5 Ways You're Not 'Living' With Chronic Illness - article share day

This short article gave me a much needed kick in the pants today. Excellent advice. I hope you come away inspired to live your best life possible...even with TOS.
http://www.huffingtonpost.com/ilana-jacqueline/personal-health-_b_5482294.html

 Here's an excerpt;

"Chronic Illness is:

• Coped with
• Managed
• Organized
• Contained
• Controlled
• Lived with
• Handled
• Confronted

Managing chronic illness means developing strategies to assist you in moving forward with your life's greater focus with as minimal suffering as possible. Don't head-butt your disease, outsmart it."

My fellow TOSers-Don't hang in there & Gentle hugs~

TOS Diet days 16, 17, 18

Not an hour after I posted my last update, my arms were aching, neck hurt - and here I just told you all I was feeling pretty good.  Then my husband walked by and took my picture-- Busted.

Just look at how I am sitting, horrible! I always start out propped up, sitting straight, but before long this is how I always wind up, trying to get at eye level with the laptop.

One thing is for sure, all the diet in the world will not remedy TOS pain made worse by poor posture and bad ergonomics. 

 I've tried a few things lately to get things up at eye level, and be gentle on the arms. Sitting like that usually last about 10 minutes before I desperately want to slouch again. 

I have been craving carbs like crazy, so I made these banana cookies and was really happy with them. They will be a staple around here now, maybe with a little peanut butter added.

My kids came home with Jets pizza the other night and I had to go lock myself in the bedroom to keep from getting into it. I tried making healthier pizza for lunch using Ezekiel bread-toasted, for the crust, sauce, toppings, nuked for 30 sec-voila! Pizza, right?! Wrong. It tasted like sprouted bread with pizza toppings. Eh.

I have been a good little doobie and not eaten anything that promotes inflammation, no junk, no coffee- sniff. And I've been feeling pretty good. Achy, but the strange Midwest weather is to blame for that.  As long as I can refrain from picking up my grand kids so much (so hard not to) or slouching when I sit, hopefully the pain level will stay calm.

But then with TOS, I never know from one minute to the next how I will be feeling.

Gentle hugs~

My TOS Diet days 12, 13, 14, 15

It is time for a TOS symptom update.

When I began this diet, I was having a lot of TOS pain, so much that my doctor prescribed Gabapentin to see if it would help. I also got a very expensive tube of compounded cream to rub on. 

That was fifteen days ago. I've not started the prescription yet, and the cream is use as needed. Because it is so expensive, I've only used it once so far.

I have noticed that I have not had the usual headaches, and the light throbbing I've become accustomed to in my neck, and arms is very reduced...I barely notice it at all. I've only needed ibuprofen twice in the last few days-another good sign. I think possibly cutting out sugar and refined foods, coffee, and eating only foods considered anti-inflammatory is helping, enough that I am motivated to continue walking by my favorite donuts at the grocery store...and that is saying a lot.

Most mornings I have two cups of green tea, sprouted grain toast, eggs, or whole grain cereal and almond milk, and a glass of water.

Lunch is usually a smoothie, lots of fruit, greens, ground flax. More decaf tea in the afternoon.

Dinner has been challenging, making food that is tasty and anti inflammatory.

Recently we've had:* baked chicken with pesto and cheese on top, brown rice, green beans.

*Turkey meatloaf, spinach tomato salad, sweet potatoes.  

I made banana icecream in the blender couple nights ago, so yummy..the grand kids loved it.

I'm also hanging in there with the gin soaked golden raisins, eight of them every night, on a teaspoon. I take them all at once, chew fast, gag, drink water. My tongue feels tingly after...I'm giving it another week. If the pain gets worse when I stop taking them, I guess then I'll know it was helping.

Today's lunch, pizza on sprouted grain tortilla, two of them. 

That's the diet scoop on day 15.

Gentle hugs~

My TOS Diet days 9, 10 and 11

For the coffee quitting progress, day nine, I had one cup of half caff in the morning, some green tea during the day, and more water. Day 10, just green tea in the morning, a cup of black tea in the afternoon-but no coffee. Day eleven is the same, green tea only so far, and more water. Feeling tired, but I believe that will pass and I hope to be more clear, less headachey, and feel better overall. I'm trying out these organic green teas I found at my local health food store, also Stinging Nettle Tea, which I've read improves inflammation. So far, they all taste like grass water to me. I also drink Lipton citrus green tea, but hope to find a better choice that is organic, less chance of pesticides.

