Eliminate Common Aches and Pains From Sitting at a Desk

DIY Ways to Eliminate Common Aches and Pains From Sitting at a Desk, original blog article by Dreamclinic Massage and Acupuncture Seattle, Redmond, BellevueWe’ve all seen the headlines: “Sitting Will Kill You, Even When You Exercise” (that is an actual headline from CNN). Then, two months later, another report comes out saying that standing at work all day is bad for your body and health, too.

Regardless of which one is actually true, the truth is that most of us have desk jobs, where we sit down the majority of the day. And even if sitting doesn’t end up killing us, pains From Sitting at a Desk can leave us stiff and uncomfortable.

Luckily, your achy back, sore neck, and popping joints are probably due to your chair and desk setup at work, which is very easy to fix.

So, instead of an expensive visit to the chiropractor to soothe those aches and pains from your desk job, try these easy tips to feel your best:

 

Customize your seating. Adjust your office chair so that it is slightly tilted back and comfortably supports your spine. This will help relieve lower back pain. Make sure your feet are planted flat on the ground and that your hands can comfortably reach the mouse and keyboard (you’re not hunching over the desk).

Take a walk. Moving around will help get your blood moving and prevent joint stiffness. Small breaks are also good for your brain, and can lead to increased creativity, better focus, and increased efficiency. Take a 20-minute walk during lunch and try to get up and move every hour if you can.

Try standing. Sometimes a change of perspective is all that’s needed. Standing at your desk engages muscles that you do not use while sitting, and gives your neck and lower back a break. To see if standing is right for you, try it for an hour or two and then go back to sitting.

Wear comfortable shoes. Even if you’re sitting, high or uncomfortable shoes can affect your posture and strain your joints. Comfortable shoes are especially important if you plan on standing at your desk. Look for good arch support and add an insert for extra support if needed.

Stretch regularly. Neck and shoulder rotations are especially helpful for office pain, and can be done anywhere and any time.

  • To stretch your back, plant your feet shoulder-width apart and slowly rotate your shoulders, breathing normally and shrugging them up and down every once in a while. Afterwards, cross one arm across your chest and pull gently on that elbow with your other arm. Repeat with the other arm.
  • To stretch your neck, sit up straight and slowly look over your left and right shoulders. Tilt your head back until you feel your chin muscles go taught, and tilt your head forwards with your chin towards your chest. Then, slowly roll your head in a large circle and repeat in the opposite direction.
  • To stretch your wrist, turn your hands palms up and place them on the edge of a table, with the insides of your arms facing away from you. You can also individually bend each finger towards the back of your hand to work additional cricks.
  • Invite a massage therapist into the office. This is a great office activity to boost morale. Invite a massage therapist once a month or once a quarter to the office to give massages and also to educate employees about health and wellness. Your colleagues will thank you!

 

Despite the media’s claims that sitting at your desk will lead to your death, it’s all about finding the right desk setup for you and your body. And that will look different for everyone. Try new things, like standing for an hour or going on a walk. Stretch at the office and when you get home. And, don’t believe everything you read in the news.

Picture: https://www.pinterest.com/pin/144607838007688103/

The Health Benefits of Exercising During Pregnancy

exercise during pregnancy, pregnancy massage, post-natal massage, pre-natal massage, Massage Therapy at Dreamclinic Massage and Wellness Seattle and RedmondExercising during pregnancy has great benefits – it can help prepare for labor, boost your energy, soothe pregnancy aches and pains, and help your body bounce back faster after childbirth. While most women know that exercise during pregnancy is safe, there are still a lot of questions floating around about what you can and can’t do. Is it okay to do crunches? How low should my heart rate be? Can I still run?

A good rule of thumb is to check with your healthcare provider first, and use your pre-pregnancy exercise routine as a guideline. If you exercised regularly before pregnancy and your pregnancy is uncomplicated, you can most likely continue working out as before, with some modifications. If you didn’t work out often before pregnancy, you can definitely start now, but start off small, like a 15-20 minute walk.

Exercising doesn’t have to be an intense, uncomfortable experience. Swimming a couple laps in the pool or walking around your neighborhood can still provide amazing health benefits. All that matters is that you’re moving.

