According to an article published in Medscape, "Tai chi is as good as, or better than, aerobic exercise, for improving the overall severity of fibromyalgia symptoms, new research shows."
The results of a 52-week single-blind trial suggests that tai chi not only eases symptoms of fibromyalgia, but is also associated with improvements in depression, anxiety, self-efficacy, and quality of life.
"Compared with aerobic exercise, the most commonly prescribed non-drug treatment, tai chi appears as effective as or better for managing fibromyalgia," the investigators, led by Chenchen Wang. MD, Tufts University School of Medicine in Boston, Massachusetts, write. "This mind-body approach may be considered a therapeutic option in the multidisciplinary management of fibromyalgia."
Read the full study in the BMJ at www.bmj.com/content/360/bmj.k851
Massage Fits You (yes, YOU!)
Sol Benson loathed her body. It went beyond mere embarrassment at how "fat" she was. Deeper still was the conviction that her body was unworthy of love, underserving of nurturing.
And it was that alienation from her own body that for years kept Benson, a professional dancer who has waged a lifelong battle with anorexia, from getting massage. "I stayed away because getting a massage was being good to myself," said the 45-year-old Colorado mother of two, whose own mother and brother are massage therapists. "If I'm on a weight loss cycle, it's like 'I don't deserve love, I don't deserve food, I don't deserve to feel good about myself.'"
Benson credits Mary Rose--a Boulder, Colorado, massage therapist who has developed a special style of acupressure for the physically fragile--with understanding her psychological fragility enough to help her turn massage into a tool for healing, rather than a doorway to despair.
It was the tender care from Rose, Benson explains, that helped the process. Her nonjudgmental ways helped Benson maintain balance. If, however, Rose had brought up weight, or in this case, the lack thereof, Benson admits it could have sent her into another purging cycle.
Managing Body Image
Benson's story illustrates just how complex the issues of body image can be in 21st century America and just how valuable bodywork is in mending distorted body image.
Developing a positive body image is about becoming present, grounded, open, aware, and unafraid to find what's at the core and work through it. It's about being mindful, and listening to what your body has to say--a big step on the way to a healthier lifestyle and not necessarily an easy one to take. It requires courage and hard work to learn self-acceptance. And bodywork can play a key role in this endeavor.
With America in the grip of an obesity epidemic--while at the same time holding up waif-like thinness as a cultural ideal--many people are worried about excess pounds and the harsh judgments that accompany them. Embarrassment at the thought of uncovering imperfect bodies for the close contact of a massage or bodywork session drives away untold numbers of potential clients.
The problem isn't limited to issues of weight. Many people avoid massage because of embarrassment about acne, surgical scars, birthmarks they consider unsightly, or some other physical deformity or flaw.
"A really common one is, 'I have such ugly feet,'" Rose says. "I always laugh and say that in 20 years, I haven't seen an ugly foot yet. People just have bad attitudes about their feet. In general, people are so self-judgmental."
Relax, ReallyMassage therapists specialize in the human body. They don't judge; rather, they see anatomy.
"This is something that's so prevalent and something we deal with daily," says Jonathan Burt, 27, a Detroit massage therapist and massage instructor. "I can't tell you how often I've heard, 'I have to wait until I get into shape before I come in for a massage.' Clients think they have to be in shape before they can relax." Newsflash: Relaxation is not exclusive to model body types.
Given the increased blood flow that results from massage, as well as the benefits to the lymphatic and other body systems, Burt believes overweight people and others who suffer from limited mobility are the people most likely to benefit from a good massage. That's why he especially treasures his larger clients.
The idea of taking your clothes off for a massage is often more intimidating than the reality. In fact, practitioners make draping an art form, ensuring the client doesn't feel exposed. And by the way, says Burt, you're not the only imperfect body around here. "We all have flaws," says Burt, who gave his first massage at age seven, when his grandmother, a double amputee, asked him to massage her stumps. "Myself, I'm not the American Gladiator. I inform people I have flaws as well, and I'd be more than willing to help them overcome their self-consciousness."
Viewpoint: CompassionWe're all in this together, and your massage therapist is operating from a place of compassion. Your practitioner is there to create and hold a safe space for you. Says Charlie Murdach, 38, a Portsmouth, New Hampshire, massage therapist, "For me, it's meeting the person where that person is and addressing that person in an appropriate and compassionate way."
