Vertigo – Are muscles and fasciae to blame when everything is spinning in your head??Your head is spinning like crazy, the floor is swaying or your eyes are going black? All this is called
Dizziness (Vertigo). Important for you: Dizziness attacks are ka disease in their own right, but a Symptom, which can indicate different diseases.
Most forms of dizziness you can alleviate or cure yourself.
If you frequently suffer from Neck pain and back problems, there is often a connection with dizzy spells. Receptors in the tie that are also responsible for your sense of balance do not function properly. Overstressed Muscles and fascia can influence them so that the receptors false signals send. In the brain, these signals are analyzed together with information from other sensory organs. If the information doesn't add up, you'll get dizzy.
You can do something about it yourself with targeted exercises!
Do the Balance disorders longer and other complaints occur, such as Nausea or vomiting at? Then serious illnesses can also be behind the dizziness. Your GP can clarify with a diagnosis the more exact origin, determine other causes of dizziness and initiate a suitable treatment.
1. What is dizziness?
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– Vertigo can feel very different: Spinning, swaying, and general uncertainty in spatial orientation are among the symptoms. Doctors distinguish between several forms of vertigo. Often deal with dizziness in their practice.
A more detailed medical examination of dizziness is therefore not uncommon. Your family doctor can help you with a diagnosis.
Dizziness (Vertigo) is a feeling that we perceive very differently. Some have the impression of being seasick without being on a boat, or drunk without drinking alcohol. Everything spins around you. The floor Swaying or seems to be lifting. We feel unsafe in space. Walking. Standing is difficult.
Dizziness itself is not a disease, but it is an important leading symptom for other diseases. 1)
Recognize physicians different forms of dizziness. On the one hand, many people experience directional (systematic) dizziness Movement illusion – as if the environment or one's own body were moving. On the other hand, apparent movements may be absent, but you still feel an unsteadiness of gait and are wobbly on your feet. Experts then speak of undirected (unsystematic) dizziness.
Systematic vertigo
– Everything is spinning (spinning vertigo). – The floor seems to lift (elevation vertigo). – It sways like on a boat (swaying vertigo).
Unsystematic vertigo
– You feel wobbly on your feet (gait unsteadiness). – You feel black in the face (lightheadedness and fainting).
How exactly you perceive a dizziness attack gives your doctor important clues to diagnosis and helps determine the exact cause. Only in the rarest cases does temporary dizziness conceal nerve damage or serious illnesses of the nervous system.
Do you often suffer from dizziness? Then don't be afraid to ask your doctor about it. After all, many people struggle with it, with nearly one in thirteen patients in a family doctor's office complaining of dizziness. 2) In Germany, two to five percent of the population is regularly affected by vertigo. After the age of 75, as many as 30 percent say they suffer from vertigo attacks about once a month. Download now our free PDF guide against vertigo. Start directly with the best exercises for a pain-free life!
2. Diagnosis: Examinations for vertigo
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– Explain to your doctor exactly how the dizziness feels to you. – Based on your descriptions, an experienced physician will rule out some causes or examine you more closely. – Physical examinations support the diagnosis. – Elaborate tests and mechanical examinations are often not necessary.
During diagnosis, your doctor tries to determine the reasons for your symptoms. You can find out more about this in the chapter on the causes of dizziness.
If you frequently suffer from dizziness, you can contact your family doctor for an examination. On the way, you shouldn't drive yourself, because dizzy spells can make your Ability to drive impaired!
2.1 Anamnesis: Describe your complaints
It is very important that you describe your dizziness and the accompanying symptoms in detail when talking to a doctor (anamnesis). Does the room around you move or does the floor sway?? Your personal perception can help classify the con into different categories. So sometimes you are asked to fill out a dizziness questionnaire. This contains all the important questions for a thorough medical history.
– How does the dizziness feel? – How long does the vertigo last? – How often do you feel dizzy lately?? – What causes the dizziness? – Do you have other complaints at the same time?
If the dizziness does not want to go away, but lasts for days or even months, physicians speak of continuous dizziness (bilateral vestibulopathy or acute unilateral vestibulopathy, PPPD). However, most types of vertigo last only a few seconds or minutes (seizure-like positional vertigo). An attack duration of 20 minutes to twelve hours usually indicates a disease of the inner ear (Meniere's disease). However, attacks lasting between five minutes and 72 hours may also be "migraine dizziness (vestibular migraines) act out. 4)
Pay attention in everyday life, what triggers the dizziness. Maybe you get dizzy during certain head movements? Does the dizziness come when you lie down in bed or turn over while lying down? Some people also get dizzy in the department store, in the car or on a boat trip. In others, the symptoms are triggered by standing for a long time, standing up quickly or walking in the dark.
