Straighten Up and Fly Right!

It’s airline travel season and it is time to share some coping tips for all the hours of sitting in that cramped little seat.

When flying, the biggest enemies are inactivity and improper posture.  The combination of them both leads to soreness or stiffness in the lower back, legs, shoulders or neck.  Here are a few tips that will help:

Use pillows & blankets for postural support

1. This step should help to reduce the postural strain that improper sitting places on your body.
2. Sit with your hips back against the back of the seat to get the maximum support from the seat.
3. Place the blanket or pillow between the small of your back and the seat back.  This will help to support your lower back in its natural curve and reduce low back pain.  This is especially helpful if you are suffering from any disc related issues.
4. Place the pillow behind your neck and keep the back of your head rested firmly against the headrest so that you can feel your neck being supported.  This helps to keep your neck in its neutral curved position and reduce neck stiffness.
5. If you follow these steps you should feel like your upper body is fully supported in a more natural position.  You should feel less strain or discomfort in this position

Get some exercise

1. All that sitting without any real movement can make you achy and stiff.  The perfect solution is a bit of exercise.  Any simple exercise or movement helps increase blood flow and lubricate your joints.  Improved blood flow nourishes and oxygenates your body’s tissues and helps in waste removal, leaving you feeling healthier and more refreshed.
2. Get up and walk around.  Use any excuse to go for a walk:  Get a glass of water; Go to the bathroom; take a tour of the cabin, etc.
3. If you feel pretty stiff the first time you get up, it’s a sign that you should be doing it more often!

Get an aisle seat

1. All that getting up and walking around is never going to happen if you are stuck in the middle of a long row. Make it easy for yourself to get up at will.
2. The aisle seat also means that you have to get up every time one of your neighbors wants out, so unless you are planning on sleeping on your flight, being asked to get up is a perfect chance to stretch out a bit.

Use your time between flights

1. If you are stuck waiting for a few hours between flights, take the chance to walk around.  A good solid hour of walking can do wonders to reverse all the damage that sitting for 6 hours does to your body.
2. Get a massage! Some larger airports are now offering chair massage.  This is the very best way to refresh and restore your body for the next leg of travel.

Beware deep vein thrombosis

1. Deep vein thrombosis is a blood clot that can form in your calf.  It may feel like a bit of pain or swelling in your calf.  This is only mildly annoying, but if left untreated can result in the clot breaking free and blocking the blood supply to your heart or brain.  If you feel soreness and swelling in a calf muscle after a flight, consult your doctor.  The typical treatment is a round of blood thinners to gently break down the clot.
2. It is much more difficult for a clot to form if you are moving about.  Get up and walk around every now and then to keep the blood flowing in your legs
3. Try calf raises.  While you are seated you can practice going up on your tippy toes and back down again.  The constant flexion and relaxation of your calf muscles act like a pump and move the blood faster through  the calf.

Some other tips

1. The air is pretty dry in the cabin, so keep drinking water to keep yourself hydrated.
2. Try the in flight exercises.  Most planes have neck and shoulder exercise routines available in their in flight magazines.  Try them out.  It might look a little silly, but they definitely help.

Pregnancy Massage – Good for Mom, Good for Baby!

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Hormone regulation

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression). These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Reduction of swelling

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

Improvement of nerve pain

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.

Other potential benefits of prenatal massage:

• Reduced back pain
• Reduced joint pain
• Improved circulation
• Reduced edema
• Reduced muscle tension and headaches
• Reduced stress and anxiety
• Improved oxygenation of soft tissues and muscles
• Better sleep

What precautions should be taken when seeking prenatal massage?

As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.

Body position during prenatal massage

Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.

Seek an appropriate massage therapist

It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy needs and sensitive areas of the body.

Be aware of sensitive pressure points

Trained prenatal or pregnancy massage therapists are aware of pressure points on the ankles and wrists that can gently stimulate pelvic muscles, including the uterus. Certified prenatal massage therapists are trained to avoid very specific and intentional pressure to these areas during pregnancy. Any woman who has experienced pre-term contractions or consistent Braxton-Hicks contractions should alert her therapist to that fact so that pressure points can be avoided completely.

