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--- title: Chronic Pain visibility: public --- # Chronic Pain *Tricks, tools, and resources for working with chronic pain* [systematicawesome.jacobcole.net](http://systematicawesome.jacobcole.net/) > [ChronicPain.jacobcole.net](http://chronicpain.jacobcole.net) Tags: connectordoc, curatedList — started by jacob@ideaflow.io --- **Contents** - [Key Related Lists](#key-related-lists) - [General Techniques, Tips, and Tools](#general-techniques-tips-and-tools) - [Things that have totally fixed people's chronic pain issues](#things-that-have-totally-fixed-peoples-chronic-pain-issues) - [Understanding Tension Myositis Syndrome (TMS)](#understanding-tension-myositis-syndrome-tms) - [PRP / Prolotherapy injections](#prp-prolotherapy-injections-to-stimulate-ligament-growth) - [Gabapentin](#gabapentin) - [Techniques](#techniques) - [Supplementary Tools](#supplementary-tools) - [Specific conditions](#specific-conditions) - [Repetitive Strain Injury (RSI)](#repetitive-strain-injury-rsi) - [Concussions](#concussions) - [TFCC Rupture](#tfcc-rupture-causes-ulnar-pain-on-wrist-supination) - [Chronic knee pain](#chronic-knee-pain) - [Back pain](#back-pain) - [SI joint dysfunction](#si-sacroiliac-joint-dysfunction-specific-type-of-lower-back-injury-pain) - [Herniated Disc](#herniated-disc) - [TMJ (Jaw pain)](#tmj-temporomandibular-joint-jaw-pain) - [Migraines](#migraines-wip) - [Dietary sensitivities / digestion](#dietary-sensitivities-digestion-issues) - [Chronic fatigue syndrome](#chronic-fatigue-syndrome-wip) - [Ulcer](#ulcer-wip) - [Allergies](#allergies-wip) - [People who have recovered](#people-who-have-recovered-from-chronic-pain-who-have-resources-or-practices) - [Comments / Discussion](#comments--discussion) ### Key Related Lists [Tools and tricks for dealing with RSI rsiwiki.jacobcole.net](http://rsiwiki.jacobcole.net/) [General great people for working with the body bodymasters.jacobcole.net](http://bodymasters.jacobcole.net/) [SI (Sacroiliac) joint dysfunction (specific lower back injury) si.jacobcole.net](http://si.jacobcole.net/) [Sleep Resources sleep.jacobcole.net/](http://sleep.jacobcole.net/) [See also: mentalstatehacks.jacobcole.net](http://mentalstatehacks.jacobcole.net/) [adhd.jacobcole.net](http://adhd.jacobcole.net) [Knee.jmdiveris.net](http://knee.jmdiveris.net) (broken link) ----- ## Inbox (uncategorized / #toProcess) Chris Lakin @ChrisChipMonk I resolved my chronic (3.5y) neck pain two months ago. Now it’s obvious to me that I was creating the tension all along. Here’s my model of what was causing my tension: https://x.com/ChrisChipMonk/status/1807466597646495754 https://www.linkedin.com/posts/andrew-huberman_im-excited-to-share-some-big-news-ive-ugcPost-7211116249437650946-7YZo?utm_source=share&utm_medium=member_ios - Andrew Huberman’s Book Protocols https://empowertherapies.co.nz/the-switch/#chronicpain ~amanda https://twitter.com/chydorina/status/1638702499178901505?t=2APrYICsR1BUhqZ069eLpA&s=03 - Andres Gomez Emilsson of QRI: cluster headaches, DMT, metta meditation, MECFS https://www.santacruznonforcechiropractors.com/ , I just got out of my second session with one of the most impressive body workers I have ever interacted with Dr Masi Bayless – She is a master of “non-force“ chiropractic which can do all of the same macro adjustments as usual chiropractic but with very very gentle touches. It’s quite incredible and has an incredible psychological effect as well even though it’s a purely physical practice. She also has great insights on ways to charge up overall vitality so as to make many problems lessen or go away. I would highly recommend trying to book with her! She is in Santa Cruz and also Los Gatos, and actually pretty available! And not even very expensive! Food as medicine for stress and anxiety #diet http://medicinalfoods.world/strategies-for-stress-and-anxiety/ ~Bobby Fishkin - [PSO RITE](https://pso-rite.com/products/pso-rite). It is incredibly painful, but causes your tight muscles to release. - Mobility and control exercise. Kinstretch. - Research terms:FRC, CARS, PAILs/RAILs - [Functional Range Conditioning](https://functionalanatomyseminars.com/frs-system/kinstretch/) - Controller Articular Rotation <joint> - [Hips](https://www.youtube.com/watch?v=hRMrq6G81p8&ab_channel=ClevelandClinic) - [thoracic spine](https://www.youtube.com/watch?v=DgNm3-Nv_gI&ab_channel=UpstateSpine%26Sport) - [total