You should also tell your doctor if you have any other symptoms besides dizziness. Circulatory problems or other accompanying symptoms such as heart palpitations, Nausea or vomiting can indicate serious illnesses.
– If you hear badly in one ear, have ear prere or unilateral tinnitus, this may indicate the disease Meniere's disease indicate. If the dizziness occurs together with bilateral tinnitus, it may be a circulatory problem in the blood vessels. – If you have a severe, pulsating headache that radiates from the back of your neck? Maybe even a pronounced light-. Sensitivity to sound? Then it is possibly a migraine vertigo. – If you have speech or vision problems and have trouble coordinating movements (ataxia), it's often because of a central Disturbance of the sense of balance in the brainstem and cerebellum. 5)
2.2 Medical tests and examinations for dizziness
For a more detailed examination of the symptoms described, your family doctor or a specialized ear, nose and throat (ENT) specialist can often perform further tests.
The first thing that is usually examined is uncontrolled eye movements (nystagmus). A quick twitch in certain directions can give an indication of where the cause of the dizziness lies. Experienced physicians recognize in a nystagmus whether the vestibular organ or the nerve pathways in the brain are affected. Eye movement can be induced and observed with various tests.
Test your sense of balance!
With the Unterberger kicking attempt you can also test your sense of balance at home. For this simple test, you should stand in a quiet room without distracting light or noise sources. Ticking clocks or bright lamps could falsify the result. You may need to ask a friend to observe you.
– Stand in the middle of the room. – Close your eyes. – Step on the spot 50 times.
Should you turn around turn more than 45 degrees, Your vestibular system on that side may be dysfunctional or damaged.
An examination of your hearing and simple functional tests can also help with diagnosis. blood tests are rarely necessary. However, general practitioners often also check the Blood glucose level, to exclude it as a cause of the dizziness. 6)
Other complex examinations are used rarely and only selectively. Then your doctor will probably want to get to the bottom of a specific suspicion. 7) Should you after an accident or an injury suffer from severe dizziness for a longer period of time, this may be useful for the diagnosis. A radiological examination is just as advisable if your dizziness is caused by nerves (neurological). With the help of computer tomography (CT) or magnetic resonance imaging (MRI), your doctors can obtain important information for treatment, even if you have an increased risk of stroke. 
Despite these varied examinations, the cause remains unclear in about 60 percent of cases. In most cases, the dizziness disappears again before doctors can clarify a causal disease. 9)
In order to examine vertigo attacks in more difficult cases in detail, some hospitals have specialized vertigo centers or vertigo outpatient clinics. From internists to ENT physicians to neurologists, psychiatrists and physiotherapists, different specialists work together there. Download now our free PDF guide against dizziness. Start directly with the best exercises for a pain-free life!
3. Causes: Where does dizziness come from?
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– We owe our sense of balance to the optimal interaction of various sensory organs, whose information is centrally evaluated by the brain. – Disturbances in the eyes and ears, in the musculoskeletal system or the brain lead to different forms of dizziness. The most common forms are rather harmless. There are numerous treatments for dizziness. If the cause is a strained neck, exercises for the cervical spine often help.
3.1 How our sense of balance works?
Three Sensory organs help us with spatial orientation: Eyes, ears and muscles sTogether, they ensure that we maintain our balance. They tell the brain what position our body is in. The brain, in turn, evaluates information from the sensory organs to help us orient ourselves in space. 10)
– The vestibular apparatus in our ears is also known as the Organ of balance designates. It is a fluid-filled cavity system located in the inner ear between the eardrum and the cochlea. The vestibular organ consists of the endolymphatic duct, two atrial sacs and three arcuate ducts, which look like three small round tubes and are connected to each other. Fluid flows through the vestibular apparatus during movement. Sensory cells inside its walls are irritated. The vestibular nerve then transmits these stimuli to our brain. – With the Eyes we collect optical information about how the horizon and other spatial fixed points move. – In our joints, tendons and muscles so-called "proprioceptors" are located here. They provide depth sensitivity, with which we perceive the activity and position of our body. Receptors in the muscles of the neck and spine tell us, for example, whether our head is tilted or straight, even when our eyes are closed.
