Tech Neck: Natural Solutions to Neck Pain Caused by Use of Electronic Devices

There are many comical memes floating around the internet (see right) about the fact that we have become zombies, with our faces constantly  in our smart phones and other electronic devices. While there are many issues that can be discussed regarding this phenomenon, this post will be focused on what happens in your body when your head is directed down for long periods of time. Many healthcare professionals have coined the terms "Tech Neck" or "Text Neck" to describe this condition, which occurs when the head is forward for long periods of time. What happens, in a word: Pain.

Having your head tilted forward, even just 15 degrees, can cause a huge strain on the very small, very delicate muscles and vertebrae in the neck and upper back. Over time, these muscles actually weaken and can cause problems not only in the neck, but problems that can travel down the arms as far as the hands and fingers. Most instances of numbness or tingling in the hands and fingers is due to dysfunction in the neck.

The simplest solution is to prevent the problem in the first place by using good posture and not dropping your head forward. Practices like ballet, yoga and tai chi are great ways to practice proper posture and encourage the body to be in healthy alignment. If you can keep your head over your shoulders (and your shoulders over your hips, and your hips over your knees and your knees over your ankles) it can take the strain off of the neck muscles. For many, however, the damage is already done and they are looking for relief.

Acupuncture and Moxibustion can offer relief from Tech Neck by releasing the tension in the neck and upper back. "When there is pain there is no free flow; when there is free flow there is no pain." This Chinese Medicine statement refers to the flow of Qi, or energy, in the body. If your alignment is good, Qi flows as it should. When muscles are straining, that can cause stagnation of energy, so the free flow gets stuck. That "traffic jam" of energy is experienced as pain; the more severe  the pain, the more significant the stagnation. Acupuncture and Moxibustion free the flow of Qi, and open up the circulation in the muscles so that they function properly.

Once you are out of pain, you need to work to keep yourself aligned. Instead of holding your device low in front of your waist or even your chest, try holding it level with your eyes; if you need to hold it low, do it for very short periods of time, taking breaks to look up and relax your neck muscles.

At the end of the day before bed, lie on the edge of your bed facing upward with the base of your skull (not the base of your neck) at the edge of your mattress. Relax in this position for a few minutes to stretch out the muscles in the front of your neck, which often get tight as the posterior (rear)muscles strain and lengthen. You can adjust how much of your head leans over the side of your bed by how it feels. As long as it feels good and you aren't straining, you should be fine. Remember to inhale deeply into your abdomen and exhale slowly to experience the full benefits as you relax your neck.

For other great tips on how to keep your head where it belongs, read my previous post on Upper Back and Neck Pain. 

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Natural Solutions for Acne

There is an old wives tale that says chocolate and fried foods give you pimples. However, that may not be too far off the mark. What you eat plays a big part in how your skin looks.Your skin is the largest organ of detoxification in your body and if you are constantly putting bad things into your body (artificial sweeteners, "food" chemicals, processed foods, sugar), you will see the effects on your skin.

There are many types of acne that appear in different ways in different places on your body. Some pimples are big, hot, red and painful, some are small with white or black "heads;" they can occur on the face, neck, back or chest and can appear at any time. Some acne is worse before or during menstruation. Acne typically has an inflammatory or "Heat" aspect, where the skin is inflamed and hot to the touch. Learning to tame this inflammation is the challenge. Western medicine offers antibiotics, birth control pills and topical aspirin (salicylic acid) as possible solutions to get rid of acne, but each has problematic side effects, ranging from upsetting the immune system/destroying gut flora to risk of blood clots or bleeding, sun sensitivity and redness of the skin, just to name a few.

Like with many diseases, it is always good to start with diet.  Eating real, whole foods, including plenty of fruits and vegetables is a great place to start. The fewer chemicals that go into the body, the less the skin needs to detox. Raw fruits and veggies are cooling in nature, especially foods like cucumbers and other types of melons, and can be good if your acne is due to excessive heat (red, hot, boil-like pimples). Cooling foods are good for many heat conditions, provided that your digestion is strong. If you have symptoms such as fatigue, poor appetite, gas, bloating, loose stools or constipation/incomplete bowel movements, you might want to ease into the raw foods and focus more on foods that strengthen the Spleen.

Foods that commonly cause inflammation are sugar, dairy and wheat are since they can strain the Spleen, making it difficult for it to do its job properly. A weak Spleen can cause an accumulation of Dampness and Phlegm (in this case think white heads, pus and discharge from the skin); when fluids don't move they can cause stagnation which can build up as Heat (like heat from friction in an car when you simultaneously press the gas and brake). The redness and swelling of certain types of acne are from this dual issue of Heat and Dampness. By eliminating dietary causes of Heat and Dampness, it can significantly reduce the incidence of acne.