I've pretty much de-junked the cupboards of foods not on my tos diet, so when I get to feeling the itch to snack, I open the cupboard door and there are the nuts, almond butter, exekiel bread, unsweetened applesauce cups, dates, triscuits, almond milk and unsweetened whole grain cereals, raisins, natural dried fruit. Bananas and oranges on the counter.

When I open the fridge, I see apples-malic acid in apples is supposed to reduce inflammation. Also I see almond milk-I blend it fresh in my blender, but you can find it packaged with minimal additives and sugar.

Lots of veggies in there too. I found a mini-food processor at the thrift store and it has been just great to use that to chop stuff, saves my aching arms for sure!

I've continued the smoothies, but backed off from one quart to half that, or more if I want. The bloating is much improved. Pictured here is My TOS Army Green Smoothie: red grapes, spinach, flax, avocado, apple, pineapple juice.

Two nights ago supper was bakes chicken thighs, sweet potaotes and green beans-frozen. Last night supper was chopped salad, my own dressing made with olive oil, balsamic vinegar, raw honey, salt, pepper. Also salmon patties made with 4 eggs, 2 cans salmon, chopped onion and celery, fried in olive oil, salt n pepper. Delish.  

I also made a totally anti-inflammation legal fruit crisp. Ingredients: Mixed fruit/3 chopped apples, 1 can slices peaches(in real juice, drained), 1 cup mixed frozen berries-in a 8x8 baking pan. Topping: 3/4 c. gluten free organic oats ground into flour, 1 c unsweetened coconut shreds, 1 c chopped nuts-walnuts, pecans, 1/2 stick real butter. Drizzle fruit with raw honey or sprinkle coconut sugar, mix topping ingredients together, sprinkle topping over fruit, bake uncovered 350 30-45 min. Yum!

Breakfast has been tea, Ezekiel bread toast, or Ezekiel sprouted grain cereal, or whole wheat squares cereal with raw honey and unsweetened almond milk. That, or eggs and toast, usually a banana too.

I'm including a picture of the chocolate I indulge in every night. Two squares, ok, sometimes four, but it has to be at least 70% dark chocolate for it to be considered anti-inflammitory, according to The Diet for a Pain Free Life book.

Which is fine by me because dark chocolate is awesome.

 Today's smoothie is My TOS pineapple enzyme anti-inflam shake: Fresh or frozen pineapple-not canned. Almond milk, raw honey, ground flax, apple, banana, orange.  For those of you who do not have a high powered blender, I started making smoothies with an inexpensive 'Bullet' blender years ago, so it can be done. Investing in a good blender has been a smart choice though and I highly recommend it.  Thats the tos diet update. Gentle hugs~

 

My TOS Diet Plan ~ Pre-diet

The last few days I've been gearing up to start the diet.
I have used The Green Smoothies Diet for a couple years, love it.
I just finished reading The Diet for a Pain Free Life yesterday afternoon. Overall, good information. I don't agree with a couple things, like using sugar substitutes-I believe fake chemicals have to be irritating and inflammation causing, so I will be using raw honey instead.
I believe in the healing properties of raw honey. My husband had a bad burn and I applied raw honey because I read an article in Mother Earth News that honey heals burns--and the next day the burn was gone!

As I mentioned, I will be gleaning from these books, not necessarily following every word. I'm also trying a few tips I've gleaned off Pinterest for my anti pain & inflammation diet.
I'm throwing it all together to make My TOS Diet.

First order of business in putting together my diet plan was to decide if I should stop my morning habit of one cup of strong coffee. (That's my sister and her family on the mug). I posted this question to my TOS facebook friends, and with their comments in mind, (and my bowel dependency) I've decided to go with caffeinated green tea in the morning (for the bowels), and decaf/herbal tea in the afternoons, with decaf coffee as an occasional treat. I won't know if cutting coffee helps unless I try, right?!

I made a blender full of smoothie with pain-reducing fruits: blueberries, ground flax seed, spinach, raw honey, apple, orange, strawberries. It made 4 pints, I've had one per day, gearing up for my one quart per day smoothie...or one large salad. Gotta get those anti-inflammatory greens in! I prefer smoothies because all the chopping for salads can be flare-inducing.