With healthy fascia in balance
New science suggests that fascia plays an important role in proprioception because of its close connection to muscles and joints. The fasciae contain their own Receptors for deep sensitivity. 11) A well-maintained architecture of the fascia can even influence how certain receptors are activated. 12)
Want to do something for your sense of balance? Then check out fascia rolling massage. Other exercises in our free guide against dizziness at.
3.2. How dizziness occurs?
– If the individual sensory organs send different information to the brain, the vestibular system can become confused. – However, the cause of dizziness can also lie in the brain itself, if it does not process the sensory impressions correctly.
If the brain is not supplied with sufficient blood or lacks nutrients, it cannot correctly evaluate information from the vestibular system. Besides, toxins or strong emotions can influence the work of our thinking organ. 13)
– Because the brain analyzes the bundled information like a control center, experts refer to causes of dizziness in the brain stem or cerebellum as being central-vestibular vertigo. – When a "mess" in the vestibular system of eyes, ears and muscles is responsible for vertigo, it is called peripheral-vestibular vertigo. 14)
The exact causes vary, as several organs are involved in the development of dizziness. In the following sections you can read about the most common types of vertigo and their triggers.
Often doctors can only 40 percent of vertigo attacks have a clear cause diagnose. In half of these cases, a simple positional vertigo is responsible for the complaints. The other half is distributed among different diseases. 15) We can only show you some of these forms of dizziness here, because the range and the respective differences are extremely large.
Positional vertigo
The benign positional vertigo holds only a few minutes and occurs in a seizure-like manner. It feels like a spinning dizziness. The dizziness repeats itself several times in one day or over several days distributed. In most cases, this positional vertigo subsides on its own. inner ear. Where small particles have been deposited in the arcuate ducts. Stimulate the sensitive sensory cells with every movement. There small particles deposited in the archways. Stimulate the sensitive sensory cells with every movement. 17) These report significant movement but do not correspond to what is seen or otherwise perceived. 18) Especially in the morning, the dizziness is clearly felt, because the particles (canaloliths) collect in one place 19) and thus have an intense effect.
Cervicogenic vertigo
Cervicogenic vertigo feels like an Vertigo at. It is usually by a movement in the area of the cervical spine (HWS) triggered. Many experts still disagree about the exact cause. However, the symptom is often observed in studies of cervical spine injuries or spondylosis. 20) Therefore, it is amed that the disturbed depth sensitivity of the vertebral joints as well as the muscles and fasciae can lead to cervicogenic vertigo. 21) Accordingly, the treatment of cervicogenic dizziness should be aimed at strengthening the health of muscles and fasciae.
You can also do something about this dizziness yourself! We explain to you the exact background of cervicogenic dizziness. Show you suitable exercises for your cervical spine.
Neuritis vestibularis
In the case of neuritis vestibularis, the Equilibrium nerve inflamed by an infection. As a result, information from the affected vestibular organ in the inner ear can no longer be properly transmitted to the brain. The incoming information does not match the signals from the other sensory organs. Affected persons feel a strong rotational vertigo. Often have a tendency to fall to the affected side. A twitching of the eyes (nystagmus) can be observed. In most cases, this spinning vertigo is accompanied by nausea and vomiting. 22)
The symptoms of neuritis vestibularis are very similar to a cerebellar infarction, so special care should be taken here. 23)
Travel and virtual reality (VR) vertigo
Often, people suffer from similar attacks of vertigo during long trips (motion sickness) or when playing computer games in virtual reality (VR sickness). They become pale and some even vomit. In technical language this is called kinetosis.
Surely you know the feeling, because almost everyone has felt dizzy or nauseous on a car ride at some point. The Travel sickness often manifests itself when we sit in the back seat of a car or ride on a bus: The organ of balance in the inner ear then detects movement. But if you look at a book or your cell phone at the same time, the eye cannot perceive the corresponding signals.
With video games in Virtual Reality it is partly the other way round. With your eyes you see movements that your body does not realize. A so-called "sensory conflict" occurs. The brain is confused, because the information from the different sensory organs does not coincide. This leads to kinetosis with the well-known symptoms such as dizziness and nausea. 24)
Meniere's disease
The term "Meniere's disease" refers to a hypertensive disorder. The Fluid in the organ of balance (endolymph) increases and high prere is created. As a result, the information of the sensory organ is negatively influenced and a spinning dizziness. Meniere's disease is also manifested by nausea, vomiting and hearing disorders such as tinnitus. 25)
Other diseases can be accompanied by other forms of dizziness. Some examples include polyneuropathy, heart disease, circulatory disorders and orthostatic dizziness, which is caused by a sharp drop in blood prere.
