John Aaron Wellness

Headaches… the perfect way to ruin a romantic rendezvous. No? With Valentine’s Day just around the corner, I thought I would talk about headaches and suggest ways to prevent this trouble maker from ruining not only your love life, but your daily life, too. According to Web MD, 30 to 80% of the adult Americans suffer from occasional tension headaches. Some of these may have hereditary causes, while others can be caused by lifestyle or environment, such as poor posture, unhealthy eating habits, a high stress job, or a demanding home life. Any combination of stress-inducing factors could become the trigger, really. That said, massage therapy may be your best secret weapon to keep headaches at bay. At the very least, massage therapy can help you deal with the pain while you determine the best approach to maneuvering through the mitigating factors that might be causing your headaches. But don’t just take my word for it… According to The American Journal of Manipulative Physiologic...

Remember the ridiculous mantra of “No pain. No gain” from Schwarzenegger wanna-be, gym-rats in the 90’s? It was always funny to me but I’ sure that you would agree there’s sometimes a ‘feel good hurt’ that we can get when a massage therapist works on just the right spot. My massage teacher would call it the point of “exquisite pain.” And what’s wrong with that? Considering the price of good body work these days, you should expect to feel results, right? Unfortunately many people misconstrue pain as evidence that they are getting a “good” (if not great) deep tissue massage. Well – I think the whole thing is hogwash, and let me tell you why… It’s my contention that holding your breath and gritting your teeth under the pressure of a too-rigorous kneading simply defeats the purpose of massage. And asking your masseuse to “go deeper cause I’m tough [guy/girl] and can take the pain” only adds to your body’s tension levels, making those muscles that desperately need to soften do the exa...

Some of my best clients for massage are weekend warriors who give their all in the gym or on the playing field... Hey - no pain, no gain – right? Well, in most cases, the saying is true. But that's not always the case with exercise. In fact, some exercise-induced pain simply can't be treated with massage, but CAN put you on the injured list for a very long time. So before you go to the gym all “Beast Mode” with a no-holds-bar attitude, remember which exercises to avoid. These are six common ones that can leave you hurting for an uncommonly long time. #1: Behind-the-Head Military Press It looks good when done properly, but rarely is. By doing this exercise with incorrect posture and technique, you run the risk of painful pinching and inflammation of the shoulder tendons. In rare cases, you may even suffer a tear in the rotator cuff. The same danger is present in other behind-the-head exercises, so be cautious any time you hold weights in a position that places them behind...

Back pain, neck pain, and headaches are the most common complaints my clients have when they come to me. While some of their pain may result from a chronic underlying medical condition that requires a doctors care, other causes of aches and pain can be easily managed by making a few simple adjustments in your every day life. For example, one of the most effective ways to lessen the amount of pain you experience daily would be to improve your posture. You see, the human body wasn't designed to be slumped over a computer, texting on the phone, or surfing the net on a tablet. Instead, it was designed to move - to be out in a field chasing after our meals (harvesting if you are a vegetarian) or running away from what was about to make us their main course. However, seeing as it's the 21st century, I can't imagine that our dependence on technology or modern living is going away anytime soon especially when our livelihood depends on it. And although  we may not easily ...

I hope you had a wonderfully relaxing (and pain free) Labor day Holiday. I spent my weekend celebrating my birthday with my family and friends. I ate way too much food and WAY too much chocolate birthday cake. So I was glad to get back in the gym today for some much needed exercise. Exercise is how I've managed to maintain relatively pain free movement despite having a couple of ruptured disks and some spinal arthritis. I'll admit it, exercise is sort of a Catch-22: You're hurting, so you don't exercise; but let me say that without exercise, you may lose muscle tone, balance and strength, thereby making pain worse in the long run. Fortunately, even mild exercise releases endorphins, the feel-good brain chemicals that lift mood and block pain. If you're interested in learning more about exercise for lower back pain, here's a link to a great post on the subject: 4 Lower Back Exercises To Help Relieve Back Pain It's an old article written by a gue...

