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Stubborn Back Pain? Try Massage
By NICHOLAS BAKALAR

Can massage help back pain?
Massage is a common alternative treatment for chronic low back pain, but most recent studies have found little evidence that it works. A group of researchers designed a study to see if they could find a difference between back pain sufferers who got massage and those who did not.

The scientists recruited 401 members of a large group health plan who had moderately severe back pain unconnected with any disease and generally related to strains and sprains. Three quarters of the volunteers had had pain for more than a year.

The volunteers, average age 46, two-thirds of them women, were randomly assigned to one of three groups. Some got relaxation massage, a full-body technique intended to induce a generalized sense of relaxation to ease low back pain. Others got structural massage, which aims to identify specific musculoskeletal contributors to pain and to release restrictions on muscles causing the distress. The third group received no special care and served as controls.

The three groups were similar in the other kinds and frequency of treatments they used, including painkillers or sedatives, back exercises and bed rest.

Each of the massage groups received 10 weeks of treatment, and at the end of that period, all three groups had some improvement, as measured by their answers to 23 questions about performing routine activities without help — for example, climbing stairs without using a handrail or getting out of an easy chair by themselves. They were also asked to rate the degree of their back pain symptoms on a 10-point scale.

Those who received massage scored significantly better on both symptom and function tests, and they spent less time in bed, used less medicine and were more satisfied with their current level of back pain.

At 26 weeks after treatment, those in the usual care group continued to function less well than those who had gotten massage. But there were no significant differences in the pain scores in the three groups, either at 26 or at 52 weeks.

Daniel C. Cherkin, the lead author and an epidemiologist with the Group Health Research Institute in Seattle, mentioned some of the study’s considerable strengths. It had a randomized design, a high follow-up rate, good adherence to the treatment and a large sample size. Still, he said, the study was done on a mostly white, middle-class population in otherwise good health, which may limit its applicability to other groups. The study appeared online Monday in Annals of Internal Medicine.

It is unclear how massage eases back pain, but the researchers suggest it may stimulate tissue locally or cause a more generalized central nervous system response. It is also possible that just spending time in a relaxing environment or being touched and cared for by a sympathetic therapist could have led to improvement. Also, those in the control group knew that the other groups were getting massage, and the knowledge that others were getting the treatment while they got none may have led them to underestimate their own progress.

Still, the researchers conclude that massage has few adverse effects and is a reasonable treatment for low back pain. There is no evidence, though, that it lowers the cost of health services related to back pain.

“We tested this on people who had not been getting better from the usual medical approaches, Dr. Cherkin said. “If you’ve tried other things and you’re not getting adequate relief, then massage is a reasonable thing to try.”
http://well.blogs.nytimes.com/2011/07/04/embargo-july-4-5pm-for-back-pain-try-massage/]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=28
We all know the enormous benefits of exercise and moving the body. Anyone who routinely pushes their physical limits through any movement, sports, strength training and aerobics can benefit from a massage. Whether you are a weekend warrior that fits in workouts between work and family or a serious athlete, massage in an important part of any sports regimen. Sports medicine clinics and both professional and college athletic teams use massage to heal and prevent the wear-and-tear and minor injuries that naturally occur with strenuous movement. The added physiological and psychological benefits of massage also add to the reasons to do it.

Heavily exercised muscles may also lose their capacity to relax, causing chronically tight (hypertonic) muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes you to injuries,
especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.

Some benefits of massage for exercise and injury prevention:

1. Reduced chance of injury by improving range of motion and muscle
flexibility.
2. Performance enhancing results with improved power and performance.
3. Shortened recovery time between workouts.
4. Maximizes the supply of nutrients and oxygen through increased blood flow and the elimination of lactic acid in the muscle (a by-products of exercise).