Some serious illnesses Cause vertigo more indirectly, by leading to abnormal blood prere, nerve damage or other impairment of the nervous system. These include: Multiple sclerosis, strokes (and their precursors), vascular diseases 26) certain fistulas and tumors as well as Parkinson's disease, diabetes, hyperthyroidism or anemia.
Vertigo caused by stress and anxiety
As already mentioned, about 60 percent no clear cause found for balance disorders. In some cases, those affected suffer from phobic vertigo, caused by fear and negative emotions. The trigger is usually psychological (psychogenic) and often leads to elevation vertigo or a feeling of lightheadedness and fainting. 27) The phobic vertigo attacks often occur under stress such as when you have a little anxiety in exam situations. People who are not free from vertigo and suffer from a fear of heights are often afflicted with vertigo. There is a physical origin of vertigo at heights. Other phobic causes, however, do not. Experts therefore refer to these phenomena as "somatoform" vertigo.
Dizziness in old age
Many seniors use walking aids to maintain their balance in everyday life. In addition look for from the age of 60. people to their family doctor. Complaints of dizziness. 28) Doctors often have a hard time with the diagnosis. You usually notice only slight disturbances in your sense of balance when the various sensory organs are not working together optimally. If the doctors cannot determine anything else, the diagnosis follows "Senile vertigo". 29)
A Bgroove or a hearing aid Helps you to contain visual and hearing disorders, respectively. This is how you can support your senses in case of senile vertigo. However, often also sensory. Motor skills after. With advanced age, many people notice a change in the musculoskeletal system. joint pain as well as overstretched muscles and fasciae strain them. From the age of 70, the stride length decreases. walking speed. Due to age-related dizziness, the risk of falls increases in this case. 30)
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Simple exercises can help against this by promoting the deep sensitivity of the muscles. In order to stand more securely on your feet again, you will find above all in the Liebscher& Bracht app special exercises that fit exactly to your complaints. Download our free PDF guide against vertigo now. Start right away with the best exercises for a pain-free life!
4. Treatment: What really helps with dizziness
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– Often, no treatment is necessary for dizziness, because your body usually adapts quickly and the symptoms subside. – If additional complaints occur, manual therapy treatments are often recommended. – It is better to do without medication, because it hardly supports the healing process and can even worsen the dizziness.
If you suffer from dizzy spells and neck pain, our join-in exercises at the end of the article will help you.
4. Surely dizziness is unpleasant. Can significantly affect your daily life. However, dizziness attacks are only really dangerous in rare cases. You should think about therapy if the dizziness does not subside even after a longer period of time. You should consult a doctor, especially if you experience symptoms such as nausea, vomiting or pain in the cervical spine.
The German Medical Association says: "Often, no treatment is necessary. The body slowly gets used to the dizziness on its own. Then the complaints stop." 31)
Home remedies and simple tricks against vertigo
If you feel an attack of dizziness coming on, it's better to sit down. This is how you can stop the typical tendency to fall. In addition, you can help yourself in acute situations with home remedies and simple tricks. Drink enough water. Move your legs while sitting or lying down. When you stand up, it is best to do so a little slower. Sometimes it also helps to clench and unclench your fists tightly several times. Hypoglycemia: For mild dizziness, some glucose, a sweet juice or chocolate can help.
Spinning dizziness: Stabilize your circulation. Try to breathe in and out calmly. Drink a cool glass of water slowly. Then lie down and keep your legs elevated until the dizziness subsides.
If your dizziness has lasted for a long time, it is not yet a cause for concern. The body gets used to it when misinformation causes the dizziness. In this case, you should give yourself some time for the necessary adaptation. Relax and try – as best you can – to endure the dizziness without suppressing it with medication. 32) So your body can slowly get used to it. With a little luck, the dizziness will soon subside.
Dizziness due to medication
You should be careful with medicines anyway! Especially Medications with a calming effect can often trigger the dizziness in the first place due to side effects. This is especially true for so-called "antivertiginosa", which are actually intended to treat the symptoms of dizziness.
