1. Massage Therapy's Benefits
Have you ever woken up and realized you "slept wrong" and can hardly straighten your neck? Your neck is a delicate structure, prone to muscle strains, sprains and whiplash, yet is called on to serve the important functions of stabilizing your head and connecting it to your shoulders and back. According to the U.S. National Institute of Health Statistics, 15 percent of American adults suffer from neck pain, but you don't have to be counted in that statistic. With regular massage therapy, your neck can stay supple, flexible and pain-free. Researchers at the Touch Research Institute at the University of Miami School of Medicine in Miami, Florida, found that twice-weekly massage lowered the stress hormone cortisol, eased neck, shoulder and back pain, and helped range of motion, including neck extension.
It's a good idea to receive regular massage, at least one session a month, to keep your body limber and pain-free, and decrease your changes of pulling a muscle in your neck (or anywhere else). What's important to remember is that is you're experiencing severe neck pain you should receive massage to the connecting structures, shoulders and upper back, first. "Massage of the neck itself may exacerbate symptoms at first, but gentle massage of the arms, chest, legs, and back proves to reduce pain in the neck," said Elaine Calenda, academic dean of the Boulder College of Massage Therapy in Boulder, Colorado. To find a massage therapist trained in basic Swedish massage, which involves long, gentle strokes and kneading, use the locate service of Associated Bodywork & Massage Professionals (www.abmp.com) or the American Massage Therapy Association (http://amtamassage.org).
2. Beyond Basic Massage
If your neck pain continues despite receiving regular massage, consider locating a massage therapist trained in advanced massage techniques. These include Myofascial Release, which unwinds tight fascia (the web of material joining all the body's muscles); Lymphatic Drainage, which helps promote healthy circulation; Rolfing, which involves 10 sessions of very deep bodywork; Active Isolated Stretching, whose practitioners help clients perform specific stretches; and Neuromuscular Therapy, which targets specific problem areas. Search online for any of these terms to find practitioners. "In the acute stage, basic lymphatic drainage techniques prepare the tissues for gentle massage," Calenda explained. "Myofascial release, and thorough massage of all the neck, face, jaw, head, and throat muscles, promote full healing and restoration of function."
3. Self-Massage and Self-Care
You can perform self-massage in-between the sessions you have scheduled with a therapist. Many self-massage tools help people reach hard-to-get areas like the upper and mid-back. You should also invest in a grain or herb bag filled with flax seeds, buckwheat, rice or another natural substance. This can be heated for 2 to 3 minutes in a microwave oven and then worn around the next for quick relaxation and pain relief. Check your posture, too. A neck thrust forward much of the time (common among computer-users) can cause chronic pain and tightness. Adjust your computer workstation accordingly.
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