Fabulous summer weather invites our favorite outdoor activities. “Weekend Warriors” head  to home improvement stores to purchase yard supplies and tools to beautify their yards. However, jumping into gardening can set up opportunities for aching back or painful knees. Here are three ways you can protect your back while doing lawn work:

1. Make Plans Before Gardening. Have you ever dived into weekend yard work only to realize that you have worked too much the next day? Think of gardening as an exercise program by first examining your physical limits. Consult with your doctor before starting your yard work plans. Stretch legs, arms, neck and back before and after yard work. Ask your massage therapist, physical therapist, chiropractor or physician for an effective stretching plan. Above all, ask for help! If the thought “I don’t need any help doing this project” comes to mind, reassess your job perception. Chances are you may need help and preventing injury is a big priority when properly caring for your health.
2. Use Common Sense and Good Body Mechanics. Many injuries may be prevented with using common sense and sound body mechanics. Remember to lift with your legs through bending your knees, never bending forward to lift with your back Using a wide leg stance when lifting will allow the load stress be located in the large leg muscles instead of the smaller back muscles. Carry items closer to your body to prevent back strain. Make the best use of your tools. For example, use your wheelbarrow for moving items that are heavy or moving supplies at a distance. Be alert to possibilities that could lead to a fall such as loose gravel or wet grass. Squatting can put added strain on your knees if done incorrectly or for long periods of time. When squatting, keep feet flat with weight evenly distributed. Squatting with heels off the ground can potentially harm knee ligaments. The preferred work positions are one knee on the ground, working on hands and knees using a kneeling pad, or sitting on a stable stool.If you are experiencing pain, stop your activity. Pain is one way your body tells you to stop doing something. Listen to your body. See your health care provider to help prevent further injury to your body in a timely fashion.
3. Modify Gardening Ideas. There are a few ways gardening activities can be modified to help prevent back or knee pain. • Use ground covers or mulch to reduce lawn mowing, weeds, and watering tasks. Ask your garden center which ground cover would be best suit your yard needs. • Use raised beds to decrease bending. The height of raised beds can be adjusted to suiting the gardener’s needs or preferences. Raised beds with high treated wood edges can provide a great place to sit while working. Some people may find it easier to use beds high enough to stand at, while others may want to design a bed to slip their knees under while sitting, such as a table gardening bed.

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Summer is here, along with increased participation in many sporting and outdoor activities.  Careful preparation, recovery time and a sensible training program can promote a healthy active lifestyle. This article will review the definition of acute and chronic soft tissue injuries, how to respond to a sports injury and ways to help prevent occurrence and recurrence of a sports injury.

In acute injuries, the physical damage to the body is sudden in onset. Common acute injuries may be broken bones or fractures, joint dislocations, strains or sprains, or muscle pain from overuse.  Chronic injuries are recurring physical problems that from a previous injury, such as low back, knee or shoulder pain. Either an acute or chronic injury may require immediate medical attention if you are unable to bear weight on an arm or leg, severe pain, swelling (edema) or numbness is present or the joint feels unstable.  Always seek professional medical intervention if you are unsure of the severity of your injury. Even if an old physical problem reoccurs or swells, ask your physician and/or chiropractor for help. Immediate intervention for a physical injury is of importance.

The best way to remember the response to a minor soft tissue injury is the acronym R.I.C.E., which stands for rest, ice, compression, and elevation.

Rest: Stop your activity immediately and rest.

Ice: Place an ice pack on the affected area at least 10 but no longer than 20 minutes. This is to reduce the swelling of the injured area.

Compression: Light compression on an injured body part with give support as well as reduce the swelling. This might be an ACE bandage, boot or air splint. Your physician will recommend the best option for you.

Elevation: Position the injured body part on pillows above the heart level decreases swelling of your injured arm or leg.

There are some simple steps to lower the chance of injury during an outdoor activity as follows:

• Stretch- Make sure you stretch your body prior to any outdoor or sports activity. There are stretches specific to certain sports, such as golf or running.  Proper stretching helps to increase blood flow to extremities, warming up muscle groups before rigorous use.
• Warm-up exercises- After stretching, you may want to do a cardio-type activity, such as a treadmill, elliptical or just march in place.
• Use the proper form or framework during outdoor activity. Find an instructor or local club that has folks can help you train correctly.
• Wear shoes that fit you properly. Poor-fitting shoes can contribute to possible foot, knee, hip and low back pain.
• Know your body’s limits. If you feel that you need to rest, listen to your body. By utilizing a sport training program, you can safely and gradually progress toward your fitness goal.
• Plan recovery time in your athletic program. This includes rest or days of lighter activity. Regular massage can make the most of your recovery time, improve joint flexibility and range of motion and keep your posture on target for your best performance.

