Massage Newsletter from Amy Moses LMT 12 - 2016

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Back Pain and MassageHow Bodywork Can HelpKarrie Osborn

Studies show that massage therapy helps reduce back pain more than some medications.

ManifestHealth andWell-Being

Office Hours and Contact

Sun Creek CenterAmy Moses LMT845-687-3036Monday: 10:00 - 5:30Tuesday: 9:00 - 1:00 & 6:00 - 8:00Friday: 10:00 - 6:00

In this Issue

Back Pain and MassageRelief for Computer UsersTry This Breathing Exercise

Whether it's a pulled muscle from yogaclass or an afternoon basketball game, ora long-term pain caused by injury, mostof us will come to know the beast that iscalled back pain. In fact, when it comesto low-back pain specifically, researcherssay that 70-85 percent of the populationwill experience it at some point in theirlives.

Causes of PainExperts say the cause of back pain can bethe result of several factors. High on thelist is stress. When our body is stressed,we literally begin to pull inward: theshoulders roll forward and move up tothe ears, the neck disappears, and theback tightens in the new posture. "It's an

armoring effect," says AngieParris-Raney, a Denver-based massagetherapist who specializes in deep-tissuemassage and sports therapy. "Thatprotective mode, with the muscles inflex, can even result in visceralproblems," she says, where the pain alsoaffects internal organs.

In addition to stress, poor posture, bad

ergonomics, lack of exercise, arthritis,osteoporosis, a sedentary lifestyle,overexertion, pregnancy, kidney stones,fibromyalgia, excess weight, and morecan contribute to pain.

Geoffrey Bishop, owner of Stay TunedTherapeutics in Flagstaff, Arizona, saysmechanics is the main cause of back painthat he sees in his practice. "It'smechanics, including repetitive use andignorance about preventative postures,and neglect by employers and employeesto provide rest and recovery." The pastalso plays a part, he says. "Old injuriesand traumatic events, left untreated andunresolved, seem to dictate where stresslands in the back as well."

Massage Offers HopeThose who suffer with back pain knowthere are no easy answers for chasing thepain away. Physical therapy has proveneffective for some sufferers, as haschiropractic and acupuncture, butmassage therapy is also making a name

Be sure to communicate with your massage therapist if you are experiencing back pain.

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for itself when it comes to providingrelief. In fact, research has shown thatmassage can be a great friend to theback-pain sufferer.

"Massage therapists have long treatedlow-back pain safely and effectively," saysLes Sweeney, president of AssociatedBodywork and Massage Professionals."They have done so less expensively andless invasively than is possible with othertreatments."

In fact, a study by the Group HealthResearch Institute in Seattle found thatmassage was more effective at treatinglow-back pain than medication. Patientswho received massage once a week for 10weeks were more likely to report thattheir back pain had improved, andimprovements were still present sixmonths after the study. Other researchfrom the University of Miami School ofMedicine and the Touch ResearchInstitute showed that massage candecrease stress and long-term pain,improve sleep and range of motion, andhelp lower the incidence of depressionand anxiety that often accompanies backpain.

For Parris-Raney's clients, the length ofpain relief provided by massage therapyvaries depending on the condition theyare experiencing. Getting on a regularmassage schedule, however, has reallyhelped her clients manage the back pain,she says. When they go past theirnormally scheduled appointment, "theirbodies know it's time to get a massageagain." Whether it's just helping clientsget through the day, or reminding thestressed-out office worker to breathe,Parris-Raney says massage can play animportant part in back pain relief.

Whitney Lowe, owner of Oregon'sOrthopedic Massage Education andResearch Institute, says the benefits ofmassage for back pain depend on theprimary cause of the pain. "If it ispredominantly muscular pain, thenmassage has a great deal to offer inreducing pain associated with chronicmuscle tightness, spasms, myofascialtrigger points, or those types ofproblems. If it's something caused by ajoint alignment problem orcompression on a nerve, for example,then the role of massage might besomewhat different, such as helping toaddress the biomechanical dysfunctions,

but not really being able to get pressureoff the nerve itself."

Massage WorksWhen it comes to back pain, there are alot of options out there. Ultimately,massage, and its myriad benefits, mightbe a viable answer. For back painsufferers, Parris-Raney says massage canwork wonders. "Massage can help relaxthe body, relax the psyche, and improvea client's range of motion andcirculation to the affected tissues," shesays. Not only can massage help directlywith the pain, but it can also make life alittle easier, too. "Massage lets you tapinto the parasympathetic system," shesays, "and tap into all the goodhormones that help you sleep better andhelp you handle stressors along the way."All of that helps in building a healthierback and a happier you.

