Show your employees some much needed appreciation!

 

Can Massage Therapy Help Treat Osteoarthritis of the Knee?

 

Massage therapy provides many benefits, especially for those who experience pain. Osteoarthritis of the knee can cause pain that may not always be fully addressed with standard treatment options. With regular massage therapy, many people with osteoarthritis are able to manage their pain, increase their physical capabilities, and enjoy active lives.

What Is Osteoarthritis of the Knee?

Osteoarthritis (OA) is a disease of the joints that worsens over time. It affects approximately 50 million people in the United States. The personal and financial costs of OA may include:

• More than $185 billion on OA medical care each year
• More than $10 billion in losses for businesses each year due to absenteeism
• Serious side effects from pharmaceuticals that target OA
• Limited effectiveness from medication options, so patients often have to choose between surgery and debilitating pain

In recent decades, millions of people have explored the potential of massage therapy to relieve the pain of many ailments, such as physical injuries, cancer, diabetes, musculoskeletal conditions, and others. If their needs are not fully met with other treatment options, many OA patients may turn to massage therapy for relief.

Is Massage Safe for Osteoarthritis of the Knee?

Researchers from the Weill Cornell Medical College and the New York-Presbyterian Hospital reviewed previous research papers on massage and other complementary therapies. They pointed out the safety of massage therapy for OA patients, as well as its healing effects.

They determined massage therapy is safe and effective for OA patients, even when combined with exercise therapy. Research shows patients who receive massage therapy in addition to standard treatments often fare better than those who only receive standard treatments.

For example, researchers at Spain’s University of Alcala studied 18 women who received both massage and exercise therapy or exercise therapy by itself. After six weeks of treatment, the patients who received both therapies showed better results even three months after treatment.

Efficacy of Massage Therapy for Osteoarthritis

A research team at the University of Medicine and Dentistry of New Jersey studied 68 adults with OA who received Swedish massage for eight weeks (biweekly for the first four weeks and weekly for the second four weeks). Participants experienced a reduction in pain and stiffness, as well as an increase in physical function, including range of motion and walking speed.

Research shows self-massage may also have benefits for OA. A pair of post-doctoral researchers at the Holos University Graduate Seminary observed 40 adults with OA diagnoses. For six weeks, study participants followed a 20-minute narrated self-massage program (both supervised and unsupervised). These people experienced pain and stiffness reductions (though they did not experience the range-of-motion benefits associated with massage by trained therapists).

A research team at the Duke University Medical Center and the Durham Veterans Affairs Medical Center studied 25 veterans with OA who received eight weekly massage therapy sessions. In addition to finding the same positive effects as other researchers (pain reduction, stiffness alleviation, and increased function), these researchers pointed out the positive inclination of the study participants toward massage. Given the popularity, safety, and affordability of massage therapy (especially home therapy), the researchers highlighted the potential of massage for treating a variety of physical and mental health issues (especially post-deployment).

Can Massage Therapy Help OA Patients Walk More Easily?

A research team from China used six infrared cameras and a motion analysis system to study the gaits of 20 women with OA. Participants received traditional Chinese massage three times a week for two weeks.

In addition to the pain relief, lowered levels of stiffness, and greater mobility noted by other research teams, the researchers observed improvements in specific physical functions. They found massage therapy helped the study participants walk significantly faster and increase the distance between steps. The researchers also measured the total time patients put weight on their joints and saw substantial improvements.

In a follow-up study, the University of Medicine and Dentistry of New Jersey team partnered with colleagues from the Duke and Yale Schools of Medicine to study a group of 125 OA patients. The researchers gave study participants massage treatments either weekly or biweekly for either 30 or 60 minutes.

The researchers found 60 minutes of massage a week provided more benefits than the other durations and intervals studied. Participants who received 60-minute massages experienced decreased pain, increased range of motion, and faster walk speeds. Even those who received massages only biweekly for 30 minutes experienced less stiffness than those who did not get massages.

Future of Massage Therapy Research for OA Patients

As more people experiment with complementary therapies to address health, wellness, and quality of life, researchers continue to pay attention to these treatments. It is recommended you talk with your doctor about what types of massage are safe to try, explore your options, find a qualified massage therapist, and see what works best for you.

7 Reasons Executives Should Schedule a Massage

 

Overworked, overtired, overburdened… If you work in an executive position, chances are you just feel over it some days. Depending on the business environment, executives may be more likely to experience physical exhaustion, lack of sleep, mental health issues, and other problems that have the potential to compromise their overall health and life balance. If these issues persist, they can have long-term consequences for heart health, organ function, or physical ability. Massage and other forms of bodywork can address the concerns—physical or mental—executives are likely to face

You probably need it, whether you know it or not.

Some executives are so busy they find it difficult to even slow down long enough to take inventory of their health. It can be difficult to realize the toll a high-stress position takes on the body. A massage treatment can provide a respite from the daily grind, even for those who don’t frequently experience back pain, headaches, or insomnia. Take the opportunity to check in with yourself and notice any job-related changes or impacts to your body.

It’s an incentive to make good health decisions.

Many people who receive massage say it helps jump-start better health habits in other areas of their lives. If your body feels like it’s working better, chances are you will find ways to support it. That might mean you engage in more physical activity each week, make a change to your morning routine that helps set you up for success, or even just start flossing more. You might feel more motivated to unplug from electronics well before bedtime if your massage treatments are helping you feel more grounded. Whatever changes you make, regular massage can serve as a reminder to keep taking care of your body between sessions.

Massage is an investment in long-term good health.

