Articles
10 Ways to Avoid Back and Neck Pain
January 2012
In my massage practice there is one condition almost everyone is plagued by, and it's back and neck pain. I would say 98% of my clients are experiencing discomfort in this area. I find myself giving the same advice over and over and thought I'd share my top 10 tips for avoiding back and neck pain...with YOU!
Now, if you already have pain in these areas, you need to deal with your tight muscles, trigger points, fascial adhesions etc through massage, osteopathy, or your therapy of choice...and ALSO do the things below to keep it from coming back.
Without further ado!
1. Stop sticking your head out.
I admit this one is a constant battle. Many of us stick our heads forward to look at a computer all day, while driving, while studying, while squinting because you're not wearing your glasses etc etc. Your head is meant to be perfectly balanced on your spine. Kapandji (Physiology of the Joints, Volume III) states that for every inch your head moves forward, it functionally gains 10 pounds in weight. So the muscles in your upper back and neck have to work extra hard to keep your head up. This puts the suboccipital muscles (at the base of your skull) in constant contraction. So gently tuck your chin back in, or think of bringing your ears back to be right over your shoulders. Instant poise! Read more on this here.
2. Correct Your Posture.
Everyone knows they need to "work on their posture", but how do you do this? Constant correction is a start...good reminders are: Weight over the arches of your feet, feet straight forward, knees straight forward, hip sockets, heels, shoulders and ear in a vertical line, chest in neutral (don't let it sink or thrust it forward) and pull up through the crown of your head.
But why is this so hard? Most people have very tight pectoral muscles (over your chest) and weak mid-back muscles. So, stretch your pecs, and strengthen your mid/upper back muscles, and you will find good posture comes easily.
3. Sleep on Your Back.
If you absolutely cannot fall asleep like this, or you snore, try on your side with a pillow big enough to keep your head at 90 degrees to your shoulders, and hug a big pillow to keep your shoulders from rounding in. A pillow between your knees will keep your pelvis even too.
4.Drink Enough Water.
You've heard it a million times before, but did you know that being underhydrated can lead to stiffness and pain? Fascia is the connective tissue that weaves throughout your whole body, encapsulating every muscle fibre, muscle group, organ etc. See the gross pic at right (its a back). It's everything that's white. Stuck, immobile, or contractured fascia is often thought to be more responsible for pain and imbalances than the muscles themselves. And guess what, they need water to be pliable and delicious. I mean...functional. Read more on this here. Think about chewing gum. It's hard until you add moisture, movement, and warmth. More on the last two coming up.
5. Keep Warm.
Cold muscles like to contract to conserve heat. Walk out into the cold and your shoulders want to jump up into your ears. BAD SHOULDERS! Keep them happy with a cozy scarf and dress properly. This can also happen with a cold air vent or window draft hitting you, be sure to avoid this at the office and especially while sleeping.
If your muscles are already tight, we all know heat is a wonderful tool for relief! Hot showers, moist heat packs, and infrared heat are great because they penetrate deeper into muscles than regular dry heat.
6. Stop Sitting All Day.
I realize that you may be required by your job to sit for many hours a day. And although this is cruel and unusual, I get it. Oh, and no desk is "ergonomic" if you're sitting all day. It's a shocking revelation, but we didn't evolve to sit in chairs. See the diagram at right. It shows the positions used by humans all over the world. How many are you using?
The simple fact is that doing anything over and over, all day, causes injury. We know this about repetitive stress injuries, but did you consider that sitting is something you do over and over, all day? Every day, your hips and knees are put at a 90 degree angle, shortening your hip flexors, hamstrings, and calves. When you eventually stand up, your muscle length is totally out of whack and your back has to arch to compensate, among other problems. See more here. And be very afraid. But there are lots of things you can do...just read Katy's Blog. Get up and walk around as much as possible. You can even make a standing desk!
7.Get Moving.
This is the fun part! Your body NEEDS movement to be healthy. And not just a shot of exercise once a day. Change your positions as much as possible! Walk instead of taking the bus! Take breaks from sitting! Take more dance classes! ;) Moving through the ranges of your joints is necessary to keep your mobility. Use it or lose it!
8. Ditch the Heavy Shoulder Bag.
-Reconsider the Backpack
-Oprah Said So
-15 Cute Backpacks For More Than Just The Gym
-This is actually nice. This too.
9. Stop Wearing High Heels.
10.Reduce Stress
*Having pets has been shown to reduce your stress level, so this adorable kitten is totally relevant.
It still amazes me the difference that stress makes in the tone of our muscles. Many clients who come to me with chronic pain feel miraculously better on vacation. Once they're back to their stressful job/life, all the pain comes back.
Make your mental and emotional health a priority. Remember that to take care of others, you need to take care of yourself first. Whether this means getting regular massage treatments, taking yoga or dance classes, finding a creative outlet, meditating before bed, or whatever works for you, you need to take care of yourself, people!
This also goes for seeking treatment, don't wait until you are in severe pain. It is much more effective to catch a problem before if becomes a fully-fledged condition. Again, be kind to yourself. Good luck!
