Carpal Tunnel Pain and How Acupuncture Helps

If you see someone wearing a wrist splint, it's likely due to carpal tunnel syndrome (CTS). Many attribute the rise of CTS to poor computer ergonomics or uncomfortable body positioning for long hours.

Symptoms include hand weakness, numbness and/or tingling of thumb and fingers except the little finger, and pain from the wrist area throughout the palm side of your forearm.

The carpal tunnel is a tube bound by bones and ligaments in the wrist area on the palm side of the hand. It is roughly the diameter of the thumb, and it houses and channels the median nerve, veins, and tendons for hand and finger mobility.

Whether by physical forces or injury compressing the carpal tunnel or by internal neurological inflammation or damage, CTS amounts to a pinched median nerve, blood vessel, or tendon damage in the carpal tunnel.

Although similar symptoms to CTS may arise from different types of work with arms and hands poorly positioned, if those symptoms dissipate quickly and easily it's probably not CTS, at least it's not serious.

Simply taking breaks, and shaking your arms and hands, then re-positioning your hands, arms, and general posture better should keep you from needing medical intervention.

But if the symptoms persist away from the job or after long hours of typing, you should seek medical attention.
 

Conventional modalities of medical attention

Conventional medicine offers adjustable splints that can be taken off and on at will. Many CTS sufferers wear them during work, but wearing the splint during sleep is also recommended.

Non-steroid anti-inflammatory drugs (NSAIDs) are usually recommended. Some have to be prescribed while others can be purchased over the counter (OTC). These only relieve pain with side effects. Sometimes cortisone injections are used to relieve the pressure from swelling on the median nerve.

If these don't help enough, surgery is used. Endoscopic surgery, involving a narrow tube inserted into small incisions, is the least invasive. It's sometimes used for injured knees. Open surgery, as the name implies, is the most invasive, requiring more anesthesia.
 

Acupuncture - A non-pharmaceutical, non-surgical CTS intervention

Acupuncture, which works on the energy (chi) distribution along the body's mapped out meridians, has been used for centuries for both optimizing good health and reversing bad health, acute or chronic.

Lately, acupuncture has been used successfully for healing maladies from sports injuries. A dramatic example occurred just before the Super Bowl in 1986 when Chicago Bears controversial quarterback Jim McMahon underwent acupuncture treatments for a severely bruised back that wasn't responding to conventional treatment.

After his acupuncture treatments, Jim said he felt 200 percent better, and he and the Bears blew out the Patriots in that Super Bowl. This news event raised eyebrows among classic medical skeptics, spiking acupuncture's burgeoning public acceptance in America.

A recent acupuncture for CTS study by an Iranian university's neurological department was published in January 2012's Journal of Research in Medical Sciences as "Acupuncture in treatment of carpal tunnel syndrome: A randomized controlled trial study."

64 sufferers of moderate CTS were divided into a control group receiving vitamins B1 and B6 with fake acupuncture. The other group received two acupuncture treatments weekly over a four week period and wore wrist splints nightly.

Guess which group tested better neurologically and had lower GSS (global symptom scores) reported for pain, weakness, tingling, and numbness. Yep, the acupuncture guys, of course.

The researchers concluded: "Our findings indicated that the acupuncture can improve the overall subjective symptoms of carpal tunnel syndrome and could be adopted in comprehensive care programs of these patients."

The complete study report is available in the sources below.

Sources for this article include:

http://www.mayoclinic.com/health/carpal-tunnel-syndrome/DS00326

http://www.apnewsarchive.com

http://www.vitasearch.com/get-clp-summary/40537

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3523426/

Learn more: http://www.naturalnews.com/038939_carpal_tunnel_acupuncture_treatment.html#ixzz40PI0IGZe

Alignment is More than Just Good Posture

Remember when you were growing up and your mom (or your annoying aunt) would always correct you about your posture? “Stand up straight.” “Don’t slouch.” “Shoulders back.” Well, it was right… sort of. Body alignment is important. It affects many aspects of your health. But proper body alignment is more than just good posture.

