So how does massage reduce pain? – Part 1
I said in a previous post that scientists are interested in finding out how massage works. So if we accept that massage reduces muscle pain, that leaves the question, “How does massage reduce muscle pain?”.
In 1965, Ronald Melzack and Patrick Wall outlined a scientific theory about psychological influence on pain perception; the ‘gate control theory’. According to the gate control theory, pain signals are not free to reach the brain as soon as they are generated at the injured tissues or sites. They need to encounter certain ‘neurological gates’ at the spinal cord level and these gates determine whether the pain signals should reach the brain or not. In other words, pain is perceived when the gate gives way to the pain signals and it is less intense or not at all perceived when the gate closes for the signals to pass through.
Cutaneous mechano-receptors are stimulated by touch (massage) and transmit information within large never fibres to the spinal cord. These impulses block the passage of painful stimuli entering the same spinal segment along small, slowly conducting neurons.
This theory gives the explanation for why someone finds relief by rubbing or massaging an injured or a painful area. For example, the pain gate theory explains “how” a child feels better after mum or dad intuitively rub their knee when they have fallen over.
In summary massage produces short term pain relief by being a particularly effective trigger for the pain gate process.
References
Melzack R, & Wall PD (1965). Pain mechanisms: a new theory. Science (New York, N.Y.), 150 (3699), 971-9
Moayedi M, & Davis KD (2013). Theories of pain: from specificity to gate control. Journal of neurophysiology, 109 (1), 5-12
Jacobs M. (1960) Massage for the relief of pain: anatomical and physiological considerations. Physical Therapy Review, 40: 93-8
Melzack R, Wall PD. Pain mechanisms: a new theory. Science. 1965 Nov 19;150(3699):971–979.
Wells PE, Frampton V, Bowsher D. (1988) Pain: Management and Control in Physiotherapy. Heinemann Medical. Chapter 13.
Watson J. (1982) Pain mechanisms: a review. 1. Characteristics of the peripheral receptors. Australian Journal of Physiotherapy. 27:135-43
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Back Stretches
These stretches can either be done as a complete series or individually. The aim of stretching is to relax the muscles so it should never be painful. Each stretch should be held for 15 seconds and repeated twice. Ideally you should stretch daily. Back
- Clasp elbows in front of your body at shoulder height, making big circles in front of you - push out and look down. This will stretch your upper back.
- Lie on your back and raise your legs with your knees bent and hands palms down at right angles to your body. Move your legs over to one side of your body keeping your knees together and bent. Repeat for the other side of your body.
- Lie on your back with your arms at right angles to your body. Raise a leg with your knee bent and let it drop over to the other side of your body. Now repeat on the other side.
- Kneel on all fours, then sit back with your buttocks on your heels and your head on the floor and your hands outstretched in front of you (child pose for those who know yoga). This will stretch your entire spine.
- Kneel on all fours, look down whilst arching your back upwards (like a cat) hold for 15 seconds, then slowly drop your back down and stretch your head up and hold for 15 seconds.
- Lie on your back with your right knee up keeping your foot on the ground. Place your left ankle on your right knee, letting your left knee drop outwards. Clasp your hands below your right knee and pull towards your body, this will stretch out your gluteals. Now repeat on the other side.
- Lie on your stomach with your arms by your side and gently raise your head slightly. If these feels comfortable then you can also raise your feet of the ground and raise your arms above your head in from of you. This is very strengthening and especially good for people with straight backs.
After 20 years of genetically modified crops are they a sucess?
I have never been that keen on the idea of eating genetically modified food. I understand the economic argument about same amount of land would give you a greater yield and that the crops would be more robust and hence would need less pesticides. But I have always had my concerns about if scientist truly understood all the implications of modify crops. In Europe generally the idea of fooling with nature caused widespread protests. Genetically modified crops were more acceptable in North America and were introduced 20 years. Well I can safely say that any fears I had about any adverse side effects or any other fears of GM crops being "Frankenstein" food that is harmful to humans were laid to rest a long time ago. So I would say that GM crops are now more acceptable by the European general public, who here in the UK we probably eat GM crops that are imported from North America. So on the "Frankenstein" criteria they have been very successful. But what about the economic arguments that were put forward 20 years ago. Data from the united nations reveals that there is no discernible advantage in yields between North America and Europe that didn't introduce GM crops. Since GM crops like corn, cotton and soyabeans were introduced into North America the use of toxic chemicals to kill insects and fungi has fallen by 33% but the spraying of herbicides has increased by 21%. In France, the use of insecticides and fungicides has fallen by 65% and herbicide spraying as fallen by 36%. This suggests that GM crops aren't as robust as originally envisaged by scientist and they don't produce more abundant harvests either. So western europe didn't loose out by not introducing GM crops. Where GM crops do seem to have made a difference according to Matin Qaim, a researcher at Georg-August-University of Göttingen, Germany, is significant yield gains from insect-resistant varieties of crops in the developing world, particularly in India. References Genetically engineered crops: Experiences and Prospects report see >> https://www.nap.edu/login.php?record_id=23395