Women with the following conditions should speak with a health care provider prior to receiving a massage:

• High risk pregnancy
• Pregnancy induced hypertension (PIH)
• Preeclampsia
• Previous pre-term labor
• Experiencing severe swelling, high blood pressure, or sudden, severe headaches
• Recently gave birth

Incorporating Massage Into Your Prenatal Care

Women can begin massage therapy at any point in their pregnancy – during the first, second, or third trimester. The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement proven to improve pregnancy outcome, and maternal health. Consult with your midwife or obstetrician before beginning any new therapeutic practice

What is Shiatsu?

Shiatsu is a Japanese form of bodywork. The word shiatsu means “finger pressure”, and shiatsu is sometimes described as a finger pressure massage.  Like acupuncture, shiatsu is based on the holistic system of traditional Chinese medicine, where illness is thought to result from imbalances in the natural flow of energy, or qi (pronounced “chee”) through the body.

Shiatsu therapists use finger and palm pressure to energetic pathways, called meridians to improve the flow of qi.  A scientific explanation is that shiatsu calms an overactive sympathetic nervous system, which improves circulation, relieves stiff muscles, and alleviates stresss.

What does shiatsu feel like?

The shiatsu therapist applies pressure using his or her fingers, thumbs, and/or palms in a continuous rhythmic sequence.  The pressure feels more localized, because unlike other types of massage, the finger pads are used to apply pressure for most of the treatment instead of the entire palm.  Certain pressure points may feel tender, which some people describe it as “good pain,” very similar to how a deep tissue massage can feel.  Many or our clients say shiatsu is as relaxing as a traditional forms of massage therapy.

What should I expect during my visit?

The treatment is done on a low massage table or on the floor. And, unlike other forms of massage, with shiatsu no massage oil is applied, so you remain fully clothed during the treatment. You may be asked to bring comfortable clothing to wear.

If you feel any discomfort or pain during the treatment, tell your therapist and he or she will adjust the pressure so that it is comfortable to you.

What conditions is shiatsu used for?

• Relaxation
• Back pain
• Headache
• Premenstrual syndrome
• Anxiety
• Insomnia
• Neck and shoulder pain
• Tiredness
• Recovery from injuries
• Stress
• Arthritis pain
• Poor digestion
• Constipation
• Depression

Precautions

Shiatsu is not recommended for certain people:

• infectious skin disease, rash, or open wounds
• immediately after surgery
• immediately after chemotherapy or radiation, unless recommended by your doctor
• people with osteoporosis should consult their doctor before having shiatsu
• prone to blood clots. There is a risk of blood clots being dislodged. If you have heart disease, check with your doctor before having shiatsu
• pregnant women should check with their doctor first if they are considering getting any type of massage or bodywork. Shiatsu in pregnant women should be done by massage therapists who are certified in pregnancy massage.
• shiatsu should not be done directly over bruises, inflamed skin, unhealed wounds, tumors, abdominal hernia, or areas of recent fractures.

More Than Pampering, Massage is a Proven Health Benefit

Is massage just for pampering or does it have true biological effects? While massage may have developed a reputation as a treat for people who love pampering, new studies are showing it has a wide variety of tangible health benefits.

Research over the past couple of years has found that massage therapy boosts immune function in women with breast cancer, improves symptoms in children with asthma, and increases grip strength in patients with carpal tunnel syndrome. Giving massages to the littlest patients, premature babies, helped in the crucial task of gaining weight.  And as reported in our previous blog,  recent studies showed muscles rebounded better if massaged after exercising to exhaustion.

The American College of Physicians and the American Pain Society now include massage as one of their recommendations for treating low back pain, according to guidelines published in 2007.

New research is also starting to reveal just what happens in the body after a massage. One study, for example, found that a single, 45-minute massage led to a small reduction in the level of cortisol, a stress hormone, in the blood, a decrease in cytokine proteins related to inflammation and allergic reactions, and a boost in white blood cells that fight infection.

There’s been a surge of scientific interest in massage. The National Center for Complementary and Alternative Medicine, part of the National Institutes of Health, is currently spending $2.7 million on massage research, up from $1.5 million in 2002. The Massage Therapy Foundation, a nonprofit organization that funds massage research, held its first scientific conference in 2005. The third conference will be in Boston next year.

The research is being driven, in part, by massage therapy’s popularity. About 8.3% of American adults used massage in 2007, up from 5% in 2002, according to a National Health Statistics report that surveyed 23,393 adults in 2007 and 31,044 adults in 2002, the latest such data available. Massage was expected to be a $10 billion to $11 billion industry in 2011 in the U.S., according to estimates by the American Massage Therapy Association, a nonprofit professional organization.

