Massage Warsaw- Massage Therapy – Warsaw Acupuncture

Category: Lower Back Pain

  • Yoga for Pain Reduction

    Since becoming a massage therapist, I have quickly found the limits my body can go before it needs help. The work is tiring and physically demanding and burns out many RMT’s by the 5 year mark. This is why I religiously follow a program of postural awareness, stretching exercises, epsom salt baths, weight training and most important of all: yoga. Yoga has done wonders for helping me maintain my core strength and flexibility and decreasing lower back pain. I plan on writing more on these topics in the near future, but for now I’d like to give props to my yoga teacher, Julia. She can be found on her website: http://www.yoga-vibe.com/

  • How to Travel Without Low Back Pain

    The weekend road trip to Montreal seemed like such a great idea until 500km later when I stepped out of the car and found my entire low back in spasm. I almost couldn’t straighten up and was starting to walk with a limp.  Oh how I was almost tempted to go into some downward dog yoga poses right there in the parking lot in order to relieve the pain.  Luckily I didn’t have to resort to that.  Just walking it off a bit and moving around loosened it up.  But it did remind me of a common complaint from my clients and also a condition I lived with for a few years.  Most importantly, it inspired me to write a blog post to help out all those summer travelers.

    One big reason why people start to suffer from low back pain on long car rides is inactivity.  Our bodies are not meant to be immobile for hours on end.  Our muscles need to move about, contract and stretch in order to remain functional.  Inactivity decreases blood circulation, waste removal and nerve conduction to the muscles resulting in muscles that are irritated and sore.

    If immobility is the cause of pain, then surely some motion must be the cure.  From suffering years of low back pain, I developed these exercises that always did the trick for me on car or plane rides.  Try some of these on your next journey and you will see the improvement.

    Tips for Preventing Back Pain

    • Stop frequently.  You can take a breath of fresh air, enjoy the scenery, grab a snack, etc, etc.  But most importantly, you are stretching out those muscles and moving them in a natural fashion and boosting blood circulation.
    • Keep hydrated.
    • If you’re stuck in a car seat, wiggle a little.  Crank up the tunes and start jiggling!  It’s good for your health!  You might not be inspired enough to break out into a full blown fist pumping dance session, but some slow gentle motion can greatly help you stay loose. Here’s how:

    Mobilize Your Lower Back

    1. Start by raising your left hip then lower it.  Then raise your right hip then lower it.
    2. Then try twisting your left hip forward then back, followed by the right.
    3. Arch your lower back so that your bum sticks out a bit more.  Next round your lower back.

    Exercise Your Gluteal Muscles

    1. Now you can start working your gluteal muscles.  First of all, you want to squeeze both glutes together.  If you do this right you might feel yourself lift off the seat a bit.
    2. Next try squeezing just the left gluteal muscles.  It might help to push your left foot into the floor at the same time almost as if you are trying to raise that left hip off the seat.  Now try the right and alternate back and forth.
    3. If you are feeling especially adventurous, turn the volume up to 11 and just dance without any shame.

    Safety First

    1. A few things to remember for safety sake:  To avoid accidents it is not recommended to do these exercises if you are driving.  To avoid being locked up, try these moves by yourself first so that you feel comfortable enough doing them in a way that doesn’t attract too much attention in public (the key is slow, small movements).

    It might seem a bit strange at first, but with some practise it will become second nature on those long trips.  And by the way, I did these exercises on the ride back from Montreal and was amazed at how I felt no traces of back pain when I stepped out of the car in Toronto.

    If you find the pain too intense or long lasting, you might need a massage or acupuncture treatment.

  • Massage Research – Low Back Pain

    A study published June 2000 in the Canadian Medical Association Journal:

    “Effectiveness of massage therapy for subacute low-back pain: a randomized controlled trial”

    The study followed about 100 people suffering from sub acute lower back pain.  They were divided into 4 groups: those receiving a placebo, those receiving only exercises and posture education, those receiving only Swedish massage, and those receiving “comprehensive massage therapy” (Swedish massage, posture education and exercises)

    The comprehensive massage therapy group had 50% improved function  , 70% less intense pain and a 50% decrease in the quality of pain compared with the other 3 groups.