body](https://www.youtube.com/watch?v=wbkDfRoAuwc&ab_channel=TheFARM%3AFunctionalAthleticRehabilitation%26Movement) - progressive (PAIL) and regressive angular isometric loading (RAIL) - [internal and external rotation](https://www.youtube.com/watch?v=OXA87vu3q_w&ab_channel=FullBodyFix) - [ankle](https://www.youtube.com/watch?v=Pfz4qys23Q8&ab_channel=AlexSimone) - # General Techniques, Tips, and Tools General great people for working with the body http://bodymasters.jacobcole.net/ ## Things that have totally fixed people's chronic pain issues Many autoimmune-related conditions result in excruciating all-body pain such as Lupus, Fibromyalgia, and Lyme. These can be wicked problems as for instance in Fibromyalgia it stems from a disruption in the pain pathways, and does not respond to usual pain medication. An incredibly powerful tool especially for nerve-based pain (such as Fybro) is YinYoga. Either intuitive stretching, a Fibro Series, or simple class based practice is akin to a miracle drug, although it requires continual practice and should be paired with a holistic approach including sleep, herbs, diet, and stress reduction, as well as if possible mental framework approaches (CBT, positive visioning, service) and community engagement. This is the best formula I know of. [JT] #### Understanding Tension Myositis Syndrome (TMS) Learning about/how to work with it. [Intro: Breakthrough with Healing Chronic Pain | Howard Schubiner | Talks at Google](https://www.youtube.com/watch?v=0VyH1laOd2M&t=844s) [See also: http://aaroniba.net/how-i-cured-my-rsi-pain](http://aaroniba.net/how-i-cured-my-rsi-pain) [Reading Book: The Mindbody Prescription: Healing the Body, Healing the Pain](https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156) ~John Sarno completely cured a range of Highly skeptical, successful, technical friends from a variety of chronic pain conditions (including back pain / RSI) [“‘the mindbody workbook by david schechter is the book my friend used, and he also recommends unlearn your pain by howard schubiner which he says is better (site](https://www.unlearnyourpain.com/))” ~BL http://sjbyrnes.com/rsi.html [Pain recovery workbook / 5th grade reading level book on pain](http://www.greglehman.ca/pain-science-workbooks) “I'm finding it useful to learn that ‘pain ~ discomfort ≠ tissue damage’ “ ~AL (Chronic knee pain) [More from How People Have Recovered from RSI](https://sites.google.com/view/rsi-wiki/ways-people-have-recovered-from-rsi?authuser=0) Aaron Iba: http://aaroniba.net/how-i-cured-my-rsi-pain Tension Myositis Syndrome John M:. - Going to trigger point massage, then doing it on self. Esp. unexpected spot on outer deltoid HR: - [Strengthening arm muscles - Guide & Exercises](https://docs.google.com/document/d/1GKaacv6LtOrwAH4Vogpf_qQWeGhnHkV_lMrdxNG51Ik/edit) - [Just getting an Ergodox EZ Keyboard](https://sites.google.com/view/rsi-wiki/jacobs-tools-and-tricks-for-managing-rsi?authuser=0) AS - [Wearing wrist braces at night and often during the day for several months + doing physical therapy exercises such as rug angels. Example brace](https://www.amazon.com/gp/product/B0053D1YAE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) JC - Nerve conduction study years ago revealed moderate carpal tunnel syndrome. Years later, per an ultrasound, my past carpal tunnel had already resolved, but I still had dramatic pain at base of thumb while typing. At that point, ultrasound revealed mild arthritis. - Dramatically improved by: - [Getting even one round of PRP injections made a dramatic difference. (With Dr. Donna Alderman](https://www.prolotherapy.com/DrAlderman.php)) - [Wearing wrist braces at night + physical therapy exercises like rug angels made a big difference. Example brace](https://www.amazon.com/gp/product/B0053D1YAE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) - [Doing qigong zhan zhuang standing postures, such as embrace the tree](http://whyisitawesome.wikispaces.com/Meditation%2C+Yoga%2C+Tai+Chi%2C+Qigong) variations, or santi stance for at least 12min 2x/day. (6min ea posture) - Resolving poor posture/thoracic outlet syndrome issues with regular yoga, trigger point massage and better ergonomics - [Learning how to do an Iyengar yoga shoulderstand](https://www.yogajournal.com/practice/salamba-sarvangasana) the first time was mindblowing - Palliative tricks included