Why Your Back Hurts

by Scott Schwartz – Co-Owner, Sports Massage Therapist

I injured my low back in high school, playing soccer. For years after the injury, I was plagued with a once or twice a year “re-occurrence” of the pain — not of the injury, but the pain. The pain was identical every time, and lasted about the same amount of time (roughly 1 to 2 weeks) as when I originally had the injury. My symptoms are listed below, and I have seen countless clients who identify with this story. Ask yourself if it’s similar to your own.

• Bending and lifting or twisting causes a minor but distinct pain in the low back (once or twice a year)
• It feels achy and starts to tighten up over the next 24 hours
• The next morning getting out of bed is not easy
• The wrong movement or a cough, sneeze or laugh causes sharp pain
• Over the next couple of days I’d really stiffen up and notice one hip hiked up
• Pain remains high and movement is uncomfortable
• My butt is rock hard
• Sleeping is uncomfortable
• I’m pretty miserable

See? I feel your pain (and maybe you feel mine). And your friends and family probably don’t get why you are irritable. They would if they understood what an ordeal it is to do simple things like put on your pants. Ouch.

More than half of the clients I see with yearly or twice yearly re-occurrence of low back pain relate to this. The one characteristic that I didn’t mention is key and it happens almost immediately after the first feeling of pain: Frustration. I used to say “#*&@. Great, I’m hosed for two weeks.” And I would be. I just figured this was how this injury worked.

The whole picture was not clear to me at that point.

So here’s the deal people – the body is a strange thing. It’s super smart and pretty stupid all at the same time. If you were to hurt your arm badly, the muscles around the injury would contract and stiffen in order to prevent further damage. It’s called “splinting”  – and that’s smart. However, the splinting reaction is because of the pain, not because of some super body awareness we possess. The muscles don’t say “the arm is severely hurt – let’s splint.” It feels pain, and then one of the bodies strongest reactions is to contract, or splint, near that pain – and sometimes, that’s not so smart. And this splinting reaction is strongest in certain areas of the body like around the head, groin and yes – THE LOW BACK. The contraction or splinting is your body’s valiant attempt to protect your very-important spinal cord. This is good right? Yes, it’s good but only when your spinal cord needs protecting. Otherwise, it doesn’t seem so smart, but even more importantly – it is the cause of your pain.

I’ll show you why:
You reached down to pick up your daughter or a bag of groceries (really, it could be a toothbrush), the actual movement you are doing is much more likely to cause the pain than the actual weight of what you are lifting.
This is what is happening systemically:

• You feel pain
• Your body remembers the original injury and begins to react as if this is that injury
• You have your frustration response – informing the muscles that they should be panicked
• Splinting begins
• Pain increases

You probably have some irritation in the area – scar tissue from the original injury, a slight bulging disk, or the muscles or skeletal system is pressing on a nerve. But the reason for the pain, at this point, isn’t really important. The point is that if there is some pain, then some protective contracting will occur.

The splinting reflex causes the muscles around your issue to tighten and squeeze, which is causing the pain. The body then feels even more pain due to the splinting. The reaction to this increased pain is increased splinting – which, guess what – increases pain! A vicious cycle.

Breaking this cycle isn’t easy but once you understand your situation better, decreasing the frequency and severity of your recurring low back flare-ups is very common. Let us help you figure it out.

Courtesy of www,psoasbodywork.com

Massage Therapy Strengthens the Immune System

Regular therapeutic massage sessions provide significant benefits beyond the immediate relaxation we enjoy. People who experience high levels of stress tend to get sick more than others. Combine stress with lack of sleep and poor nutrition, and our body’s ability to naturally protect itself against bacteria and infection is greatly reduced.

Numerous studies have indicated that massage can increase the immune system’s cytotoxic capacity (the activity level of the body’s natural “killer cells”) and decrease the number of T-cells, which improves the body’s immune functioning overall.

In one study by Gail Ironson, M.D., HIV positive men were given 45 minute massages five days a week, for a month. They showed an increase in serotonin and an increase in cells that are viewed as the first line of defense in the immune system. This is testing a very narrow aspect of the human immune system, but it does lend scientific credibility to a therapy which is widely recognized as therapeutic, based on experience.