Improving your physical and mental health means you are less likely to use sick days (or work while ill). You’re also more likely to be more efficient while on the job since you may be less distracted by pain, sleepiness, or general worries. As your health and productivity improves, you can expect to see changes across the board at your business. When executives experience health problems, businesses may face significant risk of financial and organizational instability. So investing in your health by getting a massage doesn’t just benefit you, it can reflect positively on your entire company.

You’ll feel less stressed and anxious.

With more authority and more responsibility comes more stress and more subjects you might worry over. Left untreated, stress and anxiety can lead to hypertension, or chronic high blood pressure, which in turn may affect blood flow to the kidneys, brain, and heart. Massage can melt away some of the day-to-day concerns and help restore calm, as well as address some of the physiological effects of ongoing stress and anxiety.

It may help address an addiction.

Addiction often co-occurs with other mental health issues. This means if executives are prone to one, they may be prone to another. Massage can be a passive way of addressing substance abuse problems and aiding the process of quitting an addiction.

It works by reintroducing the feel-good chemicals keeping a person hooked on alcohol, sex, narcotics, or another substance. During the withdrawal process, when dopamine levels are lower than ever, massage can provide a boost that helps retrain individuals not to look for that feeling from the harmful or addictive substance. It should be noted that while massage can be effective for addressing some of the facets of addiction recovery, it cannot replace psychotherapy as a way of healing from addiction.

You can afford it.

The Bureau of Labor Statistics reports that executives in the United States make, on average, anywhere from $100,000 a year to well over $200,000. Though the value of this sum varies greatly around the U.S., and some executives may also experience greater expenses, the low end of this spectrum is still higher than the average yearly salary for working individuals in the U.S. Thus, executives may be better positioned to spend money on bodywork and other measures to protect health, when these measures are not covered by insurance.

If your company sponsors or supports health initiatives like gym memberships or regular massage appointments, you have all the more reason to take advantage of these services. Organizations that support employee health, especially at the executive level, are more likely to earn employee loyalty.

You don’t have to get a massage.

If touch therapy isn’t for you, many other types of bodywork may be more suited to your needs and comfort level. Reiki, for example, is a type of energy work that does not involve physical contact but offers benefits similar to those of massage: reduced stress, emotional balance, and relaxation.

Other bodywork modalities that have been shown to reduce stress include acupuncture, music therapy, and hypnosis. Aromatherapy has also been shown to have a positive effect on health and, specifically, job-related stress.

If you’re an executive or someone who works in management, consider reaching out to a bodywork professional to schedule an appointment. It’s never too late or too soon to take more control of your health and invest in your future wellness.

What To Do if You’re Nervous About Receiving Massage

 

If you’re new to receiving massage therapy or other types of bodywork, it may feel uncomfortable to reach out for what seems like an intimate service. Perhaps you cringe remembering “massage train” icebreakers or team building events you’ve participated in.

What you’re feeling is perfectly normal. There are many reasons someone might be hesitant about receiving massage. Your fears or concerns need not be barriers to treatment, however. If you’re considering massage or if it has been recommended to you, identifying the feelings holding you back is the first step to finding a practitioner who is right for you.

Start Gathering Information about Bodywork

Some people question the legitimacy of massage for healing purposes, since for many years massage therapy and other forms of bodywork were considered taboo, especially in the western world. Some unfortunate misconceptions still linger about massage therapy’s place in contemporary medicine, though research and extensive studies have helped dissolve that reputation and massage is now widely understood to reduce pain and improve health. The more you read about bodywork practices, the more you can understand why so many people, including medical professionals, endorse massage.

If massage has been recommended to you to treat a specific health issue, do some research to learn more about the condition and how bodywork can help. Massage is contraindicated (or discouraged) for very few, if any, health issues. In some form or another, bodywork can either work around or address any complication you might be experiencing. Heart disease, for example, makes some types of bodywork more dangerous than others, but low-impact treatments such as reiki could be ideal for someone with a heart condition.

Consider also talking to colleagues and friends who have experienced massage to hear about the treatment they received and how they went about finding a practitioner. Learning more about how massage is used today, and the many different bodywork options, can open your mind to its hundreds of applications for physical and mental well-being.

Practice Massage on Yourself

Physical touch, even when it’s consensual, restorative, and professional, can be difficult to accept. The best way to start moving past an aversion to the aspect of physical contact in massage is to explore massage tactics on your own body. Begin by being more deliberate with the time you already spend on yourself–applying lotion after a shower, stretching in the morning, or even washing your hands. Work up to giving yourself a massage, perhaps starting with a foot rub and gradually adding legs, arms, and your neck or scalp.

Use slow motions and gentle pressure, avoiding joints and tender areas such as the backs of knees or insides of elbows. Take a few extra moments to notice how your movements feel under the surface of your skin. Can you notice when a part of you isn’t completely relaxed? Do you feel differences in your muscles after massaging them? Are you aware of tension, soreness, or pain?

Using massage on yourself can help you identify which sensations are enjoyable and which might evoke more negative reactions. Allow yourself to continue performing self-massage in a way you find relaxing and comfortable, noticing your reactions to each sensation without judgment.

When you’re more comfortable with self-massage, try receiving a gentle massage from a partner, family member, or friend. It’s often convenient to exchange foot massages with someone, and while shoulder and neck areas may be more delicate, it’s relatively difficult to do any level of harm by performing a foot massage.

