REGAIN YOUR RHYTHM
Alleviating Back of Neck Pain: How Forward Head Posture Affects Your Cervical Spine and How Craniosacral Therapy Can Help
In today's fast-paced digital age, where we spend an increasing amount of time hunched over screens and devices, forward head posture has become a common issue. This posture not only affects our appearance but can also lead to various health concerns, including chronic pain in the back of the neck. In this blog, we will delve into the relationship between forward head posture and neck pain, focusing on how it impacts the cervical spine and neck muscles. Furthermore, we will explore the potential benefits of craniosacral therapy as an alternative approach to alleviating this discomfort.
Understanding Forward Head Posture
Forward head posture, often referred to as "text neck" or "tech neck," is a condition where the head and neck protrude forward, away from the body's natural alignment. Instead of maintaining a neutral position with the ears aligned over the shoulders, the head juts forward, placing extra strain on the cervical spine and associated muscles. This misalignment often occurs due to extended periods of poor posture, such as slouching over a computer, texting on a smartphone, or working at a desk without proper ergonomics.
The Cervical Spine and Its Role in Neck Pain
The cervical spine, which comprises seven vertebrae (C1 to C7), plays a crucial role in supporting the head and facilitating its movements. When we maintain proper posture, the cervical spine remains in a balanced, neutral position, distributing the weight of the head evenly and minimizing strain on the neck muscles. However, with forward head posture, the natural curvature of the spine is disrupted, leading to several issues:
Increased Pressure: The head, which typically weighs about 10-12 pounds, can put excessive pressure on the cervical spine when it leans forward. For every inch that the head moves forward, an additional 10 pounds of pressure is placed on the neck. Over time, this can lead to chronic discomfort and pain.
Muscle Imbalances: The muscles of the neck and upper back must work harder to support the head when it is in a forward position. This constant strain can cause muscle imbalances, leading to tightness, weakness, and discomfort in the neck, upper back, and shoulders.
Altered Biomechanics: Forward head posture alters the biomechanics of the cervical spine, potentially causing wear and tear on the discs, ligaments, and joints. This can contribute to conditions such as herniated discs, cervical spondylosis, and degenerative disc disease.
Back of Neck Pain and Forward Head Posture
One of the most common complaints associated with forward head posture is pain in the back of the neck. This pain can range from mild discomfort to severe, chronic pain, and it often results from the following factors:
Increased Muscular Strain: As the head moves forward, the neck muscles, particularly the suboccipital muscles at the base of the skull, are forced to work harder to support the weight of the head. This constant muscular strain can lead to tension, knots, and pain in the back of the neck.
Pinched Nerves: The altered alignment of the cervical spine can also lead to nerve compression. When nerves in the neck are pinched or irritated, it can cause pain, tingling, and numbness in the back of the neck, as well as radiating pain down the arms and into the shoulders.
Reduced Blood Flow: Poor posture can reduce blood flow to the muscles and tissues in the neck, leading to a lack of oxygen and nutrients. This can result in muscle fatigue, stiffness, and discomfort in the back of the neck.
The Role of Neck Muscles in Forward Head Posture
Understanding the impact of forward head posture on neck muscles is crucial in addressing back of neck pain. Several key muscles come into play in maintaining proper neck posture:
Suboccipital Muscles: These small muscles at the base of the skull are responsible for maintaining head alignment. In individuals with forward head posture, these muscles often become tight and strained, leading to pain and discomfort.
Upper Trapezius: The upper trapezius muscles run from the base of the skull down to the shoulders and upper back. They are heavily involved in supporting the head and neck. In cases of forward head posture, these muscles can become overactive and tense, contributing to pain in the back of the neck.
Levator Scapulae: The levator scapulae muscles, located on the sides of the neck, connect the neck to the shoulder blades. They are responsible for lifting the shoulders and tilting the head. When overworked due to poor posture, these muscles can become painful and stiff.
Sternocleidomastoid (SCM): The SCM muscles, which run from the base of the skull to the collarbone and sternum, allow for head rotation and tilting. In individuals with forward head posture, the SCM muscles can become shortened and tight, contributing to discomfort in the back of the neck.