Strengthen the Immune System Benefits

• Increases the bodies natural killer cells
• Aids in the fight against bacteria and infection
• Enhances the bodies ability to get nourishment to important areas

Courtesy of http://www.massageenvy.com

Massage Therapy Enhances Post-Operative Rehabilitation

In medicine, surgical procedures are many times the only way to achieve lasting relief, although, the surgery itself is just one step in making long term results successful.

Many consider the most important component of a successful surgical procedure to be the post rehabilitation process. It is during this process that natural movement is re-learned, and freedom of movement is re-enforced. Massage plays an important role as a supplement to standard rehabilitation procedures.

By increasing circulation and relaxing muscles, massage helps the body to pump more oxygen and nutrients into tissues and vital organs. This allows the rehabilitating areas to become more flexible and heal at an accelerated rate.

Enhance Post-Operative Rehabilitation Benefits

• Assists the body in pumping more oxygen and nutrients into tissues and vital organs
• Accelerates the rehabilitation process
• Aids in improving joint movement and flexibility

Courtesy of http://www.massageenvy.com

To Ice or Not to Ice?

by Martina James — Sports Massage Therapist, Physical Therapist
I’ve been a massage therapist for 7 years and was a Physical Therapist prior to that in Germany. One of the most common questions I get asked regarding injury repair is ICE or HEAT? An easy answer would be to use heat for chronic pain and ice for acute pain, but this isn’t the complete answer. I’ll try to clarify here.

Acute pain is easier to figure out. Most acute pain arises from a fall, twist or collision and is almost always accompanied by signs of inflammation.

Signs of Inflammation:

• Warm to touch
• Redness
• Swelling
• Pain
• Loss of function

In most cases of acute injury you could use the RICE acronym to remember your best course of action.

RICE stands for:

• R – Rest
• I – Ice
• C – Compression (ace bandage etc…)
• E – Elevation

“I” is for ice. So ice your acute pain usually for the first 72 hours.

Icing in itself needs some explanation here. Ice causes a vaso-constriction (narrowing of blood vessels) which helps minimize internal bleeding at the injury site, prevents swelling, and relieves pain.  When icing injuries, you should ice for 15-20 minutes, 3 to 4 times a day. The body takes about twice as long to thaw as it does to freeze. So if you iced for 20 minutes wait 40 minutes before re-icing. Also, avoid ice packs and frozen food if possible. Instead, use ice in a plastic bag or a hot/cold water bottle.

A Few Tips About Icing

If you use the hot/cold water bottle (some are called ice bags – basically made out of thick rubber), add a tablespoon of isopropyl alcohol and then put the bag back in the freezer after use. When it freezes, the ice won’t stick to itself. It will freeze with a crunchy/squishy consistency, making the bag pliable the next usage. This bag can be placed directly on the skin.

A plastic bag filled with ice works well too. You can also place this on the skin.

If using an ice pack, don’t put the bag directly on the skin – lay a piece of paper down between the bag and skin. Many ice packs can burn you they make direct contact with your skin.

Chronic Pain

Conversely, chronic pain lasts longer than the 72-hour period of acute pain and usually doesn’t have the 5 signs of inflammation. Chronic pain is slow to develop, comes and goes, is often described as a dull pain or as soreness, and is usually the result of either an acute injury that didn’t heal properly or a repetitive motion disorder. When chronic pain is accompanied by inflammation – ICE.

Otherwise heat is your best bet.

Warmth increases circulation and metabolism and helps muscles to loosen, which is exactly what the body needs to regenerate and heal.  For all of those people who have shoulder and back pain after a long day at work (repetitive motion and/or bad posture) try taking a 20 minute warm bath to help alleviate the pain. Heating pads work as well.

A product called ThermaCare Heat Wrap provides a mild heat for 8 hours. Psoas sells these or you can pick them up at Walgreen’s or Target.

If you are injured please call to make an appointment or give a buzz if you are still unsure whether to heat or ice–we’ll let you know our thoughts.

Courtesy of http://www.psoasbodywork.com

Depression and massage

If you don’t find what you need here, try searching our site for more information. The goal is to have lots of different “tools in your tool shed” to help you effectively manage depression.

 

Massage is just one of many tools that fall into the alternative medicine category. While there are no current studies proving that massage alone or in complement with other proven treatments treats depression, many people report an overall improved sense of well-being and feeling more relaxed.

Some people report a lessening of depression symptoms. As mentioned before, taking time to commit to just you is so important! There are many types of massage available. Massage is professional physical contact and is not for everyone. Get references and make sure your massage therapist is certified and qualified. Ask your health care provider or family and friends who they recommend. And share with the group if you’ve had any luck using massage as a depression treatment.

