead to pain and swelling. Chiropractors help treat sprains and strains depending on the severity through ice or heat therapy, taping or bracing, ultrasound, electrical-muscle stimulation, laser, trigger-point therapy, and rehabilitative exercises.

Myofascial Pain Syndrome

A damaged layer of connective tissues in your neck can cause myofascial pain syndrome. These trigger points can bring about deep or aching pain, where you can feel a knot in your muscle. Chiropractors help treat this through ice or heat therapy, ultrasound, electrical-muscle stimulation, laser, trigger-point therapy, rehabilitative exercises, and Integrated Muscle and Joint Therapy® which is exclusively available at LifeClinic.

Herniated Disc

While most herniated discs occur in the back, they can also happen in your neck. The signs and symptoms of a herniated disc depend on how severe the disc is pressing on your affected nerve. Chiropractors can perform adjustments that alleviate the vertebrae from pain, pressure, and tension. This relaxes the disc, promoting the absorption of oxygen and nutrients into the spinal discs themselves, otherwise known as imbibition.

When should I consult a chiropractor?

When you’re experiencing frequent pain: If muscle soreness constantly increases over time or occurs every time you move your neck, that could be a signal of a problem in your joint function.

When you notice unusual swelling: Strange swelling in your neck could signify a fluid buildup or severe infection. Pain with swelling can also indicate serious inflammation or osteoarthritis, which causes surrounding ligaments to wear down and stretch to unsafe levels.

When you experience an injury: If the spinal cord gets bruised, it could further complicate the inflammation in your neck.

What to Expect in a Chiropractic-Care Session

The chiropractor will conduct a physical examination and routine assessments to determine the cause of your pain or discomfort. For pain, muscle tension, and stiffness of the neck specifically, your chiropractor may use an adjustment technique called cervical spine manipulation. This is a standard treatment for those experiencing neck discomfort, migraines, and headaches, and even for athletes who want to improve their performance.

The post Is Cracking Your Neck Bad for You? appeared first on Experience Life.

What Happens to Your Body When It’s Dehydrated

Sarah Tuff — Mon, 16 May 2022 11:00:28 +0000

Even a small drop in hydration level can have widespread effects, making every system in your body work harder.

Cognition becomes impaired. Skin becomes drier. Muscles tire and become prone to fatigue and cramping.
Blood thickens, placing a burden on your cardiac system.
Waste can build up in the body, potentially resulting in painful kidney stones. (Learn more about the vital role your kidneys play in detoxification — and how you can support them at, “How to Optimize Your Kidneys’ Natural Detoxification Process.”)
Chronic dehydration may cause the stress hormone cortisol to rise and metabolism to slow.
Signs that you are dehydrated: thirst, a dry mouth, headache, difficulty concentrating, irritability or apathy, dizziness, cramps, chills, nausea or vomiting, head or neck heat sensations, and excessive fatigue.
The color of your urine is a fairly reliable way to gauge your hydration status — as are your body’s mucous membranes and skin. But by the time you notice these signs, you could already be dehydrated.

The best way to monitor your hydration and ward off dehydration is to stay ahead of the game: Sip water and consume hydrating foods throughout your day. (For more, see “The Importance of Hydration For Daily Detoxing“).

This was excerpted from “Drink Up” which was published in the May 2022 issue of Experience Life magazine.

The post What Happens to Your Body When It’s Dehydrated appeared first on Experience Life.

STRONG BODY, STRONG MIND: 3 Moves to Release Shoulder Tension

Maggie Fazeli Fard — Thu, 10 Mar 2022 12:00:02 +0000

I often feel as though I’m destined for shoulder tension. Between sitting down most of my waking hours, having a larger chest, and having poor postural habits that I developed as a shy teen and am still working to undo, I experience neck and shoulder tension by the end of the day, every day.

I schedule breaks throughout to dance, do yoga, go for a walk, or lift weights. Still, it isn’t quite enough to prevent or relieve the muscle tightness, which often results in headaches, heightened anxiety, and other symptoms.

What does help is something that seems almost too simple to make any difference: shoulder rolls and circles. They’re so good at helping me feel better.

If you experience tightness or tension in your shoulders, I encourage you to try this less-than-five-minute routine that I love — I think you might enjoy it, too.

Shoulder Rolls

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First, sit or stand with your arms hanging loose at your sides. Try to find some length in your spine, and then roll your shoulders to the front, up to your ears, back, and down.

Elbow Circles

https://experiencelife.lifetime.life/wp-content/uploads/2022/01/mar22-sbsm-shoulder-circles.mp4

Next, bend your elbows and place your fingertips on your shoulders. Without arching your back, reach your elbows forward, up, back, and down, as if you were drawing circles.

Arm Circles

https://experiencelife.lifetime.life/wp-content/uploads/2022/01/mar22-sbsm-arm-circles.mp4

Then, straighten your arms and reach forward, up, back, and down. Again, maintain a neutral spine while drawing imaginary circles with your fingertips.

I like to repeat the above sequence a bunch of times, for as long as it feels good. Then I reverse the direction. (Try 10 reps per position, per direction, if you’d like a starting point.)

When I get my fill of symmetric shoulder stretches, I mix it up. I’ll roll one side at a time, alternate sides, and even add side bends, knee bends, and forward and backward steps.

I’m amazed that such small, casual movements can snowball into an intuitive, dance-like routine that gives me not only physical relief but also a brief burst of joy. (Just try swinging your elbows around without cracking a smile.)

I’ve started doing this stretching series every time I take a break from my laptop, while resting between sets at the gym, and even while walking.

I know it won’t magically fix my posture or take the weight of my chest (or the world) off my shoulders. But it does give me faith that even if I’m destined to experience some shoulder tension, I’m not destined to suffer for it.

This article originally appeared as “The Simple Beauty of Shoulder Rolls ” in the March 2022 issue of Experience Life.

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