Massage helps the body recover from the stresses of strenuous exercise, and facilitates the rebuilding phase of conditioning. The physiological benefits of massage include improved blood and lymph circulation and muscle and general relaxation. These, in turn, lead to removal of waste products and better cell nutrition, normalization and greater elasticity of tissues, deactivation of trigger points, and faster healing of injuries. It all adds up to relief from soreness and
stiffness, better flexibility, and less potential for future injury.

With regular massage for maintenance the therapist can zero in on particular muscle groups and work specific tissues, they can help maintain or improve range of motion and muscle flexibility. The overall objective of a maintenance program is to help you reach optimal performance through injury-free training. Regular massage also gives a therapist a chance to find your unique trouble spots, perhaps from past injuries. They can pay special attention to these areas, monitor them for developing problems, and help keep them in good condition. An experienced massage therapist can also compliment treatment received from other health care professionals for various injuries.

Massage for injuries can speed healing and reduce discomfort during the rehabilitation process. Deep tissue and trigger point massage breaks up the tissues in the muscle to speed recovery.

So to sum it up, make massage part of your wellness and fitness routine. You’ll get all the benefits of relaxation and if you’re more a type A personality remember you can push yourself a little harder with less injuries and get in shape a little faster.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=27 By RONI CARYN RABIN
Does a good massage do more than just relax your muscles? To find out, researchers at Cedars-Sinai Medical Center in Los Angeles recruited 53 healthy adults and randomly assigned 29 of them to a 45-minute session of deep-tissue Swedish massage and the other 24 to a session of light massage.

All of the subjects were fitted with intravenous catheters so blood samples could be taken immediately before the massage and up to an hour afterward.

To their surprise, the researchers, sponsored by the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health, found that a single session of massage caused biological changes.

Volunteers who received Swedish massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva, and in arginine vasopressin, a hormone that can lead to increases in cortisol. They also had increases in the number of lymphocytes, white blood cells that are part of the immune system.

Volunteers who had the light massage experienced greater increases in oxytocin, a hormone associated with contentment, than the Swedish massage group, and bigger decreases in adrenal corticotropin hormone, which stimulates the adrenal glands to release cortisol.

The study was published online in The Journal of Alternative and Complementary Medicine.

The lead author, Dr. Mark Hyman Rapaport, chairman of psychiatry and behavioral neurosciences at Cedars-Sinai, said the findings were “very, very intriguing and very, very exciting — and I’m a skeptic.”]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=26
When the body becomes stressed it produces a hormone called “cortisol.”  Increased cortisol levels lower immunity, affect sleep and decrease dopamine levels which affect moods.  There have been many studies done how massage and touch decrease cortisol levels in the body.  A The New York Times article recently discussed research that showed how the value of simple gestures of touch can change brain chemistry. Gestures such as a high five or reassuring squeeze of the arm can change how people feel and behave by promoting a feeling of calm and nurture throughout the body.   But in the workplace, where most of us spend the larger portion of our day, most touch has become taboo.  Many companies have strict policies about even very casual and friendly touch.  

Not only in our workplace but also culturally Americans deprive themselves of touch more than many other cultures.  In many Latin American and African cultures, ordinary things like breast-feeding, co-sleeping and baby carrying are not even something discussed as if it were a choice.  Children are naturally reared with a lot of touch and closeness.  The idea that one would sleep separate from their baby is strange to them.  In France and Italy individuals usually touch one another 100 times in the course of an hour conversation, while in the United States that drops to maybe ten times.

I watch my 4 year old son and his friends who love to hold hands, cuddle, hug and kiss. Eventually hormones and growing up will change them and I can’t help but feel a little sad that their openness and relaxed relationship to touch will change.

In the words of Diana Ross “Reach out and touch somebody’s hand, make this world a better place, if you can.” Go get some massage, give some hugs and next time if your inclined to give a shoulder rub to your loved one or touch someone’s arm thoughtfully, do it.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=25
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Being a typical busy New Yorker/single mom I was on a search to come up with easier and better ways to take care of myself. I was chatting about not having enough time to do this with Susan Shields, one of the massage therapists that work for me. She suggested I try dry skin brushing at home and I decided to give it a try and bought a brush that day.