 

Courtesy of mayoclinic.com

Exercise and stress: Get moving to combat stress

By Mayo Clinic staff

You know that exercise does your body good, but you’re too busy and stressed to fit it into your routine. Hold on a second — there’s good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you’re not an athlete or even if you’re downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It’s meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

• Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.
• Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you’ll stick with it. If you’re new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.
• Do what you love, and love what you do. Don’t train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
• Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Sticking with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set some goals. It’s always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.
• Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.
• Change up your routine. If you’ve always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Whatever you do, don’t think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it’s an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Exercise during pregnancy: Is heart rate a concern?

I’ve exercised regularly for years. Now that I’m pregnant, do I need to limit my heart rate while I exercise?

Answer

from Roger W. Harms, M.D.

If you exercised regularly before pregnancy, there’s no need to focus on your heart rate for exercise during pregnancy.

Years ago, some experts recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, heart rate limits aren’t typically imposed during pregnancy. For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits.

Still, reasonable precautions for exercise during pregnancy are important. Get your health care provider’s OK for any exercise during pregnancy — especially if you have a history of preterm labor or certain medical conditions, such as high blood pressure. Also, be careful to pace yourself appropriately. In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard. This could lead to vaginal bleeding, uterine contractions or other problems

Stress management: Identify your sources of stress

The kids are screaming, the bills are due and the pile of papers on your desk is growing at an alarming pace. It’s undeniable — life is full of stress. Understanding the types and sources of stress — big and small, short-term and long-term, internal and external — is an important part of stress management. So what stresses you out?

Two main types of stress

Stress is your body’s reaction to the demands of the world. Stressors are events or conditions in your surroundings that may trigger stress. Your body responds to stressors differently depending on whether the stressor is new — acute stress — or whether the stressor has been around for a longer time — chronic stress.

Acute stress

Also known as the fight-or-flight response, acute stress is your body’s immediate reaction to a significant threat, challenge or scare. The acute-stress response is immediate and intense, and in certain circumstances it can be thrilling. Examples of acute stressors include a job interview, a fender bender or an exhilarating ski run.

A single episode of acute stress generally doesn’t cause problems for healthy people. However, severe acute stress can cause mental health problems, such as post-traumatic stress disorder, and even physical difficulties such as a heart attack.

Chronic stress

Mild acute stress can actually be beneficial — it can spur you into action, motivate and energize you. The problem occurs when acute stressors pile up and stick around. This persistent stress can lead to health problems, such as headaches and insomnia. The chronic-stress response is much more subtle than is the acute-stress response, but the effects may be longer lasting and more problematic.

Effective stress management involves identifying and managing both acute and chronic stress.

Know your stressors

Effective stress management starts with identifying your sources of stress and developing strategies to manage them. One way to do this is to make a list of the situations, concerns or challenges that trigger your stress response. Take a moment to write down the top 10 issues you’re facing right now. You’ll notice that some of your stressors are events that happen to you while others seem to originate from within.

External exasperations

External stressors are events and situations that happen to you. Some examples of external stressors include:

• Major life changes. These changes can be positive — a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative — the death of a loved one or a divorce.
• Environment. The input from the world around us can be a source of stress. Consider how you react to noises, such as a barking dog, or to too much or too little light in a room.
• Unpredictable events. Out of the blue, uninvited houseguests arrive. Or you discover your rent has gone up or that your pay has been cut.
• Family. The occasional spousal spat, a teenager who refuses to cooperate or a nagging mother-in-law can all contribute to stress.
• Workplace. Common stressors at work include an impossible workload, urgent deadlines and a demanding boss.
• Social. Just think about going on a blind date and you probably start to sweat.

Strategies to manage external stressors include lifestyle factors such as eating a healthy diet, being physically active and getting enough sleep — which help boost your resiliency. Other helpful steps include asking for help from others, using humor, learning to be assertive, and practicing problem solving and time management.

Internal irritations

Not all stress stems from things that happen to you. Much of our stress response is self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal stressors. Examples of internal stressors include:

• Fears. Common ones include fear of flying, fear of heights and fear of public speaking.
• Uncertainty. Few people enjoy not knowing what might happen. Think about how you might react when waiting for the results of a medical test.
• Beliefs. These might be attitudes, opinions or expectations. You may not even think about how your beliefs shape your experience, but these preset thoughts often set us up for stress. Consider the expectations you put on yourself to create a perfect holiday celebration or advance up the career ladder.