In conclusion, following these simple steps in your outdoor activity program can keep you in the best possible health.

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If you are looking for a massage session to warm your bones during the cold winter months, a hot stone massage may be just for you. Hot stone massage is the use of smooth, heated stones during a relaxation massage. The use of hot stones in massage can be traced back over 3,000 years ago in India and China. More recently, a renowned massage therapist from Arizona brought this ancient art of massage to therapy offices and spas everywhere. If you are curious about hot stone massage, read further about what to expect, benefits and contraindications, and how to get the most out of your hot stone massage treatment.

So, what can you expect during a hot stone massage? The massage therapist will heat the stones in preparation for your session. The stones used in the massage are either basalt or river rocks, which are both smooth in texture and retain heat well. The stones are immersed in water and heated in an electric pan. Once the stones reach a specific temperature, the stones are placed on specific points of the body, such as the back, abdomen, legs or hands. Meanwhile, other hot stones are incorporated in massage over other parts of your body. Massage oil is used during a hot stone massage. This allow maximum glide with the stones as well as letting the therapist quickly manipulate the stones over your back, arms or legs during the massage.

Your therapist will check the temperature of the stone on their skin before using the stone in the massage. Always communicate with your therapist of the stone is too warm on your skin. Your skin may have a pinkish hue after the stone is removed, showing improved circulation.  The heated stone warms and relaxes the muscles only using light pressure during the massage. The heated stones are also used to relieve tension in the neck, upper back and feet. The treatment sequence will then be repeated on the opposite side of your body. The massage is generally 90 minutes in length. Also, expect you therapist to step away from you as stones are rotated from the heating appliance, to you and then returned to electric pan. The therapist will also take an extra effort to keeping any noise caused by the stones at a minimum during you massage.

Hot stone massage can be a beneficial treatment approach for several reasons. This modality allows for deep relaxation of the soft tissue without significant pressure applied from the therapist. All other massage benefits apply, such as improved circulation helping in flushing out metabolic waste from your soft tissues. Hot stone massages are also beneficial in pain relief, alleviate stress and improved flexibility. As with any other massage, your therapist should perform a thorough health information interview before a massage. Certain diagnoses are contraindicated for massage. They include: high blood pressure, open sores or skin lesions, and any diagnosis where decreased sensation occurs, such as diabetes. Pregnancy is also another condition contraindicated for hot stone massage.

Preparation for a hot stone massage is similar to getting ready for any other massage. Tips include:

• Eat a light meal and avoid indulging in alcoholic beverages before your massage.
• Take your time, allowing for ample time before and after to get the full benefits from your hot stone    massage.
• A tip to relax quicker is following the rhythmic movement of the stone on you back or other body part. You will move into deep relaxation before you know it.
• After the massage, sit up slowly onto the edge of the table, as there is an increased possibility of dizziness post massage. Your therapist may offer to help you sit up before leaving the room for your safety.

This winter, indulge in a hot stone massage. It’s a special treat to enjoy in solitude or alongside a loved during a couples massage.

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Most typical massages are received while positioned on your stomach or back. But what about getting a massage on the side of your body? This article explores, postural issues, the benefits of side lying massage as well as when it may be an appropriate treatment approach.

First, let’s look at what can happen to our posture just through everyday living. Our posture is forced to adapt to the effects of gravity during work, rest and leisure. If you add trunk muscle weakness, lack of activity and everyday stress into the mix, your body begins to adapt to a new posture. And this new posture may lead to some very interesting positions in your daily life, such as sitting with one leg tucked under your bottom just to be “comfortable”.  Muscles may begin to tighten and overall flexibility is reduced, and thus, the onset of stiffness and pain in your body. A great analogy is to think of your body as an accordion on its end. When the accordion is stretched to its length, there is space among the folds. As soon as the accordion is shortened, the instrument collapses onto itself.  Think about this analogy the next time you are driving or sitting in an office chair. Do you sit up straight to improve your posture only to find yourself minutes later back to the collapsed position?