Inconsistent bowel movements (see link above), especially constipation, can also cause acne, as toxins are being held in the body for longer, rather than being properly eliminated. Consistent, regular bowel movements can reduce the occurrence of acne, especially around the mouth and chin. Drinking lots of water (half your body weight in ounces daily), eating plenty of fiber, and eating good fats can help keep things "moving through the pipes."

These are all preventative. If you would like treatment options, taking (internally) Turmeric and/or Vitamin C can do wonders to reduce swelling and redness, plus Vitamin C is needed to make collagen so will help bring suppleness back to your skin. For dosages, see a qualified natural health professional. Also, acupuncture and Chinese herbal medicine are great ways to support health and reduce skin blemishes. They can support the Spleen, remove Dampness and Heat and encourage proper bowel movements. When your body is balanced, your skin will be balanced too.

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Improving Your Golf Game with Acupuncture

You may be saying, "Really? Acupuncture can improve my golf game?" While acupuncture won't improve your skill level, per se, you can see positive changes to your game by:

• Increasing your range of motion
• Assisting your body's ability to heal from injury
• Improving your energy and sleep quality
• Improving your mental focus

Acupuncture affects the musculo-skeletal system by releasing muscle tension and improving blood flow to the muscles so they function more efficiently. Many golfers suffer from lower back, hip, shoulder and/or elbow tightness, pain or strain. Acupuncture can address these issues so that you can have a more fluid swing, one with less the restriction. If you are injured or have chronic pain (in these or other areas of your body), acupuncture can help the body heal itself, reduce pain and inflammation and get you back into your game feeling more physically comfortable.


Many studies that show that the worse you sleep, the worse your physical and mental performance. Since golf is both a physical and mental game, getting proper sleep is crucial for you to play at your best. There are many causes of poor sleep, including (but not limited to) stress, diet, caffeine and hormone imbalances. While it is up to you to eat properly, limit sugar and curb your caffeine intake (especially in the afternoon), acupuncture can help you manage your stress levels and balance your hormones. While acupuncture can't make stressful situations won't go away, it can improve your ability to cope with stress so that it doesn't interfere with your sleep; it is much easier to fall asleep and stay asleep when your mind stops racing.


Stress, ADD/ADHD and brain fog can interfere with your mental focus.  In addition to eating foods containing omega 3 fatty acids and avoiding processed foods and chemicals in your diet, acupuncture can help clear the fog and settle the hyperactivity making it easier to focus on your game. I once had a teenage male patient diagnosed with Attention Deficit Disorder who said that after the acupuncture treatments his handwriting improved because he was able to focus more clearly on the task at hand, rather than feeling distracted by the other 50 or so thoughts running through his mind. In terms of brain fog, many patients feel clearer after acupuncture treatments, feeling like the fog has lifted and they can think more clearly.


While acupuncture won't make you the next Tiger Woods or Phil Mickelson, it can help you feel better on the golf course, giving you the ideal opportunity to play at your best.


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Non-"puncture" Acupuncture for Children: Treating Kids with Magnets

Kids respond really well to acupuncture, but don't always like the idea of being stuck with needles (many adults feel this way too!). Plus kids are not known for their ability to lie still for long periods of time, while awake. There are a number of non-insertive techniques for children, but I have had great success with improving children's health using magnets.


During the mid-20th century, a Japanese acupuncturist, named Yoshio Manaka, began experimenting with magnets. The idea was to affect the ions, or charged particles, in the body's electrical system to affect a change in someone's health or pain level. He found that areas of higher pain had a higher concentration of negative ions and that by dispersing the ions, the pain level dropped. This idea expanded to weaker areas, points on the body with less Qi, had a lower concentration of negative ions, so by attracting the ions to the weak area, it got stronger.


Chinese medicine is about balancing the amount of energy in the body, bringing more energy/Qi to weaker areas, dispersing energy/Qi from areas of excess and moving energy/Qi in areas where it is stuck. Acupuncture uses needles to create this effect, but magnets can also do the job nicely, especially in children.


If you think back to high school physics, each magnet has a North pole and a South pole. When used with Traditional Chinese Medicine (TCM), the North pole is used to Disperse and the South pole is used to Supplement. By placing a magnet with the North pole facing the skin at an acupoint, you will Disperse any accumulation found at that point. By placing the South pole facing the skin at an acupoint, you will Supplement, or build the Qi in that area.


Children tend to be more Yang by nature, which means they tend to run warmer, move faster and have energy that is moving outward. If you've ever observed a 4 year old playing, you know what I mean. Because their nature is more Yang, it tends to be easier to access, and easier to adjust their Qi with less intervention. They have also had less time on the planet to accumulate imbalances so their treatment is usually more straight forward and shorter in duration. Magnets are powerful but gentle and don't pierce the skin. They are taped to acupuncture points so that during the treatment children are free to sit up and color, do puzzles or read a book. I try to dissuade the use of "screens" during the treatment, but that is also a possibility. Because the magnets are taped on, there is less of a possibility that they will get knocked off when the child moves around.