It is quite simply just what it sounds like, before my shower each day I took a soft brush and brushed the dead skin off always using motions toward the heart. It only took 5 minutes and not only did my skin and even my cellulite looked better, I began to notice that I had much more energy. I got so excited about it as part of my daily ritual that I decided to add it to our massage menu and I wanted to share it. Dry skin brushing is an easy and effective way to help the natural detox process of the body and better yet it can be done at home with just the expense of a simple soft natural brush.

The skin is the body’s largest organ and is often called “the third kidney” because of its importance in the body’s process of detoxification and it is responsible for 10-15% of body elimination. Daily your body regenerates new skin cells leaving many of the dead ones still on the body. The brushing of the skin helps the skin regenerate more efficiently allowing the load on the kidney and liver to lessen. It also aids in blood circulation and has a profound cleansing effect on the lymphatic system. The lymphatic system is an important filtration system for the body and helps to push toxins through and out of your body.

We all have the extra 5 minutes and here’s the simple how to:

1. Purchase a natural fiber body brush, long handled ones are even better for harder to reach areas.
2. Brush the skin from your hands up your arms several times, covering all areas.
3. Then stroke the brush from your feet to the top of your legs in the same way.
4. Use circular counter-clockwise strokes on the abdomen and your armpits. Then repeat these areas with counterclockwise motion.
5. Brush the chest/breasts and sensitive areas lightly.
6. Brush upwards on the back and down from the neck.
7. You can also brush in a circular motion on the palms of your hands and soles of your feet.

You can follow with a shower or bath and enjoy the benefits!]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=23
While regular exercise and a balanced diet both play pivotal roles in maintaining a fit body and a healthy lifestyle, as it turns out, you can also massage your way to good health. A healthy lifestyle is a balanced lifestyle, and to be balanced is to not only be physically well, it means possessing the ability to relax, recover and rejuvenate mentally so you are feeling your best in both mind and body.

Few people truly understand concepts like inner wellness and well-being, failing to recognize that health is a state that applies to the whole body and mind. There should be a proper balance between exercise, nutrition and wellness of mind. Furthermore, there must be a solid connection between mind and body, meaning that one must be healthy in order for the other to function at its optimum. No matter how many crunches or miles on the treadmill you do, whole body health can only be achieved when you're feeling good on the inside.

Apart from relieving stress and bringing about deep relaxation, massage therapy helps tone the body, increase energy, prevent degeneration, and treat ailments and injuries. Massage can work on a preventive level or it can be targeted in a particular way to speed up the healing process. Healing through massage is, for most people, a zero side-effect process. Different massages, such as sports massages, can be geared toward special conditions or lifestyles. Your massage therapist might use specialized techniques and oils that work at the physical level to soothe aching muscles, tensed nerves and encourage healing in places that require a certain kind of attention.

With its wonderful abilities to relieve pain and tension, increase the rate of healing and encourage the flow of energy, massage can be a tremendous tool to help you support a continuous state of well-being. So next time you find yourself setting new fitness goals or reviewing your healthy lifestyle agenda, remember that you have more than just one or two tricks up your sleeve when it comes to looking and feeling good. Massage is an invaluable tool in this regard - and there are hundreds of reasons why. But if you can't find any other reason to add massage to your fitness regimen aside from the fact that it feels amazing, then that's good enough!]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=22
Any time muscles are manipulated, fluid shifts around in the interstitial spaces between the muscles and dehydrates them. You're losing water and electrolytes, just like when you exercise. You might feel squishy like a sponge, but you still need to moisten those cells. In the days following a massage, you reduce the possibility of pain and soreness by drinking plenty of water starting immediately after your session.