Ease Into It

Take your time familiarizing yourself with the concept and practical application of massage. It’s OK to still feel apprehensive about professional massage even after mental and physical preparation. Don’t force yourself–the resulting tension could compromise both healing effects and your overall enjoyment, ruining the treatment as a whole. But if you are determined to experience bodywork after learning about its numerous benefits, or if a medical professional is urging you to seek massage for a health issue, there are many ways of experiencing bodywork.

Low-impact forms of bodywork may be more appropriate, depending on your concerns. Chair massage, reflexology, acupressure, some types of Thai massage, and others are performed while the client is clothed. Dozens of bodywork modalities, such as reiki and craniosacral therapy, focus on energy work and involve little to no physical contact. All can be used to address both physical and psychological or emotional concerns.

A good bodywork professional, regardless of the specialty they practice, will be open to hearing your concerns and will respect the boundaries you state. Having a positive first experience with massage depends heavily on the communication you have with your practitioner. When you make an appointment with a therapist, don’t be afraid to mention your preferences or even the reason(s) you have been hesitant to seek massage. Your treatment will likely be better for it.

The Benefits of Massage Therapy for High-Stress Professions

 

Massage therapy, widely recognized as an effective treatment for injuries and pain, is also known to lead to improved relaxation and greater overall well-being. But massage can be applied broadly, and its benefits are not only physical. Research shows massage therapy can positively impact mental health in a number of ways.

One way massage can have a beneficial influence on emotional well-being is by helping to reduce the effects of stress. Workplace stress is one challenge most individuals cope with from time to time. While massage therapy can be helpful regardless of occupation or the type of stress experienced, some individuals, especially those in high-stress professions, may experience more stress than others.

Scientific research supports the effectiveness of massage therapy for people in the following five high-stress occupations, though its benefits are not limited to professionals in these areas.

Massage Therapy for Athletes

A primary goal of massage therapy is the treatment of muscle strain, injury, and general soreness, and massage is widely utilized by athletes as both treatment and preventative care.

One study examining the effects of massage on muscle function found massage therapy to be effective at reducing delayed-onset muscle soreness without negatively affecting muscle performance. These researchers found massage to also help reduce swelling, especially 3-4 days after exercise.

Another study found that massage treatments, when they were administered immediately after exercise, showed greater promise for restoring muscle function and lowering inflammation levels than when the massage treatments were delayed.

Massage Therapy for Models

Many fashion models and other performers get regular massage therapy sessions to soothe the stress of their profession. Stress and poor sleep can accelerate the appearance of aging, and models might often seek alternative treatments, such as massage, to help maintain emotional and physical well-being.

One research team tested massage therapy’s anti-aging effect on skin tissues, both inside and outside of the body. Ex vivo (out-of-body) skin tissues responded positively to massage treatments from a mechanical device. Researchers noted increases in essential anti-aging compounds like procollagen-1 and tropoelastin. After the ex vivo testing, researchers further examined the effects experienced by a group of 20 women who received facial massage from a mechanical device. These results were also positive.

Massage Therapy for Office Workers

People who work long hours in office environments might often have poor posture, which can put strain the musculoskeletal structure of the neck, shoulder, and back. Many of us sit down for more than half our waking hours, and this prolonged sitting can shut down nerve impulses in our legs. Sitting also turns off digestive enzymes and lowers the rate at which energy is used. A massage lasting even 20 minutes can get digestion moving again while also flushing out the legs.

One study, which focused on a group of 38 office workers who received manual therapy for shoulder pain, highlighted the ability of healing touch to reduce pain, activate neural structures, lengthen tissues, and increase range of motion.

Another study, this one following 34 female office workers, found that scalp massage reduced heart rate, blood pressure, and stress hormones. Study participants who received 15- or 25-minute massage therapy sessions showed significant improvements in their levels of cortisol and norepinephrine levels (hormones related to the fight-or-flight response).

Massage Therapy for Nurses

A study following 66 intensive care unit (ICU) nurses, who are some of the most stressed workers in health care environments, found massage therapy produced a significant reduction in the occupational stress they experienced. Further, massage therapy led to improved emotional well-being and quality of life in study participants.

Further research showed that massage therapy for nurses did not only lead to improvements in their own health, it also had a positive impact on their ability to provide care to patients.

Tiffany Field, director of the University of Miami School of Medicine’s Touch Research Institute, led a research team that studied the effects of massage therapy on health care professionals. According to Dr. Field, a 10-minute chair massage study with medical faculty and staff found altered brain waves in the direction of heightened relaxation and improved performance on math computations. The professionals made half the errors at twice the speed.

If massage therapy has such a profound effect on error reduction and productivity, it may be a self-care practice worth offering to all health care professionals.

Massage Therapy for Firefighters and First Responders 

Firefighters, like nurses, often work long shifts (such as 24 hours on and 48 hours off). One researcher conducting a study for the Ohio Fire Executive Program at the Forest Park Fire Department in Ohio found firefighters enjoyed reduced stress and increased well-being after receiving massage therapy treatments.

First responders who work with injured or deceased people often experience posttraumatic stress symptoms (PTSS), and some show signs of full-blown posttraumatic stress (PTSD). In the months after Norway’s two 2011 terror attacks, for example, first responders such as firefighters, police officers, and EMTs reported on their experiences and any PTSD symptoms they experienced. Over 5% of respondents found their work “extremely strainful,” and 1-2% showed signs of PTSD.

A research group at Boston’s Pathways to Complementary Medicine studied 47 first responders treated by massage therapists (including shiatsu, tui-na, and acupressure practitioners) and other complementary and alternative medicine (CAM) providers after 9/11. They pointed out the benefits of these alternative practices, when combined with standard stress treatments such as therapy or counseling, and the increasing demand for CAM services and advocated for rapid deployment of CAM professionals to treat first responders.

