What happens to your intervertebral discs when you sit?
Sitting in office chairs for long periods of time not only affects your muscles but impacts the disks in your spine.
In humans over 5 years of age, there is no direct blood supply to the jelly like nucleus of the intervertebral discs.
The intervertebral discs therefore rely upon fluid inflow and outflow for their nutrition: when you lie down, the pressure comes off the discs and they expand, absorbing water and nutrients as they do so (rather like a sponge expanding and sopping up a spill on the floor).
Unloaded Disc Filling with nutrient rich liquid
When you stand up, the discs are compressed and their watery component is squeezed out, thus removing waste products at the same time.
Loaded Discs Being Compressed
Similar squeeze/expand cycles are occurring every time that we move, both day and night. This means you must move in order to “feed” your discs and keep them healthy. The disc squeeze/expand cycle is crucial to spinal health. It is well proven that your degenerative disc “disease” progresses faster over time if your discs can’t alternate compression with expansion. As sitting more than half the time at work is associated with herniated discs (or slipped discs) and sciatic nerve pain in those older than 35, so try to get up and move as much as possible.
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How to test if you have good posture
We all know that we need good posture. So today I wanted to share with you how to test if you have good posture.
The Wall Test - Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.
The 'Jump' Test - Feel the muscles of your neck and shoulders. Do you find areas that are tender and sensitive? Are the buttock muscles sore when you apply pressure? What about the chest muscles?
If any of your muscles feel tight, sore or achy then why not book in for a massage.
Headaches – Treatment & Prevention – Part 1
Previously, I explained the different types of headaches. Now I want to explore how you can treat them. Orthodox treatment of headaches is over the counter painkillers, while stronger prescribed medication may be required for migraines. However it should be noted that frequent use of pain killers can trigger what are referred to as rebound or withdrawl headaches. (For more information on withdrawl headaches see >> http://www.nhs.uk/Livewell/headaches/Pages/Painkillerheadaches.aspx Or http://www.migrainetrust.org/medication-overuse-headache ) Massage There is scientific evidence to confirm my experience that massing the neck, shoulder & upper back can help alleviate tension headaches and some migraines, specifically the frequency of headaches & the duration of headaches. Researchers believe that two mechanisms could be responsible. Firstly, the increased serotonin could help relieve the headache (many existing headache medications increase serotonin levels). Secondly, the increased hours of sleep and fewer night wakings may lower levels of substance P - a neurotransmitter responsible for pain. So next time you get a headache, consider booking a massage with us. Scientific References
- Cristina Toro-Velasco, Manuel Arroyo-Morales, César Fernández-de-las-Peñas, Joshua A. Cleland, Francisco J. Barrero-Hernández. Short-Term Effects of Manual Therapy on Heart Rate Variability, Mood State, and Pressure Pain Sensitivity in Patients With Chronic Tension-Type Headache: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 2009; 32 (7): 527 DOI: 1016/j.jmpt.2009.08.011
- Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.
Heel Pain – Part 2 – Grumbling Achilles Tendon
Last week I discussed Plantar Fasciitis one of the major causes of heel pain, this week I am going to discuss a grumbling achilles tendon, or to be technically correct, non-insertional Achilles tendinopathy, he other major cause of heel pain. Although a rupture of the Achilles is well known, it is actually more common to have what is known as a grumbling Achilles. The pain is felt at the back of the heel above where the Achilles tendon joins the bone. It feels stiff and swollen, particularly in the morning and can prevent the sufferer from taking part in sport. Sometimes the pain is lower down where the tendon joins the bone. How can I tell if my heel pain is a grumbling achilles tendon? You may have swelling over or either side of your achilles tendon which runs from your heel to your calf muscles. The skin over the achilles tendon may be red and/or hot. If you sit down with your feet on the floor and raise your foot, as you use your achilles tendon you may hear a crackling sensation. What causes a grumbling achilles tendon?
- The tab on your shoe rubbing against your achilles tendon.
- Failing to warm up properly before playing sports.
- Over use of the tendon from intensive training, e.g. running
- Scar tissue from a previous injury.
- High impact on hard surfaces e.g. any sport where you jump or tennis.