How Massage Works to Relieve Pain
The Massage Manual- March editionPosted in the March |LIVE|BODY monthly newsletter
Most people will tell you that massage helps to relieve their pain and tension, but how exactly does it do that? Your body is a very complex instrument and works in ways even the most educated scientists cannot understand. Through research and clinical trials we have come to know a little bit about how exactly massage therapy relieves pain. After being asked this exact question by a client and being a bit stumped on how to explain it, I set about writing this article to break it down.
One of the most basic ways it works is the increase of circulation. An RMT will always have the deep, broad strokes going towards the heart to encourage healthy venous return. The light sweeping strokes and deeper kneading act like squeezing a sponge in water; fresh blood and lymph flow back into the area as the pressure is released. Lymph carries white blood cells and is the highway of the body's immune system. Encouraging lymph flow helps to literally flush out toxins and bacteria.
Another way that massage reduces pain is though the nervous system. This works in multiple ways. Manual touch releases your natural painkillers such as endorphins and mood-enhancing serotonin as well as reducing the amount of cortisol, the stress hormone. When a muscle or tendon (the part of muscle which attaches to the bone) is kneaded and stretched, it activates a part of the muscle called the muscle spindle. This structure communicates with the brain, which reads the change as being excessive tension, and it tells the muscle to relax. Effectively, this "tricks" the brain into releasing the muscle. A clear example of how this works is how quickly and effectively a massage therapist can release a spasm or a "cramp".
One more way that massage therapy works through the nervous system is by the gate control theory, essentially "distracting" your brain from the pain. 
Your brain is constantly receiving pain signals (among others) from the injured muscle, but it can only process so much information at once. Manual therapy sends its sensations to the brain faster, effectively distracting it so you don't feel any pain, sort of like how scratching an itch or rubbing a bruised elbow works. Certainly this is somewhat temporary relief, but it can actually de-rail the escalating cycle of pain. In the long run, the less pain signals your brain receives from the muscle, the quicker you will experience relief, and the less likely it is that the pain will become chronic. This is one reason why regular massage is more effective than sporadic treatments.
In addition to these effects, massage has been proven to increase restorative sleep, increase relaxation and decrease stress, all of which have a surprisingly large effect on your pain sensitivity and healing.
For more information, check out these informative links:
How Does Massage Work?
Effectiveness of Massage Therapy for Chronic, Non-malignant Pain
Massage Better Than Relaxation Therapy for Fibromyalgia
Take care of yourself,
Laura
Winter Footwear...Beware!
The Massage Manual- February editionPosted in the February |LIVE|BODY monthly newsletter
I have to admit that I check out peoples feet. On the subway, on the street, I can't seem to help myself. The most cringe-inducing thing I see has to be the lack of support people are giving to their feet and ankles. Flip flops are the summer culprit, and in winter the worst is the soft moccasin boot, like Ugg and Emu boots. The lack of support both in the ankles and the arch of the foot can cause painful conditions such as plantar fasciitis and "shin splints". 
The flat sole of the shoe allows the foot to pronate (the arch to fall) - meaning you have no shock absorption. The impact is then absorbed into your ankles, your knees, your hips and even your back. So, can lack of foot support be the cause for your back and knee pain? Absolutely.
I see the same problem with women's high heels. I often have to stop myself from approaching people and begging them to invest in some supportive footwear. What I see is their feet wobbling and inverting (foot turning in) as they put their weight down, often the stiletto heel wobbles on every step. This puts incredible strain on the ligaments on the outside of your ankle and the muscles in legs. When you buy heels make sure they are stable, walk around the store and ask a friend to see if you are wobbling or if your ankles are turned in or out. If you wear heels everyday you will have shortened calf muscles and an over-lengthened tibialis anterior (on the front your shin) causing walking in flat shoes to be uncomfortable.
This diagram shows the right foot in both variations.
Take a look at the sole and heel of your shoe. If you see wear significantly more on the outside, you are likely supinating your foot and straining your "ATFL" ligament on the outside of your ankle. If you see more wear on the inside you are likely pronating and loosing your arch support. Seeing a podiatrist and getting some proper insoles means you can wear your favorite shoes and avoid the wear and tear on your body. A massage therapist can help you interpret these wear patterns, and asses your feet, ankles and related joints to get a picture of your bio-mechanics and help you improve any muscle imbalances. Often the hips, legs, and feet will need treatment to loosen tight muscles, release painful knots and lengthen connective tissue. A strengthening program for the over-lengthened muscles will help support your joints, helping you adjust to your new proper bio-mechanics much faster.
Be nice to your feet - take care of yourself.
Why we Need Massage More in Winter
The Massage Manual- January editionPosted in the |LIVE|BODY inaugural monthly newsletter!
Post holiday stress isn't the only reason to get a massage this winter. Your muscles are on high alert in the cold weather, contracting to conserve body heat. Ever notice that the second you step out in the cold your whole body tenses up, your shoulders are up in your ears until you can get warm? That day to day tension adds up (especially if you sit at a desk all day).
A combination of massage treatments and regular stretching can be hugely beneficial.
Another great reason massage treatments can be beneficial this season are the winter blues. Lack of adequate sunlight, dreary, freezing cold weather and the inability to be outside more often can really get you down. Massage has been proven to improve mood and even help relieve clinical depression in some cases when combined with a full treatment plan.
Take your health and happiness seriously and take care of yourself this winter.
To book your appointment, please email lauranewton.rmt@gmail.com
or click here to contact her various locations.