Does Massage Therapy Help Professionals?

Massage therapy can be of significant benefit to any professional. People from all walks of life, regardless of occupation, need stress relief. Current research shows professionals in high-performance, competitive, and traumatic workplaces may see even more positive results from massage therapy. No matter a person’s profession, massage therapy can be helpful, whether a person utilizes it regularly for physical health, relaxation, emotional well-being, or preventative care.

How Massage Therapy Can Relieve Endometriosis Pain

 

People with endometriosis often choose massage therapy as a complementary treatment to ease pain associated with the condition. Massage therapists can address endometriosis symptoms without medication and potentially reduce reliance on pharmaceuticals.

What Is Endometriosis?

Endometriosis is the expansion of the uterine lining into nearby organs and tissues. Uterine tissues then grow outside the uterus, causing sensitivity, bleeding, and pain.

Endometriosis typically arises in women of childbearing age, and those with the condition usually experience extreme cramping during menstruation. The pain associated with this condition is often severe enough to disrupt daily activities.

Medical experts have not identified an exact cause of endometriosis. However, some suggest hormonal imbalances—such as high estrogen levels—may contribute to the condition. Other physicians suggest environmental toxins or genetic abnormalities may be factors in endometriosis.

How Do Massage Therapists Treat Endometriosis?

Physicians typically recommend surgical intervention for those with endometriosis. Surgeons remove uterine tissue from the areas into which the tissue has expanded. Some doctors also recommend hormone therapy as an alternative or complementary treatment to surgery.

However, the body of research on massage for pain relief continues to grow. Modern physicians frequently recommend massage therapy for pain relief as an alternative to potentially addictive pain medications. In February 2017, the American College of Physicians changed its recommendations to include massage therapy as a first-line treatment for lower back pain. Opioid medications are now only recommended as a last resort.

Many endometriosis patients prefer massage therapy to more aggressive endometriosis interventions, such as surgery. Massage therapy has fewer side effects and typically costs less than other endometriosis treatments. Massage therapists treat cramping and other endometriosis symptoms by manipulating the abdominal regions surrounding the ovaries and uterus.

Research shows massage therapy can effectively reduce symptoms of endometriosis. In one study, researchers recorded pain relief data for people with endometriosis who underwent massage therapy treatments for six weeks, ultimately finding significant levels of pain relief.

How Do I Use Self-Care Massage for Menstrual Cramps?

A primary care physician can help you integrate self-massage into any pain relief treatment regimen. It might be beneficial to ask for information about self-care abdominal massage as well as a referral for a licensed massage therapist who specializes in endometriosis pain relief.

It might also help to give yourself a simple abdominal massage. Start by warming up a small amount of massage oil in your hands. Gently move your hands in small circles from your navel and out across your abdomen. Then, create a heart shape with both hands, flattening them against your stomach and keeping your thumbs and forefingers close together. Apply enough pressure to ease the cramping sensation, but be careful not to push too hard.

For another self-massage option, place your dominant hand on your stomach (palm down) just above your navel. Place your other hand on top. Rub your stomach clockwise (which can aid digestion because it follows the digestive pathway of the colon) for a minute or two. Stop and take a few breaths to balance yourself and process any physical or emotional sensations that may arise. Place your hands under your rib cage and massage your abdomen in long downward strokes going toward your hips. After stopping for another set of breaths, knead your lower abdomen briefly, again in a clockwise direction.

Acupressure, Aromatherapy, and Self-Care Massage for Menstrual Pain

The American Congress of Obstetricians and Gynecologists recommends acupressure for menstrual pain and cramping. A research team at the University of Maryland found a combination of acupressure and ibuprofen significantly reduced study participants’ pain.

According to traditional Chinese medicine, pressure points may be effective in relieving menstrual pain and cramping. The pressure point on the top of the foot between the first and second toes, called the Bigger Rushing point, can help relieve cramping. Pushing on the sacrum, which is between the lumbar spine and tailbone, can also help relax the uterus.

Consider combining aromatherapy with self-care massage to further soothe cramping and pain associated with endometriosis. Research has shown massage with lavender oil to be more effective than massage with placebo oils.

Research continues to prove the efficacy of massage therapy for endometriosis pain, however, massage therapy may not be the right treatment for all cases. Always consult your primary care physician before seeking a massage therapist.

Is Massage Therapy a Good Treatment for Anxiety and Depression?

 

Many people may feel anxiety at some point in their lives. Persistent anxiety may be a symptom of a mental health issue, such as depression or generalized anxiety, or the result of other external factors, such as major life changes, traumatic experiences, or certain medications.

Stress is often a cause rather than an effect, and anxiety can be one of the many effects of living in a stressful environment. Many people may experience momentary anxiety from stressors such as a car swerving into their lane on the highway, but people who experience chronic anxiety may describe feeling worried about relationships, family, school, work, health, and money long after a triggering moment has passed. Additionally, it’s not uncommon for people who experience depression to report symptoms of anxiety, including irritability, nervousness, poor concentration, and insomnia.

Anxiety-related mental health issues can compromise the immune system, disrupt body chemistry, and make you feel tired and irritable. You may have a hard time sleeping, feel restless when awake, and have trouble concentrating. People with severe anxiety may even experience muscle tension, poor digestion, and “cold sweats.” If you feel this way, you’re not alone. Anxiety affects 40 million adults in the United States, which is about 18% of the population.

How Can Massage Therapy Help People with Anxiety?