Here are some of the benefits of exercising during pregnancy:

Prevents back pain: Two-thirds of women experience back pain during pregnancy, but water workouts, yoga, and pelvic tilts can relieve this discomfort. Exercising during the second half of pregnancy seems to be especially effective.

Boosts energy: Exercise strengthens your cardiovascular system, so you don’t feel tired as easily. Pregnancy can sap your energy, but regular exercise will strengthen your muscles so you’ll need less effort to engage in daily activities.

Prepares for an easier labor: Moms who exercise tend to have shorter labors and are less likely to need medical intervention during labor, including C-sections.

Improves quality of sleep: Many pregnant women say that they have a harder time falling asleep, and staying asleep. Those who exercise consistently report their quality of sleep is better and they wake up feeling more rested.

Speeds postpartum recovery: The more you exercise during pregnancy, the faster you’ll recover physically after childbirth. Moms who exercise are more likely to socialize and enjoy new hobbies and entertainment post-baby.

Protects against gestational diabetes: Exercise may prevent this common problem, and the American Diabetes Association recommends moderate exercise as an effective prevention for women who are at risk. In fact, exercising can lower your risk for gestational diabetes by as much as 27%.

Now, you may be wondering what kind of exercise is best. According to the American College of Obstetricians and Gynecologists, pregnant women can participate in 30 minutes or more of moderate exercise everyday. The safest workouts are low impact – they are gentle on the joints and the body.

Here are three great workouts for expecting moms:

Walking: Taking a stroll is safe throughout all nine months of pregnancy, and is gentle on your knees and ankles.

Swimming: Swimming may be the best and safest exercise for pregnant women. It’s ideal because it works large muscle groups, like arms and legs, provides cardiovascular benefits, and allows moms-to-be feel weightless.

Yoga: Prenatal yoga classes help maintain flexibility and keep your joints limber. It’ll strengthen your muscles, improve circulation, and help you relax.

For the majority of women, exercising during pregnancy is perfectly safe and offers powerful health benefits. It can be a great way to meet other expectant moms and form friendships – walking around and catching up with a friend may not even feel like working out! Or, get creative – put on your favorite music and dance around the house while cooking or doing chores. Exercise doesn’t have to be boring!

photo credit: http://m.cdn.blog.hu/jo/joegeszseget/image/kismamatorna2.jpg

What type of massage is right for you?

what type of massage is right for you? massage therapy, massage as treatment, deep tissue massage by Dreamclinic Massage Seattle and Redmond

What Type of Massage is Right For You?

Sarah wanted to treat herself after a couple of long, hard weeks at work. She booked a massage at a spa and enjoyed everything from cucumber slices to incense to fluffy, warm towels. It was the ultimate afternoon of relaxation.

Her friend, Rebecca, had also been working hard and wanted to reward herself. She had been experiencing tight neck and shoulder muscles from working too long on the computer, so she booked a massage at a massage clinic. She enjoyed a customized massage from a highly skilled therapist. It was the ultimate afternoon of relief.

Sarah and Rebecca both had massages, but their experiences were very different. Sarah had a spa massage and Rebecca chose clinical massage therapy. These two forms of massage get thrown around a lot and can cause confusion. While they are often used interchangeably, you can see that they are very different.

To help you choose the right kind of massage, we’re exploring the differences between clinical massage and spa therapy. The biggest differentiators fall into three buckets – focus, techniques, and training and credentials:

Focus

A spa practitioner’s focus during a massage revolves around relaxation and self-pampering. Techniques can include Swedish massage, aromatherapy, and hot stone. In spa massage, the environment is private with special emphasis on décor, lighting and music to set you at ease in addition to standard amenities like music and table warmers.

Clinical massage therapy may offer music and table warmers as well but does not focus solely on relaxation; rather its main focus is treating conditions and providing real health benefits. Clients visit massage therapists to alleviate chronic pain, headaches, or inflammation (or, like Rebecca, to alleviate tight muscles).

Techniques

Both spa therapists and clinical therapists can practice different types of massage, like Swedish, hot stone massage, or deep tissue massage. The biggest difference is why the therapists choose a technique.