Now that we examined the effects of gravity on your posture, let’s review why and when side lying massage may be appropriate. First, the side lying position provides greater access to muscles of the shoulder joint, hip joint, trunk, thigh and inner outer legs and other areas. For example, a muscle called quadratus lumborum (QL) is best accessed in the side lying position. Quadratus lumborum can be a common source of back pain in clients, since one of its functions is to stabilize the low back. Another example would be the IT (iliotibial) band, which runs from your hip to just below you knee. The IT band may reduce in flexibility particularly in athletes who cycle or run as well at folks who sit or stand excessively during work.  Side lying position during massage allows the therapist to treat the IT band while simultaneously controlling the amount of pressure applied to the thigh for an effective therapy session.

One more reason for a side lying massage is treatment of the expecting mom. Pregnancy massage is performed in side lying position about the fourth month of pregnancy. This timeframe varies from mother to mother, depending whether there is a multiple pregnancy or comfort level. Massage on neck, shoulders, lower back, hips legs and feet can be help release physical and emotional tension, improves circulation and mobility, alleviates stress on overloaded joints, and eases sore spots.

To make the most of your side lying massage, bring a pair of loose-fitting shorts. Ladies, add a sports bra that unhooks in the back. You can expect a postural assessment before lying on the table. You will be positioned with a pillow both under your head and between your knees. Side lying position also allows the therapist to observe for signs of discomfort during the treatment. Some treatments for pain relief, other than pregnancy massage require deep tissue techniques.

So, remember, the sides of your body need massaged too. Ask you massage therapist if it’s right for you.

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1. Massage Utilized in Treatment of Temporomandibular Joint and Muscle Disorders

Slight muscle soreness around the jaw joint quickly goes away for most people. But according to the National Institutes for Health, temporomandibular joint and muscle disorder (TMJD) can be a painful condition during chewing or even yawning for roughly 5 to 12 percent of the population. TMJD is only second to low back pain in frequently occurring chronic musculoskeletal conditions. This article will give a brief overview about TMJD and how massage therapy may be helpful for treatment of this condition in conjunction with other healthcare providers.

TMJD are a set of problems which affect the jaw joint and the muscles and other soft tissues surrounding the joint. This joint is made up of two bones: the temporal bone, which is part of your skull, and the mandible or jaw bone. You can locate this joint by placing your fingers just in front of your ear. Other soft tissue structures include muscles and a disc, or shock absorber that is located between the jaw bones. The masseter muscle is noted as the strongest muscle in the body and is responsible for closing or clenching the jaw. Another main muscle which opens the jaw is the temporalis muscle. Other muscles located in the jaw allow for gliding movement from side to side.
Most researchers agree that TMJD falls into three main categories:

· Discomfort or pain in the jaw soft tissue, or myofascial pain
· Misalignment of the jaw joint
· Arthritis that actually affects the jaw joint itself

TMJD is diagnosed by dentists, chiropractors or other physicians. Massage therapists can be an important part of your TMJD healthcare team, treating the jaw soft tissue hypertonicity or tightness. Massage therapists may be specifically trained in the treatment of TMJD, which involves treatment of the upper back, neck jaw and skull muscles.

A portion of the treatment may require intra-oral care, where the massage therapist wears a non-latex glove to relax the tight jaw muscles inside the mouth. This intra-oral treatment can be done by the massage therapist when their specific state practice act permits, such as Tennessee, which requires consent of the client. Your massage therapist will also instruct you in exercises to keep the increased jaw range of movement you may have gained from treatment.

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Deep tissue has become a very popular form of massage therapy, yet there are widespread misconceptions about this valuable technique. Part two will provide tips on choosing a massage therapist to give you the best possible deep tissue massage experience.

Part Two: Make the Most of Deep Tissue Massage

It’s important to find the best possible therapist for any type of bodywork, but it’s especially important when you’re looking for someone to practice deep tissue massage. Fortunately, a few simple rules should lead you to a wise decision.