Even after removing stressors from your environment, you may experience the lingering effects of anxiety and stress created by life situations that can’t be immediately changed. You can reduce anxiety by exercising, getting plenty of rest, and eating well. For a quick and healthy reduction in anxiety, consider finding a massage therapist who specializes in body-mind relaxation techniques.

A research team at Emory University studied the effects of Swedish massage therapy (SMT) on 47 patients with generalized anxiety. Study participants received two SMT sessions per week for six weeks. Using the Hamilton Anxiety Rating Scale, a common framework for measuring anxiety severity, they reported a reduction in symptoms for as many as six weeks after treatment. The researchers recommended massage therapy as a complementary and alternative therapy for generalized anxiety patients.

Depression and anxiety are two of the most common mental health issues. On average, 79% of cancer patients experience anxiety symptoms and 10-20% experience depression. A group of researchers—which included a cardiologist, psychiatrist, and two nursing experts—studied the effects of massage therapy on a group of cancer patients. These researchers found massage therapists provided effective and affordable care for a variety of cancer treatments. Patients who received massage therapy experienced improvements in pain, anxiety, and depression symptoms. These effects were especially pronounced for isolated patients who rarely received physical contact with others.

How Does Massage Therapy Help People with Depression?

A team at the University of Miami’s Touch Research Institute studied women with prenatal depression and found massage therapy and yoga were healthy for both them and their babies. Infants whose mothers engaged in massage and yoga treatments had higher birth weights and longer gestational ages (time spent in the womb). Their mothers reported decreased anxiety, depression, anger, and leg pain as well as healthier relationships. The researchers pointed out that massage therapy provides a natural alternative to antidepressants, which may cause side effects in some patients.

In a 2010 study published in the Journal of Clinical Psychiatry, a group of researchers conducted a meta-analysis of 17 research papers examining 786 study participants to learn more about the positive mental health benefits of massage therapy. They found massage therapy was significantly related to improvements in depression symptoms.

Why Does Massage Therapy Relieve Anxiety and Depression Symptoms?

Many people with anxiety and depression can reduce the severity of their symptoms by engaging in activities that help increase focus on the present moment. This is a practice called mindfulness, which may be one of the reasons massage therapy and bodywork can effectively benefit a person’s mental health. Studies on mindfulness practice have noted its positive application for a wide range of conditions, from fibromyalgia to anxiety and depression.

Eckhart Tolle, an internationally recognized expert on mindfulness, recommends paying attention to all five senses, such as the feel of your breath, the smell of the air, the sounds around you, or the color of the walls. A massage therapist with experience using mindfulness techniques to treat anxiety and depression may be able to help you with this process. Because sense perceptions happen in the moment, people with anxiety and depression can “reset” their mental and emotional habits by deeply feeling their immediate experiences. This practice leaves little room for the mind to wander to past regrets and future troubles.

Massage Therapy for Lower Back Pain Now Recommended Before Drugs

 

According to the Penn State Department of Orthopaedic Surgery, more than 80% of people will feel lower back pain at some point in their lives. Physicians often find it difficult to identify the causes of this condition, which may include a vast array of injuries and diseases such as:

• Muscle strain
• Ligament damage
• Ruptured or bulging discs
• Arthritis
• Scoliosis
• Osteoporosis

Because of the difficulty of identifying and treating the root cause of lower back pain, painkillers are a common treatment for managing the pain. However, the most effective painkillers—called opioids—carry major risks, including overdose and addiction. According to the Centers for Disease Control and Prevention, sales of prescription opioid drugs quadrupled from 1999 to 2014, and nearly 20% of people treated for non-cancer related pain are prescribed opioids.

What Are Opioids?

Opioids exist naturally in your body as endorphins and transmit messages between your nerve cells (and in your digestive system). Opioid pain medications bind to cells’ opiate receptors, blocking pain signals headed to the brain. In strong concentrations, these chemicals can cause euphoria, confusion, sleepiness, nausea, constipation, and respiratory problems.

Because opioids affect the brain areas involving pain, pleasure, and reward, people may become addicted to the drugs, especially after recreational use. Patients prescribed painkillers can also become addicted to these chemicals. They may continue taking opiates after the pain subsides, ingest more than the recommended dosages, and purchase these drugs illegally when their prescriptions run out. Some people addicted to prescription painkillers eventually switch from prescription opioid drugs to heroin or other opioids such as codeine or morphine.

New Treatment Guidelines from the American College of Physicians

To understand the new ACP treatment recommendations, you need to know the three terms doctors use to define lower back pain—not how bad it hurts, but how long it lasts:

• Acute: Pain lasting less than 4 weeks
• Subacute: Pain lasting 4-12 weeks
• Chronic: Pain lasting more than 12 weeks

Duration plays a major role in treatment decisions, because many lower back pain episodes may go away on their own. In a few days or weeks, your body may heal itself, making further treatment unnecessary.

To curb the rising number of opioid prescriptions for lower back pain, the ACP offers three suggestions:

1. Patients with acute and subacute lower back pain that may go away on its own should try massage therapy, acupuncture, heat, and spinal manipulation. People who prefer the pharmaceutical approach can try anti-inflammatory drugs and spinal muscle relaxants.
2. Patients with chronic back pain should first seek out non-pharmaceutical activities like yoga and tai chi and mental interventions such as cognitive behavioral therapy.
3. Patients with chronic back pain that does not improve after first trying non-pharmaceutical treatments should only consider using opioid pain medication after trying out non-steroidal or anti-inflammatory drugs and discussing the risks with their doctors.

Nitin S. Damle, MD, MS, MACP, former president and current board member of the American College of Physicians still cautions against opioid treatment.