Benefits of MassageFrom stress relief to skin rejuvenation,the benefits of massage are extensive.When it comes to managing back pain,however, there are some specific benefitstouch therapy can offer:

--Improved circulation. With increasedcirculation comes faster recovery timefor sore, overworked muscle tissues.--Increased release of endorphins. Theprevalence of these natural painkillers isboosted every time you have a massage.This can only help in managing pain.--Improved movement. Range ofmotion and flexibility both get a boostwith massage.--Increased relaxation. When you relax,your muscles relax, thereby calming thepain.

Take frequent breaks to avoid eye strain.

Relief for Computer UsersMary Betts Sinclair

Try This Breathing ExerciseAnne Williams

According to the American OptometricAssociation, 46 percent of Americansspend at least five hours a day on acomputer or smartphone. When lookingat a screen, many people hold their headforward of center and slouch, which putsmany upper-body muscles in ashortened position.

Here are some ways to avoid pain andstrain:Computer users tend to blink very littleand stare straight ahead, not using theirperipheral vision. Be sure to keepblinking, which washes your eyes innaturally therapeutic tears and breaks upyour stare.

Take frequent rest breaks using the20-20 Rule: every 20 minutes, spend20 seconds looking at something faraway, preferably gazing out a window.Also, stand up and move as much apossible. This is a great time to doeye-muscle stretches andrange-of-motion exercises for your backand neck. Use your fingertips to gently

massage around your eyes, temples, andforehead. Finally, rub your palmstogether and gently cup your closed eyes.Relax and breathe freely.

Make sure you have good light, andcheck that your monitor is the correctdistance away from your eyes and at theright height. Also, adjust the screensettings to where they are comfortable interms of resolution and flicker.

If you wear eyeglasses, have themchecked. For example, in order forsome people to see clearly with theirheads held in an upright and balancedposition, and without chronic tightnessin the back of the neck, they may need tohave a prescription for a longer focallength or larger bifocal inserts, or havean adjustment of their eyeglass frames ifthey are bent or twisted. Some peoplemay need a stronger or weakerprescription. If your doctor hasprescribed a pair of glasses specificallyfor seeing the computer screen, wearthem.

Mary Betts Sinclair is an Oregon-based educatorand bodyworker. Learn more about her atwww.marybettssinclair.com.

Do you ever find yourself unconsciouslyholding your breath when you're tense?This can cause tension to build in yourbody and may let the chest collapse,leading to misalignment.

Proper breathing provides oxygen to themuscles and body, helps you stay relaxedand centered, and even helps youmaintain correct body alignmentthroughout your day.You can also use breathwork as part of astress-reduction program by followingthis progressive relaxation exercise.

1. Begin by lying in a comfortableposition without crossing your arms orlegs, and focus on your breathing tocreate a slow, deep pattern. Inhalethrough your nose while counting to 10and expanding your abdomen. Hold thebreath for one second, and exhale

through your nose on the count of 10.Inhale and exhale in this pattern fivetimes.2. Beginning with your head, tense yourfacial muscles as tightly as possible andcount to five. Release the musclescompletely, and sense the musclesfeeling heavy and still. Work down yourentire body, tensing muscle groups andthen relaxing them. After the head,move to the neck, chest, arms andhands, abdomen, back, thighs andgluteals, lower legs, and feet.3. After relaxing each set of muscles,mentally scan your body for any areas ofremaining tension and ask those areas torelax completely.4. Repeat the slow breathing exercise.5. Gently begin to move your body tocome out of the deeply relaxed state.

Try using progressive relaxation directly

before or after your sessions, directlybefore bed, or at any time during theday as a pick-me-up. Focus on takingfull, deep, even, rhythmic breaths. Witha little practice, you can become moreaware of your own breathing patternsand use breathwork effectively as youmove throughout your day.

The challengesof everyday lifecan be met withmore vibrancyand presencewhen you aremore relaxedand less stressed.

Amy offers individualized massage and bodywork thataddresses injury recovery, release of tension, chronic painand trauma. In addition to massage she specializes instructure/energy balancing modalities including CraniosacralTherapy and Zero Balancing. She has been practicing andstudying bodywork since 2005.____________________________________

Looking for that perfect gift? Nourish yourself and those youLove with Bodywork Gift Certificates! Contact Amy directly to purchase Gift Certificates:

845.687.3036AmyMosesLMT@gmail.com

Sun Creek Center

8 Sun Creek LaneStone Ridge, NY 12484