Proper body alignment can help with body mechanics. That means it helps your body moves in a way that’s smart, efficient and with less risk of injury. In other words, body alignment will keep your body moving, sitting, standing, working, exercising, and being active for a long time. Proper alignment is very important, not only for your back, but for your overall health as well.

Proper body alignment helps the major systems in your body work better: digestive system, respiratory system, nervous system, immune system and more. In other words, everything runs better when the body is aligned.

Body alignment is important when exercising. Body alignment prevents injuries and balances how your muscle groups work. Also, when you are in alignment, you use less energy for any movement and put less stress on the joints. When movements are done from poor alignment position, there is greater wear and tear on joints and  greater is the risk of injury.

How to help body alignment.

Work on posture. Train yourself to recognize Neutral Spine Position—it’s when the pelvis, rib cage and skull are aligned on top of each other.  Instead of thinking of “standing up straight with your shoulders back” imagine being suspended from a string from the top of your head and all the other parts of the spine are suspended from the same string. When in neutral spine position, all 3 curves of the spine (cervical, thoracic and lumbar) are aligned and in natural balance. When you’re in this position, every movement activates from the core muscles.

You can find neutral spine position by practicing a basic relaxation exercise from the floor. You will eventually be able to recognize it while standing, sitting, reclining or moving.

Maintain a healthy weight. Excess weight puts additional stress on the joints and muscles.

Avoid certain body positions and movements. Having a slumped forward head posture, twisting from the spine to a point of strain, reaching for anything too far out from the body, bending from the waist to lift things or reach for things.

Exercise regularly with a program that promotes and builds core stabilization.

• Squats, planks, push-ups, lunges can help strengthen your core. These should be done slowly and with attention to proper alignment. You may want to work with an exercise coach if you are not familiar with proper alignment and are new to an exercise program. Be sure to get approval from your doctor before starting any new exercise or stretching program.
• Practice yoga which helps stretch the muscles, but also strengthens the core (and all major muscle groups). Most yoga classes are available for a wide range of fitness levels. Choose one that is appropriate for you.
• Consider taking up Tai Chi, which emphasizes breathing and slow, balanced movements.
• Try a class in Pilates, which also helps with body alignment and core strengthening. It was developed by Joseph Pilates, who overcame a sickly childhood and later did physical training with WWI soldiers who were recovering from injury.

Remember, all of these exercises can help with body alignment and strengthening your core. But not all exercises are good for everyone. People who have had spinal fusion or a slipped disk should be especially careful with any exercises and confer with their doctor.

This article originally appeared on relaxobak.com

Health Benefits of Tai Chi: Meditation in Motion

 This gentle form of exercise can prevent or ease many ills of aging and could be the perfect activity for the rest of your life.

Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.

In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

Tai chi movement

A tai chi class practices a short form at the Tree of Life Tai Chi Center in Watertown, Mass.

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School’s Osher Research Center. An adjunct therapy is one that’s used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life.

Belief systems

You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:

• Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.

• Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.

Tai chi in motion

A tai chi class might include these parts:

Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.

Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or not in good condition.

Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing, sitting, or lying down.

Getting started

The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:

Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.

Check with your doctor . If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.

Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center. The Arthritis Foundation (www.arthritis.org; 800-283-7800, toll-free) can tell you whether its tai chi program, a 12-movement, easy-to-learn sequence, is offered in your area.

If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.

Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.

Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.

Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

No pain, big gains

Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:

Muscle strength. In a 2006 study published in Alternative Therapies in Health and Medicine, Stanford University researchers reported benefits of tai chi in 39 women and men, average age 66, with below-average fitness and at least one cardiovascular risk factor. After taking 36 tai chi classes in 12 weeks, they showed improvement in both lower-body strength (measured by the number of times they could rise from a chair in 30 seconds) and upper-body strength (measured by their ability to do arm curls).

In a Japanese study using the same strength measures, 113 older adults were assigned to different 12-week exercise programs, including tai chi, brisk walking, and resistance training. People who did tai chi improved more than 30% in lower-body strength and 25% in arm strength — almost as much as those who participated in resistance training, and more than those assigned to brisk walking.

“Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body,” says internist Dr. Gloria Yeh, an assistant professor at Harvard Medical School. “Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.”