“Physicians should consider opioids as a last option for treatment and only in patients with chronic low back pain who have failed other therapies,” Damle said. “[Opioids] are associated with substantial harms, including the risk of addiction or accidental overdose.”

The Science of Massage Therapy for Multiple Sclerosis

 

What Is Multiple Sclerosis?

People with multiple sclerosis have damaged myelin layers (fatty coatings that protect nerves). Nerve cells need these protective myelin sheaths to avoid damage and exposure to other body systems. Just like electrical wires, nerves need insulative and protective coatings to avoid short circuits, slow signals, and direct damage.

Physicians refer to areas of myelin damage as lesions. When MS patients experience lesions, their nervous systems can’t properly transmit information from below the affected area up the spinal cord to the brain. MS can cause inflammation, scarring, and damage in both brain and spinal cord tissues.

While MS is not genetic, researchers have noted the condition sometimes does run in families. Environmental factors also may play a role in the development of the condition. People of any age can get MS, but it typically affects adults. Women have twice the chance of developing MS as men.

Symptoms of Multiple Sclerosis

The symptoms of multiple sclerosis can vary widely from one person to the next as well as throughout the course of the condition. The many symptoms associated with MS depend on the location of lesions in the body, among other factors.

People with MS typically feel tingling, numbness, and pain in one or more limbs. These symptoms usually occur on only one side of the body at a time. People with MS may feel weakness and numbness in only one leg or on only one side of their torso. Some may experience partial or complete loss of vision, which usually occurs in one eye at a time. They may feel pain in their eyes, see double, or feel dizzy. They may have related physical and mental health issues such as limited memory, mood swings, depression, and seizures.

MS can manifest as fatigue, slurred speech, and a lack of coordination. MS patients might have muscle spasms and stiffness that can make walking difficult, and some might experience paralysis in their legs. Some people with MS feel sensations similar to electrical shocks when they bend their necks, especially when bending forward. They might also have difficulties in bladder, bowel, and sexual function.

Symptoms may come and go as the condition progresses, and they typically worsen over time. There may be periods of relief and relapse. Some MS patients may experience months or even years of symptom-free living.

If you or a loved one experience any of these symptoms, seek the professional opinion of a physician and discuss the possibility of a multiple sclerosis diagnosis.

Can Massage Therapy Help People with Multiple Sclerosis?

Research has highlighted massage therapy’s value for treating symptoms and stress in MS patients. One study found people with MS commonly use massage therapy as a complementary treatment. The study’s 24 participants, all diagnosed with MS, reported overall health improvements after receiving Swedish massage therapy for four weeks.

Another study found massage therapy benefited MS patients more than exercise therapy, and combining both massage therapy and exercise therapy also produced good results. Researchers studied 48 MS patients and randomly assigned them to four groups: massage only, exercise only, both treatments, and a control group. They found the patients who received massage therapy enjoyed greater increases in pain relief, balance, and walking speed than those who received exercise therapy alone. The patients who received both treatments also experienced significant pain relief.

A pilot study on MS patients found massage therapy relieved study participants’ fatigue and pain symptoms. Researchers from this study highlighted massage therapy’s ability to improve quality of life for people with MS.

Always check with your doctor before starting massage therapy or other treatments for multiple sclerosis. People with certain diseases and conditions should avoid massage therapy—as should anyone with deep-vein thrombosis (blood clots). Certain people (pregnant women, cancer/heart patients, etc.), can benefit greatly from massage therapy, but only with physician guidance about appropriate types of massage therapy.

You might ask your doctor to refer you to a massage therapist who specializes in dealing with your specific needs. Many physicians today maintain lists of preferred massage therapists.

Stretching for Office Workers

 

Post-Massage Stretching Techniques To Enhance Your Treatment

 

If you regularly engage in physical activity or exercise of any duration or intensity, you’ve probably been advised to stretch before and after. Incorporating stretching into a regular warm-up routine prior to exercising helps reduce the risk of tearing, straining, or otherwise injuring muscles and joints. It also helps muscles cool down after physical activity, which can guard against stiffness and soreness later.

Stretching after exercise, in a way, helps preserve the effects of exercise by preventing muscles from seizing up and losing their strength and elasticity. Similarly, stretching helps preserve the effects of massage–including relaxation and flexibility. Though athletes and others who lead highly active lives may stand to benefit most from stretching after bodywork, anyone can enhance the effects of a treatment by stretching. Consult with your massage therapist first to see whether they recommend specific stretches after considering your personal health profile.

Why Stretch after Your Massage?

Deep massage and exercise can affect the muscles in similar ways. Massage increases blood flow and circulation and can create friction in the tissues like vigorous movement does. During massage tissues and muscles are pulled away from one another, which creates the “loose” feeling you might have after a treatment. You might also feel taller, because massage helps counteract the daily compression and gravitational pull we experience.

Stretching after a treatment can keep joints mobile, maintain the looseness in muscles and tissues, and improve flexibility. It will also increase your tolerance for stretching–the more you do any stretch, the easier it becomes over time. Wise massage therapists also stretch before and after giving a massage to optimize body mechanics during the treatment and reduce their own risk of injury, strain, and soreness.

Simple Post-Massage Stretching at Home

Your routine will vary depending on your body’s limitations, your massage therapist’s guidelines, and your own goals. Keep movements slow, maintain a steady breathing pattern, and do not hesitate to modify any stretch for greater comfort. Most stretches are designed to be performed alone, though you can also call upon a friend or partner to assist if you would like help balancing, deepening the stretch, or creating resistance to build strength.