Murdach, who has been a massage therapist since 1990, says he has yet to meet a potential client that he can't help, regardless of that person's physical condition. He believes this is due to the massage therapist's ability to avoiding forcing anything, but to also being open to the possibility that miracles can happen.
Murdach explains your practitioner's role: "Whatever is going on with that person, whether it's a deformity or some type of disability, I make sure I can step up and hold the waters calm for that person. It doesn't matter if they're missing an arm, or have a deformed hand, the person who is standing there desires to move forward."
Getting a massage can do wonders for body image and help bridge the disconnect between the physical and emotional. A wounded psyche can lead you to believe you don't deserve a massage; this is when you most do! You are worthy--book your massage today.
Many people ask me this question - here's the official answer:
Why Am I Sore?
By Shirley Vanderbilt
Originally published in Body Sense magazine, Fall 2002.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.
You've just had a wonderful massage, and you go home feeling both relaxed and rejuvenated. But the next morning, you wake up with twinges of muscle soreness, maybe some fatigue, and you just don't feel yourself. What happened? Chances are it's the massage, and it's perfectly OK.
Keith Grant, head of the Sports and Deep Tissue Massage Department at McKinnon Institute in Oakland, Calif., says, "It's very much like doing a workout. If the muscles aren't used to it, they often respond with some soreness." Grant notes this should last for no more than a day or two. If it lasts longer, the massage may have been too intense, and the therapist should adjust for this in the next session. However, just as with exercise, when your body adjusts to having this type of workout, your physical response will also be less intense.
A professional massage is more than an ordinary backrub. Your massage therapist can find all the kinks that have built up from daily stress and too little or too much exercise. The whole point of a therapeutic massage is to release that tension, work out the kinks and help your body relax so it can function at an optimal level. All of this work stretches muscles, pushes blood into them and gets things working again.
There are several theories, in addition to muscle function, as to why people sometimes experience after-effects from massage. Grant points to one theory being closely examined by experts. Neurological sensitivity, or "sensitization," looks at the "whole response of what's going on in a person." As Grant explains, massage provides a significant amount of input to the central nervous system and the body responds to that increased information. Pain and other occasional after-effects may be the result of a system that has received more information than it can handle at that particular time. And because the amount of sensory input we receive during any day or week is always fluctuating, sometimes we may be overloaded and other times not. It depends on the total stress (emotional, spiritual and physical) being experienced by the body at that moment.
So what can you do to minimize sometimes painful side effects? It's important to communicate with your massage therapist regarding your expectations, as well as your current state of health. Your therapist can then tailor the massage to your personal needs and desires, and make adjustments in intensity or technique as the session proceeds. "I'd look at what's being done," says Grant. In some cases, a shorter or more soothing session may be more appropriate. In others, the therapist may need to change the kind of technique used. Much of this can be judged by how the person is feeling and responding during the massage.
Understand that your body is an organism made up of complex systems that react to a constantly changing influx of external factors. Maintain good health practices and keep your mind free of negative clutter. Drink plenty of water immediately following your treatment, and continue to do so for the next day or two. This will rehydrate your tissues and ease the effects. Take it easy after your massage. Go home, relax and just allow your body to find its balance naturally. Like exercise, make bodywork a habitual practice for good health. And if you wake up the next morning a little sore, it's probably because you had a really good massage.
Shirley Vanderbilt is a staff writer for Body Sense.
Back Pain and Massage
How Bodywork Can Help
Whether it's a pulled muscle from yoga class or an afternoon basketball game, or a long-term pain caused by injury, most of us will come to know the beast that is called back pain. In fact, when it comes to low-back pain specifically, researchers say that 70-85 percent of the population will experience it at some point in their lives.
Causes of Pain Experts say the cause of back pain can be the result of several factors. High on the list is stress. When our body is stressed, we literally begin to pull inward: the shoulders roll forward and move up to the ears, the neck disappears, and the back tightens in the new posture. "It's an armoring effect," says Angie Parris-Raney, a Denver-based massage therapist who specializes in deep-tissue massage and sports therapy. "That protective mode, with the muscles in flex, can even result in visceral problems," she says, where the pain also affects internal organs.
