Massages are a natural alternative, without side effects, that helps headaches and migraine pain ⁠

It promotes relieving muscle spasms and helps better blood circulation which reduces pressure in the head⁠

⁠A recent study showed that Chronic tension headache sufferers received massage therapy treatment directed toward neck and shoulder muscles. Headache frequency, duration, and intensity were recorded and compared with baseline measures.

The muscle-specific massage therapy technique used in this study has the potential to be a functional, nonpharmacological intervention for reducing the incidence of chronic tension headache.

The results of this study suggest that massage therapy is effective in reducing the number of headaches per week in chronic tension headache sufferers. Compared with baseline levels, headache frequency was reduced within 1 week of massage treatment. This reduction was maintained during the 4 weeks of the treatment period. A trend toward a reduction in the average duration of each headache event between the baseline period and the treatment period was also noted. On the basis of these results, we conclude that pain associated with chronic tension headache can be alleviated through specific massage therapy treatments directed at cranial and cervical muscles.

Can we help improve your posture?

Poor posture can adversely affect physical and mental health.

It can lead to weakened bones, nerve damage, lower back pain, reduced confidence, depression, and more. While technological innovations such as the automobile, TV, and computer have made modern life easier and more convenient, these inventions have also had negative impacts on human health. People have become more sedentary as technology has advanced. According the the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality.

A Finnish study found two hours or more of computer use each day was associated with a moderate to severe increase in musculoskeletal pain while another study found one in six Kiwi 15-year-olds were on the internet for more than six hours a day.

Last year ACC received claims for 141,093 neck, back of head vertebrae and upper back soft tissue injuries - up from 130,771 in 2014, although the most common cause was a fall.

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The way we hold ourselves while sitting or standing can have a huge impact on the activation of certain muscle groups - some will become locked in a shortened position and others will become locked in a lengthened position, unable to shorten effectively.

Whether you currently suffer from poor posture or if you’re looking to maintain your healthy posture, you should consider massage therapy. Numerous research studies have shown the efficacy of massage as a treatment for back pain and bad posture.

• A study in 2001 by the International Journal of Neuroscience found that massage therapy helps reduce lower back pain and increase range of motion. Researches examined 24 individuals who had been reported low back pain for at least 6 months. Participants were randomly assigned into two groups: massage therapy or muscle relaxation. Each person received 30 minute sessions twice a week for a total of five weeks. By the end of the study participants in the massage therapy group reported less pain and showed improve range of motion in their spine.

• A study published in 2011 by Annals of Internal Medicine examined the effect of massage on individuals with chronic low back pain. Researchers analyzed 401 people who reported nonspecific chronic low back pain. Participants were divided into three groups: structural massage, relaxation massage, or regular care (physical therapy and pain medication). Each group received one hour of therapy per week for 10 weeks. At the end of the study, both massage groups reported significantly greater improvements in their low back pain compared to individuals who received regular care.

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WHAT ARE THE PHYSIOLOGICAL EFFECTS OF MASSAGE TO IMPROVE POSTURE?

Increased vasodilation

Vasodilation is the relaxation of smooth muscles lining a vessel resulting in the widening of the vessels. The neurotransmitter histamine increases the permeability of blood vessels resulting in vasodilation. This encourages an improvement in blood flow due to a decrease in blood pressure. The widening of vessels and decrease in blood pressure allows an increase in blood to be circulated through the vessels. Rising muscle temperature, stimulating the relaxation of tighten and tense muscles increasing range of movement and improves posture due to a decrease in restriction.

Increased temperature

An increase in temperature occurs within both superficial , fascia and deep tissues around the body. Temperature increases due to an increase in circulation due to friction created between the skin and fingers. This decreases tissue inelasticity and also improves their flexibility. It can also improve mobility around a joint. Improving tissue elasticity and joint mobility both allow posture to improve and return to normal.

Increased tissue elasticity

The ability of a muscle to stretch to reach its full range of movement describes tissue elasticity. The most common types of tissues massage works on include both soft tissues and connective tissues. When tissues become restrictive, they can reduce movement and lead to poor posture. Tissue elasticity increases due to a rise in temperature. When tissue elasticity increases the flexibility of the tissues also increase, improving movement and decreases restriction. Increasing movement allows posture to be returned to normal without any pain.

