Hypertension – Can massage help?
After introducing, Hypertension, I discussed lifestyle and dietary factors that may assist you in either lowering high blood pressure or preventing it. Now I would like to share with you the scientific evidence of the effectiveness of massage in assisting with the management of Hypertension.
Seated Acupressure Neck & Shoulder Massage
In 1997 Cady et al. in Perceptual & Motor Skills evaluated the effectiveness of a 15 minute chair massage on reducing stress as indicated by blood pressure. 52 employed participants’ blood pressures were measured before and after a 15 minute massage at work. Analysis showed a significant reduction in participants’ systolic and diastolic blood pressure after receiving the massage. High Blood pressure is associated with anxiety and stress, this study supports the conclusion that chair massage is relaxing, reduces stress and high BP.
Relaxing (or Swedish) Massage
In 2013 Givi in International Journal of Preventive Medicine looked at the effectiveness of a relaxing (swedish) massage in the management of pre-hypertension. The study was a single-blind clinical trial with 50 women selected by random sampling divided into a control and test group. The test group (25 women) received 15 minute swedish massage 3 times a week for 10 weeks. Their BP was measure before and after each session and 72 hours after finishing the massage therapy. The results indicate the average systolic and diastolic BP in the massage group were significantly lower. In addition 72 hours after the finishing the massage therapy there was still a significant difference between the test and control group.
So if you are concerned about your Blood Pressure, go to your GP and have it checked. Then why not book a massage.
References
Cady SH and Jones GE, Feb 1997, Massage therapy as a workplace intervention for reduction of stress, Perceptual & Motor Skills, (1) p157- 158
Givi M, Feb 2013, Durability of Effect of Massage Therapy on Blood Pressure, International Journal of Prevention of Medicine, 4 (5) P 511 – 516.
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Tai Chi and Chronic Pain
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
- less pain
- fewer depresession symptoms
- better sleep

Yet more scientific evidence of the benefits of chair massage
A number of studies have identified that nurses experience a range of symptoms indicative of work related stress including
- Headaches
- Shoulder tension
- Fatigue
- Muscle and joint pain
- Overall quality of life
- Self-perceived levels of stress
- Anxiety
- Symptoms relating to anxiety
- improvements in sleeping
- reduction in pain, stress and tension
- reduction in headaches

Why does slumping at your desk contribute to lower back pain?
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
- 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.