Craniosacral Therapy: A Holistic Approach to Alleviating Neck Pain
Craniosacral therapy (CST) is a gentle, non-invasive form of bodywork that focuses on the craniosacral system, which includes the brain, spinal cord, and cerebrospinal fluid. In a hands-on session, CST practitioners use subtle, manual (biomechanical) techniques to release restrictions and improve the flow of cerebrospinal fluid, promoting relaxation and balance throughout the body. CST practitioners who are also trained in biodynamic CST, working with the 'fluids' of the body where our reservoir of inherent health resides, will simultaneously be supporting your body in building health from within versus just treating from the outside.
So, how can craniosacral therapy help alleviate back of neck pain caused by forward head posture? Let's explore its potential benefits:
Improved Postural Awareness: One of the primary goals of craniosacral therapy is to enhance body awareness. Through gentle touch and manipulation, CST practitioners can help clients become more aware of their posture and the areas of tension and imbalance in their neck and upper back. This awareness can be a crucial first step in addressing forward head posture.
Relaxation of Neck Muscles: Craniosacral therapy involves subtle, hands-on techniques that can release tension and tightness in the neck muscles. By encouraging relaxation in the suboccipital, trapezius, levator scapulae, and SCM muscles, CST can help alleviate the pain associated with forward head posture.
Balancing the Nervous System: CST has been shown to have a calming effect on the nervous system. By reducing stress and promoting relaxation, it can help reduce muscle tension and pain in the back of the neck. This is especially beneficial for individuals who experience neck pain due to stress-related muscle tension.
Enhanced Circulation: Improved circulation is essential for the health and healing of muscles and tissues. Craniosacral therapy can facilitate better blood flow to the neck and upper back, providing oxygen and nutrients to the muscles and helping to alleviate discomfort.
Release of Cranial Restrictions: CST practitioners also work on releasing restrictions in the cranial bones and the membranes surrounding the brain. This can have a positive impact on the alignment of the head and neck, potentially reducing the severity of forward head posture.
Holistic Approach: Craniosacral therapy takes a holistic approach to well-being. It considers the interconnectedness of the body and aims to address not only physical but also emotional and energetic imbalances that may contribute to neck pain. This comprehensive approach can lead to a deep, more complete and lasting relief.
What to Expect During a Hands-On Craniosacral Therapy Session with Aimee
If you're considering craniosacral therapy to address your back of neck pain caused by forward head posture, it's essential to understand what to expect during a session:
Consultation: Since one of the unique advantages to CST healing is allowing the session to be guided by the body, there is limited conversation prior to the session to avoid developing preconceived opinions. A brief conversation will address major health concerns and the specific issue(s) you'd like addressed in the session.
Comfortable Attire: You will be fully clothed during the session, so wear comfortable clothing that allows the therapist to access the areas needing attention.
Gentle Touch: Aimee will use light, non-invasive touch to assess and address restrictions in your craniosacral system. This touch is usually applied to various areas of your body, including the head, neck, spine, and sacrum - even if the issue you're looking to address is in only felt in one of those areas.
Relaxation: All CST sessions are known for their calming and relaxing effects. Many clients report a deep sense of relaxation during and after the treatment. When biodynamic CST is also used you might even be able to notice when your nervous system goes from settling the relational fields into holistic shift, where inherent healing processes from within begin to emerge.
Duration: Aimee offers 45, 60 and 75 minute hands-on (biomechanical and biodynamic) sessions. If you're not local to Chicago, you can also book a guided biodynamic CST session. Not sure what's right for you? Book a free fitting call to find out.
Follow-up Sessions: Depending on your condition and progress, you may require multiple sessions to experience the full benefits of craniosacral therapy.
Combining CST with Other Strategies
While craniosacral therapy can be effective in addressing the symptoms of forward head posture and neck pain, it is often most beneficial when combined with other strategies for postural correction and muscle strengthening. Here are some additional approaches to consider:
Posture Awareness: Paying attention to your posture throughout the day is crucial. Use ergonomic furniture and devices, take frequent breaks, and perform neck stretches and exercises to maintain proper alignment.
Strengthening Exercises: Engage in neck and upper back strengthening exercises to improve the endurance and support of your neck muscles. Consult a physical therapist or fitness professional for a personalized exercise plan.
Ergonomics: Ensure that your workspace is ergonomically designed to support proper posture. Adjust your chair, monitor, and keyboard height to reduce strain on your neck and upper back.
Regular Stretching: Incorporate daily stretches to counteract the effects of forward head posture. Gentle stretches for the neck, shoulders, and upper back can help alleviate tension.