“There is emerging evidence that [massage] can make contributions in treating things like pain, where conventional medicine doesn’t have all the answers,” said Jack Killen, NCCAM’s deputy director.

The massage therapy field hopes that the growing body of research will lead to greater insurance coverage for its treatments. Washington is the only state that requires insurers to cover massage therapy.  About 8.3% of American adults used massage in 2007, up from 5% in 2002, according to a National Health Statistics report, but most private insurers generally provide very limited coverage for massage.

Here is a summary of some important research findings:
•    A full-body massage boosted immune function and lowered heart rate and blood pressure in women with breast cancer undergoing radiation treatment, a 2009 study of 30 participants found.
•    Children given 20-minute massages by their parents every night for five weeks plus standard asthma treatment had significantly improved lung function compared with those in standard care, a 2011 study of 60 children found.
•    A 10-minute massage upped mitochondria production, and reduced proteins associated with inflammation in muscles that had been exercised to exhaustion, a small study last month found.

Massage is already widely used to treat osteoarthritis, for which other treatments have concerning side effects. A study published in the Archives of Internal Medicine in 2006 showed that full-body Swedish massage greatly improved symptoms of osteoarthritis of the knee. Patients who had massages twice weekly for four weeks and once a week for an additional four weeks had less pain and stiffness and better range of motion than those who didn’t get massages. They were also able to walk a 50-foot path more quickly.

“If [massage] works then it should become part of the conventionally recommended interventions for this condition and if it doesn’t work we should let [patients] know so they don’t waste their time and money,” says Adam Perlman, the lead author of the study and the executive director of Duke Integrative Medicine in Durham, N.C.

Could Massage Boost Muscle Fitness?

“If someone starts an endurance exercise training program, after two or four months of training, depending on the intensity, you essentially double the volume of mitochondria in muscle,” says researcher Mark A. Tarnopolsky, MD, PhD, a professor of pediatrics and head of Neuromuscular and Neurometabolic Disease at McMaster University in Hamilton, Ontario, Canada.

Mitochondria, he says, help the cell to take up and use oxygen: “The muscles’ ability to extract oxygen is proportional to the amount of mitochondria that are there.”

“Exercise plus massage seems to enhance that pathway,” Tarnopolsky says.

In his recent study researchers found that massage activated genes that promote the creation of mitochondria, structures that are the energy factories inside cells. The fitter a muscle cell is, the more mitochondria it tends to have.

If further research can duplicate and expand on these findings, Tarnopolsky says that would mean that massage may be uniquely beneficial to muscle recovery and muscle growth.

In recent years, a number of studies have shown that remedies for muscle soreness that work by turning down inflammation — things like ice baths or anti-inflammatory medications — may also have a downside. They may also block muscle repair and growth, which depends on inflammation.

“People were starting to feel it was a one-to-one link:  You suppress inflammation, you [lessen] adaptation,” says Tarnopolsky.  “But this appears to be an intervention that suppresses the inflammatory response but still allows, and actually enhances, the [recovery] response.” The study is published in the journal Science Translational Medicine.

Massage May Be Serious Medicine

Experts who reviewed the study for WebMD say it is one of the first to document how human muscle cells respond to massage, a popular therapy that has struggled to gain respect as serious medicine.

And it echoes a 2008 study in rabbits, which found that rubbed muscle tissue recovered more strength after exercise than muscle tissue that was simply rested, with less swelling and inflammation.

Some scientists who say they were once wary that massage had any real benefits, beyond relaxation, say they are starting to come around.

“I went into all of this truly skeptical,” says Mark H. Rapaport, MD, chair of the department of psychiatry and behavioral services at Emory University in Atlanta.

“I’ve changed. I think there is something there. We saw profound biological changes associated with it,” says Rapaport, referring to a 2010 study published in The Journal of Alternative and Complementary Medicine, which found that Swedish massage boosted immune function and decreased stress hormones compared to a placebo.

“There’s a real consistency between their results and our results,” Rapaport says. “I was amazed at how positive their results were based on a really brief intervention.”

-from article on WebMd, Feb1, 2012

Study Works Out Kinks Identifying the Benefits of Massage Therapy

Scientists identify the mechanism behind the therapy’s benefits, comparing biopsies to show that the interaction with muscle proteins reduces inflammation and helps cells recover.