• Standing arm pull + bend: Stand with good spine alignment (hips over ankles with relaxed knees, tailbone relaxed, shoulders over hips, and ears over shoulders). Stretch your arms overhead and alternate reaching the fingertips of each hand up even higher. Keeping your arms stretched above your head, lean side to side. You should feel the stretch in your ribs and oblique muscles. To deepen this stretch, grasp and pull your right wrist as you bend to the left, and pull on your left arm as you bend to the right.
• Forward fold: Slowly bend at the waist, keeping your shoulders and arms relaxed. Rather than exerting pressure to touch your toes or the floor, simply let your upper body dangle in place and let gravity work to decompress your spine. You can sway slowly from side to side to help release tension. Your chin should drop to your chest so your neck isn’t working to hold your head. When you return to standing, do so very slowly and keep your knees bent. Lead this movement with your hips, so that your shoulders and head are the last thing to raise and stack on top of your spine.
• Knee hold: While lying on your back, bring one knee to your chest and hold it in place with clasped hands. Switch knees after 30-60 seconds. This alone is a significant stretch for many people; to deepen it you might press your knee into your palms to create resistance. For other variations, take your knee out to the side, away from your body (hip opener), or cross it over your other leg (twist).
• Cat – cow: On all fours, make sure your back is parallel to the floor as if you’re forming a table. As you inhale, sink your back toward the floor, stretching your tailbone and forehead up toward the sky. Exhale and curve your spine, folding your nose toward your knees. Keep your palms and knees on the floor the entire time, and repeat using your breath as a guide.

Check out the included YouTube videos for more pointers on stretching. If you would like to continue searching for or creating a different custom stretching routine, focus on low-impact movements that are not limited by clothing, space, or time. Tailor your routine to your needs and preferences, taking into account any recommendations from your massage therapist, current pain or injury you’re experiencing, and where you will be doing your stretching.

Precautions for Stretching Exercises

Never push yourself to a greater level of movement than is comfortable. Your range of motion will increase naturally over time, and you won’t do your body any favors by rushing that process. If something causes pain, it’s best to stop attempting that particular stretch and ask your massage therapist for further pointers.

These stretches are best used with massage therapy. While any stretch is likely to prove beneficial for you in some way, pair these with bodywork treatment to get the best of all worlds and start feeling better all around.

Can Massage Therapy Help with Chronic Pain Management?

 

Many people seek massage therapy for medical reasons. According to the American Massage Therapy Association’s 2014 and 2015 consumer surveys, 52% of people got massages for one of the following reasons:

• To relieve and manage pain
• To address spasms, soreness, and stiffness
• To recover and rehabilitate from injuries
• To stay fit and increase health and wellness
• To ease discomfort during pregnancy

In 2015, 16% of American adults discussed massage therapy with their doctors and other health care providers, and about 69% of the time, their physicians and health care workers strongly recommended massage therapy and gave them a referral. Physicians were the most likely health care providers to recommend massage, but chiropractors, physical therapists, and mental health professionals also encouraged their patients to seek a massage therapist.

How Does Massage Provide Pain Relief After Injuries?

As the body of relevant research grows, more doctors recommend massage therapy to people in pain. Researchers from one study observed a group of young men with exercise-related injuries to their skeletal muscles. They knew massage therapy was linked to pain relief and wanted to uncover the mechanisms of this effect.

The researchers found massage therapy reduced stress on a cellular level, decreased inflammation, and increased mitochondrial biogenesis in these study participants. Mitochondria exist within cells, provide energy and respiration, and contribute to the healing of cellular injuries.

According to the study, massage reduced the pain of injuries in much the same way as anti-inflammatory drugs do. Massage therapy also has fewer potential side effects than prescription painkillers.

Can Massage Therapy Relieve Your Chronic Pain?

Lower back pain – According to the U.S. National Institutes of Health (NIH), researchers have found promising evidence that massage therapy can benefit people with lower back pain. Researchers at Canada’s Institute for Work and Health found acupressure was more effective for lower back pain than Swedish massage. Thai massage produced similar results to Swedish massage. The researchers recommended massage therapy in conjunction with exercises and relevant education.

Headaches – In a study of people who experience chronic tension headaches, researchers found massage therapy reduced the frequency and duration of these headaches. Even short 30-minute sessions could alleviate certain headaches, and the participants experienced significant reductions in headache frequency after only the first week of this eight-week study.

Arthritis knee pain – In a study of people who had knee pain from arthritis, researchers found massage therapy provided pain relief benefits for at least eight weeks after treatment. In a follow-up study, they determined weekly 60-minute massage sessions were the most effective, given their convenience, cost, and consistency.

Neck pain – In a study of 228 people living with chronic neck pain, a team of doctors found 60-minute massage sessions were more effective than 30-minute ones. They urged physicians to relate this information to their patients when recommending massage for neck pain.

Fibromyalgia – A researcher in Sweden found people with fibromyalgia who received massage therapy felt less pain up to six months after treatment. In this study of 48 patients, the researcher found 15 massage therapy treatments over a 10-week period relieved 37% of pain, relieved feelings of depression, and decreased study participants’ need for painkillers.

Cancer pain – Cancer patients have long turned to massage therapy for relief from pain related to cancer and cancer treatments. One research group found massage therapy is effective for short-term treatment of anxiety and depression in cancer patients. In their review of many previous studies, they highlighted one in which cancer patients experienced a 50% reduction in symptoms after receiving massage therapy.