Mindfulness and Stress Reduction: Stress and tension can exacerbate neck pain. Consider mindfulness techniques, relaxation exercises, or yoga to reduce stress levels.
Chiropractic Care: Some individuals find relief from neck pain through chiropractic adjustments, which can help realign the spine and improve posture.
Your Neck's Next Move
Back of neck pain caused by forward head posture is a common issue in today's digital age. Understanding the relationship between posture, the cervical spine, and neck muscles is essential for addressing and preventing this discomfort. Craniosacral therapy offers a holistic approach to alleviating neck pain by promoting relaxation, improving postural awareness, and releasing tension in the neck muscles. When combined with other strategies such as posture correction and muscle strengthening, CST can be a valuable tool in achieving lasting relief and improved overall well-being. If you're struggling with neck pain due to forward head posture, consider exploring craniosacral therapy as part of your journey toward a healthier, pain-free neck.
Holiday Traditions: Recovery Edition
I know everyone thinks of holiday traditions as something that happens before or during the holidays but I've found TWO new post-holiday traditions:
This is myself and the fam (although Rue isn't in the photo) sledding down my brother and sister in-law's front yard in WI. It was a brief but delightful escape to decompress from what feels like a holiday grind.
And now, after 4 successful years of the Observatory membership program, my second holiday recovery tradition is kicking off the new year with a free 4 Day Healing Reset.
Each day next week, I will guide you through "Snow Globing", one of the four Craniosacral Zones to process and dissipate, reveal and heal the chaos that prevents you from feeling relaxed, calm and focused in everyday life.
Mark your calendar to join me next Monday through Thursday. You don't have to be live with me but schedule 15 minutes in your calendar to follow along with these guided self-care exercises that looks like meditation, releases like bodywork and heals like therapy.
After you sign up, you can also grab my free 30 minute workshop to get started and feel better now.
Do you have holiday recovery traditions? Post in the comments below and share how - you do you.
Stay awesome,
Aimee
PS - This 4 Day Healing Reset is free next week but will be turned into a paid product the following week. I'd reeeeeeeally like to give you this reset for free so I hope you'll join me!
I really want you to click on this.
Can you do me a favor real quick?
Click here and let me know what you think?
If you don’t have a comment, I’ll take that as a “It’s fine, Aimee. Stop bothering me.”
I promise I’m not bamboozling you. It’s fun.
Until next time, stay awesome.
Aimee
PS. Okay, if you must know…these are CST zone images a graphic designer whipped up so clients can go deeper into the work on the table and in online group sessions. I’d love to hear your thoughts on it - shoot me an email.
Ask me anything (no really!) 👂
Have you ever heard of an Ask Me Anything?
An AMA is a meeting where one person opens the floor to any questions from an audience. These sessions can cover a wide range of topics and don’t have to stay on subject. They’re usually hosted to help people get to know each other and expand their knowledge or view on a topic.
Why am I telling you this?
Well, this weekend, while you're recharging and resetting for the week ahead, I want to host an Inbox Ask Me Anything. 📧
Usually, to get live, personalized feedback and suggestions you have to Zoom in to the Observatory at 9:30AM on the first or third Sunday of the month or pay $157 for an in person session.
But I really want to get to know where you are right now and help you on the self-care journey that I know you're on because here you are on my email list. And I want you to feel connected to me, too...because I can't be really helpful until you feel safe enough to reach out.
So until Monday, feel free to email me (aimee@aimeeorta.com) and Ask Me Anything. I’m here and will answer to the best of my ability.
This can cover where or how you're feeling stuck and how to get unstuck or about Craniosacral Therapy ... or even questions on other holistic modalities that you wonder about.
I really cannot wait to hear from you!
Until next time, stay awesome 💖.
Aimee
PS - If you don't have any specific questions in mind, tell me how you're feeling about your current self-care status or where you'd like to be in your self-care journey by January of next year (it's coming fast!).
How To Prevent A Post-Summer Slump
July is a fantastic month of formlessness and fun. It’s the essence of summer. It’s the time for being out and about doing unique activities like vacation adventures, camping, festivals and much more. The excitement and joy of summer is wonderful, but it is also highly stimulating.
Just like in December, July’s festivities can skew your perception of inner balance. What I want for you, is when the summer dust settles for you to be settled and balanced too. If you’ve been skipping your stillness practice because you’re busy having fun this month, you may find yourself in a post-summer slump. Or worse, you may feel like a hot mess even though the temperature outside is cooling off.