Flexibility. Women in the 2006 Stanford study significantly boosted upper- and lower-body flexibility as well as strength.

Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.

Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. But in the Japanese study, only participants assigned to brisk walking gained much aerobic fitness. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.

Selected resources

Tai Chi Healthwww.taichihealth.com

Tai Chi Productionswww.taichiforhealth.com

Tree of Life Tai Chi Centerwww.treeoflifetaichi.com

Tai chi for medical conditions

When combined with standard treatment, tai chi appears to be helpful for several medical conditions. For example:

Arthritis. In a 40-person study at Tufts University, presented in October 2008 at a meeting of the American College of Rheumatology, an hour of tai chi twice a week for 12 weeks reduced pain and improved mood and physical functioning more than standard stretching exercises in people with severe knee osteoarthritis. According to a Korean study published in December 2008 in Evidence-based Complementary and Alternative Medicine, eight weeks of tai chi classes followed by eight weeks of home practice significantly improved flexibility and slowed the disease process in patients with ankylosing spondylitis, a painful and debilitating inflammatory form of arthritis that affects the spine.

Low bone density. A review of six controlled studies by Dr. Wayne and other Harvard researchers indicates that tai chi may be a safe and effective way to maintain bone density in postmenopausal women. A controlled study of tai chi in women with osteopenia (diminished bone density not as severe as osteoporosis) is under way at the Osher Research Center and Boston’s Beth Israel Deaconess Medical Center.

Breast cancer. Tai chi has shown potential for improving quality of life and functional capacity (the physical ability to carry out normal daily activities, such as work or exercise) in women suffering from breast cancer or the side effects of breast cancer treatment. For example, a 2008 study at the University of Rochester, published in Medicine and Sport Science, found that quality of life and functional capacity (including aerobic capacity, muscular strength, and flexibility) improved in women with breast cancer who did 12 weeks of tai chi, while declining in a control group that received only supportive therapy.

Heart disease. A 53-person study at National Taiwan University found that a year of tai chi significantly boosted exercise capacity, lowered blood pressure, and improved levels of cholesterol, triglycerides, insulin, and C-reactive protein in people at high risk for heart disease. The study, which was published in the September 2008 Journal of Alternative and Complementary Medicine, found no improvement in a control group that did not practice tai chi.

Heart failure. In a 30-person pilot study at Harvard Medical School, 12 weeks of tai chi improved participants’ ability to walk and quality of life. It also reduced blood levels of B-type natriuretic protein, an indicator of heart failure. A 150-patient controlled trial is under way.

Hypertension. In a review of 26 studies in English or Chinese published in Preventive Cardiology (Spring 2008), Dr. Yeh reported that in 85% of trials, tai chi lowered blood pressure — with improvements ranging from 3 to 32 mm Hg in systolic pressure and from 2 to 18 mm Hg in diastolic pressure.

Parkinson’s disease. A 33-person pilot study from Washington University School of Medicine in St. Louis, published in Gait and Posture (October 2008), found that people with mild to moderately severe Parkinson’s disease showed improved balance, walking ability, and overall well-being after 20 tai chi sessions.

Sleep problems. In a University of California, Los Angeles, study of 112 healthy older adults with moderate sleep complaints, 16 weeks of tai chi improved the quality and duration of sleep significantly more than standard sleep education. The study was published in the July 2008 issue of the journal Sleep.

Stroke. In 136 patients who’d had a stroke at least six months earlier, 12 weeks of tai chi improved standing balance more than a general exercise program that entailed breathing, stretching, and mobilizing muscles and joints involved in sitting and walking. Findings were published in the January 2009 issue of Neurorehabilitation and Neural Repair.

This article originally appeared on harvard.edu

Why Every Busy Woman Should Try Acupuncture

When I found out my new health insurance covered twenty-five sessions of acupuncture treatments in a calendar year, I thought to myself, why not try it? I've always been curious about the benefits from this "alternative" form of healthcare. When posting on Facebook months ago that I was going to give acupuncture a go, it received multiple comments containing success stories in treating injuries that were otherwise considered unfixable and relief from all sorts of ailments including kidney stones, allergies, migraines, and chronic lower back pain. 