Next thing was to go grocery shopping. Not a small task in the crummy Midwest snowy weather we're having here. But my husband drove, and pushed the cart, and I pushed on the back of my head...seriously.
I was having a nerve pain flare, up my neck into back of my head. So I walked around the store pushing on the back of my head feeling really odd.
We loaded up on anti-inflammatory foods: nuts, fresh, frozen, non-sugar/salt canned fruits and veggies, fish, dark chocolate, ginger.  We walked right by the aisle with the chips, pop, cookies.
We're going to use Ezekiel bread- sprouted whole grain super healthy (& expensive! I need to learn to make it). And yes, I said we. The hubs decided he wants to do this with me to see if he can loose a few pounds.

I read that Gin-soaked golden raisins help with inflammatory pain, so I got supplies for that experiment.
I guess they're supposed to soak for a week or two before you eat the recommended 8-10 raisins per day.

Tomorrow's the big first day. We just had cheeseburgers for lunch, a last hurrah.
I pointed out we can still have burgers on the anti-inflammation diet, salmon or turkey, on whole wheat.
Which reminds me, The Diet for a Pain Free Life cuts out beef and pork because it purports those meats cause inflammatory response, so we will be cutting that out. However, we will be eating all-natural, lean, local venison. A tweak in the diet that may not work for everyone.

One final thing today- I'm an average size lady, I was up twenty pounds a year ago and could stand to loose another 10-15, but I have zero aspirations of 'skinny' or single digit clothing sizes. Zero. This is not a weight-loss diet for me. Being healthy and free of pain is my only goal, and if I happen to loose a couple pounds, then ok, but if I don't loose weight yet feel less pain-well then hallelujah! (I will say, not carrying the 20 lbs I lost last year has been helpful.)

So I will try to report every other day on how things are going.
Interesting time to be starting this diet, being in the middle of another unexpected nerve pain flareup.

I love to eat cookies or chocolate to self-soothe when I'm really hurting.
I will have to eat grapes and walnuts instead. Drink more water.
I sure hope this diet helps.

So how are things? Four years later...

I'm so glad I've kept this record of what it was like for me to go through rib resection and healing postop. My four year resection anniversary had me going back to refresh my memory of what I was feeling and experiencing at this time four years ago.
*See new, 4 year postop, pictures at the end of this post. To compare, see postop pictures from 2009 here.

It's interesting to go back and re-read posts from that healing phase. I remember it well.

Truth is, four years after right sided rib resection, I feel a bit stuck in that healing phase...in my mind and emotions. Having rib bone and muscle cut out of my body was dramatic and left me with emotions I am still working on getting past.

The initial healing phase postop was brutal for me because of my nature. I am a very sensitive, type 2 person, always picking up other peoples vibes. I have even been called "touchy".
When I am in pain, my nerves are already on total overload, so any talking, touching, loud noise or movement feels very jarring and abrasive to me. Just ask my husband about trying to comfort me years ago while I was in labor, poor guy. He wanted to help and each time he started rubbing my back I would hiss at him- "Don't touch me!"

However, healing takes time, that cannot be overstated-especially after rib resection surgery where nerves are stretched, things are removed and muscle rearranged. No one can expect to remain still and undisturbed for that extended healing period. I remember feeling so incredibly frazzled all the time after surgery.
Other folks with different natures probably do not experience the same emotional postop healing issues and would take my comments here as overly dramatic. In my experience (and that is what I share here on my blog) that postop phase was traumatic- in fact my psyche has still not recovered. 
Thus, the left sided resection that was recommended, that I realize would spare me from some of the left sided TOS issues I deal with, well it's just too hard for me to fathom signing up for more trauma.

Having said that, my current state is- not too bad.

The long red hair is shorter now. It had to go, too much weight for my TOS neck.

I had additional surgery two years after resection that improved more of my TOS symptoms.

I currently go for ABM (Anat Baniel Method-a type of Feldenkrais) sessions once every two weeks. The mind/body education and gentle movement of this therapy are teaching me how to organize my movements to lessen the stress on my neck, shoulders and upper body. Through this therapy it has become clear that my right side, the side that was resected four years ago, moves more, is free-er, less restricted, and my left side-where I have the bigger cervical rib and still need resection- is more frozen, stiff, and very guarded.