In spa massage, the therapist is focused on ambiance and client relaxation. It’s about you feeling pampered and relaxed and leaving all your troubles behind for an hour or two.

On the other hand, clinical massage therapists have a great understanding of connective tissue and muscles, so they can provide specialized, treatment-oriented services. You explain a health concerns, like chronic pain or migraines, and the massage therapist will choose a technique that can best solve the issue. Client satisfaction is often assessed after multiple visits, to evaluate whether the health concern has been solved or has improved.

Training and Credentials

Basic massage education usually requires between 500 to 750 hours of learning and hands-on experience, and allows new therapists to get a spa massage job to gain necessary experience and improve their skills.

A typical massage graduate requires a period of professional practice and experience in the community to become fully versed to practice in a clinical setting. They also need to have an advanced understanding of pathology and kinesiology. In many clinical massage settings, therapists are expected to have completed additional professional certification or training in continuing education hours.

The bottom line: spa massage is about relaxation and pampering, while clinical massage improves quality of life by lowering treating muscle aches, and restoring flexibility.  Both types effectively treat stress.

So, did Sarah make a huge mistake by going to a spa massage? Not necessarily. You have to decide what you want from a massage. If you like the fluffy towels and cucumber slices, then a spa massage is probably right for you. But, if you want to see long-term health benefits and feel better physically, then a clinical massage is the perfect addition to your healthy lifestyle.

See what we’re talking about for yourself! Book a massage at Dreamclinic today.

 

Picture: http://www.swedish.org/getmedia/edfaa9f4-7d41-4512-a378-f086fe54ebc8/integ_massage_380.aspx

 

Do you clench your jaw or have TMJ?

when to consider intra oral massage, massage therapy at Dreamclinic Massage in Seattle and RedmondWe already know that massage can reduce stress, boost your mood, and strengthen your immune system, but what if it could also help relieve that pesky (and painful!) jaw clicking? Or, soothe achy neck and jaw muscles after whiplash?

The answer is intra-oral massage, a lesser known but extremely effective massage technique. This method works on muscles inside and outside the mouth, as well as on the neck and throat.

It can be intense, but it is not necessarily painful. Since it focuses on muscles that are rarely massaged, they respond to less pressure. Gloves are worn while working inside the mouth to relax and release the muscles associated with chewing and jaw clenching.

So, how do you know if you need intra-oral massage? Here are four common reasons you would consider it:

TMJ pain: The temporomandibular joint (TMJ) acts like a sliding hinge, connecting your jawbone to your skull. TMJ disorders cause pain in your jaw joint and in the muscles that control that movement. This pain can occur from jaw injury, arthritis, or grinding your teeth, and can result in clicking or popping noises. Intra-oral massage relieves pain from the tight jaw muscles.

Teeth grinding: Formally known as bruxism, this is a condition where you unconsciously grind, gnash, or clench your teeth, either during the day or at night. This grinding can be frequent and intense enough to lead to jaw disorders, headaches, and damaged teeth. Massage releases the muscles associated with chewing and jaw clenching.

Migraines: Some migraines are caused by pressure on a bone found in your skull called the sphenoid bone. It is also found in the upper reaches of your oral cavity. Massaging skull and jaw muscles can reduce pressure on the sphenoid bone and help relieve migraines.

Whiplash: The neck is usually the primary victim of whiplash, but it can also strain the muscles and soft tissues of the throat and jaw. In these cases, intra-oral massage can reduce stress placed on the jaw muscles and joints.

If you have any trigger points or pain areas in your neck, mouth, or facial muscles, then intra-oral massage may be just the thing for you. Next time you’re at Dreamclinic, feel free to ask your massage therapist more questions about intra-oral massage or schedule a session now.

 

photo credit: http://i.ytimg.com/vi/UkI7TqmebN0/maxresdefault.jpg

The Real Meaning of Arch Support

Medial-Longitudinal-Archby Dr. Ray McClanahan, D.P.M.