May 2022 Updated Available Appointments

 

May 9, 2022 Open Appoinments

 

Having Trouble Sleeping? How Massage Therapy Can Help

 

Not many things can refresh and rejuvenate your body like a good night’s sleep. Ignoring or trying to endure insomnia is like driving your car every day without ever changing the oil, putting air in your tires, or getting any other preventative maintenance. Sooner or later, you’re going to break down.

Healthy sleep can lead to many benefits, including:

• Lowered blood pressure
• Increased blood supply for muscle growth
• Repaired internal organs and tissues
• Triggered hormone release, including growth hormones

Healthy sleep and dreams can also strengthen your mind in ways such as:

• Bringing emotions to the surface for conscious processing
• Restoring mental energy for daytime performance
• Developing motor skills while sleeping

According to a Harvard Medical School study, many people “rehearse” motor skills during sleep. Whether you’re trying to type faster, perfect your golf swing, or just get through your day with ease, sleep is an essential part of success in waking life.

Can Massage Help Me Sleep Better?

Researchers have shown massage can promote healthy sleep for:

• People of all ages, from infants to the elderly
• Babies with dyssomnia, a sleep condition characterized by an inability to get to sleep or stay asleep
• Cancer patients—especially breast cancer survivors
• People recovering from heart surgery
• Those with pain in their lower backs, hands, etc.
• People who experience migraines
• People with restless legs syndrome
• Health care professionals
• People with mental health conditions

While getting a massage, many people may drift off to sleep on the massage table. Your massage therapist isn’t likely to be surprised by this behavior; it happens all the time. They know massage encourages their clients’ minds to create delta waves, an essential part of sleep and dreams. Massage also helps to reduce pain, which can be a major cause of insomnia.

Studies show massage therapy can equal better sleep. A team at the University of Miami School of Medicine Touch Research Institute found pregnant women reported improved sleep quality (among other benefits) after a five-week course of massage. With only two 20-minute sessions a week, they felt less anxiety, slept better, and eventually gave birth to babies with fewer postnatal complications.

Another Touch Research Institute study discovered massage had similar sleep-enhancing results for people with lower back pain. They studied a group of people with lower back pain who received two 30-minute massage sessions a week for five weeks. These people felt less pain, anxiety, and depression, along with enhanced flexibility and more restful sleep.

What Is the Science Behind Massage’s Effects on Sleep?

Touch Research Institute researchers studied a group of 26 adults who received 15-minute chair massages twice a week for five weeks (and 24 who only relaxed in massage chairs). In addition to many other measurements, this research team conducted electroencephalogram (EEG) scans of study participants at the beginning and end of the five-week study. Those who received massages had decreased brain activity in the frontal alpha and beta regions. They also had less anxiety, lower levels of stress hormone cortisol, increased math abilities, and less job-related stress.

Beta waves indicate you are alert, thinking, and working. We create alpha waves when we relax and contemplate things. The people in the above study had lower levels of these brain waves, meaning they had a greater proportion of the other waves: theta and delta. You create theta waves when you’re drifting off to sleep or daydreaming. When you sleep, you create delta waves, which are smooth when you’re in a deep sleep and slightly spiked when you’re dreaming.

When you’re ready to go to sleep, your brain begins to shut off thoughts for the day. First, you might stop thinking about your to-do list and stop creating beta waves. Then, you clear your mind of these thoughts by entering a relaxing alpha state. Next, you feel yourself getting drowsy; you only feel the peaceful theta waves of oncoming sleep and forget about everything else. When you finally sink into sleep, nothing is left but your underlying delta waves.

Decreased alpha and beta wave activity accounts for the sleepiness many people feel during massage. With primarily theta and delta wave activity, you’ll likely feel the way you do when napping or hitting the snooze alarm before getting up. Theta and delta states indicate the border between sleep and waking; it’s no wonder those who receive massage report having an easier time getting to sleep at night—they have given their brains practice entering sleep states in their daytime massages.

What If My Mind Is Racing and I Can’t Sleep?

Many people find they can’t stop thinking and go to sleep. If anxiety and worry stop you from shutting down your mind and getting the restorative sleep you need, massage therapy may help. Many researchers have found massage lowers levels of anxiety and depression, allowing people to get the restful sleep their bodies crave.

Massage increases feel-good hormones such as serotonin, oxytocin, and dopamine, which can lead to increased feelings of relaxation. It also lowers the body’s levels of cortisol, epinephrine (adrenaline), and norepinephrine (noradrenaline). Massage therapists manipulate your body to send “everything is okay” signals to your mind, which then enters a peaceful state of relaxation, restoration, and higher immune function. When you relax with a massage, your body gets rid of cortisol, a hormone that can put your body in fight-or-flight mode. When you have decreased levels of cortisol, your body has more room to focus on healing and growth.

How Can I Utilize Massage to Get to Sleep Tonight?

If you have trouble getting to sleep, try to visit a massage therapist on a regular basis. You can relieve a large amount of anxiety and stress by making massage a part of your regular habits. The participants in studies from the Touch Research Institute experienced sleep improvements after just 15-minute chair massages. The benefits are likely to be greater with a typical hour-long massage therapy session.

While you’re waiting for your next massage therapy session, you can create a relaxing sleep environment for yourself with your own self-care massage routine. First, massage your hands using your favorite lotion or oil. Next, gently touch your forehead, temple, nose, and chin. Use the backs of your hands to soothe your neck and throat. Yawn, rub your jaw muscles, and gently tug your ears and earlobes. Stroke the area from the bridge of your nose to the top of your head, and finally rest your hands at your sides, ready to drift off into a relaxing, healthy night of sleep.