regularly soaking my hands and arms in hot wax with a wax machine #### PRP / Prolotherapy injections to stimulate ligament growth Great doctors: [Dr. Donna Aldermanwww.prolotherapy.com](http://www.prolotherapy.com/) Oakland, LA. PRP (platelet rich plasma)/Prolotheraphy Takes platelets injects into ligaments. Applies to RSI, SI joint, tfcc, shoulder, and many other injuries, especially where there is laxity in ligaments/joints. Dr. Bjorn Eek – Burlingame. Prolotherapy #### Gabapentin “I went to a neurologist and he prescribed gabapentin my bodily pain went away almost immediately and has only gotten better” ## Techniques [Qigong/Tai Chi -- see Why Is It Awesome? Meditation, Yoga, Tai Chi, Qigong](https://sites.google.com/view/whyisitawesome/meditation-yoga-tai-chi-qigong?authuser=0) #t Embrace the tree and connecting Heaven and Earth Qigong exercises. Very simple and perhaps the most powerful exercises I know. Harvard Medical School guide to Tai Chi #book Jet Li YouTube free online Tai Chi course William c.c. Chen tai chi in person (and, these days, over Zoom) Swimming Dragon Qigong (search on YouTube) [Donna Eden Energy Medicine](https://edenenergymedicine.com/) – A very talented and perceptive lady reinvented/reframed a lot of qigong-like practices and has worked hard to make them approachable in the West. Slight amount of hippie tolerance required [Donna Eden Daily Energy Routine (5 min)](https://www.youtube.com/watch?v=Di5Ua44iuXc) [Energy Medicine Mindvalley](https://www.mindvalley.com/energy-medicine/masterclass/invite?utm_source=google-paid&utm_medium=search&utm_campaign=[advertising]-[google-paid]-[webinar-autopilot]-[atm]-web-sea/warm-lead/kw:-brand-(t3)-(en+us)-(broad)/aid=[ad:text]-aud:-[ga]-all-users-90d-/emed&utm_content=c--437136541895-&utm_term=g--%2Bdonna%20%2Beden-b-&gclid=CjwKCAjwxev3BRBBEiwAiB_PWO7FKkCUtWzwNsH6khbd_DctKUPaqwJIPLP9yvY00YwzG9cy0VcVYRoCWJgQAvD_BwE) course by Donna Eden Zone Tapping - remarkably simple acupressure-like technique to at least temporary relieve pain almost anywhere in the body [zonetapping.jacobcole.net](http://zonetapping.jacobcole.net) Acupressure [Acupressure's Potent Points: A Guide to Self-Care for Common Ailments](https://www.amazon.com/dp/0553349708/ref=cm_sw_r_cp_api_i_sWc8EbCQJXDWD)#book Reflexology Pilates Pilates - Originally known as controlology, is in part, the art of keeping your spine still and stable while you perform various activities. I highly recommend Pilates on a Reformer device, which you typically need to go into a studio to find, to start. Some have called Pilates “physical therapy as a sport“ [Online resource Pilatesanytime.com](http://pilatesanytime.com) #goodClasses #exercise #pilates #paywall - some of the world's best teachers, with and without equipment [Elsewhere: Free Pilates Foam Roller Workout](https://youtu.be/L8o1BaKtNhQ) Iyengar style yoga (Yoga like you mean it. Uses extensive props to help you experience the spirit and attitude and intent of particular poses. Iyengar teachers often know how to adapt to medical issues) [Props to get into it at home](https://www.toolsforyoga.net/product-p/k04.htm)(You can fudge this but the props are great. And yoga blocks are useful for everything) Restorative Yoga [Prop kit for restorative yoga](https://www.toolsforyoga.net/product-p/k05.htm) [Lots of videos available online, but, of course, finding a local teacher is great when possible. Also many excellent teachers have online classes going right now, including http://rogercoleyoga.com/](http://rogercoleyoga.com/) Feldenkrais Method #t Alexander Technique - helps many people with vocal strain and RSI especially Postural techniques [Gokhale method](https://gokhalemethod.com/) https://www.spinefulness.com/ ## Supplementary Tools [Essential oils (especially Young Living peppermint](https://www.amazon.com/Peppermint-Essential-15ml-Young-Living/dp/B0083I2OO6)) / “Shaolin wood oil” / tiger balm TENS Unit / PEMF / H-Wave (latter 2 better for rehab? One was recommended by hand therapist…) #t [Cupping Therapy set](https://www.amazon.com/gp/product/B017WBBG98/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) – I favor the silicone cups over-hard cups and like to use them with coconut oil Hand Wax Machine [Melt Method](https://www.meltmethod.com/) soft foam roller, foot / hand rolling balls and online videos #t [Foot Rubz reflexology