The word massage alone elicits deep relaxation and stress relief, and now a new study sheds light on how deep touch works to ease pain and promote healing in sore muscles.

Researchers at McMaster University in Canada found that massage affects the activity of certain genes, directly reducing inflammation in muscles — the same result you’d get by taking aspirin or ibuprofen — and boosting their ability to recover from exercise.

The study involved 11 young men who were willing to engage in what the researchers described as “exhaustive aerobic exercise” — the equivalent of an intense spinning class. The men rode stationary bikes to the point of exhaustion.

After the workout, each man received a 10-minute Swedish-style massage on only one leg; the other leg served as the control. They also had biopsies taken from their leg muscles before and after exercise, immediately after massage and then again two and a half hours later.

Researchers found that massage set off a series of molecular events in muscles that helped reverse discomfort related to exercise. Massage dampened the activity of proteins known as inflammatory cytokines, which cause inflammation and pain. It also increased levels of proteins that signal the muscles to produce more mitochondria, the cell structures that produce energy and help muscles recover from activity.

Tiffany Field, a leading researcher on the effects of massage and director of the Touch Research Institute at the University of Miami Medical School, says she found the results “very believable.” She was not associated with the new research. (Field notes that her group is planning to study the effect of massage on some of the same inflammatory cytokines in HIV-positive pregnant women.)

Massage basically has the same pain-relieving effect as drugs like aspirin, ibuprofen (Advil) and naproxen (Aleve), says Field. Known as NSAIDS, for nonsteroidal anti-inflammatory drugs, these medications work by reducing levels of substances called prostaglandins that increase levels of inflammatory cytokines. “By reducing the inflammation — or the pro-inflammatory cytokines, to be specific — you would reduce pain,” says Field.

Mainstream medicine has often dismissed massage as a bona fide therapy, but “these findings will have an impact on traditional medicine, as every ‘beneath-the-skin’ finding helps,” says Field.

The study was published in Science Translational Medicine.

Do Spinal Curves In Your Neck, Mid Back and Lower Back Affect Your Health?

by TIMOTHY WANG D.C.,Q.M.E.

Chiropractic was founded in 1895 after the hearing was restored in a patient following a spinal adjustment to the upper region of the spine.   Since then our profession has been conducting research to help determine why spinal manipulation or adjustments work so well. Many conditions have been studied, as well as the physiological responses to the adjustment including blood chemistry changes including hormone levels, blood pressure changes, circulation changes, and many other parameters of health.

Posture, bone alignment and spinal curves have long been evaluated in patients presenting with muscle and joint complaints by most of the health care professions, including chiropractic.  But the question remains: how important are spinal curves in the overall health picture of the patient?  Can alterations in the “normal” curve lead to future trouble or be the cause of a current condition?

A recent study reported the results after conducting a “systematic critical literature review” where all research published on this subject was reviewed for quality and content.  They gathered 54 studies published between 1942 and 2008, which included over 20,000 patients and reported the association between the sagittal curve (curves when looking at a person from the side) and various health conditions.

There were many different types of studies and methods used to evaluate the sagittal curves of the lumbar (low back) (38 studies), thoracic (mid back) (34 studies) and cervical (neck) (6 studies) spine. These methods included plain x-ray (25 studies), MRI (1 study), photographs (3 studies) visual analysis or, by the eye (5 studies) and those using a variety of instruments (21 studies).

A strong association was reported in five studies with an increased angle in the midback/thoracic spine (kyphosis – sometimes referred to as “humpback”) with lung disorders causing breathing problems.  Poor physical function and pelvic organ prolapse were also strongly associated with kyphosis.  A moderate association was found when the low back curve (lordosis) was reduced, which was associated with an increase in low back pain.  Similarly, future osteoporotic midback/thoracic compression fractures were moderately associated with kyphosis or “humpback” deformity.   Kyphosis was also moderately associated with heavy household activity, uterine prolapsed and death in three other studies.  No association was found in many studies.

The conclusion of the article reports most of the studies did not fulfill the basic requirements for this type of study or had design flaws. They encouraged researchers to use new/better approaches to study this association between spinal curves and health and disease. 

Deep Touch Relieves Pain

A new study sheds light on how deep touch works to ease pain and promote healing in sore muscles.

Researchers at McMaster University in Canada found that massage affects the activity of certain genes, directly reducing inflammation in muscles — the same result you’d get by taking aspirin or ibuprofen — and boosting their ability to recover from exercise.

