Archives for category: Sleep

OMG, if I could count on one hand how many people’s primary complaint is neck and shoulder pain, I wouldn’t have a job! Seriously, I can just about guarantee anyone walking into my office is going to have a complaint of EITHER Neck & Shoulder pain or Low Back Pain if not both.

People with neck and shoulder issues often have their pain return before their next massage appointment. Work, play and children all make demands on the body. A dull ache can quickly turn into a burning pain especially while folding laundry, doing yard work, playing on the computer or any of the other million things you do.

What can you do between professional massage appointments to take the edge off neck and shoulder pain? Here are some ideas.

Take a Break

Take short breaks as often as you can if you sit at a computer all day. Move your shoulders around and s-t-r-e-t-c-h. Ideally you can get up and move around a bit. But even if you’re chained to the desk, you can rock out a little Deskercise to stay loose.

Get the kids into it

Have a short yoga break together! There are plenty of videos made especially for kids, and the moves are just as beneficial for adults. Bonus: got a little one averse to naptime? Try the lying-down postures here and maybe you’ll get a short break.

Heat it

Just 10-15 minutes of heat on your shoulders can make a huge difference in how your tissue moves and feels. You don’t need a fancy heating pad, you can make one at home pretty easily. Check out this DIY tutorial.

Self-massage

Try it, you might be surprised how much it helps! It’s not complicated, just grab a tennis ball, a lacrosse ball, or even a red rubber ball and check out these techniques.

Choose the right pillow

superb_new_PILLOW_SILO_775_jjYou spend about one third of your time in bed, be sure it’s cozy for your neck. Side-sleepers have different needs than belly-sleepers. The right pillow at night can help you all day. I have a limited supply (FOUR) of Bed Boss Superb Pillows at the office. I like them because they are #1 shredded memory foam, so they keep their shape, but offer support too. #2 have a cooling gel insert so my head doesn’t sweat at night. #3 It’s just right for shaping it myself regardless of how I’m sleeping. They retail for $70 but the ones I have I’m selling for only $40. But once they are gone, they are gone. 

A few minutes of self care every day, little changes, can make a huge difference in how you feel. See you at your next appointment! Book your appointment online today! 

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We all get sick, and you will get better much faster by taking care of you and resting!

Depressed businessman sitting under a cloud

Depressed businessman sitting under a lightning rainy cloud

A few tips:

Ask for help from your spouse and child if they are old enough.
Have some easy meals in the cabinet or freezer in case you’re not up to cooking (healthy canned soup, frozen veggies, and quick rice are great).
Eliminate what you can from your work load. Many things, such as housework can wait!

As far as going to your job it’s much better to call in for a day or two then to try to do too much and end up being sick for longer.  You’ll be a lot more productive if you can just stay home and get well! If that’s not an option, just take care of your most important tasks and then go home.

I also use aromatherapy oils in the diffuser by my bed. I feel like that really helps to support my immune system.
Epson salt baths are very good for sore muscles and achy muscles when you’re sick.
Let you kids watch movies, or do whatever it takes to get your rest.

I find that when I do get sick it’s when I have let some of my self-care slide such as being overly busy, skipping green smoothies, not getting regular massage and not getting enough sleep.

It is very tempting to just try to push through and carry on with your regular schedule even when you’re sick.  We all want to do it all and accomplish our goals, but by resting and taking care of yourself you’ll be back at it faster and healthier and stronger! … And remember … if you aren’t taking care of yourself, you can’t take care of others.

March is fun for a few reasons. Exciting basketball, green beer, and a confused body clock. Wait, that’s not fun. March is when we attempt to shake off the winter doldrums and see the light at the end of the tunnel in the form of daffodils and light sweater-weather. Daylight Savings Time robs us of a precious hour of rest we won’t see it again ‘til fall, and our sleep  cycles get all out-of-whack.

But sleep issues aren’t just a seasonal problem. It’s estimated that over 60 million Americans suffer from short-term (a few days or weeks) or long-term (more than a month) insomnia.  Most cases of chronic insomnia are secondary, which means they are the symptom or side effect of some other problem.

We’ve all heard the standard ‘sleep hygiene’ tips about avoiding caffeine, using room-darkening shades, and going to bed at the same time every night. Here are a few other ideas that aren’t as well known.

Nap properly

Taking a nap during the day can be great for productivity and fabulous for health, but you’ve got to do it right. Aim to nap for 20 to 25 minutes, any longer than that and you’ll feel groggy when you wake up and you risk not being able to fall asleep when it’s bedtime. (If you really want to get good at power naps, there’s a whole kit to help you get it right.)

Be mindful of the temperature.

Take a warm (not hot) shower or bath about an hour before bedtime, and keep your room cool at night. The drop in body temperature signals your body to calm so you’ll fall asleep faster and sleep more deeply.

Turn off the electronics.

Okay, so you’ve heard this one. But it’s the most important and the least followed piece of advice.

Get an old fashioned alarm clock so you don’t need to use your phone. Turn your phone, iPad, Kindle, or whatever you’ve got off, and put the devices in another room. Yes, a whole other room. You may think that a phone on silent, hanging out on your nightstand, won’t disturb your rest, but it will. Just knowing it’s there puts your body on alert. It’s far too tempting to reach over and ‘just check a few emails’ if you do wake up in the middle of the night. Save yourself. Break this habit.

8hoursleep

Get a massage

Yup. Massage can help with sleep issues. There have been several studies demonstrating the efficacy of massage in people with sleep problems, especially when treating secondary issues that may impair sleep, like back pain, pregnancy and migraines.

You can call me at 251-616-4201 or schedule online here jenadamslmt.com and get ready for a better night’s sleep.