I have many of the common issues I see other TOS folks commenting about on TOS support groups.

Weather affects my pain level.
I have lost upper-body strength from limiting my arm movement.
I juggle a lot of things to minimize the flareup's of TOS pain.
Driving more than a quick trip always leaves me needing pain meds afterward.
I worry about a left-sided blood clot (I'm super careful with that arm when I sleep at night).
I, like most TOSers, continue to seek ideas to manage my life with TOS.

On my list of things to try are; acupuncture, taping, botox injections, Melt method therapy, anti-inflammation diet. My doctor prescribed an antidepressant to help with the pain. I was *very* skeptical and resistant to the idea, but dealing with pain has a way of wearing you down.
I gave in and decided to give it a try. Once I was past the initial startup side effect phase, I am happy to report that I have noticed a reduction in TOS achy pain symptoms.

I take omega 3, B12, magnesium daily. I will be adding vitamin D soon also.

I recently went back to working as an in-home caregiver, very part time, very light duty.

I have gained weight, up two sizes- partly from restricting my activity to avoid TOS pain, partly because donuts make me feel better-at least while I'm eating them.

All-in-all, my life with TOS has its challenges, but they are manageable.

I have found great support and ideas from online TOS groups. I appreciate the people who share their common TOS struggles and encouragement however they can-with suggestions, a word of support, or just offering a place to vent where everyone understands, because we are each living our own journeys... with TOS.


Four-year postop pictures below.
You can see my right resected side is lower than my left side. My neck on the right is straighter also.

The transaxillary scar is barely visible, 2 1/2 inches below the crease.
My armpit is mostly numb, including part of the back of my upper right arm .

 

So that's the scoop four years postop. As always, if you have any TOS questions, don't hesitate to email and ask.

Flareup's are so inconvenient

I recently returned home from traveling over a thousand miles to see my grandsons, sixteen months and newborn. It wound up being an extended trip with lots to do. Unfortunately, I did not listen to the TOS advice I give to others, nor to the signals my own body was giving me.

I over did it.
There was so much to do, much that I do not normally attempt.
Lifting, carrying, bending, reaching, playing.
I just couldn't resist. It was all such fun!

Until that darn pokey, pinchey, pulling, needley, burning, jabbing, searing pain from my ear and neck down through my traps and into my arm. It got really bad.

A doggone flare up.

Just when I needed to be able to make the most of what little time I get with my precious little guys who are growing up so far away, that dreaded irritation and pain surged intolerably.

I had to employ every trick and tool I've learned to fend off a plunging depression.
I admit, the pain pushed me to an emotional edge. I vented a bit, with tears.
Pain has a way of purging the truth out of you like nothing else can.

I was sad, knowing I needed to take it down a notch and slow down, even though I didn't want to.
But I also knew I would be no good at all for anyone if I didn't take care of myself and pay attention to what my body was telling me.
I heated up my microwave rice pack, dropped in a few drops of lavender essential oil, took muscle relaxer and pain pills, got out my mp3 player and listened to some Ease Pain sessions, then some light piano music.
I had to make myself rest.
I proposed my problem to the facebook TOS group. The responses were wonderfully warm, supportive and helpful. Exactly what I needed, a word from people who understand because they've been there.
"Get down on the floor. Let the kids crawl in your lap, no lifting, do the best you can and let the rest go."

That was wise advise indeed for this TOSer.  I tried to heed the advice, though it was really hard for this new grandma to always comply.

A Day in MY Life With Thoracic Outlet Syndrome

It is 6:48 am. My dog is staring up at me over the edge of the bed, whining and doing her potty dance. I roll to get up off my chiropractic mattress and realize I should not have slept with that pillow last night.

My feet land on the floor and I reach back to rub my neck as I head toward the door to let the dog out. I attempt a 'systems check', turning my head slowly, left and then right, and back to the left, bending my arm and rotating slowly at the shoulder.

Feeling pretty good this morning, I think to myself.

Mind you, this is compaired to having constant ear, neck, jaw, back, and arm throbbing for several years due to Thoracic Outlet Syndrome before my right first rib was surgically removed through my armpit. Yes, compared to that- I think I'm feeling pretty good this morning.