Doing what I do, massage specializing in pain relief, I mostly see clients "after" they have encountered some type of trauma that causes physical pain. Most of them are athletic, some are weekend warrior types, and some are desk jockeys. That said, the best pain management plan is the one that includes a "preventative" program, and that's what I will be giving you here. Injuries don't have to slow you from meeting your fitness goals or keep you from enjoying your daily activities. The following 5 steps that I have outlined below will dramatically reduce your chance of experiencing a pain causing injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient. Step 1: Stretch What is more boring than stretching? You have stuff to do; work to finish, meetings to attend, cooking, cleaning, exercise! The last thing you want to do is to sit around touching your toes -- right? Well, even though ...

As with most things in life, there is no single “magic bullet” supplement or medication that will provide you with perfect results. I personally believe the best defense against chronic pain and inflammation is to have an arsenal of tools and therapies at our disposal to protect yourself against the destructive repercussions chronic pain can bring. With millions of Americans looking for ways to naturally manage pain, I think it's promising that tart cherries can help, without the possible side effects often associated with many current pain and arthritis medications. How Much? Most of the studies I refer to specifically investigated the impact of Montmorency cherries on systemic inflammatory and oxidative stress. Rather than consume whole cherries (something I would prefer over juice), participants were given two daily doses (about 1 oz. each) of tart cherry juice concentrate. This amount was considered to significantly lower levels of interleukin-6 (IL-6) and high-sensitivi...

Just wanted to remind you that I will be out of town from today through August 3rd. I'll be doing a little work and a little play in Europe with another VIP client. And because you are a VIP to me too , I wanted to give you another tip for managing pain and stress while I'm gone. That tip is: Exercise... Yup! Stay active! If you have had a knee injury, back, neck or shoulder strain, I know that you may feel just a bit reluctant to exercise; thinking that it could cause you more harm than good. But the opposite is true! Strengthening the muscles that support these structures, and keeping them flexible, is the best way to prevent further injuries. Plus - exercise releases Endorphins that will help modify and reduce your pain. Just don't be a hero, and don't overdo it when it comes to exercise. Start slowly. Do normal functional movements like walking, mild yoga, or exercise moderately with weights, and build your strength over time. Remember: Muscle sorene...

Research published in the International Journal of Neuroscience, the American Journal of Public Health, and Journal of Child Neurology indicates that massage can reduce the occurrence and frequency of tension and migraine headaches. This supports the experience that many of my massage clients have had in which they tell me they have experienced a decrease in both headaches and neck and shoulder pain. How does massage help? Massage relaxes tense muscles and eases pressure on joints and nerves. When tension held in the muscles of the head, shoulders, and neck eases, there is less agitation to the nerves and blood vessels that supply them. Blood flow is improved and muscle spasms are often relieved. Trigger points in the neck, head and shoulders can be another cause of pain which respond well to specific massage techniques. These factors all add up to the relief of tension or migraine headaches. Massage therapy often reduces the anxiety and worry that can accompany headaches, t...

After last night's soccer game, your daughter complained that her shins hurt, so you iced her legs before she went to bed. Her legs felt fine after a good night's sleep and you sent her off to school this morning with a kiss and soccer practice clothes in her backpack. Now she's calling and saying that her legs hurt again. Could it be something more than simple pain? Shin splints are a common injury among athletes - especially runners, sprinters, figure skaters, and gymnasts. The term "shin splints" refers to pain felt in the shinbone or tibia (the large bone in the front of your lower leg) after an athlete has run or "pounded the ground" for a period of time. This force of impact can sometimes cause the muscles around the tibia to tighten, pull, or become inflamed, which leads to pain. Shin splints often respond well to home treatment, but if the pain continues, it's a good idea to have a medical professional check it out just to be sure it...

