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Posted on 9/27/26 at 1:14 pm to boxcarbarney
PT did nothing for me. Complete waste of time and $.
Massages have helped some.
Recently tried a lacrosse ball and that seems to hit the knots better
I’ve had issues for a a couple years now
Massages have helped some.
Recently tried a lacrosse ball and that seems to hit the knots better
I’ve had issues for a a couple years now
Posted on 9/30/26 at 2:59 pm to ThrowITdeep
My first visit, the PT dry needled my shoulders. The reaction was a violent muscle spasm when the knot released. I was immediately sore, and remained sore for days afterwards.
The intensity of the headaches has gone down somewhat since then.
The intensity of the headaches has gone down somewhat since then.
Posted on 9/30/26 at 5:41 pm to boxcarbarney
I’ve never tried the needling. Let me know if it works for you
Posted on 10/1/26 at 9:07 am to ThrowITdeep
quote:
I’ve never tried the needling. Let me know if it works for you
I only got needled once, and after the soreness wore off my neck and traps felt less tight. The severity o the headaches has gone down somewhat too. Not sure if he plans to dry needle me again though.
Posted on 10/2/26 at 8:22 am to boxcarbarney
Treat your own neck by robin mckenzie is the best 20 bucks you can spend. All that other shite is just getting you coming back.
-me, a PT of 20 years
-me, a PT of 20 years
This post was edited on 10/2/26 at 8:23 am
Posted on 10/2/26 at 11:23 am to St Augustine
quote:
Treat your own neck by robin mckenzie
What's this?
Edit: Its a book. Gotch. Looks like there's an updated edition
Why do you recommend this?
This post was edited on 10/2/26 at 11:28 am
Posted on 10/2/26 at 11:29 am to boxcarbarney
It’s a book telling you how to actually maintain/ improve your cervical pain. It’s very short and written in a way for the public to easily understand.
It’s fantastic at addressing mechanical pain through basic movement (and 1-2 repeated movements not scattershot bullshite like most outpatient PT).
In the long run I’d bet a mortgage payment that it will be far more beneficial for you than dry needling, cupping, or any instagram PT interventions like those.
ETA the book you posted is good but I’d just get the cheap neck one first because it will show you the retractions, extension, patterns of pain better for a couple of bucks.
LINK
It’s fantastic at addressing mechanical pain through basic movement (and 1-2 repeated movements not scattershot bullshite like most outpatient PT).
In the long run I’d bet a mortgage payment that it will be far more beneficial for you than dry needling, cupping, or any instagram PT interventions like those.
ETA the book you posted is good but I’d just get the cheap neck one first because it will show you the retractions, extension, patterns of pain better for a couple of bucks.
LINK
This post was edited on 10/2/26 at 1:01 pm
Posted on 10/2/26 at 1:09 pm to St Augustine
Ok. I ordered it. If it doesn't work, you owe me a mortgage payment.
Posted on 10/2/26 at 1:26 pm to boxcarbarney
Think of it like this. About 60-65 percent of lower back pain is thought to be mechanical. Similar numbers for cervical. Those are the patients that McKenzie direction of preference tends to help.
It’s highly evidence based and when it comes down to it requires you to do one set of a basic exercise every couple of hours to available end range, consistently. You’re out about 90 seconds of time 4-5x a day.
If you find your directional preference it is something you can incorporate a few times a day even when you’re better.
If it doesn’t really help (still a decent sized cohort) you’re out a few bucks for the book instead of multiple copays and time.
In 20 years of being a PT it’s the only thing I’ve really found that helps way more people than it doesn’t in the long run.
It’s highly evidence based and when it comes down to it requires you to do one set of a basic exercise every couple of hours to available end range, consistently. You’re out about 90 seconds of time 4-5x a day.
If you find your directional preference it is something you can incorporate a few times a day even when you’re better.
If it doesn’t really help (still a decent sized cohort) you’re out a few bucks for the book instead of multiple copays and time.
In 20 years of being a PT it’s the only thing I’ve really found that helps way more people than it doesn’t in the long run.
Posted on 10/14/26 at 11:52 am to St Augustine
Ok, so I got the book, and i started the exercises this morning, and I'm not gonna lie, this shite is helping.
I had a monster headache this morning. I started doing the exercises 1 and 2 at 9 am, and did the next set at 11am (doing this every 2 hours like the book suggests), and I can already feel the pain starting to centralize like the book said should happen.
I've been paying attention to my posture since I sit at a desk 8+ house a day too.
While normally I have pain in my right rhomboid and upper trap and the right side of my neck, which causes a headache that feels like sinus pain, right now i just have a dull ache on both sides of my neck, and both traps just feel tired and a little achy. And the headache has lessened in intensity and has moved towards my forehead.
You may not owe me a mortgage payment after all.
I had a monster headache this morning. I started doing the exercises 1 and 2 at 9 am, and did the next set at 11am (doing this every 2 hours like the book suggests), and I can already feel the pain starting to centralize like the book said should happen.
I've been paying attention to my posture since I sit at a desk 8+ house a day too.
