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.