Hypertension – Can massage help?

Tai chi is a ancient chinese mind-body exercise that is low impact, that is like a moving meditation.  You move in slow-motion to stretch and strengthen muscles. The phyisical benefits of Tai Chi are that it improves balance, flexibility, coordination, muscle strenght and stamina hence why some people think it helps them stay young.  On the mental side, Tai Chi helps releive stress, improves body awareness and when done in a group setting reduces social isolation. Some recent research shows Tai Chi can help benefit people with ongoing painful conditions suchs as

• osteoarthritis
• fibromyalgia
• rheumatoid arthritis
• tension headaches

In one trail, 66 people with fibromyalgia were randomised into two groups: one took tahi chi classes twice weekly, the other group attended wellness education and stretching classes twice a week.  After 12 weeks, those in the Tai Chi group reported

• less pain
• fewer depresession symptoms
• better sleep

when compared to the control group.  This study suggest that Tai Chi may assist those who have an ongoing painful condition manage their pain and improve their general sense of wellness. References Wang C, Schmid CH et al, 2o10, A randomized trail of Tai Chi for Fibromyalgia, New England Journal of Medicine, 363(8):743-54  

A number of studies have identified that nurses experience a range of symptoms indicative of work related stress including

1. Headaches
2. Shoulder tension
3. Fatigue
4. Muscle and joint pain

All of which can lead to more long term problems or dissatisfaction at work, absenteeism or burn out. An study looked at the "feasibility of chair massage during the work hours of nurses in impatient and out patient settings and its effects on stress-related symptoms".   A total of 38 nurses received a weekly 15 minute chair massage treatment once a week for 10 weeks.  All the nurses were assessed prior to the study at 5 weeks and then at 10 weeks for

• Overall quality of life
• Self-perceived levels of stress
• Anxiety
• Symptoms relating to anxiety

Scored produced by all four measurements showed that compared with prior to intervention, symptoms improved at 5 weeks and improved even further at 10 weeks, with the results were most noticeable in those nurses working longer hours (12 hour shifts).  92 percent of the nurses made positive comments in relation to

• improvements in sleeping
• reduction in pain, stress and tension
• reduction in headaches

78% reported that their overall job satisfaction had improved and 60% showed a willingness to pay for chair massages if they were made available at work. Researchers concluded that "offering chair massages for nurses during work hours, while challenging because of busy schedules reduced stress related symptoms significantly and was highly appreciated by the nurses." Book your chair massage now >> Book Now Reference Engen JE et al (2012) Feasibility and effect of chair massage offered to nurses during working hours on stress related symptoms: A pilot study.  Complementary Therapies in Clinical Practice 18(4): 221-22

We all know that we should maintain good posture when sitting rather than slumping (poor posture) to avoid lower back pain, but why? The human spine is an upright bendy column and in someone with good posture it’s an S shape.  With perfect posture a straight line can be drawn through the ear, the tip of the shoulder, the front of the knee joint and the back of the ankle. The spine is made of 24 vertebrae or segments.  If we look at the S shape it consist of the cervical lordosis which is the arch in the neck, this is followed by the thoracic kyphosis which is an arch in the chest in the opposite direction, this is then followed by the lumbar arch or lumbar lordosis which is the hollow in the lower back. Perfect lumbar lordosis (or perfect arch in your lower back) helps

• Ensure the correct distribution of your body weight
• Allows your lower back to bow forwards slightly when walking to absorb the impact during walking

The lumbar lordosis lessens when we are sitting as our pelvises tip backwards on to the sitting bones and increases when we stand.   This explains why some people with lower back pain feel worse when sitting and better when standing.  Furthermore sitting for long periods of time in a slumped “C” shaped posture, changes our weight distribution through our spine, compressing the lumbar vertebra which often leads to lower back pain. So what is good sitting posture? When seated, keep these tips in mind:

• Choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop up your feet with a footstool or other support.
• Sit back in your chair. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back.
• Stretch the top of your head toward the ceiling, and tuck your chin in slightly.
• Keep your upper back and neck comfortably straight.
• Keep your shoulders relaxed — not elevated, rounded or pulled backward.

Remember

Although good posture should be natural, you might feel wooden or stiff at first if you are used to slumping rather than sitting up straight.  The key is to practice good posture all the time, and be extra vigilant when you are really concentrating, getting tired or its late in the day. You can make improvements at any age. Stretching and core strengthening exercises can help, too. And if you have got lower back pain, why not try massage.