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Scars and massage

While scars can result from a variety of traumatic events to the skin, they share some common characteristics. As a general rule, the earlier and more consistently scar tissue is exercised, massaged and warmed, the less possibility of developing any long-term concerns.

Scar formation and scar maturation are ongoing processes. Scars continue to grow and change throughout the recovery process which may take from twelve to eighteen months. Scar massage is an effective way to decrease scar tissue build up and help make scars less noticeable. Massage will not help soften a scar more than two years old.

Scar massage is one method of softening and flattening scars. It serves several important functions:

• Promoting collagen remodeling by applying pressure to scars

• Helping to decrease itching

• Providing moisture and flexibility to the scar

When should I start massaging my scars?

You should start massaging your scars two weeks after surgery. Wait until the sutures have been removed and all scabs have fallen off by themselves. Do not pull your scabs off.

How long is massaging necessary?

You should massage your scars as instructed for at least six months following your surgery or injury. Massaging for more than six months will not hurt your scars and may actually prove beneficial.

How to?

Use the pads or soft tips of your fingers to massage the scar and tissue around the scar. Massage in all three directions.

• Circles: Using two fingers make small circles over the length of the scar and the skin surrounding it.

• Vertical: Using two fingers massage the scar up-and-down.

• Horizontal: Using two fingers massage the scar from side-to-side.

WTH IS TMJ?

TMJ refers to the temporomandibular joints. Acts like a sliding hinge, connecting your jawbone to your skull. You have one joint on each side of your jaw.

TMD is a temporomandibular disorder, one or both of the temporomandibular joints may be affected, as the condition causes problems using the jaw and/or pain in the area of the joint and its associated muscles. These disorders can affect a sufferer’s ability to chew, swallow, speak, make facial expressions, and sometimes even to breathe.

TMDs often cause pain that may present itself as a migraine or sinus headache, an earache, and/or stiffness of the neck or shoulders. In reality, this pain involves the muscles of the head, face, and neck, as well as the jaw joints.

The exact cause of a person's TMJ disorder is often difficult to determine. Your pain may be due to a combination of factors, such as genetics, arthritis or jaw injury. Some people who have jaw pain also tend to clench or grind their teeth (bruxism), although many people habitually clench or grind their teeth and never develop TMJ disorders.

In most cases, the pain and discomfort associated with TMJ disorders is temporary and can be relieved with conservative care or nonsurgical treatments.

*Surgery is typically a last resort after conservative measures have failed.

Fortunately, we can treat these conditions and their associated pain and discomfort!

WHAT ARE THE SYMPTOMS OF A TMD?

The potential symptoms of TMDs may include any or all of the following:

HOW CAN I TELL IF MY TMJ IS DISPLACED ?

The best way to observe the action of the jaw joint is by placing your fingers on your jaw joints in front of your ears on the sides of your face. Carefully open and close your mouth, and you will be able to feel the movement. It should feel smooth, with no clicking or popping when opening, closing, or moving the jaw from side to side. 

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WHAT ARE THE CONSERVATIVE TREATMENT OPTIONS?

Treatment options depend on an individual patient’s condition, needs, and desired results.

The first line of conservative treatment will typically be the use of a splint or oral appliance. A TMJ splint is worn to reduce the stress on the jaw. This allows the muscles to function properly and may reposition the lower jaw to fall properly into the TMJ socket.

TMJ appliances are a conservative and reversible treatment option that may provide pain relief. 

The second conservative treatment but not less important, is treating the muscles. A good release/massage on the muscles that conform the TMJ will help your joints and muscles to take out a lot of stress and will provide pain relief.

TIPS FOR TMD RELIEF:

• Avoid chewing on gum, ice or anything too hard or sticky

• Avoid caramel, apples, hard or crunchy foods

• Avoid extreme jaw movements, as much as possible

• Sleep on your back

• Try to reduce any extra stress

TMJ massage can be uncomfortable but our approach with the TMJ massage program is as gentle as possible. The TMJ massage treatment can be a full session devoted to the muscles of the head, maxilla, neck and shoulders, or be incorporated into one of our relaxation treatments.

Book your next massage appointment and try TMJ therapy as an “Add on"!. That will be an additional 15 minutes to your massage treatment. 

