Sit up straight, if you want to stay away from back pain!

If you sit like this your back will always hurt!

The number one complaint I get as a pain management therapist is upper back pain. As I listen to my client tell me what is causing them pain, 90% of the time they are hunched over with their shoulders drawn forward and their head forward of their bodies which brings the body out of alignment. What people don’t realize is that the source of their back pain actually starts on the front of their bodies! When you slouch at your desk (or while looking at your ipad/tablet/cellphone) you are putting your Pec minor muscle which rotates your shoulders forward in a state of constant flexion. The antagonist (muscle that does the opposite movement) to Pec Minor is the Rhomboids. Every action as a reaction so your muscles in your back, specifically your rhomboids get overstretched, hence the pain your feel in your upper back and neck. Frustrated with the results that I was getting with massage alone, I became a NASM-CPT so I could educate my clients on using their bodies better and correcting muscle imbalances. 

Although every client is different and each session is tailored to them specifically, in general I treat them with the following protocol. 

1) Assessment: Written intake form with health history as well as ROM(range of motion) testing and visual assessment for muscle imbalances throughout the body.

 2) Active stretching and Fascial stretching to restore the muscle's ROM and muscle length.

3)  Trigger point therapy and active release to break down any adhesions(knots) in the muscles and fascia. 4)  Functional training, Self Care for the client and stretching prescriptions so the client can stay pain free.

SELF CARE:

Three simple steps to rid yourself of pain in these areas.

1) Sit up straight! Your mother was right. Ideally you want your abs drawn in but not too tight, your shoulders relaxed and open and your head should be in line with your spine and level to the ground.

Rhomboids retract your shoulders.

Pec Minor pulls shoulders forward.

    


 2)  Stretch your Pecs daily to bring the mucles back to their original length and range of motion.

STRETCH. Pec Minor Stretch with traction.

    3)   Strengthen your rhomboids to help keep your shoulders back and rotated down and NOT drawn up into your ears!

STRENGTHEN. Rhomboids: Swiss Ball Fly

 
 
   These three simple steps done correctly will keep you pain free!

Gregory Beale NASM-CPT, LMT

Gregorybealemassage.com

The Benefits of Stretching

Living in the Boston area in today's world has us going almost constantly. We rely on our bodies to get us through our day. That's why it is so important to keep our bodies in a healthy state. A good diet, exercise, and routine professional Boston massage are ways to achieve maximum performance to complete our daily tasks. But, did you know that there is something else we can do to ensure this performance? It is stretching! Stretching is so simple that we may forget or are unaware of its importance and benefits. Many of us lead busy lives in the Boston area and have time constraints. But, the benefits of stretching far out-weigh the little time and effort it takes.

Beneficial stretching can consist of simple arm raises, circles and swings. This can be done both standing as well as while sitting in a chair. In addition, some gentle leg stretching can be done. Also if you like, some floor stretching can be added. One floor stretching routine involves sitting with your legs together and gently reaching towards your toes while holding for a few seconds. There are even more advanced forms of stretching you can eventually incorporate into your routine that includes massage. Remember to stretch yourself at a comfortable rate and intensity. Proper stretching is never to the point of pain.

Whether, you do a modest or a more advanced routine, stretching is always a good idea. Along with massage, it's better to do some form of stretching than none at all. If done frequently enough, stretching will become a healthy habit that will improve your quality of life. Stretching your body and its muscles and joints isn’t glamorous, but, it is a necessary part of any healthy Boston lifestyle. Once in the habit, you will appreciate stretching and it’s many benefits.