While the dog does her morning business outside, I get the coffee started; half-caff...or decaf, depending on the morning. Too much caffiene would surely tweak my already strained nerves and tip off a cascade of effects that cannot be turned back once they begin.

I recently decided I had no choice but to chop off my long hair. The weight of it all was just too much for my weak and grumpy neck muscles that have to compensate postop from having been partially removed.

I apply deodorant, and cringe as I rub the stick over my rib-resected armpit, enduring the now familiar prickly numbness from nerves that did not fully rebound postop. Turns out that having a large mans hand in that small space stretching out your nerves complicates things a bit.
Did I get it on? I wonder.  I have to actually watch myself smear it on to be sure.

Before I head out the door I take a deep breath and wash down some pills, stuff my cell phone in one pocket, my little pocketbook and keys in the other pocket, and head out the door. I miss being able to carry a purse and feel prepared for any emergency. It wasn't a tough choice though really; cute purse or throbbing arms? Enough said.

As I head down the driveway, I instinctively pull my seatbelt out and hold it away from me as I drive. The pressure of the belt against my neck and shoulder causes that pinchy pokey nerve pain that eventually escalates into throbbing constant aching- and I cannot bear that. So I compensate, and pray as I drive with my seatbelt sortof on that God might protect me and any police officers will be understanding. (Update: I have since received a letter from my doctor-per state law- stating that I need to adjust my seat belt for medical reasons, and have begun using a belt clip that holds the belt away from my neck.)

I get a text from my daughter, who is away at college. She wants to followup with the surgeon soon because she is having recurring symptoms since her resection in 2005. Both our kids also have Thoracic Outlet Syndrome due to cervical ribs (an extra set of ribs in the neck) and have had a rib removed through their armpits too. We have comiserated about our numb armpits. I sigh as I read her text, breathe a little prayer and make a note to call the doctor when I get back home.

After my apointment, I stop at the grocery store. I've gotten used to parking far away from the store, out where I can pull through two parking spaces so I don't have to wrench my neck around to look behind me to back out of a parking space. A couple seconds too long in that position and the pain in my arm coupled with the very real possibility of a blood clot in my non-resected TOS side prompts me to not care about having to walk a little further into the store.

I only need a few things from the store today, but one of them is milk. I know from experience that the weight of several pounds of milk hanging from my arm would definitely pull down on my neck and shoulder, squish nerve,s and set off that darn chain reaction that does not stop once it starts up. It also makes my hand turn a nice shade of blue; and blue doesn't match my outfit today -so I'll just grab a cart.

I run into a friend I have not seen in a while. She wants to hug me, and being the people pleaser I am, I oblige; even though my experience has taught me that I am always just one too tight hug away from a flare up of nerve pain misery.

The day winds down and it's been a good one, productive, with lots of adjustments along the way to avoid flaring up. My physical therapist would remind me that awareness is key in managing my symptoms.  I must always be aware of what my body is telling me. Listen. Pay attention. I have to do regular mental systems checks. Is my posture off? Is my head turned slightly to one side?  It is definitely a juggling act to live with TOS.

Always having to pay attention to these little things in order to avoid incapacitating pain is a skill one hones over time out of necessity. Why that throb in my arm, but only to the elbow this time? I notice my bra straps are a bit tight, so I push them out to the edge of my shoulders, away from the tender nerves and arteries that cannot take the pressure.

The dog is back. She is looking pittifully up at me with those sad eyes asking to go for a walk. I clip her leash onto my belt loop, and bend my arms up at the elbow as we walk to avoid any arm and hand throbbing by letting them hang down.

It's time for bed now. As I drift off to sleep, flat on my back without a pillow, I wonder about what tomorrow will bring? What adjustments will need to be made?

Whatever it brings, I'm just thankful I've gotten this far along on the journey, even with TOS.

Seat Belt Clip Review #1 - Master Design waist belt clip

Seat belt clip Review-

This particular clip by Master Design is very hard to re-open once you snap it closed. I had to pry it open with a screwdriver. You would need to have a clip for each seatbelt you use. My experience with this particular clip was that once you slide the shoulder portion of the belt in the clip, the tension pulls up on the clip and twists the whole belt up so that the shoulder portion of the belt can slide out. My daughter, and fellow TOSer, gave me this review of the clip- "It still leaves the shoulder strap against my shoulder, still putting pressure on it, so it really does not help at all." 