Originally published on
https://nwfootankle.com/foot-health/drill/2-articles/113-arch-support

In order to understand the treatment of rendering an arch support, one must understand the architectural principle of an arch, and liken that principle to the multitude of arches that naturally occur in the human foot. When you study the structure of the foot and the shapes of the bones of the foot, you quickly realize that most of the weightbearing bones of the foot, are indeed arches themselves by being shaped to have support ends at either end of the bone and an open space or boney arch in between the support ends of the bones.

For the purposes of the current discussion, we will concentrate on what might be considered one of the primary arches of the foot, sometimes called the medial (inside of the foot) longitudinal arch, the arch that spans between the rearfoot or heel bone and the forefoot or ball of the foot and toes.

Webster’s dictionary defines an arch as “a curved structure that supports the weight of material over an open space.” Said another way, an arch is a structure that is able to support weight over an open space, by providing support on either end of that open space.

Applying this logical definition to the arches of the foot necessitates support on either end of the arch, and is exactly the opposite of the type of “arch support” that is available to consumers, either over the counter (i.e. Dr. Scholl’s or similar product), or from their healthcare professional (footbed, arch support, orthotic). These products attempt to “support” the arch, not by supporting the ends of the foot arch, but rather by lifting up under the open space of the foot arch. This does not make sense.

True support of the arches of the foot would suggest that the ends of the arches, on either end of the foot’s open space are the structures to be supported. This would mean that the heel and the forefoot joints (metatarsophalangeal joints and interphalangeal joints) are the structures that should be supported, and not the structures in between the ends of the arch.

Current footwear available to consumers is improperly positioning the support ends of the arch, by elevating the heel, which is one end of the arch, and unnaturally pinching the toes and holding them above the ball of the foot (metatarsophalangeal joints), which is the other end of the foot arch.

True support of the foot arch would then necessitate getting the heel bone (calcaneus) flat on the ground to provide support for the rearfoot support end, as well as getting the toes flat on the ground as well, so that the toes can help the ball of the foot to provide support for the other end of the foot arch in the forefoot.

Individuals who grow up barefoot, naturally have the support they need for both ends of their foot arch, and this is likely part of the reason why their foot arches function perfectly throughout their lifetimes, and their feet do not break down, unlike 80% of Americans who by nature of their habitual shoe wearing and compromised arches, will suffer some form of foot problem at some point in their lives.

This is not to suggest that we should all ditch our shoes and begin walking around barefoot, but it does suggest that our shoes are made improperly and are the cause of the arch problems and the associated deformities that many Americans experience. Read more

Dreamclinic is a Health and Wellness company committed to sharing information about commonly experienced health conditions and how they may be impacted through the use of bodywork and other natural approaches. Dreamclinic offers massage, acupuncture, and Reiki sessions at its Greenlake and Queen Anne clinics, as well as onsite massage at workplaces around Puget Sound. Contact us to learn more about how Dreamclinic can help you, your family or your workplace experience greater health.

Original article:
https://nwfootankle.com/foot-health/drill/2-articles/113-arch-support
Reposted with permission of the author.

Image: www.posturologyblog.com

Membership Program at Dreamclinic Massage

Membership graphic

Membership at Dreamclinic

we finally launched our Healthy Lifestlyle Membership program that offers instant savings and rewards points but does not lock you in to any kind of long-term contract or prescribed schedule.

In May of 2014 Dreamclinic launched an innovative new Membership program to reward its best clients.

After ten years in business we recognized that our best customers, those that come in quarterly, monthly or even weekly wanted more than just a stamp card for savings, they wanted convenience and a relationship with Dreamclinic that says ‘we know who you are.’

Many of our clients are busy and have a demanding schedule. We learned from our clients that they wanted the membership program to be affordable and to provide great value but also offer flexibility to get massage on their own schedule.  After surveying our best clients on their preferences, we finally launched our Healthy Lifestlyle Membership program that offers instant savings and rewards points but does not lock you in to any kind of long-term contract or prescribed schedule.

We are pretty excited about the New Healthy Lifestyle Membership Program and we think you will be as well.  Take a moment to learn more.

