Is exercise beneficial for Neck & Shoulder pain?
The first reaction when we are in pain is often to take a painkiller. I know from experience in clinic, when that the painkiller stops working that is when our clients book a massage. But would exerise help? To me it is counter-intuitive to exercise when in pain so I was interested in a recent study that looked into this.
A study of 176 people investigated if the standard Fustra20Neck&Back exercise programme (scroll to bottom for full details) for reducing pain and increasing fitenss of office workers with neck or lower back pain works. All the participants sat for at least 6 hours a day at a desk and had experienced at least 2 episodes of moderate pain in the last month before the study started. The study participants included both men and women between 30 – 50 years old. Half were asigned to the exericse group and half to the control group. The exercise group carried out the Fustra20Neck&Back exercise programme for 1 hour twice a week for 10 weeks.
More than 90% of the particpants in the exercise group found that the intensity of the pain and fequency of the pain decreased significantly. Improvements in neck & shoulder flexibility and quality of life were also recorded. However there was no significant differences in lower back pain.
Reference
Fustra20Neck&Back exercise programme
The programme comprised a 10 minute aerobic warm-up on a cross-trainer. Then 10 functional flexibility exercises, four strength exercises, five core exercises and a 10 minute cool down.
Click below to see the 10 functional exercises for your shoulders.
Click below to see the strenght and core exercises.
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Is reflexology or massage better at reducing stress or pain?
While amongst my clients there is a clear preference for massage, I decided to investigate if there was any scientific evidence if massage was better than reflexology (or vice versa) at reducing pain and stress. In 2012 there was a small study comparing massage to reflexology on cancer survivors over the age of 75 living in a care home. The study compared the effectiveness of 20 minutes of reflexology treatments against 20 minute Swedish massage by examining the impact on the patients stress levels, pain levels and mood. Pre and post treatment levels of salivary cortisol, observed affect and pain were compared. Both reflexology and Swedish massage resulted in significant declines in salivary cortisol indicating a reduction in stress levels, reduced pain levels and improvements in mood. So to go back to my original question, there is scientific evidence for both and I suggest you book the treatment you prefer. Hodgson N, Lafferty D (2012) Reflexology versus Swedish Massage to Reduce Physiologic Stress and Pain and Improve Mood in Nursing Home Residents with Cancer: A Pilot Trial. Evidence Based Complement Alternat Med. 2:456897
What can assist you with anxiety?
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