The Migraine Research Foundation reveals that there are about 6 per cent of men who suffer from migraines while 18% of American women have it. Richard Lipton, a neurology professor from the Albert Einstein College of Medicine in New York City says that the causes of migraines can be 50 per cent genetics while the other half includes a lot of different environmental factors. If you are suffering from migraine, read further for some tips that will surely work. Stick to a low-fat diet. A study showed that participants who were on a low-fat diet for three months reported that their headaches reduced for up to 40%. And, by the time they experienced headaches, the pain was 66% less severe while its duration also reduced by 70 per cent. Make time for exercise. A 2011 research conducted from the University of Gothenburg, Sweden provided additional proof to the theory that exercise can be beneficial to migraine sufferers. The said research revealed that exercise is just as effective as t...

Back pain affects at least 4 out of 5 persons. Whether it's due to lifting heavy objects, twisting or turning, bad posture or stress, this widespread medical condition can cause a lot of pain and discomfort. But you don't have to suffer. There are ways you can strengthen your back so that you can be pain free. These 4 simple exercises will go far in helping ease your back pain and strengthen your lower back. Before you start any new exercise program, it's important to always check with your doctor first. Choose comfortable clothes that have some give to them and find an area with plenty of room for you to stretch out and do your exercise routine. Back Pain and Sciatica Relief: The first and most simple of all exercises you can do for your back is walking. Yes, plain and simple taking a walk will go far in helping to reduce back pain. Start with a light stretch and set a small goal. Don't stop to rest until you have reached this goal. All forms of lower back exe...

The consumption of dairy – specifically cow’s milk products, has been a much debated topic. I mean, how bad can it be? We grew up on the stuff, right? Well, now more than ever, people are becoming aware of the health impact that dairy may have on their bodies. Cow’s milk products have certain protein molecules (casein and whey) that can cause our immune system to over react and stimulate immediate allergic responses such as hives, wheezing and vomiting, or longer term issues such as loose stool, abdominal cramps, and skin rash. However, it seems that you do not have to be allergic to dairy to experience a negative physical response to it. Food sensitivities can equally trigger the immune response and any time the immune response is activated, inflammation will present itself. Why is this important? Well, if you are one of the millions of people that suffer from joint pain or inflammatory diseases such as, Arthritis, Lupus or Fibromyalgia, you can understand that having more inf...

Always listen to your body. Low back pain symptoms aren't the same for everyone. Depending on the cause, your pain may be dull or sharp. It may be chronic or intermittent. Perhaps your pain gets worse with standing, sitting, bending, or walking. Pain can even extend into your buttock or down your leg. Shooting pain accompanied with feelings of numbness, tingling, or weakness down your leg can indicate sciatica, a common result of a herniated disk in the lower back, where the disk bulges out toward the spinal canal. So, if a certain movement or exercise causes pain, STOP - and pay attention. Discuss with your doctor or other health care professional what movements are safe for you to do. And never forget these tips on what you can do to protect your back: Rest, but not indefinitely. Recent research suggests that staying in bed for more than a day or two after an acute injury may NOT be the best way to recuperate. Prolonged bed rest may cause your muscles to lose strength and t...

Even with all the advances in modern medicine and the sophisticated techniques available to diagnose what's causing low back pain, many times doctors find it incredibly difficult to identify the reason for a patient's pain. Although too much strain may be part of the equation, it isn't always entirely to blame for lower back pain. However, one interesting explanation as to why one person develops low back pain and another doesn't may lie in their genes. A study published by the journal Annals of Rheumatic Diseases, revealed how for the first time researchers have identified a gene linked to a common cause of lower back pain: a condition known as lumbar disc degeneration (LDD).  A prime example would be if you were to examine identical twins -- one who is doing heavy physical work and the other being a "desk jockey" – you would assume the physical labor to cause significant wear compared to the white-collar sibling. Yet, if you could compare their MRI exams...