1. Look for the license. Make sure your therapist is licensed or certified in your state before you get on the table. If you don’t see the license, ask.
2. In addition, find out what deep tissue training the therapist has received, either in massage school or through certification in techniques such as neuromuscular therapy, myofascial release or integration, trigger point therapy, or Rolfing. How many hours of training did the therapist receive in the specific technique?
3. Keep an eye out for testimonials from the therapist’s current or previous clients. They may indicate what type of experience you’re likely to receive.
4. Make certain the therapist is clear about what you should expect from your treatment. You are in charge of your body! A good therapist will review your problems with you and suggest solutions before the session begins.
5. Ask about the therapist’s deep tissue philosophy. Does the therapist believe that pushing through pain is the best option in a massage? Does he or she communicate during a treatment session?

Here are a few suggestions for getting the most out of your treatment once you decided on a therapist.

1. Make sure your therapist keeps communication with you open. For example, your therapist should guide you through deep breathing techniques during the session, especially when working on tender or painful areas of your body.
2. Be honest. Your therapist will ask you to be clear if the treatment becomes uncomfortable; don’t hesitate to do so. In addition, a quality therapist will be sensitive to signs of squirming, flinching, or hand clenching during deep tissue techniques.
3. Make sure you rest after receiving a deep tissue massage. If you go straight to strenuous activity or heavy lifting, you risk injury.
4. Finally, follow any post-session instructions your therapist offers. These may include stretches, icing or heat and are designed to extend the benefits of your massage well beyond your time on the table.

If you follow these simple rules, you maximize your chance for a great deep tissue massage. You could be amazed at the results.

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Back to school can be a dreaded time for students. No more sleeping in plus mounds of homework. It also starts the time when students are carrying heavy backpacks filled with books and other items. Most students overfill their school bags for many reasons, such as not being able to return to lockers during school sessions or it is just easier to carry their books with them all day.

National Backpack Awareness Day is held every September to educate students, teachers, parents and other school administrators about proper backpack usage for school-age children. According to The U.S. Consumer Product Safety Commission in 2000 estimated that more than 13, 260 injuries related to backpacks were treated in various medical settings. While low back pain not related to injury is rare in pre-teen children, improperly used backpacks can be related to back strain.

Here are some tips to follow for backpack use to help prevent health problems:
• The total backpack weight should not exceed 15% of the child’s body weight. For example, if your child weighs 90 pounds, his or her backpack weight should weigh no more than 13.5 pounds. If your child is slumped over carrying their backpack simply weigh it.
• Suggest that your child visit their locker frequently to lighten their backpack load. Use a back pack on wheels if your child’s locker is inaccessible between classes.
• Teach your child how to properly pack a backpack. Load the heaviest books closer to their back, making sure that supplies or books are secure in the backpack.
• Make sure your child is wearing the backpack properly, using both straps adjusted closely to their body.
• Make sure the backpack has good shoulder padding to prevent undue pressure on nerves and vessels in the neck and shoulders.

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Deep tissue has become a very popular form of massage therapy, yet there are widespread misconceptions about this valuable technique. Part one of this article explains what is—and is not—deep tissue massage and reviews some of its benefits. Part two, which will appear next week, will provide tips on choosing a massage therapist to give you the best possible deep tissue massage experience.

Part One: It Doesn’t Have to Hurt

Even though deep tissue massage is among the most highly requested forms of bodywork, many clients fear the experience will be painful. An earlier massage may have left the client bruised, or it may have just been a miserable experience. On the other extreme, other clients may request a painfully deep massage, believing effective bodywork is impossible without pain.

Both of these attitudes are misplaced: Effective deep tissue massage need not be painful, and painful massage is not necessarily effective. If you are interested in deep tissue massage, a well-trained massage therapist with experience in these techniques can guide you through a very beneficial massage that includes little or no discomfort.

There is far more to deep tissue massage than pushing harder. What makes this modality so valuable are specific techniques that release muscles and connective tissue, called fascia. A skilled therapist will also be able to identify specific problems by analyzing your posture and discussing your unique experiences with you. The therapist might ask about areas of imbalance in your body or postural issues that seem to be causing you pain or slowing you down. For instance, one of your hips may sit higher than the other, leading to low back pain while you run.

There are many reasons why you might want to get a deep tissue massage:
• Pain relief. Deep tissue massage can help restore your postural alignment, clearing away imbalances that lead to chronic pain.
• Better flexibility. Tight muscles often limit the range of motion in our joints, making it more difficult to take such simple actions as lifting our arms or bending from the waist.
• Improved circulation. Tight soft tissue can restrict circulation. Be releasing the soft tissue during massage, we can allow for improved circulation to nourish and cleanse the soft tissue once again.
• Decrease in scar tissue or soft tissue adhesions. Scar tissue forms as part of the healing process after an injury. While it typically forms around the injury or surgical incision, it may also continue to travel through the web of fascia, or connective tissue under the skin. Scar tissue can inhibit good posture because it forms in a jumbled fashion, pulling the body into a maladaptive posture.