The good news is that we have the ability to control our thoughts. The bad news is that our fears, attitudes and expectations have been our companions for a long time and it often takes some effort to change them. Strategies to manage internal stressors include reframing your thoughts, challenging negative thoughts, using relaxation techniques, and talking with a trusted friend or counselor.

Take the first step

Recognizing a problem is the first step toward solving it. By beginning to identify and understand the sources of your stress, you’ve taken the first step in learning to better manage it. Manage it, not eliminate it. Stress is a fact of life. And that’s OK. You can handle it.

Courtesy of mayoclinic.com

How to be happy: Tips for cultivating contentment

How to be happy: What science tells us

Only 10 percent or so of the variation in people’s reports of happiness can be explained by differences in their circumstances. The bulk of what determines happiness is your personality and — more modifiable — your thoughts and behaviors. So, yes, you can learn how to be happy — or at least happier.

Although you may have thought, as many people do, that happiness comes from being born rich or beautiful or living a stress-free life, the reality is that those things don’t confer lasting happiness. Indeed, how to be happy can’t be boiled down to one thing. Happiness is the sum of your life choices. People who are happy seem to intuitively know this, and their lives are built on the following pillars:

• Devoting time to family and friends
• Appreciating what they have
• Maintaining an optimistic outlook
• Feeling a sense of purpose
• Living in the moment

How to be happy: Practice, practice, practice

The good news is that your choices, thoughts and actions can influence your level of happiness. It’s not as easy as flipping a switch, but you can turn up your happiness level. Here’s how to get started on the path to creating a happier you.

Invest in relationships

Surround yourself with happy people. Being around people who are content buoys your own mood. And by being happy yourself, you give something back to those around you.

Friends and family help you celebrate life’s successes and support you in difficult times. Although it’s easy to take friends and family for granted, these relationships need nurturing. Build up your emotional account with kind words and actions. Be careful and gracious with critique. Let people know that you appreciate what they do for you or even just that you’re glad they’re part of your life.

Express gratitude

Gratitude is more than saying thank you. It’s a sense of wonder, appreciation and, yes, thankfulness for life. It’s easy to go through life without recognizing your good fortune. Often, it takes a serious illness or other tragic event to jolt people into appreciating the good things in their lives. Don’t wait for something like that to happen to you.

Make a commitment to practice gratitude. Each day identify at least one thing that enriches your life. When you find yourself thinking an ungrateful thought, try substituting a grateful one. For example, replace “my sister forgot my birthday” with “my sister has always been there for me in tough times.” Let gratitude be the last thought before you go off to sleep. Let gratitude also be your first thought when you wake up in the morning.

Cultivate optimism

Develop the habit of seeing the positive side of things. You needn’t become a Pollyanna — after all, bad things do happen, and it would be silly to pretend otherwise. But you don’t have to let the negatives color your whole outlook on life. Remember that what is right about you almost always trumps what is wrong about you.

If you’re not an optimistic person by nature, it may take time for you to change your pessimistic thinking. Start by recognizing negative thoughts as you have them. Then take a step back and ask yourself these key questions:

• Is the situation really as bad as I think?
• Is there another way to look at the situation?
• What can I learn from this experience that I can use in the future?

Find your purpose

People who strive to meet a goal or fulfill a mission — whether it’s growing a garden, caring for children or finding one’s spirituality — are happier than those who don’t have such aspirations. Having a goal provides a sense of purpose, bolsters self-esteem and brings people together. What your goal is doesn’t matter as much as whether the process of working toward it is meaningful to you. Try to align your daily activities with the long-term meaning and purpose of your life. Research studies suggest that relationships provide the strongest meaning and purpose to your life. So cultivate meaningful relationships.

Are you engaged in something you love? If not, ask yourself these questions to discover how you can find your purpose:

• What excites and energizes me?
• What are my proudest achievements?
• How do I want others to remember me?

Live in the moment

Don’t postpone joy waiting for a day when your life is less busy or less stressful. That day may never come. Instead, look for opportunities to savor the small pleasures of everyday life. Focus on the positives in the present moment. Don’t spend your time rehashing the past or worrying about the future. Take time to stop and smell the flowers.

Courtesy of mayoclinic.com