So, be sure to get your summer dose of TEA and I don’t mean iced tea. I’m talking about therapeutic self-care:
Time – Create the safe space to stop receiving stimuli (including cocktails, crosswords and keyboarding), which allows your mind and body to go into restorative recovery.
Energy –Redirect your energy, from unconsciously juggling and coping with experiences to consciously dissipating them and resetting to your natural rhythms, so you’re not just relaxed but also regulated and motivated.
Alignment – Stay mindful of what matters most to you so you stay on track with your life path as well as being present and focused in the daily details.
In this month’s Observatory, YOUcation, we practiced TEA with Craniosacral Therapy’s universal rhythm. You can access these and other past healing sessions, as well as join us for next month’s live sessions for by joining the Observatory membership here.
If you don't have time for an hour healing session, you can simply grab the 5-Minute Snow Globe Settling I emailed about earlier this month by clicking here to get started with your TEA.
How to feel better on every level
Last week, we talked about how your stress wants to get out of your body but that isn't always easy. Despite your best efforts, sometimes it can feel like there's a tension "residue" that you can't quite put your finger on and don't know how to fix. Enter Craniosacral Therapy because that is it's specialty! Craniosacral Therapy treats the elusive, unseen layers. Take this moment to connect inward, as you find out how some Observatory students describe this hard-to-describe process:
"I feel like the scarecrow in the Wizard of Oz - I keep losing my straw from daily physical and emotional struggles. But Craniosacral self-care enables me to replenish what is lost and to retain more and more each time. I feel less stressed everyday just knowing I this self-care will always come to my rescue." - Sue Y.
"When I had an in person CST treatment with Aimee to help with TMJ issues, I came out with less jaw pain and feeling 20 pounds lighter on an emotional level. She explained the TMJ will always be there or come back if I don't deal with how my body is holding the tension patterns. So I signed up for The Observatory - my first time ever trying meditation. That is when I started to feel like me again! Healing the TMJ became a gateway into layers of relief I didn’t know I needed. I’ve become a different person – a much better version of myself. The shift in my mindset has been life changing for not only me but my family too. They noticed the change in me within a couple months. I am happier, kinder, fun again and it was all due to the self-healing classes and the work I was putting in between classes." - Jo R.
"Your comments in class are often so timely and validating! While I don't always keep up with every aspect of the awareness exercises, just having you acknowledge one thing I’ve been feeling always makes a huge difference in my stress. It helps me to “unlock” where I’m stuck. Thank you for holding the space for me to process." - Deb T.
"Practicing Craniosacral self-healing has helped me be a calmer person. When I start to feel pain/stress in my neck/back I’m more aware that it’s time to mediate - or at least take some time for myself. It’s easier to not get as frustrated over things and am much better at forgiving myself for not “getting everything done” on a daily basis. A big part of that is taking the time in these classes to see the whole picture, learning to make a more reasonable To Do lists and to prioritize things to help achieve long term goals." - Eileen S.
If this sounds like something that could transform your everyday stress too, then you need to sign up for the free 7 Day Beginner's Challenge happening in March - in the new app!
For good health and happiness,
Aimee
What your stress and tension really wants for Valentine’s Day
To understand what your stress and tension really wants, we must first be honest about what your stress and tension really is.
Stress is your reaction to life - unreacted. Stress is your reply to what happens around you but is stuck within. Your physical tension, mental chatter and emotional irritability are the compartmentalized responses to the day that have not been allowed out. That said, I probably don’t need to tell you what they really want for Valentine’s Day…to get out - completely!
Now, sometimes you can discharge stress with a good workout, venting to a friend or detaching with screen time. However, while these can help you cope with the superficial intensity, it doesn’t always heal the more subtle charges in your mind-body (nervous) system. And as a sensitive, intuitive, mindful person, you know this superficial relief isn’t usually enough. You know you need to be able to fully let go – physically, mentally, emotionally, consciously and unconsciously. More importantly, your stress and tension wants that too! It wants to be released from all your layers for a relief you can feel on every level.
Curious, what that feels like? Next week, you’ll hear about it from a few folks.
For your health and happiness,
Aimee
PS – I am so very excited to be launching an app where you can easily access all this Craniosacral self-healing goodness and the like-minded community in one easy (non-social media) spot. Stay tuned for the exact timing as well as the free 7 Day Beginners Challenge happening, in the app, in March.
