self care

“In the March Edition of Feel Better in 2025, I’m focusing on Neck Pain. Neck pain is one of the most common complaints for our clients, especially when range of motion in the neck becomes limited. I’m going to cover the science behind it, how massage can help, and what self-care tips and stretches you can use at home”

Shelley- Owner, Oasis Day Spa

The Science Behind Neck Pain

Neck pain is one of the most common discomforts people experience in daily life. Whether it’s from poor posture, long hours at a desk, or even stress, this kind of pain can become a major nuisance, affecting not only your physical well-being but also your mental health. But what exactly causes neck pain, and how can we find relief from it? In this article, we’ll dive into the science behind neck pain, how massage can offer relief, and what self-care techniques can help prevent it.

What causes Neck Pain?

Your neck, or cervical spine, is made up of seven vertebrae, interspersed with discs, muscles, ligaments, and nerves. It is one of the most mobile and vulnerable areas of the body, constantly supporting the weight of your head and facilitating a wide range of movements such as turning, nodding, and tilting. This complexity means that neck pain can arise from various causes.

1. Muscle Strain and Tension
One of the most common causes of neck pain is muscle strain. If you’ve ever found yourself working long hours in front of a computer or looking down at your phone for extended periods, you’ve probably experienced this type of discomfort. These repetitive movements can overstrain the muscles of the neck, causing them to become tense, tight, or inflamed. Poor posture can exacerbate this problem, leading to long-term tension that feels chronic.

2. Pinched Nerves
Another potential cause of neck pain is nerve compression. The nerves in the cervical spine can become compressed or pinched due to herniated discs, bone spurs, or misalignments in the vertebrae. When this happens, it can lead to shooting pain, numbness, tingling, or weakness, which can travel down the arm or into the upper back.

3. Whiplash and Injury
Whiplash is a type of neck injury often caused by a sudden, forceful movement of the head, such as in a car accident. It can strain muscles and ligaments in the neck, leading to stiffness, pain, and difficulty moving the head. While the pain from whiplash can be severe initially, it may become chronic if not treated properly.

4. Degenerative Conditions
Conditions like osteoarthritis or degenerative disc disease can also contribute to neck pain, particularly in older individuals. These conditions cause wear and tear on the discs and joints in the cervical spine, leading to pain, stiffness, and reduced mobility.

How Massage Therapy Can Help

Your massage therapist can use gentle tractioning to stretch the muscles of the neck and upper back

Massage therapy is one of the most effective and natural ways to address neck pain. The benefits of massage go beyond just relaxation; it works on a physical level to ease the discomfort and tension associated with neck pain. Here’s how:

1. Relieves Muscle Tension
Massage helps release the tight muscles in the neck that contribute to pain. Therapists use various techniques like kneading, effleurage (long strokes), and deep tissue manipulation to target the muscles that are sore or contracted. By applying pressure to these areas, the muscle fibers relax and return to their normal state, which reduces pain and stiffness.

2. Improves Blood Circulation
Massage stimulates blood flow to the affected areas, improving circulation and helping to deliver oxygen and nutrients to the muscles. This promotes healing and reduces inflammation, which can accelerate recovery from muscle strain or injury.

3. Eases Stress and Tension
Often, neck pain is exacerbated by emotional stress, which causes the muscles to contract. By incorporating relaxation techniques, such as gentle, calming strokes, massage helps reduce stress levels and promotes a sense of well-being. This can help break the cycle of muscle tension caused by anxiety or stress, which often contributes to chronic neck pain.

4. Increases Range of Motion
For those experiencing stiffness or limited movement in the neck, massage can help restore mobility. By loosening tight muscles and working on the fascia (the connective tissue around muscles), massage can help improve the range of motion, allowing you to move your neck with less pain and restriction.

Self-Care and Stretches for Neck Pain

While professional massage therapy can be incredibly beneficial, there are also several self-care techniques you can incorporate into your daily routine to help prevent and relieve neck pain.

1. Practice Good Posture
One of the simplest yet most effective ways to prevent neck pain is by practicing good posture. When sitting, make sure your back is straight, shoulders are relaxed, and your head is aligned with your spine. Avoid slouching or leaning forward, especially when sitting for long periods at a desk or using a computer. A standing desk or ergonomic chair may also be worth considering if you work at a desk all day.

2. Take Regular Breaks
If you work at a computer or spend long hours in one position, it’s essential to take regular breaks. Get up, stretch, and walk around every 30 to 60 minutes. Gentle neck stretches can help ease tension, increase blood flow, and improve flexibility. Simple stretches like tilting your head side to side or rotating your neck in both directions can do wonders.

3. Apply Heat or Cold Therapy
Heat and cold therapy can both help alleviate neck pain. Cold compresses or ice packs can reduce inflammation and numb acute pain from strains or injuries. On the other hand, heat therapy—such as a warm compress or heating pad—can help relax tight muscles and improve blood flow to the area, aiding in recovery.