I didn't have a targeted purpose for trying acupuncture, although I'd be lying if I didn't admit I was curious about the possibility of "curing" my never ending tummy troubles. Outside of that, I was looking at it from a more holistic and preventative perspective. I wanted to see if going to acupuncture on a regular basis would help with my stress levels, bouts of unwelcome anxiety, and keep me from getting the common cold.

I'd like to report that although acupuncture has been experimental for me, I have found success in small things such as my TMJ (from the stress I carry in my jaw), random aches and pains (usually related to pushing it too hard in the gym) and, I'm being 100 percent honest when I tell you, that I have not been sick one day this over the entire winter.

I've developed a beautiful and nurturing relationship with my acupuncturist, Mona Chopra and believe that she always has my best interest at heart when treating me. Over the course of the past four months, and seven sessions, she's provided me various resources like alternatives to coffee drinking and research on meditation including possible locations I might want to consider in New York. She's made recommendations for teas, books, supplements, and a myriad of health related products, some of which I've adopted into my daily routine.

For me, my hour-long acupuncture sessions are a time to relax, to shut off my mind, and to be in the presence of someone I truly trust with my mind and body. When I consulted with Mona over the course of our relationship about why every busy woman should try acupuncture here are some interesting reasons that resonated most with me.

• First and foremost, prevention. This was my number one reason for trying acupuncture and although it's not the most common reason to try it, "most people try acupuncture for the first time because they have some kind of ailment be it a pain, digestive distress, emotional imbalance, or in some way feeling ‘off’ or ‘not okay.’ Acupuncture can and should be looked at like ‘preventative medicine,’ instead of waiting to get a diagnosis that you have X or Y condition," says Chopra. If you see an acupuncturist, she or he will be able to detect much more subtle imbalances in your system and work to correct them. I wholeheartedly believe that prevention is the best medicine and we, as a society, could enhance our immune systems by taking this approach, therefore being less likely to need medications and reducing the possibilities of getting sick. Preventative health is key, however you seek it—eating healthy, taking supplements, staying active, and/or acupuncture.

• Acupuncture can be used to offset stress and the effects of aging. Research proves that neglected stress can wreak havoc on our bodies and minds, leading to all kinds of ailments ranging from digestive distress, painful periods, chronic pain, hormonal imbalances, allergies, blood pressure and sugar imbalances, anxiety, depression, insomnia, and fatigue. Must I go on? Cosmetically speaking, wrinkled skin, grey hairs, thin hair, and dark circles under the eyes are no strangers to the extremely stressed body. Acupuncture has been proven to help offset these adverse effects and can help promote a more youthful energetic you—on the inside and out. Are you building a career but one day hope to have children? Join the club. Acupuncture can be a powerful modality for promoting fertility too, when the time comes!

• Acupuncture can help you understand your body and mind better. "It can help you see yourself in a whole new light," Chopra says. Acupuncture is so much more than just being stuck with tiny needles.  Imagine having someone sit with you with for one full hour (or more) and listen to you express your concerns about your health and your life as a whole. Imagine that person asking key questions that no medical doctor or psychotherapist may have asked you (because it's not in their training and/or paradigm to ask). Questions that will help you better understand why you are the way you are, why your body may be acting the way it's been acting. And, in addition to being treated with acupuncture to help regulate your system, also offering suggestions for your diet and lifestyle that may help you make the changes you want to see in your life. 

The next time you have trouble sleeping, difficulty concentrating, have paid the doctor a visit only to receive a 'clean bill of health' but know that something else is lurking underneath the surface, consider acupuncture. Your acupuncturist may be able to detect more subtle imbalances that could be leading to those distressing symptoms. 

Furthermore, acupuncturists are trained to treat not only the “symptoms” but the “root causes,” which means making changes on deep fundamental levels of your being. If you have ever had the thought, "I've always been like this" or "I'm just an anxious kind of person," an acupuncturist can not only help you understand how these constitutional tendencies or learned habits are thought of in Chinese medicine, she or he can also help you to see how unblocking certain channels or nourishing others may help to free you from those ways of being.

Signing Off Glad I Tried Acupuncture,
Renee

Article originally appeared on Shape.com and is written by Renee Woodruff.