How to make the most of the shortest month
While playing Uno with the kids after dinner one night, I was complaining about the algae growth in my fish tank to my very proficient saltwater tank friend and guest for the night, Britta. “Oh, snails are great for that!” she said. “They’ll keep it clean for you.” So a few days later my daughter, Kat, and I brought home Jet, the snail.
It’s been fun to play “I spy” every day to see where Jet has moved to, especially since he looks just like most of the rocks in the tank. But, is it wrong to be frustrated at how slowly my new snail is cleaning the tank? I mean, it’s a snail not a Mr. Clean commercial. What did I expect would happen?
As I sit in my meditation spot that overlooks the fish tank, I’m laughing at the irony of my snail expectations. I’m also laughing because my algae fix is the same as my recommendation to you for getting the most out of the shortest month: get more snails.
February is the month of hibernation or as we call it in the Observatory, Nourish To Flourish. This is the time of year to hunker down and embrace restorative dormancy. (And no, I’m not saying you should stop doing cardio for 4 weeks.) I am saying you should seize the season of recuperation by finding a lot of slow and steady algae eaters. By that I mean, find a lot of small and steady self-healing moments. This will help to clear the clutter of stimuli littering your nervous system so you can get the most out of this short month.
Right now, I want you to set an alarm on your phone or in your scheduler do an awareness exercise once a week. Go ahead, set the alarms. I’ll wait…
OK - In that 20, 60 or 120 second moment, simply stop what you’re doing and bring your awareness to a part of your body and breathe. With your eyes closed or open, I want you to really visualize and observe that part of you with curiosity.
If you are the go big or go home type, you can always add another 20 second breathing appointment to your scheduler. But please, ONLY AFTER you’ve done the first. You can even assign the body part in advance so you don’t have to think too much about it when the alarm goes off. Here are some ideas to get you started:
You could pick from the 5 primary organs according to Chinese Medicine: Heart, Kidneys, Liver, Lungs and Spleen.
If you’re a weightlifter you could pick the muscle groups that you focused on the last time you worked out.
If you have a sedentary desk job, you could visualize the ways in which the body has movement and flow: blood pumped by the heart, cerebrospinal fluid nourishing the brain and spinal cord or the electrical currents that flow from sensory systems to the brain and spinal cord and then back out to the connective tissue with the messaging of how to react.
While the real anatomical accuracy doesn’t matter, it can be helpful to google a simple diagram to get your awareness awareness juices flowing. But ultimately, just be curious and observe your imagination. Next week, we’ll discuss how awareness of our actual body ignites unconscious healing processes.
Here to help you activate the healing within,
Aimee
PS – If you check out Britta’s amazing 375 gallons of saltwater tanks, they’re on display at GMS Heating and Cooling in Morton Grove. You can pop in, they don’t mind. She just got a seahorse!
Not keeping up with self-care? Here’s one to get you back on the horse.
Can I be frank with you? Most meditations bore me. They are often vague or open ended and typically don’t have anything to do with what is ailing me. When my brain doesn’t see something as relevant, I have a REALLY hard time getting myself to do it, much less do it well.
Then I found Craniosacral Therapy (CST) awareness exercises and that all changed. They're practical. They're relevant. They are rooted in the science of embryology. This science harnesses the same DNA genius that created you from a few cells in the beginning so you can:
restore your original health,
regain your nervous system’s rhythm and
reveal healing insights that change how you show up in life.
CST awareness exercises allow you to hear helpful data from your nervous system. It reveals truths about yourself that only you can access. It reinstates and nourishes your connection with self, even when you’re not sure who that is.
That’s what can happen when you use a framework that connects with your actual mind-body system versus repeating words or floating out in space. And yes, I realize I just knocked my meditation from last week….but I’m really not. These meditations are fantastic. BUT they become life changing and unleash innate healing when used in a larger strategy that corresponds with real anatomy and biology.
So are you ready to spice things up? Are you ready to release physical tension while also discovering insights about yourself for an unflappable confident clarity?
GREAT! Click here for my Craniosacral Rhythm reset to try for free this week. This is a bite size introduction to one of the three nervous system rhythms. Give it a try now and then a few more times later this week.
In health and happiness,
Aimee
PS – Quick Tip: You’re not looking to master your Craniosacral rhythm after one week. It takes a long time to master your rhythms BUT that doesn’t mean you won’t see results. Simply be a curious observer and allow your body to self-regulate for calm, clarity and aligned flow.