Sleep? Ain't no body got time for that!

If you’ve ever spent a night tossing and turning, you already know how you’ll feel the next day — tired, cranky, and out of sorts. But missing out on the recommended 7 to 9 hours of shut-eye nightly does more than make you feel groggy and grumpy.

The main symptom of ongoing sleep loss is excessive daytime sleepiness, but other symptoms include:

• yawning

• moodiness

• fatigue

• irritability

• depressed mood

• difficulty learning new concepts

• forgetfulness

• inability to concentrate or a "fuzzy" head

• lack of motivation

• clumsiness

• increased appetite and carbohydrate cravings

The long term effects of sleep deprivation are real. It drains your mental abilities and puts your physical health at real risk. Science has linked poor slumber with all kinds of health problems, from weight gain to a weakened immune system.

Memory Issues: During sleep, your brain forms connections that help you process and remember new information. A lack of sleep can negatively impact both short and long-term memory.

Trouble with thinking and concentration: Your concentration, creativity and problem-solving skills aren’t up to par when you don’t get enough rest.

Mood changes: Sleep deprivation can make you moody, emotional, and quick-tempered. Chronic sleep deprivation can affect your mood and lead to anxiety or depression, which may escalate. reduced tendency to think positively, bad moods, a decreased willingness to solve problems, intolerance and less empathy toward others, poor impulse control, inability to delay gratification.

Weakened immunity: Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.

Accidents: being drowsy during the day can increase your risk for car accidents and injuries from other causes.

High Blood pressure: If you sleep less than five hours a night, your risk for high blood pressure increases.

Risk of heart disease: Sleep deprivation may lead to increased blood pressure and higher levels of chemicals linked to inflammaction, both of which play roles in heart disease.

Risk of diabetes: A lack of sleep affects your body’s release of insulin, a blood sugar-lowering hormone. People who don’t get enough sleep have higher blood sugar levels and an increased risk for type 2 diabetes.

Weight gain: With sleep deprivation, the chemicals that signal to your brain that you are full are off balance. As a result, you’re more likely to overindulge even when you’ve had enough to eat. It's believed to be because sleep-deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone).

Low sex drive: People who don’t get enough sleep often have a lower libido. In men, this decreased sex drive may be due to a drop in testosterone levels.

HOW MUCH SLEEP DO WE NEED?

The National Sleep Foundation (NSF) 2015 recommendations for appropriate sleep durations for specific age groups are:

• Newborns (0 to 3 months): 14 to 17 hours each day

• Infants (4 to 11 months): 12 to 15 hours

• Toddlers (1 to 2 years): 11 to 14 hours

• Preschoolers (3 to 5 years): 10 to 13 hours

• School-age children (6 to 13 years): 9 to 11 hours

• Teenagers (14 to 17 years): 8 to 10 hours

• Adults (18 to 64 years): 7 to 9 hours

• Older adults (over 65 years): 7 to 8 hours

Most of us need around 8 hours of good-quality sleep a night to function properly – but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.

As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it's likely that you're not getting enough sleep.

A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it's due to bad sleeping habits.

HOW TO CATCH UP ON LOST SLEEP?

If you don't get enough sleep, there's only one way to compensate – getting more sleep.

It won't happen with a single early night. If you've had months of restricted sleep, you'll have built up a significant sleep debt, so expect recovery to take several weeks.

Starting on a weekend, try to add on an extra hour or 2 of sleep a night. The way to do this is to go to bed when you're tired, and allow your body to wake you in the morning (no alarm clocks allowed!).

Expect to sleep for upwards of 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level.

Don't rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term.

HOME MANAGEMENT

The good news is that most of the negative effects of sleep deprivation reverse when sufficient sleep is obtained. The treatment for sleep deprivation is to satisfy the biological sleep need, prevent deprivation and "pay back" accumulated sleep debt.

Some suggestions for good sleep habits include:

• going to bed when tired

• following a routine for bed and wake-up times, keeping it consistent every day of the week

• avoiding eating 2 to 3 hours before bedtime

• if unable to fall asleep after 20 minutes of trying, going to another room and trying to read until feeling sleepy, then returning to bed

• engaging in regular exercise during the day

• keeping the bedroom quiet, dark and a comfortably cool temperature

• turning off electronic devices when you go to bed