I have pain at the top of my spine and across my shoulders. I also have a constant headache and am having trouble getting to sleep. I also get numbness and pins and needles down my arms. What can this mean?

I think you may be suffering "neck headaches". They are caused by the muscles in the upper back or shoulders pulling at the base of the skull, to which they are attached.

Adrenaline is not the friend of the neck headache, so try to avoid stress (or take a remedy such as Stress Relief to help you cope), caffeine and try to commit to the following exercises daily. They take up just 5 minutes collectively:

  -  Standing, turn your head to look over your right shoulder for 10seconds, then you left shoulder for 10 seconds. Repeat twice more each side.

  -  Standing, drop your head to one side while continuing to look ahead. Hold for 10 seconds and swap sides. Repeat twice more each side. To increase the stretch, drop the opposite shoulder.

  -  Standing again, lower your chin to your chest, hold for 10 and then look up to the ceiling and hold for 10. Repeat twice more.

  - Finally, while sitting straight, jut your head forward and hold for 10, then all the way back and hold for 10. Repeat another 5 times and that's your 5 minutes done.

Those exercises stretch and strengthen the neck muscles. If you need extra help, try 200mg magnesium twice a day with food and apply some Atrogel^® (Arnica) before bed and upon rising.

These measures should really help. It's what I did! I'd give it a fortnight if you're disciplined, a month if you're not.

Best wishes

Earle