Your Body Deserves Better
Knowledge is power. Here's what you need to know about pain, recovery, and taking care of yourself.
You don't need a medical degree to understand your body better. This page is packed with practical information about why you hurt, what actually helps, and how to take better care of yourself between sessions.
The Desk Job Epidemic
Your Computer Is Hurting You (And What to Do About It)
The Problem: Let's talk about something affecting millions of people right now: tech neck and desk-related pain.
The numbers are staggering:
Over 80% of office workers experience neck and back pain related to computer use
The average person's head weighs 10-12 pounds, but when tilted forward (looking at a screen), it can exert up to 60 pounds of force on the neck and spine
54% of Americans who work at a computer experience neck pain
Forward head posture is linked to tension headaches, reduced lung capacity, and even jaw pain
Why it happens: Your body wasn't designed to sit hunched over a keyboard for 8+ hours a day. When you lean forward to look at a screen, several things happen:
Neck muscles have to work overtime to hold your head up
Shoulders round forward, creating imbalances
Upper back muscles stretch and weaken
Chest muscles tighten
Trigger points form in chronically tight areas
Over time, this becomes your "normal" posture—and your body starts compensating in ways that create pain elsewhere.
What you can do:
Monitor height: Your screen should be at or slightly below eye level
The 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds
Sit all the way back: Your butt should touch the back of your chair
Feet flat: Keep feet on the floor or a footrest
Move regularly: Stand up and walk around every hour
Stretch: Simple neck rolls and shoulder shrugs throughout the day help
Get treatment: Regular therapeutic massage can reverse these patterns before they become chronic
The bottom line: If you work at a computer and have neck pain, shoulder tension, or headaches—it's not in your head. It's real, it's common, and it's treatable.
Understanding Pain
When Pain Isn't Where the Problem Is
Referred pain explained: Your shoulder hurts, so you assume the problem is in your shoulder. But what if the real culprit is a trigger point in your neck?
This is called referred pain—when a trigger point in one muscle sends pain to a completely different area. It's why:
Neck trigger points can cause headaches
Shoulder blade knots can make your arm hurt
Glute tension can mimic sciatica
Jaw muscles can cause ear pain and headaches
Why this matters: If you're only treating where it hurts, you might be missing the actual source. This is why professional assessment matters—I'm trained to track pain back to its origin and address the root cause, not just the symptoms.
Acute vs. Chronic Pain: What's the Difference?
Acute pain:
New injury or issue (days to weeks old)
Sharp, specific, usually tied to an event
Your body's alarm system saying "something's wrong"
Typically resolves with rest and appropriate treatment
Chronic pain:
Lasting more than 3 months
Often dull, achy, or comes and goes
May not have an obvious cause anymore
Your nervous system may be stuck in a pain loop
Why it matters for treatment: Acute issues often respond quickly to massage. Chronic pain takes longer because we're not just fixing tissue—we're retraining your nervous system and breaking compensatory patterns that have been there for months or years.
Be patient with your body. Chronic problems didn't develop overnight, and they won't disappear overnight either.
Massage Therapy Benefits
What Massage Actually Does (Beyond Feeling Nice)
Therapeutic massage isn't just about relaxation. Here's what's actually happening in your body:
Immediate effects:
Reduces muscle tension and spasms
Increases blood flow to treated areas
Releases endorphins (natural pain relievers)
Calms your nervous system
Improves range of motion
Breaks up adhesions (stuck tissue)
Long-term benefits (with regular treatment):
Reduces chronic pain intensity and frequency
Improves posture and movement patterns
Decreases tension headaches and migraines
Speeds athletic recovery
Reduces stress and anxiety
Improves sleep quality
Prevents injuries by addressing imbalances early
Enhances immune function
What the research says: Studies show that massage therapy:
Reduces low back pain as effectively as other treatments (American College of Physicians)
Decreases migraine frequency by up to 70% with regular treatment
Lowers cortisol (stress hormone) by an average of 31%
Improves sleep quality in people with chronic pain
Reduces pain and improves function in people with osteoarthritis
This isn't woo-woo. It's evidence-based treatment.
Therapeutic vs. Relaxation Massage
What's the Difference, and Which Do You Need?
Relaxation massage:
Goal: stress relief and general wellness
Usually full-body Swedish or gentle techniques
Consistent, flowing pressure
Spa-like environment
Great for self-care and stress management
Therapeutic massage:
Goal: address specific pain or dysfunction
Targeted work on problem areas
May include trigger point therapy, deep tissue, stretching
Can be intense or uncomfortable at times
Focused on creating lasting change
How to decide: Ask yourself: Am I trying to feel better for an hour, or am I trying to fix a problem?
If you're dealing with chronic pain, limited mobility, recurring injuries, or postural issues—you need therapeutic massage.
If you're stressed and just want to decompress and feel pampered—relaxation massage is great.
Both are valid. Just know what you're getting.
Self-Care Between Sessions
What You Can Do at Home
Massage therapy is powerful, but what you do between sessions matters too. Here are practical things you can do to support your body:
Hydration: Seriously, drink water. Dehydrated tissue doesn't heal as well. Aim for half your body weight in ounces per day.
Movement: Sitting still all day makes everything worse. Walk, stretch, move regularly. You don't need a gym—just don't be sedentary.
Stress management: Chronic stress = chronic muscle tension. Find what helps you decompress: meditation, exercise, hobbies, therapy, whatever works.
Sleep position:
Back sleeping is usually best for neck and back issues
Side sleepers: use a pillow between your knees
Stomach sleeping is tough on your neck—try to break this habit
Heat vs. ice:
Ice for acute injuries (first 48-72 hours)
Heat for chronic tension and muscle stiffness
Both have a place—use what feels better
Simple stretches that actually help:
For neck tension:
Chin tucks: Pull your chin straight back (like making a double chin). Hold 5 seconds. Repeat 10 times.
Neck side bends: Tilt ear toward shoulder. Hold 20-30 seconds each side.
For shoulder/upper back:
Doorway stretch: Arm on doorframe, turn body away. Hold 30 seconds each side.
Shoulder blade squeeze: Pull shoulder blades together. Hold 5 seconds. Repeat 10 times.
For lower back:
Cat-cow stretch: On hands and knees, alternate arching and rounding your back.
Knees to chest: Lying on back, pull knees toward chest. Hold 20-30 seconds.
When to stretch: After your body is warmed up (not cold). Think: after a shower, after movement, or at the end of the day.