In addition to stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more can contribute to pain.
Geoffrey Bishop, owner of Stay Tuned Therapeutics in Flagstaff, Arizona, says mechanics is the main cause of back pain that he sees in his practice. "It's mechanics, including repetitive use and ignorance about preventative postures, and neglect by employers and employees to provide rest and recovery." The past also plays a part, he says. "Old injuries and traumatic events, left untreated and unresolved, seem to dictate where stress lands in the back as well."
Massage Offers Hope Those who suffer with back pain know there are no easy answers for chasing the pain away. Physical therapy has proven effective for some sufferers, as has chiropractic and acupuncture, but massage therapy is also making a name for itself when it comes to providing relief. In fact, research has shown that massage can be a great friend to the back-pain sufferer.
"Massage therapists have long treated low-back pain safely and effectively," says Les Sweeney, president of Associated Bodywork and Massage Professionals. "They have done so less expensively and less invasively than is possible with other treatments."
In fact, a study by the Group Health Research Institute in Seattle found that massage was more effective at treating low-back pain than medication. Patients who received massage once a week for 10 weeks were more likely to report that their back pain had improved, and improvements were still present six months after the study. Other research from the University of Miami School of Medicine and the Touch Research Institute showed that massage can decrease stress and long-term pain, improve sleep and range of motion, and help lower the incidence of depression and anxiety that often accompanies back pain.
For Parris-Raney's clients, the length of pain relief provided by massage therapy varies depending on the condition they are experiencing. Getting on a regular massage schedule, however, has really helped her clients manage the back pain, she says. When they go past their normally scheduled appointment, "their bodies know it's time to get a massage again." Whether it's just helping clients get through the day, or reminding the stressed-out office worker to breathe, Parris-Raney says massage can play an important part in back pain relief.
Whitney Lowe, owner of Oregon's Orthopedic Massage Education and Research Institute, says the benefits of massage for back pain depend on the primary cause of the pain. "If it is predominantly muscular pain, then massage has a great deal to offer in reducing pain associated with chronic muscle tightness, spasms, myofascial trigger points, or those types of problems. If it's something caused by a joint alignment problem or compression on a nerve, for example, then the role of massage might be somewhat different, such as helping to address the biomechanical dysfunctions, but not really being able to get pressure off the nerve itself."
Massage Works When it comes to back pain, there are a lot of options out there. Ultimately, massage, and its myriad benefits, might be a viable answer. For back pain sufferers, Parris-Raney says massage can work wonders. "Massage can help relax the body, relax the psyche, and improve a client's range of motion and circulation to the affected tissues," she says. Not only can massage help directly with the pain, but it can also make life a little easier, too. "Massage lets you tap into the parasympathetic system," she says, "and tap into all the good hormones that help you sleep better and help you handle stressors along the way." All of that helps in building a healthier back and a happier you.
Benefits of Massage From stress relief to skin rejuvenation, the benefits of massage are extensive. When it comes to managing back pain, however, there are some specific benefits touch therapy can offer:
--Improved circulation. With increased circulation comes faster recovery time for sore, overworked muscle tissues.
--Increased release of endorphins. The prevalence of these natural painkillers is boosted every time you have a massage. This can only help in managing pain.
--Improved movement. Range of motion and flexibility both get a boost with massage.
--Increased relaxation. When you relax, your muscles relax, thereby calming the pain.
The Power of Touch
In a High-tech World, It Pays to Reach Out
High-tech can mean low-touch. Ensure you're getting the tactile connection humans require.
Physician and holistic health pioneer Rachel Naomi Remen once confessed that as a pediatric intern she was an unrepentant baby kisser, often smooching her little patients as she made her rounds at the hospital. She did this when no one was looking because she sensed her colleagues would frown on her behavior, even though she couldn't think of a single reason not to do it.
The lack of basic human contact in our high-tech medical system reflects a larger social ill that has only recently started to get some attention--touch deprivation. The cultural landscape is puzzling. On the one hand, we are saturated in suggestive messages by the mass media; on the other hand, the caring pediatrician is afraid someone might look askance at her planting a kiss on a baby's forehead. What's wrong with
Unfortunately, touch has become, well, a touchy subject. Though there's growing scientific evidence that
skin-to-skin contact is beneficial to human health, American social norms inhibit this most basic form of human interaction and communication. Despite our supposedly enlightened attitudes, we Americans are among the most touch-deprived people in the world.