Best of Western Washington Massage 2014 – Dreamclinic

best of western washingtonBest of Western Washington Massage in 2014

Thanks to all of our loyal and loving clients Dreamclinic took the finalist spots in each of our categories for the King 5 Best of Western Washington voter poll. We took 4th in Massage and 5th place for Acupuncture, giving us a top 5 finalist place for the fourth year in a row.

We have so much gratitude for the support of our lovely clients, staff and family members who took the time to vote for us.  Each time we receive recognition like this, through the support of our clients, we are reminded why we are here to do what we do – Healing the world one massage at a time.  Also thank you to Best of Western Washington and King 5.

Thank you!

best of western washington

Headache and Migraine Sufferers Find Relief with Acupuncture

headache-portland-maine-acupunctureby Diana Khoury

Over one in six Americans experiences chronic headaches1. Recurring headaches and migraines interfere with one’s daily functioning and can contribute to increased personal medical costs and sick time taken off of work. The traditional course of treatment for chronic headaches is medication, which has varying degrees of effectiveness plus associated side effects. Alternatively, research demonstrates that acupuncture can effectively reduce the severity and frequency of headaches, if not eliminate them entirely.

Duke University Medical Center conducted a review of over 30 research studies on the effectiveness of acupuncture for chronic headaches. They decisively concluded that acupuncture is equally if not more effective than medication for headache treatment, and that it provides sustained relief without the side effects.

“Acupuncture has been practiced for thousands of years but only recently has started to become more accepted as an alternative or supplement to conventional therapies,” stated T.J. Gan, MD, an anesthesiologist at Duke Medical Center who led the research analysis. “One of the barriers to treatment with acupuncture is getting people to understand that while needles are used it is not a painful experience. It is a method for releasing your body’s own natural painkillers.”

A controlled study in the UK of tension headache and migraine sufferers receiving acupuncture in conjunction with primary care, showed a clinically significant decrease in the severity and frequency of headaches. Study results showed a marked increase in daily functioning, reduction in pharmaceutical medications, a decrease in doctor visits and reduced number of sick days from work.2

Chronic headaches are one of the most common issues treated by acupuncturists. The practice of acupuncture views chronic pain as an imbalance or interruption of one’s qi (life force energy). Physiologically, the insertion of acupuncture needles triggers the release of pain- and inflammation-fighting chemicals in the body. Energetically, inserting thin needles along the body’s energy meridians clears blockages and restores the cyclical flow of qi, allowing the body to function at more optimal levels.

But since all headaches are not alike, an acupuncturist will first conduct a thorough intake and evaluation of your symptoms. The intake questions may include: location of headache, quality and intensity of pain, time(s) of day the headache occurs, stress level, sleep patterns, physical exertion/ exercise, dietary regimen, current medications and environmental factors such as daily light levels, pollutants or chemical exposures. This will allow the acupuncturist to create a targeted course of treatment for maximum results.

Brian Berman, MD, director of the University of Maryland Center for Integrative Medicine in Baltimore, confirmed that acupuncture is becoming a more popular treatment option for Americans. “There is more evidence coming out showing acupuncture is safe and often effective and should be considered as part of a multidisciplinary approach for
chronic pain.”3

This is an original article from Dreamclinic, Inc. Dreamclinic is a Health and Wellness company committed to sharing information about commonly experienced health conditions and how they may be impacted through the use of bodywork and other natural approaches. Dreamclinic offers massage, acupuncture, and Reiki sessions at its Greenlake and Queen Anne clinics, as well as onsite massage at workplaces around Puget Sound. Contact us [Add link to contact us page]  to learn more about how Dreamclinic can help you, your family or your workplace experience greater health.

References
1. http://www.dukehealth.org/health_library/news/acupuncture_offers_headache_relief_over_medication
2. http://www.bmj.com/content/328/7442/744
3. http://www.medicalnewstoday.com/releases/136103.php

Image: http://portlandmaineacupuncture.com/acupuncture-for-headache/

Other Resources
http://www.reuters.com/article/2012/01/09/us-acupuncture-sham-idUSTRE8081I920120109
https://www.acufinder.com/Acupuncture+Information/Detail/Acupuncture+Treats+Headaches+and+Migraines
http://www.mayoclinic.com/health/migraine-headache/DS00120/DSECTION=causes

Why Massage Should Be A Year-Round Gift

Sports-Massage-TherapySure, earrings are pretty and clothes are nice, but what do you think about giving a gift that can boost your friend’s mood, improve immunity, and make a positive impact on his or her overall health? Giving the gift of massage is treating a loved one to an experience, one that will soothe a stressed, achy body and will allow your friends and family to feel their best. And, it’s an experience you need to give yourself as well.