I have a different kind of seat belt clip on order. It clips up where the belt retracts and holds a bit of slack in the shoulder portion.  I will post our review of that type of clip soon.
Above all, stay safe out there on your journey...with TOS.

TOS...it's complicated.

If you've happened to wander upon my blog, be sure to take a minute to back track and read about the beginning, about how my kids - son and daughter, have the same condition and how it has affected our lives. I blogged my way through healing from rib resection, and my continuing journey...with TOS.

The Labels along the side may be of some help if you are looking for somthing in particular.
I hope you find some helpful tidbits here.
Feel free to email me if you have a question.
"It is what it is."
Life moves on, even with TOS.

TOS Driving Dillemma

My family has become so frustrated and concerned about my holding the seat belt away from me while I drive that they found our State's regulations online for seat belt exemptions and sent it to me.
I printed this information and took it with me to a recent doctor appointment. I asked nicely for a letter to exempt me from wearing the shoulder belt, or at least to be allowed to adapt it. I was given two letters, one for my car glove box and one to carry. Today I ordered these seat belt adjusters. There are several styles to choose from. I've read reviews on several styles about the clip slipping-more frustration, and who needs that? I will update you on how well these particular clips work. I will give one to my dear TOS daughter who struggles with the same seat belt issues-actually more since she is slightly more vertically challenged (love you;).

I encourage all my fellow TOSers to check on your State regulations regarding seat belt use and how you might adjust to make driving or riding in your vehicle easier for you to do. Moving ahead on our journey...with TOS. Stay safe!

Some days are just too much-Juggling 104

When you have TOS, there are lots of things to be mindful of in managing your condition so your flareups and pain are kept at the lowest level possible.
In previous articles here, I have discussed some of the things we can be aware of so we can adjust where needed.
Some days, however, it can all get to be too much.



We mind our posture, do our range of motion exercises, and tuck our chins.
We avoid lifting and carrying, we loosen our bra straps and stop carrying bags slung on our shoulder.
We drink our water, we read and learn all we can about TOS, we ask questions.
We learn our limits and try our darndest to stick to them.
We hate it but we must talk about our physical situation with our loved ones, in hopes they will be understanding and even supportive.
We warn-"Be careful hugging"-sometimes no hugging at all-too painful, though they do not really understand. How could they unless they walked a mile on our TOS shoes?
We massage, we heat, we ice, we apply creams and take pills.
And then tomorrow, we will start all of this, all over again.
It can be exhausting, and to top it all off then we hear from a well-meaning person-"Well gee, you don't look sick."
Sigh.
My fellow TOSer, I gently pat you on the back and say-I know.
This thing is trying, frustrating and difficult.
Maybe sometimes we need to drop all the stuff we think we need to juggle so we can reassess and just pick up the balls that are most important and let the other ones go.
We just do the best we can each day, and keep trying to juggle our way through on this journey with TOS.

Juggling TOS 103

Come to think of it, juggling would be near impossible for most TOS folks I know.
But we do have things to figure out and need a plan of action, to be prepared in advance-more than most folks.
So more tips I have found helpful in managing my TOS...

Magnesium is a great natural muscle relaxer!
I have taken it nightly for years and find it very helpful.
250-1000 mg of a combination Magnesium in capsule or powder form(not tablet).
Vitamin C helps aide the absorption of Magnesium, and Calcium is another recommended supplement to calm tense muscles.



When watching tv, a movie, at a lecture, sit in the middle and look head-on.
Having to turn your head/neck even slightly to the right or left for an extended period may trigger TOS pain symptoms for some people (like myself).
Also, don't feel wierd about bringing a little pillow with you to support your head, neck, back.

Sit on a large exersize ball at your computer desk or even at the dinner table.
Your spine is connected, and what helps your core and lower back strengthen will travel up to your neck and shoulders as well.

If you have a dog, clip the leash onto your belt loop when going on walks. You and your dog will get your needed exercise, without stressing your arm or shoulders.

-

If more tips come to mind I will be sure to post a Juggling TOS 104.
Take care.

Juggling TOS 102

More tips I have learned that may be helpful to the fellow TOS traveler...