For some, however, there may be reasons to forgo deep tissue massage and opt instead for a gentler technique. In particular, it may be unwise to get deep tissue massage if you have decreased bone density, whether because of osteoporosis or another cause, or if you are on blood-thinning medication or have a history of blood clots.

Whichever way you go, rest assured that massage doesn’t have to hurt to be therapeutic.

Related posts:

1. Massage Utilized in Treatment of Temporomandibular Joint and Muscle Disorders

Chances are pretty good you and the person next to you have something
in common: back pain. According to the National Institutes of Health, 8 out of 10 people will at some point suffer back pain that hinders their work, daily living, and leisure activities. Acute injuries lasting a few days or weeks most likely stem from traumas such as falls, sports injuries, strains from working around the house, or automobile accidents. The pain becomes chronic if it stays around longer than three months. Seek medical attention as soon as possible after an injury, and you can minimize the time it takes to return to your normal routine.

Here are five tips to help prevent back pain:
1. Always carry packages close to your body. Carrying packages close to your body prevents unnecessary strain on you low back. Always test how heavy a box or bag is before lifting. When in doubt, ask for help!
2. Clean out your purse/wallet frequently. I went purse shopping yesterday, and, quite frankly, I was amazed that most purses were the size of brief cases! Carry only what you truly need in your purse. If it is too heavy, the weight can promote a postural imbalance. As for wallets in you back pocket, keep them cleaned out too. A bulging wallet can push your pelvis out of balance when you sit, with one hip higher than the other. When driving long distances, try putting your wallet in the glove compartment.
3. Get up from your desk every half hour and stretch. Most of us bring a strong work ethic to our jobs, where we often face recurring deadlines and a demand for high productivity. By putting your own needs on the back burner, however, you take a toll on your body, physically and emotionally. A daily stretching routine-right at your desk-can reduce stress, improve your posture, and even ease back pain. You don’t need expensive equipment, and you don’t need a substantial block of time. There’s always time to sneak in a stretch or two-no matter where you are.
4. Sit with proper posture. Some of my clients sit with their legs curled under them and some sit with their legs crossed. Either of these postures can lead to back problems. If you make your living sitting down-either at a desk or behind a steering wheel-try using a low back support pillow in your chair or seat. It’s also important to keep your feet flat on the floor when you’re seated. And, finally, low heels are better for you back than high heels.
5. Get regular back care from your healthcare providers. Do receive regular care from your healthcare team, which may include orthopedic, osteopathic, or chiropractic physicians as well as physical, occupational and massage therapists. Athletic trainers are also great members of your back healthcare team.

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One of the most common reasons clients come to see me are “knots”—aches or sore spots that develop at specific points. Trigger points—knots—develop in a muscle when it is injured or overused. A trigger point affects not only the muscle where it is located; it also causes a pattern of pain in other soft tissue.

For example, when the muscle highlighted above (levator scapula) is injured or strained, turning your head can become very difficult. The x’s in the illustration indicate trigger points that may develop in the muscle. They can cause pain as far away as the inside border of the shoulder blade, meaning pain in the middle of the back may be caused by problems in another muscle altogether.

Trigger points can be deactivated with deep-pressure massage, although the process may take more than one session, depending on how long the trigger point has been around. At that point, it is up to you to keep the trigger point from coming back.

Let’s examine what may have caused the strain in the first place.

• Holding a phone between your shoulder and ear. In this case, you can help yourself by wearing a headset.
• Sleeping on your side. Make sure you have good neck support if you sleep on your side.
• Carrying a heavy purse on your shoulder. Your shoulder remains hiked up when you try to balance a purse, so be sure to clean it out frequently.
• Stress. Ever feel clenched and notice your shoulders next to your ears? Next time, ask yourself, “What have I done for me lately?” Remember to take care of yourself. You can start with small steps just by adding a stretch into your day. Being still during meditation for 5 to 10 minutes can also do wonders.

And, of course, schedule a massage. A 30-minute massage to get the kinks out will help decrease stress tremendously.

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