4. Perform Neck Stretches and Strengthening Exercises
Neck stretches and strengthening exercises can help prevent and alleviate pain by improving flexibility and supporting the muscles of the neck. Some examples include chin tucks, shoulder blade squeezes, and gentle neck rotations. Strengthening the muscles of your upper back and shoulders can also provide better support for your neck, reducing strain.

5. Use a Proper Pillow
Your pillow plays a significant role in how your neck feels when you wake up. Choose a pillow that supports the natural curve of your neck, keeping it aligned with your spine. Avoid overly high or stiff pillows, as these can contribute to neck pain. A cervical pillow or memory foam pillow can provide optimal support for side sleepers or back sleepers.

6. Stay Active
Exercise is essential for maintaining overall health, and it can be particularly helpful for preventing neck pain. Regular physical activity strengthens muscles, increases flexibility, and improves posture. Swimming, yoga, and Pilates are especially beneficial for enhancing neck and upper back health.

“In the February Edition of Feel Better in 2025, I’m focusing on Plantar Fasciitis. If you’ve had it, you know what it feels like. You wake up in the morning and step onto the floor and it feels like a stabbing pain in your instep and heel until the fascia gradually stretch out. Pain can continue throughout the day in many cases. I’m going to go over the science behind it, how massage can help, and what self-care tips you can use at home”

Shelley- Owner, Oasis Day Spa

The Science Behind Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel and instep pain, affecting millions of people worldwide. Whether you’re an athlete, a busy professional, or someone who spends long hours on their feet, this condition can be both frustrating and debilitating. Understanding the science behind plantar fasciitis and incorporating massage therapy and self-care techniques can significantly aid in relief and recovery.

What Is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia—a thick, fibrous band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This tissue plays a crucial role in supporting the arch of the foot and absorbing shock during movement. When overused or stressed, small tears can develop in the fascia, leading to inflammation, pain, and stiffness, particularly in the heel area.

Causes and Risk Factors

Several factors can contribute to the development of plantar fasciitis, including:

• Sudden increases in physical activity levels
• Overuse from activities like running, jumping, or prolonged standing
• Improper footwear with inadequate arch support
• Tight calf muscles or Achilles tendons
• High or flat arches
• Excess weight, increasing strain on the fascia

How Massage Therapy Can Help

Your massage therapist can help to stretch the fascia and relieve pain

Massage therapy can be an effective method for relieving pain and improving the health of the plantar fascia. Here’s how massage benefits those suffering from plantar fasciitis:

• Increases Blood Flow
  • Massage enhances circulation, promoting faster healing of micro-tears in the plantar fascia and reducing inflammation.
• Breaks Down Adhesions and Scar Tissue
  • Over time, chronic stress on the plantar fascia can lead to the formation of adhesions and scar tissue, which can limit mobility and prolong discomfort. Deep tissue and myofascial release techniques help break down these adhesions, restoring flexibility.
• Reduces Muscle Tension
  • Tight muscles in the calves, Achilles tendon, and the bottom of the foot contribute to plantar fasciitis pain. Massage helps to relax these muscles, easing tension and strain on the fascia.
• Stimulates the Nervous System
  • Massage techniques such as trigger point therapy help desensitize nerve endings, reducing pain signals and promoting overall relaxation.

Self-Care for Plantar Fasciitis Pain

While professional massage therapy is beneficial, there are several effective self-care techniques you can use at home to alleviate plantar fasciitis symptoms.

• Self-Massage Techniques
  • Tennis Ball or Frozen Water Bottle Massage: Roll a tennis ball or a frozen water bottle under your foot for a few minutes, applying gentle pressure to relieve tension.
  • Thumb Pressure Massage: Use your thumbs to apply deep pressure along the arch of your foot, focusing on sore spots.
• Stretching Exercises
  • Calf Stretch: Stand facing a wall with one foot forward and the other extended back. Keep your back leg straight and press your heel into the ground.
  • Towel Stretch: Sit with your legs extended, loop a towel around your toes, and gently pull toward you to stretch the fascia.
  • Toe Stretch: Pull your toes back toward your shin to stretch the bottom of your foot.
• Strengthening Exercises
  • Toe Curls: Use your toes to scrunch a towel or pick up small objects to strengthen the foot muscles.
  • Heel Raises: Stand on the edge of a step and slowly lower and raise your heels to build foot and calf strength.
• Proper Footwear and Insoles
  • Wearing supportive shoes with arch support and cushioned soles can reduce strain on the plantar fascia. Orthotic inserts can provide additional relief.
• Rest and Ice Therapy
  • Resting your feet and applying ice packs for 15-20 minutes at a time can help reduce inflammation and pain.