ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Trigger Point Therapy Workbook Self Treatment for Tight Muscle & Neck Pain Relief

Updated on February 22, 2012
Here is the X-ray of my jaw with the huge gap on one side from the dentist removing my wisdom teeth
Here is the X-ray of my jaw with the huge gap on one side from the dentist removing my wisdom teeth

I use The Trigger Point Therapy Workbook by Clair Davies for relief of muscle pain and tightness. Trigger points are another term for muscle knots. Myofascial pain is another term used. Fibromyalgia and Trigger Points appear to be interrelated based on my experience.

This is a self treatment guide that may literally save you thousands of dollars on massage, osteopaths and chiropractors. It is useful for relief of soft tissue muscle pain. I use this book frequently.

It is very helpful in that you can quickly look up where you are experiencing pain and it lists the muscles that can cause pain in that area. The list of muscles causing pain are in order of most likely to least likely to cause pain. There are detailed diagrams of the muscle types, location of trigger points and areas where pain is referred to. Muscle pain may be referred to an apparently unconnected area. You may have been unknowingly rubbing a sore spot on arm with no benefit but can get relief quickly by massaging a muscle knot in your shoulder for example. There is a section on each muscle group detailing a case study or example, typical symptoms, causes and treatment.

I also found the information about temporomandibular joint or jaw (TMJ) pain useful for fibromyalgia since my jaw used to click and feel out of alignment. My teeth on my bottom jaw did not meet my teeth on my top jaw. I have been hit in the jaw by a horse previously. My xray showed a larger gap between the teeth on one side than the other. this was probably from having wisdom teeth out a few years before. It's amazing what you will put up with if you don't know what to do about it.

Typically if your head is sore you need to look further down the body to the neck and shoulders. Tight hamstring muscles can make your posture bad and affect your muscles higher up. My neck was pushed forward abnormally and held with the neck vertebrae very straight up as shown by my x ray. I saw an Osteopath for correction of this, but this was unsuccessful since they generally only focus the affected area only and didn't look at neck and shoulder tension as well. I ended up using massage of the relevant trigger points to correct this.

An example is migraine headache. Migraine headaches can be caused by stress, resulting in tight shoulder muscles. This is typically caused by the trapezius and suboccipital muscles being tight. The trapezius muscle trigger point #1 is on the triangle between the neck and shoulder and gives referred pain to the side of the face corner of jaw and side of neck. Other trapezius trigger points also extend down the back around the shoulder blade and can trigger headaches. The suboccipital muscles are at the base of the skull and give referred pain around the side of the head. The trapezius muscles can make the suboccipital muscles tight.

Trigger points or muscle knots are sore spots along the muscle fibres that must be worked to release the muscle fibres. You will know if you have found a trigger point if it hurts. The recommended way to massage trigger points are:

  1. Use a tool such as rubber bouncing ball or thera cane to massage and save your hands
  2. Use a deep stroking massage, do not just press the spot
  3. Massage with short repeated strokes
  4. Massage in one direction only.
  5. Do the massage stroke slowly
  6. Aim for a pain level or seven on a scale of one to ten
  7. Limit massage to six to twelve strokes per trigger point.
  8. Work a trigger point three to six times per day.
  9. If it doesn't work you may be massaging the wrong spot.

Relief of muscle pain can be very quick. If an area has been tight for a long time it may be difficult to get rid of and require multiple applications over a number of days.

I find the best way save your hands is to massage trigger points is to use rubber bouncing balls ranging in size from one inch to three inches wide. Use the smaller balls on your neck and legs and the larger balls on your back. Use the flat of your hand to move the rubber balls in a circular motion or straight motion to work the muscles knots. You can massage your back and bottom by placing the larger balls between you and a wall or floor. I personally prefer to use the floor.

Once you have found the correct trigger points and dealt with them you will also need to prevent them from coming back by treating the cause. A correct diet to avoid reactive hypoglycemia is important. See my blog for details http://hubpages.com/hub/How-to-BeatCure-Fibromyalgia--By-Someone-Who-HasYou will also need to look at your posture and avoid repetitive moments where possible. Break up housework in small lots. Minimise time spent with your arms stretched out in front of you. High heels, gumboots and jandals make your leg muscles tight and can affect your posture, minimise use if possible.

Please use in conjunction with the Structural Yoga Therapy book by Mukunda Stiles.  Make sure you assess your postural alignment, particularly your back alignment as this can have a huge effect on muscle tension.  I discovered I had a sway back posture meant that I had excessive lumbar curve.  The swayback posture affects the thighs, hips, abdominals and neck. This posture made my neck very straight and the muscles tight. See the side profile photo of my neck below. The yoga poses called upward legs, reclining hero and boat worked well for  correcting my sway back.

See my blog for details. http://hubpages.com/hub/Structural-Yoga-Therapy-for-Fibromyalgia

Here is the photo of my neck showing how straight it was from tight muscles.  Normally the neck is curved.
Here is the photo of my neck showing how straight it was from tight muscles. Normally the neck is curved.

Please give me feed back and let me know how you get on

    0 of 8192 characters used
    Post Comment

    • profile image

      Amanda 

      4 years ago

      Hey ... by the looks of your jaw x-ray .. you can see that your Atlas (your top vertebra) is slightly out of alignment. This would cause your straight neck and jaw to be opening the way that it does. Look up NUCCA if you can, this will help you!

    • profile image

      Lifeisyourplayground 

      7 years ago

      Thanks bro! this was really helpful. I learned so much more about my body and how to heal it! gonna check out the book :)

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)