ball](https://www.amazon.com/Due-North-Massage-Plantar-Fasciitus/dp/B002QEY6NK) Learning how to use a lacrosse ball really well Green Thumb massage tool [Great Wrist brace](https://www.amazon.com/gp/product/B0053D1YAE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) # Specific conditions ### Repetitive Strain Injury (RSI) http://rsiwiki.jacobcole.net/ ### Concussions [Traumatic Brain Injuries triggers a long-term reduction in growth hormone, or GH, secretion that is linked with Brain Injury Associated Fatigue and Altered Cognition (BIAFAC). Most TBI patients experience dramatic symptom relief with GH replacement therapy, but the symptoms can return if treatment stops (Source). Scientific Explanation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6651180/) ### TFCC Rupture (causes ulnar pain on wrist supination) (triangular fibrocartilage complex) JN, DC , JC Get hand therapy [Device: wristwidget.com](https://www.wristwidget.com/) PRP Injections ### Chronic knee pain RC, SB, JC, AL [Release vastus medialis, strengthen glutes is a common theme. Good to see a great pt or bodyworker e.g. https://www.linkedin.com/in/kieran-haller-aa433316a/](https://www.linkedin.com/in/kieran-haller-aa433316a/) PRP Injections [knee.jmdiveris.net](http://knee.jmdiveris.net) ### Back pain Svaroopa Yoga – see link at http://qigong.garden/ NE Great physical therapy studio Active Care PT – Bay Area #physicalTherapist [Pilates] #### SI (Sacroiliac) joint dysfunction (specific type of lower back injury / pain) JM, JC http://si.jacobcole.net/ Yoga with Adriene on YouTube has a lot of great solutions, especially these two: https://www.youtube.com/watch?v=XeXz8fIZDCE https://www.youtube.com/watch?v=phuS5VLQy8c #### Herniated Disc [Often possible to vastly alleviate pain with careful and proper yoga. Yoga With a Herniated Disk](https://www.yogajournal.com/practice/yoga-with-a-herniated-disk) [Tension myositis syndrome / Sarno book & related] - Pain reprocessing therapy, and somatic tracking <> nic - [Alan gordan – backpain study #boulder #podcast tell me about your pain https://podcasts.apple.com/us/podcast/tell-me-about-your-pain/id1503847664](https://podcasts.apple.com/us/podcast/tell-me-about-your-pain/id1503847664) ### TMJ temporomandibular joint (Jaw pain) EA, RC Melt method soft foam roller TMJ treatment [Sue Hitzmann's 5-Minute Facelift](https://www.youtube.com/watch?v=4tUEj1J5YS8) [Yoga tune up ball TMJ technique](https://www.youtube.com/watch?v=fqwPQ5esWNw) Jaw exercises — #book TMJ Healing Plan #good ### Migraines #WIP ?DG, DS, [Migraine topical oil – Open Apothecary with CBD](https://www.openapothecary.com/home/__trashed/) [Tension myositis syndrome / Sarno book & related] - [RF “https://www.amazon.com/Mindbody.../dp/0446675156/ref=nodl_](https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156/ref=nodl_?fbclid=IwAR2dgftkgrLj9df7ASs7S7TU9SlYO2DZWBfhjq7-r5UypwQfIpAPjf_ICRA) Simply reading this book and applying its exercises for 15 minutes 3 times a week cured me of 20 years of incapacitating migraine headaches. “ [Craniosacral therapy / Access Consciousness Bars](https://www.accessconsciousness.com/en/micrositesfolder/accessbars/) ### Dietary sensitivities / digestion issues BL, DG, MM [Some entries on foodslist.jacobcole.net](http://foodslist.jacobcole.net/) may be relevant, such as Minda #lowhistamine #paleo #lowFODMAPS #digestivechallengewinner #simple History: Major Digestive Challenges, diagnosed with IBS, I suffer from migraines, hormonal imbalances and general inflammation. This diet has worked wonders for me. https://briewieselman.com/ #bodymaster gut specialist / acupuncturist - “even just being on her email list has been very helpful she sends out all sorts of educational stuff about gut health and support a lot of her stuff is targeted to women because she has done a lot of work with fertility and hormones (gut issues are very related to hormonal issues, and hormonal issues can cause infertility)” ### Chronic fatigue syndrome #wip Loomis #t Tom Cam ### Ulcer #wip #t Curtis ### Allergies #wip NP # People who have recovered from chronic pain who have resources or practices Adam Jensen - RSI and back pain Alex Munz - https://www.maisonmunz.com/safe-floor-us/ # Misc Techniques [See http://bodymasters.jacobcole.net/](http://bodymasters.jacobcole.net/) “Have you heard of fascial counter strain? This is the most intense MOST traumatically releasing bodywork ever!!” # Resources [(#internal https://drive.google.com/drive/folders/14vgvFCBfEPUUlrg-r5032NnQoVmhW-J4?usp=sharing](https://drive.google.com/drive/folders/14vgvFCBfEPUUlrg-r5032NnQoVmhW-J4?usp=sharing)) ## Alexander - Jacob brainstorm 19th September 2021 - Therapists - https://www.painpsychologycenter.com/evidence.html - These guys have a LOT of experience but are in LA - They have a really promising RCT they just ran - http://www.drkevincampbell.net - ISTDP therapist in SF - https://www.psychologytoday.com/us/therapists/clark-grove-san-francisco-ca/33055?sid=1340145647.1425_27754&state=CA&zipcode=94904 - Istdp therapist in sf, but doesnt seem that great - Unlearnyourpain.com - Howard Schubiner mentions in his book that therapy seems to be more effective than just reading the book. - https://static1.squarespace.com/static/5b75908755b02cf7e029e10e/t/607880e8619e27735ed308c1/1618510056680/PPD+Bibliography+4-14-21.pdf Chronic pain bibligography - Neuromodulation - https://www.sana.io/ ? - I used this once — it was okay, mild benefit to sleep. Curious how you would feel. - Neurofeedback? - I looked up some of the lit on this, seems advantageous. Can be kind of expensive though - Jacob did 10 sessions, about 20 is what it usually takes to do theta on demand - https://exsurgo.com/about/ - found this on google ads but seems a bit expensive — what’s the research on it? - Muse headband - Only does alpha, not theta - Jacob has never had problems with alpha to begin with - - Supplementation - Low Dose Naltrexone - Super safe, lots of good evidence in medical lit - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3962576/ - Can get a prescription from any functional medicine doctor or order it online - https://get.agelessrx.com/ldn-low-dose-naltrexone/?gclid=Cj0KCQjwv5uKBhD6ARIsAGv9a-zI33SXnT6XTT16BxL2iI4Tzm_aEi3U_rCM2YS3cSZf9s7dy83ecnAaAhgEEALw_wcB - This seems quite cheap ? - https://ldndirect.com/booking-options/ 70 usd for prescrip - The subreddit on LDN is a good guide - Oxytocin - Not sure abt safety here - Maybe exists intranasal options like for insulin? - Gene therapy ? Per machiavelli - Electrolytes? - Curious if magnesium or sodium intake ever made a difference - Magnesium citrate 600mg - Try the extremely absorbable forms possible? - Citrate is a laxative - Magnesium glycinate, malate - Avoid oxide, chloride, carbonate (unless its transdermal), because their bioavailability is really low. - Elemental — do they sell that - - Jacob tried keto for a month and got cramps when he didn’t supplement electrolytes - Dietary stuff - Curious what things if any have made a difference - Keto made no difference in symptoms — felt good meditatively - I like fasting for meditative purposes (eg. 4 or 3 day) - I stop spilling out my energy when I fast - - Palmitoylethanolamide.. - The fatty acid that nootropicsdepot sells - They also sell some other chronic pain stuff but its not that strong IME - HRT? - Too risky? - Research directions - Just searching through /r/nootropics can probably be useful - Same goes for longecity - Make list of all symptoms ? When they started. - Ruptured ligaments - First one ruptured during undergrad - One really ruptured ligament, one stretched out, one that is mildly ruptured, another that is mildly ruptured. - Things that have made a difference - PRP mild benefits - Doing pilates, strengthening exercises? - Note: almost everybody could benefit from an overall vitality increase from a chronic pain prescription or MINDBODY approach. - If I did more physical therapy or stabilization it would be powerful - RSI pain seperate - Started in HS - Things that have made a difference - PRP massive change - Trigger point for RSI - - Everything you have tried. - Phototherapy - Ever tried LLLT? - Cold laser therapy - JOOV infrared - They have a few competitors that are cheaper, and just as strong in terms of the amount of light emitted - I have a couple of friends who have companies that do this and I can ask them for a red light - DNRS - Interesting # Comments / Discussion I'm really surprised by how the qigong embrace the tree sequence affected my chronic shoulder tension – unlike with stretching, the tension seemed permanently melted, and never came back the same way. I had an intense 25 minute session with approximately 6 minute holds in a few different arm positions ~T When i go for a run it fixes headaches ~afshawn Hiccups - hold breath for 30 sec