I've used magnets with children as young as 3, up through teens who are sometimes a bit squeamish about the needles. With many pre-teens and teenagers I'll use a combination of needles in the less sensitive points (like the abdomen, back and legs) and magnets on the more sensitive points (like the face, wrists and ankles) which works very well. That being said, I've treated 7 year olds with all needles and I've treated 18 year olds with all magnets; it is really up to the child and what he or she feels comfortable with. In the end the treatment will be more effective if the child can feel calm and relaxed.


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4 Ways that Acupuncture can Improve Productivity

Spring is here and with Spring typically comes an energetic surge of movement. After going inside and "hibernating" during Winter, Spring is all about moving outward, back into the world. That being said, we are not always tuned into the season; our schedules don't really change when the season changes, the change just happens around us. When you move against the natural flow of the season, you get Qi Stagnation, with an increase of symptoms like: PMS, migraines/headaches, depression, irritability, short-temper, muscle tightness, and higher feelings of stress. When it comes to being productive at work and in general, these types of symptoms can often get in the way. Other symptoms that can impede productivity are fatigue, brain fog, poor sleep and anxiety. Here's how acupuncture can remedy how you feel.


Acupuncture can improve productivity by:


1. Reducing stress and anxiety. While acupuncture can't control how many deadlines you have, it can help you respond better to those deadlines. When you feel stressed, it is often difficult to concentrate on your assignment. When feeling anxious and overwhelmed, many people procrastinate, which only increases the feelings of stress exponentially. Acupuncture calms the nervous system, getting us away from stress and overwhelm and back to feeling more centered, grounded and in control. Calming the body's experience of stress allows you to better see the task at hand and handle it more effectively.


2. Sharpening focus. Reducing stress will allow you to think more clearly, but there are also many acupuncture points that directly affect the brain and allow it to function more efficiently. Will acupuncture make you smarter? Probably not, but it can clear away the fog that is getting in the way of lucid, focused thinking.


3. Improving immunity. One powerful negative result of acute or chronic stress is the suppression of the immune system. Immunity, like fertility and digestion, is a "non-essential" function when it comes to survival; your body is not worrying about germs when you are in a life or death situation, like trying to avoid being trampled by a woolly mammoth (from an evolutionary perspective). When it is a matter of immediate survival, the body's resources get channeled away from non-essential functions and toward processes that will encourage survival, like muscle strength and blood pressure/heart rate. When stress is chronic instead of acute those non-essential functions are chronically suppressed. This is why it is so common to get sick after long periods of stress, and why it is so hard to recover. A simple cold may last weeks with a suppressed immune system. This is not good for productivity at work. In addition to reducing stress, acupuncture can help strengthen the immune system; it can help you get over any illness you are currently trying to fight off as well as help you to avoid getting sick in the future.


4. Enhancing sleep quality and quantity, while increasing energy. For many people, getting a good night's sleep is as common as a $2 bill; it's out there, but you don't see it very often. Nothing improves productivity more than sleep: you can think more clearly, respond more quickly, be more creative, plus being in a better mood can do wonders for your interpersonal skills. Acupuncture can help you fall asleep faster, stay asleep and keep you from tossing and turning all night. With more good quality sleep your energy increases as well.


Proper sleep, stress management, good diet and exercise all play a part in ensuring that you are the healthiest you can be, so that you can feel good about the work you do. Productivity at work and in life is highest when you are functioning at your best. Acupuncture can help.


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Drug-free help for Shoveling Injuries and other Repetitive Strain Conditions

The Northeast United States has seen record amounts of snowfall this year in a relatively short period of time. With snow fall, comes snow removal, usually in the form of shoveling, snow blowing and roof raking. With so much snow falling so quickly, I'm seeing a lot of shoveling related injuries walking through my doors. The repetitive movements combined with very little rest between storms is the perfect way for Repetitive Strain Injuries (RSI) to set in. Shoulder and neck pain from roof raking, as well as elbow and lower back pain from shoveling have been the most common. Here comes acupuncture to the rescue!


RSI usually occurs from doing inefficient movements over and over with poor or imbalanced alignment--overworking some muscles while under utilizing others. Movements like shoveling, using a computer mouse, the twisting movements that a mechanic uses would be fine in small doses, but when you are shoveling 3 feet of snow or fixing cars for a living, the repetitive movements can add up to significant irritation in the tendons and joints. There might also be contributing dietary factors, like eating a lot of sugar, artificial sweeteners, wheat/gluten or unknown food allergens that are contributing to inflammation in the body, leaving you susceptible to repetitive strain injuries.