In the case of lymphatic massage, the stimulation of the lymphatic circulation system can release large amounts of wastes. Think of the lymphatic system as the body's sewer system, which collects waste material and carries it away for disposal. Lymphatic massage is like a drain cleaner that flushes the body's pipes and keeps them clean. Water helps flush that waste down the drain.

During a good massage, blood is circulated throughout the whole body as the muscles are stimulated and water, salt and other minerals are released. By consuming plenty of water, you are helping your body dispose of all of those unwanted waste materials that have accumulated in your muscles.

Your body will always benefit from proper hydration, but after a massage it is especially important to drink lots of water. Re-hydrating will help organs such as the kidneys process the various substances which regularly move through the body. Drinking water prior to a massage is recommended as well, as it makes it easier for your massage therapist to manipulate your muscles, allowing for deeper bodywork (think wet sponge vs. dry sponge). Your therapist will be able to tell when you're well hydrated by the pliability of your skin.

You may have noticed that you feel a little disoriented after a massage. Having a glass of water will not only flush away toxins and hydrate your muscles, cells and organs, it will also help to bring your awareness back. Take your time getting up and leaving after a massage. If you need to be quiet and zone out for a few minutes, you should be encouraged by your massage therapist to do just that. Sit and drink your water, giving your body and mind time to recuperate before returning to your everyday reality.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=21
Offering access to massage in the workplace is something that has grown greatly in popularity recently, and with good reason. Massage relaxes tense muscles, relieves stress, and improves concentration and focus. After a massage, employees tend to be both more relaxed and alert, a combination which is key to efficiency and efficacy in job performance. These results are easily achieved with a fifteen minute chair massage. Whether weekly or monthly, massages also promote higher employee moral and create a strong sense that they are being supported and appreciated.

Alongside massage to get workers back into the zone, there are numerous other techniques that should be taught to employees, such as what to eat for energy and brain function. Knowing how and when to snack to keep energy levels high will help everyone get through the day without that afternoon drop in productivity. Along with knowing how to eat, employees should also learn how to sit. Proper alignment, whether at a desk, on the phone, or working with a computer is essential. Learning good posture and how to stretch and take breaks to relieve stress in both the body and the mind will further enhance the daily experience of each employee and facilitate better results for the employer.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=20
Many people find that their massage therapists are very intuitive in their work, and so assume that the therapist can tell what you want them to know. True, if your therapists applies pressure to a muscle, and you tense up, they'll know to back off and work some of the tension out before applying that kind of of pressure. This is merely an example of the way their training teaches them to read your body. A massage therapists cannot, however, read your mind. They may not know that you experience an aching pain in your neck if all the tension is between your shoulders. They cannot know how much intensity or sensation you experience with pressure to know when to work deeper...unless you tell them.

Assuming you and your massage therapist have done a comprehensive intake before your massage, here are a few experiences that should be due cause for your speaking up during a massage:
You are experiencing pain
You would prefer more or less pressure to be applied to the body
You experience tingling that runs down your limbs- indicative of nerve involvement
You are cold (this will cause you to tense up)
If you feel uncomfortable for any reason
If you are having an emotional response- massage relieves tension we've held in our body, which is sometimes connected to emotions. Massage therapists are educated in the body-mind-spirit connection and will be accepting of your experience, and may be able to share with you more about the process you are experiencing.

Obviously, this is simply a basic version of the conversation that will be happening between you and a massage therapist. The thing to know and understand is this: the more information they have about what you want, need and desire to experience, the better they can work with you during the massage to achieve your goals. Be open to listening to your massage therapist about any advice they might have for you- what they learn from your body language, tension, and muscle structure will likely be valuable information for you to work with.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=19
The findings of such studies are compelling and encouraging, as these data may suggest that massage therapy effectively reduces back pain, can positively impact the biochemical system, and attenuates psychological symptoms associated with back pain. Since the problem of chronic low back pain has such an adverse affect on job productivity and work absenteeism in our country, there is great hope that if the positive effects of massage therapy in back pain studies can continue to be replicated, it will be highly beneficial to the millions who suffer from the condition.