    At the 1 month follow-up 63% of subjects in the comprehensive massage therapy group reported no pain as compared with 27% of the soft-tissue manipulation group, 14% of the remedial exercise group and 0% of the sham laser therapy group.

    The results not only show that massage therapy is an effective means of pain management, but also that a more comprehensive approach to massage therapy yields the best results.

    Ken Shim, RMT

  • Learning to Sit: Posture & Ergonomics for Work & School

    Office Ergonomics
    Don’t just sit there…. Get to work!”  used to be a familiar sound from the boss.  These days, however, most of us do all of our work sitting down on the job.

    As you can imagine, spending 8 hours a day in one position is not the best for our bodies.  Improper sitting can subject your body to unnecessary stress that may eventually lead to pain and discomfort in the neck, shoulder or low back.  Here are some tips to reduce discomfort:

    • Don’t remain in one position for long periods. Try standing up or walking around about every 20 minutes.This routine can be incorporated into your work routine by taking phones calls, filing or reading while standing up rather than sitting. Try delivering a message to a co-worker in person rather than e-mailing or using inter-office mail.
    • Try using the hands-free option on your telephone or a headset rather than holding the phone to your ear with your shoulder as this practice over time can lead to neck and shoulder strain.
    • Listen to your body. When you feel tension or stress in certain area of your body like the neck, back and shoulders, change positions or try some gentle stretching exercises

    Position your chair at a height where:

    1. The work surface is “elbow high.”
    2. Your feet are comfortably positioned flat on the floor
    3. When working, your elbows & knees are bent at 90 degree angles

    If your chair is not adjustable, use a foot rest such as a phone book to attain this more ideal position

    Position the height of your computer screen:

    1. Sit comfortably in your newly adjusted chair
    2. Close your eyes and relax, then, slowly reopen them.
    3. Where you first gaze as you open your eyes is the place to put the center of your screen

    You can raise the height with books or a stand if needed.

  • Finding the Right Back Pack for your Child

    Your child’s backpack may be hurting his or her health. Studies have shown that as many as 50% of teenagers suffer from back pain, which may be caused by a number of factors- one of them the improper use of backpacks.

    “Backpacks should not weigh more than 15 percent of a child’s body weight,” advises Ken Shim. “Anything heavier can cause back pain or other health problems.”

    Make sure your child stays healthy by packing it light and wearing it right.  Here’s how:

    Loading a backpack:

    • Load heaviest items closest to a child’s back.
    • Arrange books and materials so they won’t slide around in the backpack.
    • Pack only necessary items.

    Wearing a backpack:

    • Wear both shoulder straps.
    • Select a pack with well padded shoulder straps.
    • Adjust the shoulder straps so backpack fits snug to the child’s back and rests in the curve of the lower back.
    • Wear the waist belt if the backpack has one·
    • When the backpack is overloaded, use a book bag on wheels instead.
    Child’s Weight (lbs)
    		Maximum Recommended Backpack Weight (lbs)
    50
    5
    70
    7
    90
    14
    110
    16
    130
    19
    150
    22
    170
    25
    190
    28

  • 10 Simple Ways to Manage Back Pain

    massage for back pain

    It can be confusing trying to sift through all the information out there regarding back pain.  Here are 10 simple ways to keep your back pain free and healthy

    1. Exercise regularly
    2. Follow a healthy diet
    3. Maintain good posture
    4. Stretch your spine before and after sports
    5. Don’t overload your backpack or shoulder bag
    6. Stretch your legs and back after each hour of sitting
    7. Never cradle the phone between your neck and shoulder
    8. Sleep on your back or side, not on your stomach
    9. Invest in a good chair, pillow and mattress.  It’s worth it!
    10. Have regular chiropractic or massage treatments