"Touch deprivation is a reality in American culture as a whole," writes Reverend Anthony David of Atlanta.
"It's not just babies needing to be touched in caring ways, or the sick. It's not just doctors and nurses needing to extend it. It's all of us, needing connection, needing to receive it, needing to give it, with genuine happiness at stake."
How did we come to deprive ourselves so tragically? According to Texas psychology professor David R. Cross, PhD, there are three reasons Americans don't touch each other more: fear of sexual innuendo, societal and personal disconnection aided by technology, and the fact that the ill effects of non-touching are simply not that obvious and don't receive much attention.
It's no surprise Americans are often afraid physical touching signals romantic interest, which leads to the twin perils of either having our intentions misunderstood or wondering if someone's gesture is an uninvited advance. This ambiguity is more than enough to scare most people from taking someone's arm or patting them on the back.
The potential for the loaded gesture is further complicated by our litigious society in which unwelcome touch can mean, or be interpreted as, dominance, sexual harassment, or exploitation. People in the helping professions are regularly counseled on how to do their jobs without creating even a hint of ambiguity. In one extreme example, counselors at a children's summer camp were given the advice that when kids proactively hugged them, the counselors were to raise both arms over their heads to show they hadn't invited the contact
and weren't participating in it. One wonders how the innocent minds of children will interpret this bizarre
response to their spontaneous affection.
Another reason for touch phobia, according to Cross, is that we live in a society with far-flung families and
declining community connections. Technology plays a significant role in the way we communicate, and it seems we move farther away from face-to-face communication with every new invention. How ironic that the old telephone company jingle that encouraged us to "Reach Out and Touch Someone" gave way to the slew of
electronic devices we have today, all ringing and beeping for our attention. While these devices were invented to improve communication, some people wonder if the net effect is lower quality in our exchanges of information.
While there is scientific research showing non-touch is detrimental to health, Cross says those negative effects aren't obvious. The effects of a lack of touch are insidious and long-term and don't amount to a dramatic story for prime time. "Humans deprived of touch are prone to mental illness, violence, compromised immune systems, and poor self-regulation," Cross says. So serious are the effects of touch deprivation, it's considered by researchers to be worse than physical abuse.
Benefits of Touch
Stated more positively, science does support the preventive health benefits of touch. For example, Tiffany Field, PhD, founder of the Touch Research Institute, notes that in a study on preterm infants, massaging the babies increased their weight and allowed them to be discharged earlier. Discharging babies earlier from expensive neonatal intensive care units could save the healthcare system $4.7 billion annually.
In other research, scientists at the University of North Carolina found the stress hormone cortisol was reduced with hugging. Cortisol is associated with anger, anxiety, physical tension, and weakened immunity.
Massage therapy has been found useful in reducing symptoms such as anxiety, depression, pain, and stress, and is helpful for those suffering with a variety of illnesses, including anorexia nervosa, arthritis, cancer, fibromyalgia, and stroke. While more research is needed, massage therapy has also been shown to reduce symptoms associated with alcohol withdrawal and smoking cessation, and can strengthen self-esteem, boost the immune system, increase flexibility, and improve sleep.
As a nation, we are still finding our way in terms of increasing our touch quotient; but those who make their way into a massage therapy room are farther along than most.Therapeutic massage actually feels good.
No Pain, No Gain?
Bodywork Doesn't Have to Hurt to be Effective
Some people believe massage must be painful to be effective. While some modalities may be intense, this doesn't necessarily translate to a knuckle-biting experience. In fact, painful bodywork can be counterproductive. If you can't breathe comfortably, want to tighten up, make a face, or curl your toes, the
technique is too much for you. Your body will go into a protective mode and actually block any positive change.
"No pain, no gain" just doesn't have to apply when it comes to bodywork. Be sure to provide feedback to your
practitioner so that you're on the same page. Think of it as a "scale of intensity." On my scale, zero is not
touching you and ten is pain--not the worst pain you've ever felt but the place where you want to hold your breath, tighten up, make a face, leave your body. That's a ten.