Prof. Dr. Gosch, medical director at the hospital in Nuremberg, recommends that antivertiginosa "only be used when clearly indicated and only for a short time." 33)
Family physicians report that the influence of medication is a contributing factor in 23 percent of their patients' complaints and dizziness. Those who Regularly take five or more medications must take medication, is exposed to a higher risk for dizziness. 34) This often affects older people in particular. So pay attention to whether the dizziness starts only after you have taken certain medications and consult with your family doctor.
Medical therapies and operations
Since dizziness can be a leading symptom of other conditions, your doctor should first diagnose the exact cause of the discomfort. This is the only way you can be sure that a therapy will be successful.
If you have had a benign positional vertigo determined, there are several positioning maneuvers for treatment. Patients ame a series of specific positions and perform purposeful head movements. With the Epley maneuver small particles deposited in the organ of equilibrium can be moved out of the archways thanks to gravity. The Epley maneuver is considered very effective and efficient. However, not all patients respond immediately to this therapeutic measure. How often you have to perform such a positioning maneuver depends on which of the three arcades in the organ of balance is affected. 35)
Using Balance training and physiotherapy you can increase your balance. For example, try to stand on one leg while brushing your teeth to train your brain. If you also have complaints in the neck or upper cervical spine, you should expand your balance training with stretching exercises against dizziness.
If you have a bilateral disease of the vestibular organ (vestibulopathy), your doctor will advise you to, to refrain from medication with ototoxic substances. These chemicals are found, for example, in some antibiotics or diuretics. Often have a destructive effect on the inner ear. In addition, the use of vestibular Implants possible and is currently being tested. After several months this should show an improvement in balance and walking ability.
However, some patients hear significantly worse on the affected side as a result. 36)
However, if it is determined at diagnosis that clogged vessels or tumors are causing the dizziness, you should consider surgery n.
4.2 Treatment of cervicogenic vertigo according to Liebscher& Bracht
Often, dizziness is closely linked to the eyes and ears. If no other serious illness triggers the dizziness, the cause is also often at the Cervical spine to find. 37)
It used to be amed that dizziness is even caused by complaints in the cervical spine in about 65 percent of cases. 38) Although some physicians nowadays deny it, numerous indications point to a connection between vertigo and the cervical spine.
Besides eyes and ears, the depth sensitivity of muscles and fasciae is crucial for our sense of balance.
The receptors in the neck muscles and spine inform the brain, for example, about the position of our head. 39) Pain impairs the receptors in their function in the area of the upper cervical spine (HWS), which can lead to cervicogenic dizziness. Pain at this point typical symptoms such as balance disorders. Causing a twitching of the eyes (nystagmus). 40) Patients almost always have the following signs of cervical spine syndrome:
– The muscles of the neck are overstretched. – The head is difficult to move. – Many suffer from neck pain.
If the head is hyperextended in a car accident, this causes Whiplash (cervical spine distorsion) and the affected persons also report dizziness. In addition, symptoms of dizziness can often be observed in spondylosis as well. 41) So there's plenty of evidence that vertigo stems from neck and cervical spine conditions. The clearest signal of this:
After a therapeutic treatment of the cervical spine, the dizziness subsides. 42)
We at Liebscher& Bracht want to Sustainable treatment of vertigo and therefore we start our treatment in the elastic connective tie. In this case, over time, the fasciae become overstressed.
When we fall into a hunched back while sitting or elevate our head with a pillow while lying down, we "train" ourselves over the years to have a Bad posture to. Most then complain of pain in the back and neck. It is not uncommon for dizziness to be added. 43) This phenomenon can often be observed especially in older people. Can also explain the so-called "old-age vertigo".
How tension in the neck can lead to dizziness?
By keeping your neck permanently in one and the same position, there is only very little movement in the ties little movement instead of. Hardly any interstitial fluid flows. This is problematic because its current stimulates the small connective tie cells to take care of the fasciae. If hardly any intercellular fluid flows, the connective tie cells neglect their task and the fascia becomes unyielding. As the fascia in turn runs through and wraps around your muscles, the entire neck eventually becomes stiff and immobile.
The dizziness occurs because the prere around the stretched tie increases. This sends the receptors that are responsible for our Deep sensitivity are responsible, wrong signals to the brain. 44) The information does not match the signals from the other sensory organs (eyes and ears) – our vestibular system gets confused and dizziness sets in.
Our treatment is designed to reduce the tension in the muscles and fascia. The triggering factors of neck pain – from bad posture to hunchback to cervical spine syndrome or spondylosis – can thus be corrected. Reduce muscle and fascia tension, so that we can prevent some attacks of cervical vertigo.