While normally I have pain in my right rhomboid and upper trap and the right side of my neck, which causes a headache that feels like sinus pain, right now i just have a dull ache on both sides of my neck, and both traps just feel tired and a little achy. And the headache has lessened in intensity and has moved towards my forehead.
You may not owe me a mortgage payment after all.
Posted on 10/14/26 at 12:06 pm to boxcarbarney
Great to hear!
The biggest things with McKenzie that I find clinicians and patients mess up are
Frequency: make sure you get 10-15 reps in every 2 hours.
End range: the magic tends to happen as you get to end range and push that range further back over time.
I assume you’re primarily doing the chin tucks and extensions right now. I’d kinda just hang out with those movements and gradually add overpressure. Don’t force anything but don’t baby it either. Go a bit easier on the extension than you do the tucks as some people can get a little dizzy feeling with extensions. A few days of improvement with the tucks should help you tolerate more extension anyway.
Pain isn’t always bad during the exercises provided it’s not spreading down your arms. If it’s centralizing I’d consider that a positive even if it hurts a bit.
To me centralized neck pain in the very short term is kind of a necessary evil in eliminating the headaches.
For the posture I can’t remember if they have a postural overcorrect in that book or not. Take a peak for me. If not I’ll send you a good link.
Keep me updated!
The biggest things with McKenzie that I find clinicians and patients mess up are
Frequency: make sure you get 10-15 reps in every 2 hours.
End range: the magic tends to happen as you get to end range and push that range further back over time.
I assume you’re primarily doing the chin tucks and extensions right now. I’d kinda just hang out with those movements and gradually add overpressure. Don’t force anything but don’t baby it either. Go a bit easier on the extension than you do the tucks as some people can get a little dizzy feeling with extensions. A few days of improvement with the tucks should help you tolerate more extension anyway.
Pain isn’t always bad during the exercises provided it’s not spreading down your arms. If it’s centralizing I’d consider that a positive even if it hurts a bit.
To me centralized neck pain in the very short term is kind of a necessary evil in eliminating the headaches.
For the posture I can’t remember if they have a postural overcorrect in that book or not. Take a peak for me. If not I’ll send you a good link.
Keep me updated!
This post was edited on 10/14/26 at 12:12 pm
Posted on 10/14/26 at 2:57 pm to St Augustine
Thanks.
there's a whole chapter on posture. But correcting it is basically don't slouch, keep good posture on neck, and buy their branded Lumbar Roll. It doesn't go much deeper than that in this book.
As far as the exercises, the book suggests only doing Exercise 1 (Head Retraction) and Exercise 2 (Neck Extension)
According to the book, once pain has subsided, I am supposed to do Exercise 6 (Neck Rotation) and Exercise 7 (Neck Flexion) followed by Exercises 1 and 2.
there's a whole chapter on posture. But correcting it is basically don't slouch, keep good posture on neck, and buy their branded Lumbar Roll. It doesn't go much deeper than that in this book.
As far as the exercises, the book suggests only doing Exercise 1 (Head Retraction) and Exercise 2 (Neck Extension)
According to the book, once pain has subsided, I am supposed to do Exercise 6 (Neck Rotation) and Exercise 7 (Neck Flexion) followed by Exercises 1 and 2.
Posted on 10/14/26 at 3:03 pm to boxcarbarney
Yes.
Think of the sagital plane (front to back exercises) as BY far the ways to reduce your symptoms while you eventually want to be able to add in the others to completely return to full function.
Think of the sagital plane (front to back exercises) as BY far the ways to reduce your symptoms while you eventually want to be able to add in the others to completely return to full function.
Posted on 10/14/26 at 3:31 pm to St Augustine
You've been a big help. Thanks.
Posted on 10/14/26 at 3:45 pm to boxcarbarney
quote:You should do what you can to go see an MAT practitioner. There aren't very many, but they work magic.
Going to a PT for neck/trap issues. What to expect
Muscle Activation Techniques
I have found that 9 out of 10 things like this that go wrong with your body can be addressed by MAT. That's because it actually addresses root causes and not symptoms. Dry needling and all the rest just do the latter.
Posted on 10/15/26 at 3:24 pm to Big Scrub TX
Looks like the closest one to me is in Chalmette, and if I'm going to Chalmette someone better be buying me some Rocky and Carlos mac n cheese.
Posted on 10/19/26 at 8:58 am to boxcarbarney
So I was still having some pain my right side; mainly my rhomboid.
The book suggested doing Exercise 5 followed by exercises 1 and 2.
Doing Exercise 5 completely destroyed me. Upper back super tight, and I got a monster of a headache. So I stopped doing 5 and went back to solely doing 1 and 2, and everything feels better now.
Crazy how bending your head to your shoulder can have such an impact.
The book suggested doing Exercise 5 followed by exercises 1 and 2.
Doing Exercise 5 completely destroyed me. Upper back super tight, and I got a monster of a headache. So I stopped doing 5 and went back to solely doing 1 and 2, and everything feels better now.
Crazy how bending your head to your shoulder can have such an impact.
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