You shouldn't ever have to be in a pain range to get results, and be sure to let your practitioner know if you're in an eight or nine range. They may stay at that level if that's where the therapeutic value will be attained, but again, only if it's manageable and you're not tightening up.
And every single client is different. Not only do individuals all start in different places, but their bodies respond differently, and their pain thresholds are extremely varied. What one person finds heavenly, another calls torture.
If it does feel too painful, be sure to tell your therapist. Usually, a practitioner can simply slow down to ease the intensity without losing therapeutic value. Sometimes, if you are nervous or stressed, just remembering to breathe will make your body more open, and you'll remain comfortable.
Bodywork needn't be a test of how tough you are. By giving your therapist appropriate feedback and understanding that painful techniques aren't really helping your body heal, you'll have a great experience in the session and feel better afterward.
Don't Get Sick!
Prevention is Key
Regardless of whether the threat is a simple cold or the flu, there are several things you can do to protect yourself from unnecessary downtime.
Proper Hand Washing
This gets top billing because of its true effectiveness in preventing illness. The most important aspects of hand washing are the length of time (at least 30 seconds) and the amount of friction you use, not the water temperature. In fact, warm water is better than hot, as hot water dries the skin, leaving more microscopic openings on its surface. In cases where hand washing is not practical, keep hand sanitizer available.
Alcohol-based hand sanitizers can also contribute to drying of the skin, so be diligent about moisturizing.
Have you had all your shots?
The most under-immunized group in America is women aged 30-55. Check with your physician to make sure you are up-to-date on everything from influenza to tetanus.
Fluids and More Fluids
Staying well hydrated clearly benefits our skin, the largest organ of our immune system. The advice to stay adequately hydrated is even more important in the cold, dry months of winter.
Eat Your Vitamins
A balanced diet, which includes all food groups, gives your immune system the resources it needs when it faces a challenge like the flu.
Eight Hours of Sleep
Research continues to prove how vital this is to every part of our well-being. It affects everything from our ability to resist illness to managing weight.
Hands and Face
It is important to keep your hands away from your face--particularly the eyes, mouth, and nose, which are favorite points of entry for viruses. Start paying attention to how frequently you touch your face. Break the habit, and you could reduce your risk of colds and flu this season by more than 50 percent.
Leslie Roste has degrees in nursing and microbiology and is employed by King Research in Milwaukee, Wisconsin.May Special Show Mom how much you care with a relaxing, de-stressing massage!
Some Recent Research: Massage Therapy for Decreasing Stress in Cancer Patients.
A recent pilot study to examine how massage therapy might affect the stress levels and quality of life in brain tumor patients showed promising results.
➜Study methods: The prospective, single-arm intervention study comprised 25 patients recently diagnosed with a primary brain tumor who reported experiencing stress. Stress levels and quality of life were measured by the Perceived Stress Scale (PSS-10) and the Functional Assessment of Cancer Therapy-Brain, both of which were ﬁlled
out by study participants at baseline, after weeks one through four, as well as one week after the ﬁnal massage session.
➜Protocol: Participants were given a total of eight massages over a four-week period.
➜Results: At baseline, at least 75 percent of participants reported a variety of concerns, including sadness, fatigue, worry, nervousness, pain and sleep. At least 50 percent reported having other concerns, as well: insurance, depression, dry or itchy skin, work, transportation, eating and nausea.
As a group, levels of stress dropped signiﬁcantly between weeks two and three, and this trend continued through week four. At the end of the fourth week, the PSS-10 scores for all participants were below the threshold for being considered stressed, and participants reported signiﬁcant improvements in three test domains: emotional well-being, additional brain tumor concerns, and social/family well-being.
The participants’ PSS-10 scores did increase one week after receiving the ﬁnal massage, but not above their baseline score. Researchers concluded: “The results of this study suggest that the eﬀect of massage therapy on stress may be additive or cumulative, and that once massage therapy is discontinued, stress returns, but not to original levels.”
Keir ST and Saling JR. Pilot study of the impact of the massage therapy on sources and levels of distress in brain tumor patients. BMJ Supportive & Palliative Care. 2012: 2: 363–36