If you want to have your dizziness and neck pain treated by us, you can contact one of the Certified Liebscher& Bracht therapist in your area. With the help of our Osteoprere they can press on targeted points on the periosteum in your neck. This influences the control of the muscle fibers in the brain, so that the excessive tension slowly decreases. If you really practice regularly, you will soon be able to move the neck more freely and the fascia will regain its natural structure in the long run. Download now our free PDF guide against vertigo. Start directly with the best exercises for a pain-free life!
5. Exercises against cervical vertigo
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– If the cause of your dizziness is in your cervical spine, you can now do something about it yourself! Reduce the tightness of the muscles. Fascia with the help of our therapeutic tight stretches.
In the video you can immediately watch two exercises and directly participate in order to treat your complaints yourself.
Pain specialist Roland Liebscher-Bracht shows you step by step and in join-in length, how you stretch your neck specifically. So you can already start and Reduce tension.
When the deep sensation receptors are relieved, the dizziness may slowly subside.
You can find all the important information about the exercises in our checklist. Please make sure to be awake and mentally clear during the stretching exercises against dizziness. As you read below in the checklist, the intensity should not be above 10 on a scale. In addition to the "stretching pain" that is triggered, it is also possible that the dizziness increases briefly as part of an initial aggravation. 45) Don't be discouraged, rest after the exercise and be happy about your progress, which will most likely show up very quickly. But now: Good luck with your bottleneck stretching!
Exercise for the neck
– Sit down on a chair and hold your Back straight. – Turn your head 45 degrees to the left. – Pull your left shoulder down. To do this, you can bend your arm and clench a fist to get a better feel for the movement. – Reach with your right hand over your head to your left ear. – Consult the Head obliquely forward and down to the right. – To intensify the stretch, you can pull your chin further towards the larynx. – Stay in the stretch for two minutes. – Then repeat the described steps on the other side as well.
Exercise for the cervical spine
With this second exercise you can now specifically lower the tension around the cervical spine.
– Sit on a chair and hold your back straight Back straight. – Grasp the back of your head with both hands. – Pull your chin slowly with the arms as far as possible in the direction of the chest. – Your back must remain completely straight. – Stay for two minutes in the stretch.
After the stretchStraighten your head again. – Bring your head back in the opposite direction. Take your chin back. Pull it towards your body. – Put your Head in the neck and stretch it backwards as far as possible. Use your hand for support. Gently push your head back.
With additional tightness stretches and fascia roll massages, you can further lower the tightness in your cervical spine and neck. We have also developed a method for you to use osteoprere on yourself. With this you can "push away" the tension in minutes, just like our therapists. Want to know more about this topic? Then be sure to download our free guide to dizziness.
✅ Always orient yourself to your personal Pain scale from one to ten. You'll get the best results if you work at a level of eight or nine for each stretch. Nine means: You feel an intense pain, but you can still breathe calmly during the stretch and do not have to counter-stretch.
✅ Practice on six days a week and do the exercise at least once a day from. If you want to support the relaxing repair processes in your muscles and fascia even better, you can also do the repetitions in a 12-hour rhythm: once in the morning, once in the evening.
✅ For each step of the exercise, you should two to two and a half minutes invest and at least 90 seconds stay in the respective stretch. ✅ Use professional tools. No cheap products in the treatment of your pain. If you rely on a defective product here, it can have a negative effect. We have therefore taken the greatest care in the development of our aids. You specifically designed for pain treatment.
✅ Refrain as much as possible on taking painkillers. Our exercises use your pain as a starting point and daily benchmark. You should therefore not artificially suppress it, but use it as a guide for correct exercise performance and stretching intensity. Painkillers would only distort your progress. Give you an unrealistic picture of your pain condition.
✅ Be patient – even if quick results are not uncommon. It may take some time for your brain to store new movement programs, for your metabolism to normalize, and for the tensile forces of tension and counter-tension to decrease.
✅ If pain increases due to exercise, there is no need to panic. A First Aggravation can be a normal reaction of your body. When your entire body statics change through regular exercise, the musculoskeletal system must first gradually adapt to it. However, if you feel permanently worse instead of better after the exercises, your body is signaling to you that you may be overdoing it. Then simply pause for a day or two and/or decrease the intensity a bit in your next exercise sessions, and then increase again in small increments. This is how you gently guide your body to the right eight or nine on the pain scale for you.