Why does massage seem to be so effective in treating back pain? Because, in essence, alleviating pain is one thing massage therapists are trained to do, whether they do it directly by gently manipulating and palpating muscles and soft tissues, or indirectly by reducing overall stress and tension in the body, allowing the patient to relax. Massage therapists are trained in anatomy, physiology, and pathology, and they spend many hours concentrating on and performing bodywork. Whether it is lower back pain, arthritis or fibromyalgia, massage may be able to relieve the associated pain. Happily, massage is completely compatible with other therapies such as chiropractic and acupuncture treatments.

The beauty of all this is that studies are clearly showing that massage is one way to ease pain, but more importantly, there are plenty of undocumented instances occurring everyday in which people are experiencing pain relief from massage. Each individual, however, experiences pain differently and for different reasons, so it's important to consult your physician or health care professional for diagnosis and treatment advice. All in all, it can be argued that all of this research, along with the unreported success stories happening all the time, is giving a renewed since of hope to chronic pain sufferers.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=18
Living in a mechanized world for the past few decades has taken a toll on the general health of individuals in modern societies and we are just now becoming acutely aware of the negative affects associated with the absence of touch. However, through the resurgence of touch-based therapies like massage we have come full circle back to the roots of healing and good health.

Massage therapy has begun to help us reclaim our natural instinct to nurture each other with touch. This is especially true as seen with the benefits of healing and compassionate care for the elderly. From pet therapy, we have learned that blood pressure and blood sugar levels improve when a dog or cat is held and stroked, which is true for the young, old and every age in between.

We're also reclaiming our instinct to nurture the ill and dying through gentle touch, both in an attempt to revive health and to offer transitional compassion. The relaxation achieved through a gentle foot or back massage has amazing pain relieving results and time free from pain and discomfort allows the body to use its internal resources for healing. Touch is natural, with few, if any, side effects, and it allows us to reconnect with our natural ability to heal.

Massage has proven to be especially physically beneficial for the elderly, as it improves circulation of both blood and lymph, stimulates the nervous system, softens tight muscles, and enhances function of the digestive and respiratory processes. Administering touch to the elderly can also increase appetites, decrease the need for pain medications, calm agitated states, promote restful sleep, and decrease post-surgical recovery.]]> http://intouchbodyworknyc.com/nyc-massage-blog/index.php?entry=17
The lymph system consists of several organs and glands throughout the body and is connected by a series of vessels carrying the lymphatic fluid through the body. When you become sick, you may notice that you have swollen lymph glands, which is the result of your lymphatic system working overtime to produce white blood cells and carry toxins out through the lymph fluid. The goal with lymphatic drainage or massage is to prevent the over-taxation of your lymphatic system by boosting it's function.

Lymphatic massage can feel deceptively gentle, especially for those who are accustomed to deep tissue massage. This gentle touch, however, is exactly why lymphatic massage works the way it does. The lymph vessels and glands are just underneath the skin, and the slow wave-like movements replicate the gentle pulse rhythm of the lymphatic system. In effect, this massage mimics the natural cycles used by the body to eliminate toxins. For areas where there is muscular involvement, deep tissue manipulation would be followed by gentle lymphatic massage stimulating healthy lymph gland function.

It is important to drink plenty of water after a lymphatic massage to assist in toxin elimination. Some people experience mild flu-like symptoms after lymphatic drainage, this is normal and the result of a toxin purge. While most people simply feel relaxed and refreshed, whether or not you will experience any of the flu-like symptoms depends on the toxins you have been exposed to and the amount of toxins being moved through and our of your body. Drinking plenty of water, avoiding excessive salt, and keeping the body moving will all help your body to finish flushing those toxins out so you can start enjoying your healthy, immunity-charged body.]]>