Whenever possbile, when parking your car, even if you have to park farther away, find a place you can pull through so you do not have to wrench your neck around to back out of a parking space.



The furniture you relax in like living room couch or chair, should fit 'your seat'. When you sit, your feet should be on the floor, your back, head and neck supported and not pushed forward.
If the fit is not right, prop yourself with pillows, even using a large bed pillow to get the fit right.

Learn ways to de-stress. Deep breathing techniques can be very helpful.

A Therea-cane or S-hook can be helpful for massage.
I have found The Trigger Point Therapy Workbook to be a helpful resource.

You may enjoy loud, fast-paced music; however, softer, calming music may be a refreshing tension reliever.

Educate yourself on your health condition. Knowledge can help take the fear and stress from the situation. Libraries, internet searches, youtube videos, forums of TOS patients can all be very informative and helpful.

Learn to break down some jobs into smaller more manageable tasks. Such as carrying groceries-ask for bags to be loaded very lightly, and carry less. Many stores will load your groceries for you as a free service if you request.

Take care to get enough sleep, the lack of which greatly affects stress and tension levels, and therefore can trigger TOS pain symptoms.
Melatonin tablets can be helpful. A small snack at bedtime may be advised to avoid middle of the night drop in blood sugar from waking you.

Find and utilize the support systems you need to cope with TOS.
Online support groups and forums can be a great encouragement and resource.
Local hospitals, community centers, churches and libraries all can be places for meetings that might benefit you and help you meet others with similar concerns.

Stay tuned for Juggling TOS 103....comming soon!

Juggling Thoracic Outlet Syndrome (TOS) 101

Even with stretches of relatively symptom free days, I have learned the hard way I must stay on top of managing any symptoms that do begin to show up, and juggle several things to help keep symptoms at bay.
Here are a few tips I'd like to share that may get you thinking about what you might incorporate into your routine to help alleviate your TOS symptoms.



Do not wear heavy winter wool coat, especially for several hours at a time.
Go for a thermal but lighter winter coat.

Do not hang purses, bags, computer bags off your shoulders - ever.
Opt for hand held, and limit use of those to only when necessary.
Some women would never belive it, but it IS possible, and very freeing, to carry necessities only in your pockets.
I have sewn a small patch of velcro onto the inside of one coat pocket to keep my small card, money wallet from falling out.

Do not wear heavy beaded necklaces or scarves made of heavy material.

Do not wear your hair in a pony-tail, at any length, but especially if it is long and heavy. It forces you to carry your head in slightly a different position, taxing your already stressed neck and shoulder muscles, especially when sitting or riding in a car.

Do not wear very heavy winter sweaters. Opt for light layers.

For the Laides-Do not wear Bra straps tight, and avoid racer-back style bras as the straps push in toward neck/brachial plexus area.
Push straps to outer edge of shoulder, or invest in a good strapless bra.

Do not force yourself to do the many upper body exercises you see suggested for health and weightloss.
Focus on what you can do. Walking and cardio is good for people on a TOS journey. Per my own doctor's recommendation, for the rest of my life I should avoid pull-ups, push-ups, and gym machines that repetitively strain the neck and shoulder area...or risk a flare-up. Even Thera-bands cause flare up for me.
No excuse to avoid the sit ups though;)

Do not look down at laptop or computer screen. Get it up at eye-level! Use couch pillows, books. Don't block the computer air vent, but get it up at eye level for better head neck upper body posture.

Do not drink excessive caffiene; exacerbates any condition dealing with nerves.
Cut back, go decaf, find a new beverage- it does help.

Sleep with the right pillow for you, which may be no pillow at all.
A too-fluffy pillow is terrible for the TOS juggler.
A small towel rolled up under your neck, a small travel pillow, any of the fancy cervical pillows sold at bed stores, find what works for you.

Learn how to politely inform people that it is painful to hug when greeting.
Also, the friend who likes to drape an arm over your shoulder, no no.
Maybe become known for your cheery handshake or high-five, fist bump, whatever.

Do not drive with your head forward, pull back. This tip has SAVED me.
I did not realise I was driving like that, with my head sticking forward, stressing my poor neck.

Look for more tips in Juggling TOS 102...and Juggling TOS 103...and 104!