The study involved 11 young men who were willing to engage in what the researchers described as “exhaustive aerobic exercise” — the equivalent of an intense spinning class. The men rode stationary bikes to the point of exhaustion.

After the workout, each man received a 10-minute Swedish-style massage on only one leg; the other leg served as the control. They also had biopsies taken from their leg muscles before and after exercise, immediately after massage and then again two and a half hours later.

Researchers found that massage set off a series of molecular events in muscles that helped reverse discomfort related to exercise. Massage dampened the activity of proteins known as inflammatory cytokines, which cause inflammation and pain. It also increased levels of proteins that signal the muscles to produce more mitochondria, the cell structures that produce energy and help muscles recover from activity.

Massage basically has the same pain-relieving effect as drugs like aspirin, ibuprofen (Advil) and naproxen (Aleve). Known as NSAIDS, these medications work by reducing levels of substances called prostaglandins that increase levels of inflammatory cytokines.

The study was published in Science Translational Medicine.

What is Deep Tissue Massage?

Deep tissue massage is a type of massage aimed at the deeper tissue structures of the muscle and fascia, also called connective tissue. Deep tissue massage uses many of the same movements and techniques as Swedish massage, but the pressure will generally be more intense. It is also a more focused type of massage, as the therapist works to release chronic muscle tension or knots (also known as “adhesions.”)

Will A Deep Tissue Massage Hurt?

It shouldn’t hurt, but it’s likely to be a bit more uncomfortable than a classic Swedish massage. You should always feel free to speak up if the pressure is too much for you.  Remember that it is important to drink a lot of water after a deep tissue massage to help flush lactic acid out of the tissues. If you don’t, you might be sore the next day.

It’s possible that you might feel some soreness the day after a deep tissue massage even if you do drink water. This just means a lot of waste products were flushed out of the tissues. It should pass within a day or so.

How Fast Will I Get Results With A Deep Tissue Massage?

It’s important to be realistic about what a single deep tissue massage session can achieve. Many people ask for more pressure, thinking that if the therapist just pushes hard enough, they can get rid of all their knots in an hour. This just won’t happen.

In fact, undoing chronic knots and tension built up over a lifetime is best achieved with an integrated program that includes exercise, work on your posture and ways of moving, relaxation techniques and a regular sessions of therapeutic massage.

Finally, while deep tissue is certainly valuable, you should be aware that gentle styles of massage like craniosacral therapy can also produce profound release and realignment in the body.

Massage and Healing Injuries – a Simple Guide

Specifically targeted injury massage helps soft-tissue injuries (such as muscle pulls and strains, tendonitis, ligament sprains, and whiplash) heal faster. Massage reduces spasm, pain, swelling, and formation of excess scar tissue. Massage also breaks up excess scar tissue and adhesions (stuck together tissue) that weaken muscles and contribute to further injury.

“Skillful, knowledgeable massage can make the difference between a one-time muscle strain that takes a few weeks to resolve and a painful, limiting, chronically recurring condition… By applying skills to the proper formation of scar tissue, the reduction of edema, the limiting of adhesions, and the improvement of circulation and mobility, massage can turn an irritating muscle tear into a trivial event.  “A Massage Therapist’s Guide to Pathology” by Ruth Werner

When you injure a muscle or other soft-tissue, small tears occur in the tissue fibers. To heal the tears, your body immediately begins to form scar tissue at the injured site.  However, this scar tissue does not necessarily run parallel to the fibers of the injured tissue, which can lead to excess scar tissue that is weak and prone to further injury.  Also, because scar tissue is not elastic, it can restrict movement of surrounding fibers, again setting you up for further injury.

Injury massage creates tension and stretch that breaks up excess scar tissue and helps align the new tissue fibers. This process makes the injured site stronger and less prone to new injury. Massage also increases circulation to the injured area, bringing needed nutrients and removing waste products produced in the healing process.

Massage for injury requires a regular schedule, no less than once a week. In some cases, you will see much faster results with a twice-a-week schedule. For how long? It depends on the nature and extent of the injury, how old it is, and your ability to heal. It also depends on your willingness, when appropriate, to ice the injury, do some exercises or stretches, or identify and eliminate the cause of ongoing injury.

Injury massage is not necessarily relaxing and can leave you feeling sore for a day or two. However, it’s not necessary to be in a lot of pain after the massage—that’s too much work—always let your massage therapist know how you felt after your last massage.