In Chinese medicine, pain is seen as stagnation, where the energy (Qi) stops flowing the way that it should. Imagine a clog in a drain: when the water tries to push through the clog and it can't, pressure builds up (pain). Acupuncture essentially removes the clog (stagnation) and allows the water (Qi) to flow freely once again. When the pressure is released and free flow is once again restored, the pain goes away. Often times with RSI there is the added element of heat, where the joint or muscles feel hot and irritated, almost "angry." That is akin to heat building up from friction. If you press the gas pedal in a car while the emergency brake is on, it creates friction (heat). When you release the brake and the car can move forward, the heat dissipates. In the body, when the free flow is restored, the heat dissipates. Even though common sense would say to treat heat with cold, I advise against using ice with these injuries as there are many studies and articles recently that show how ice slows the healing process by impeding blood flow (which will cause more stagnation and pain), and preventing the healing nutrients from the blood to get to the injured area. Chinese medicine always avoids ice (even in food and drink) since cold contracts and causes stagnation.


Another related concept in Chinese medicine is that of the Root and Branch: the Branch is the symptom(s) you are feeling (in this case the localized pain) and the Root is the actual source of the pain. While the repetitive movement brought on the pain in the location that you feel it, the Root of the pain might actually be found in a different part of the body. The pain is usually located in the "weak link" or the joint that is least stable, whereas the problem might be coming from a lack of movement higher up in the chain, typically closer to the torso. Meridians, or channels through which the Qi flows, can have blockages anywhere, so elbow pain might be coming from stagnation that starts in the shoulder or neck along the Large Intestine meridian (for example). Treating the source of the pain rather than just the "branch" can make a huge difference in pain resolution. This is the beauty of holistic medicine.


Through stimulation from acupuncture needles and/or moxa, blood and Qi flow is restored, tight muscles loosen and pain and inflammation resolve. Acute pain heals much faster than chronic pain, so the sooner you get in for treatment, the more quickly your condition will heal.


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Chinese Medicine in Your Kitchen!

When many people think about Chinese herbal medicine, they may think about odd looking roots, barks, seeds and plants, or jars full of odd embalmed animals and animal parts. Maybe you envision a scene from the movie Gremlins or an old martial arts film. In reality, many Chinese medicinals in the Pharmacopeia come right from your kitchen!


As I stated in last month's post, Food as Medicine, what you eat can either improve your health or increase and exacerbate various imbalances in your body. Different foods will affect the body in different ways, with each food having its own energetics. Some foods are more warming, like ginger and cinnamon, while others are more cooling, like mint and cucumbers. Some build Blood, like beef and beets, some help get rid of Phlegm, like radish and mustard leaf. Some are more moistening, like figs and barley, while others are more drying (water removing), like artichoke and alfalfa.


Here is a short list of Chinese medicinals that you can find in your own kitchen and what effect they have:


Ginger: Raw ginger (Sheng Jiang) is warming, especially for the Stomach and Spleen, and helps with nausea and vomiting. Raw ginger is often used when treating colds as it encourages sweating. Dried ginger (Gan Jiang) is hot and is a better option if you are cold all of the time. It also helps nausea and vomiting but if you tend to run warm, stick to the raw variety.


Mint: Mint (Bo He) is cooling, even when consumed as warm tea. It helps with red eyes, headache and sore throat due to illness. It can also help move your Liver Qi, so if you are feeling emotionally stuck, mint may help.


Turmeric: Turmeric (Yu Jin) has been touted in recent years for its anti-inflammatory properties, but has been used in Chinese medicine for thousands of years to invigorate the blood and break up blood stasis, as well as move Liver Qi. According to Traditional Chinese Medicine (TCM) "when there is pain there is no free flow and when there is free flow there is no pain." Using Turmeric for pain makes sense, no matter who you ask.


Watermelon: Watermelon (Xi Gua) is cooling and great for generating fluids for rehydration due to over heating in the summer. It also promotes urination (which will help get rid of heat).


Goji Berries: Goji Berries (Gou Qi Zi) are a superfood that is high in anti-oxidants. In Chinese medicine, they are used to supplement Liver Blood to benefit the eyes and vision, as well as support Kidney Yin, for symptoms such as sore lower back and legs or low-grade abdominal pain.


Asparagus: Asparagus (Tian Men Dong) is another Yin supplement that benefits the Kidneys, but is also targeted to upper body Yin, for dry mouth, since it helps generate fluids.


This is just a small sample of the many different types of foods and spices that can benefit your health. To truly make a significant difference and to target your particular health challenges it is best to see a licensed practitioner who can prescribe the best diet and herbal formula for you. Not all symptoms are caused by the same imbalance, so it is important to get the proper diagnosis before proceeding with using food as medicine. Food is powerful!


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