Massage is the gift that keeps on giving. The more you get massages, the more health benefits you will experience. It can increase your range of motion, strengthen your immune system, and provide an improved sense of well-being.

This isn’t a one-time thing. Massage should become a frequent habit to maintain your health, just like exercising, eating well-balanced meals, and going to the doctor. This year for the holidays, you can inspire your friends, family, and yourself to make massage a priority in the New Year. Start them off right by giving a gift card or booking a surprise massage day together.

If you’re still not convinced, here are four more reasons why you and your family need to start scheduling frequent massages:

Cuts down on migraines: Researchers at the University of Auckland found that people who suffered from debilitating headaches reporter fewer migraines and more restful sleep after several weeks of massage therapy.

Reduces pain from exercise: Massage provides relief from inflammation, which is the culprit behind post-workout aches and pains.

Supports chronic pain relief: If you or someone you know suffers from arthritis, disc problems, or degenerative joints, massage can provide relief after only a few sessions.

Boosts your mood: Massage increases the level of serotonin in the brain, which boosts your mood and reduces anxiety.

Massage has been used since ancient times to relieve pain and promote healing. It is an effective, natural way to improve well-being and support an active lifestyle. Massage is a great gift for anyone, including yourself, and will ensure your health in the New Year.

Treat your friends, family, and yourself to the gift of massage with 10% off all Dreamclinic gift cards.

3 Subtle Signs You’re Stressed and What to Do About It

stress massage seattleAs working professionals, we’ve mastered the balancing act. We work full-time, have a lively social life, and make time to be active. We move fast and that’s how we like it.
However, in between the happy hours and work meetings, stress can creep in without your knowing. Stress doesn’t always trigger a loud, red siren. Many times, there are quiet signs telling you that you may be stressed.
You don’t need to sacrifice your busy lifestyle to reduce stress, but you should be aware of three important, subtle clues and listen to your body when it’s time to slow down:
1. Changing sleeping patterns: Your subconscious can let you in on important, underlying mental and physical happenings, and you should listen to its messages. Pay attention to your sleeping patterns; trouble falling asleep and weird dreams are all signs that you may be stressed.
What to do: Ask yourself if you are getting six or more hours of sleep each night. If not, identify what is causing you to have trouble sleeping. Are you putting off a certain conversation? Are you up against a strict deadline at work? Addressing stress in your day will make your nights easier. To help you sleep, cut back on caffeine and alcohol, and increase your exercise routine.
2. Tight, aching back or neck: Many of us carry our stress in our necks and backs. High levels of stress can cause discomfort by tightening your muscles and causing muscle spasms. This is part of our natural flight-or-fight response, and is one of the ways our bodies respond to challenges and demands.
What to do: Massage, meditation, and yoga can all relieve tight muscles. Take time to stretch during the day to prevent muscles from knotting up, and do some yoga to unwind at the end of the day. A monthly massage can also drastically improve sore muscles. A 2011 study found that massage helped people in pain feel and function better, compared to people who didn’t receive any massage treatment.
3. A craving for dessert: Anytime you have a sudden change in cravings, you should interpret it as your body telling you something is different or off. A new study claims that stress can turn on certain hormones located in our taste buds, making us crave sweets.
What to do: Be mindful of why you are craving certain foods. Monitor your stress levels and when you feel like you need to have sweets, take a few minutes to breathe and retain focus, or take a brisk walk around the block. If you really do need to satisfy your sweet tooth, choose healthy options like raisins, dried fruit, or a small piece of dark chocolate.
The bottom line: practice self-awareness and listen to what your body is telling you. Maintaining an active, mobile lifestyle will allow you to bounce between social events, succeed at work, and maintain your health.