Perhaps you “slept wrong” or lifted something heavy and awkward using poor form. Maybe you're experiencing pain from a degenerative condition like arthritis. Whatever the cause, once you have low back pain, I for one know that it can be hard to endure. They say about 25% of all Americans have some type of chronic low back pain. And for those lucky ones that don’t, they can expect to experience back pain at some point in their lives. Sometimes it’s clearly serious: You were injured, or you feel numbness, weakness, or tingling in the legs. Call the doctor, of course. But for routine and mild low back pain, here are a few simple tips to try at home. Chill it. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation, and excessive inflammation will always cause pain. I know the first tendency to go for the heating pad or hot tub because the warmth “feels good” by covering up the pain. While it does help relax the muscles, the heat can actually enco...

You know those annoying knots in muscles and connective tissues that can literally give you a “pain in the neck?” Those are called Myofascial trigger points, and massage can help relieve the pain. The 'myo' part of the word means muscle and 'fascial' refers to the elastic, connective tissue that runs throughout the body. Trigger points radiate (or refer) pain from muscle or fascia in a characteristic pattern. For example, trigger points in the shoulders often send pain and tension throughout the shoulders and up into the lower neck. Likewise, trigger points in your buttocks can refer pain down the leg just as in sciatica. Deep breathing, stretching, applications of heat or cold, and massage can help. It seems that the neck and shoulders are the areas that are most affected by trigger points. For example, the ‘levator scapula’ is a muscle that connects your shoulder blade to your neck and is responsible for your ability to shrug your shoulders. It is notoriously p...

Whether you play tennis or golf, or you spend most of your time filing papers, tendinitis can affect anyone. Tendons are the tissues at the end of muscles that connects muscle to bone. Known for its painful inflammation ('itis' refers to inflammation), scarring of tendons, swelling, and a feeling of weakness, tendinitis can inhibit proper muscle function. Tendinitis is sometimes confused with or occurs with a condition called 'tendonosis,' a degenerative condition of the tendon, which also causes pain and dysfunction. The most common sites for both are the shoulder, arms, hip, hamstrings and the Achilles tendon. You may experience pain at the site of the injury or pain can be referred, or radiated, to areas distant from the injury. Pain and Repetitive Actions Repetitive strain injuries (RSI's) develop from repeated movements and are characterized by pain, stiffness and tissue scarring. They often involve tendons that cannot adapt to forces placed upon them. ...

Research published in the International Journal of Neuroscience, the American Journal of Public Health, and Journal of Child Neurology supports the notion that massage can reduce the frequency and intensity of stress and migraine headaches. This further supports the experience of many massage clients who report a decrease in both headaches and headache pain. How It Works: Massage relaxes tense muscles. When tension held in the muscles of the head, shoulders, and neck eases, there is less pressure on the nerves and blood vessels that supply them. Blood flow improves and muscle spasms are often relieved. Trigger points in the neck, head and shoulders can be another cause of pain which respond well to specific massage techniques. These factors add up to relief of tension or migraine headaches. Massage therapy often reduces the anxiety and worry that can accompany headaches, too. As overall stress eases and muscle tension that can trigger headaches lessens, headaches can be prev...

Your body aches and you can’t wait to get to your next massage appointment to help alleviate the pain. You absolutely know how much better you will feel after getting your massage. massage helps manage pain. But, have you ever wondered how it works? Well, there’s much more to it, but I’ve managed to condense it into small easy to understand bullet points Massage stimulates the release of natural pain-relievers such as endorphins.  Massage stretches tight muscles and sends messages to the nervous system to relax.  Massage not only increases circulation, but flushes irritating waste products and floods tight muscles with healing oxygen and nutrients. Combined with stress relief, improved circulation may be enough in itself to help you relax and allow the pain to recede as you let go. Massage releases trigger points. These are highly irritable spots that feel like lumps or knots, which send uncomfortable sensations to other parts of the body.  Massage softens contr...