Carpal Tunnel Syndrome
Bodywork Treatment Proves Successful
-Cathy Ulrich

Working at a computer keyboard for long hours each day can bring on carpal tunnel syndrome.
It started as a vague feeling of numbness in her thumb and first two fingers, then progressed slowly to a definite tingling that woke her several nights a week. "It's not so bad on weekends when I have a chance to rest my arms, but it's now getting in the way of things I like to do at home," says Marie, who spends long hours during the work week typing at her computer keyboard. "I love to knit and cook, and I've had to curb these activities, as well."

Diagnosed with carpal tunnel syndrome, Marie displayed the classic symptoms: soreness in her forearms, pain in her hands at the end of a long day at the computer, and a feeling of tightness that had spread from hands and wrists all the way to her elbows. And recently, she'd been getting headaches. Marie has a couple of different options for treating the problem. "My doctor tells me he can operate, but the surgery isn't always successful," she says. "He recommends I try bodywork first."

Because Marie does the same motion in the same way many times a day over a long period of time, she has literally worn out the tissues involved in that motion. This type of injury -- called a repetitive strain injury, or RSI -- creates tiny tears in the fibers of the soft tissues of the body. While they don't immediately cause loss of function, these micro-tears set up conditions for chronic inflammation that will eventually manifest as pain, soreness, tightness, tingling, and burning.

The hand and wrist combination work together as an amazing, mechanical anatomical wonder. Imagine a set of ropes and pulleys that travel from the elbow through the wrist to the finger tips. The muscles reside in the forearm, moving the fingers via long tendons that run through channels in the wrist. The nerves that send and receive sensory and motor information from the brain run alongside the tendons through these same channels.  Massage and bodywork can help mitigate the symptoms of repetitive stress injuries, like CTS. 

When bending or straightening a finger, these tendons slide back and forth, just like cables. When continually working at a keyboard and using the same motion in the same position thousands of times a day -- like millions of Americans do -- the cables begin to wear. And just like threads in a rope, some of the collagen fibers will tear. This process progresses until enough fibers are torn that the body develops inflammation in the tendons and sheaths. Swelling ensues, which pinches the nerves, producing the classic symptoms of tingling, swelling, and even loss of grip strength.
The Bigger Picture The symptoms of carpal tunnel syndrome may reveal an even bigger problem. The nerves that carry sensory and motor information to the hand arise from the spinal cord in the neck, travel under the collar bone, through the armpit and elbow, all the way to the wrist. A nerve can become entrapped at the neck, shoulder, elbow, or wrist, and an impingement in any of these places can have a cumulative effect on the tingling felt in the hands. These entrapments are usually caused by poor postural habits. The soft tissues become shortened around habitual positions of rounded shoulders and forward head from working long hours at the computer and the channels where the nerves travel through the shoulders and arms can close down.

Sound familiar?
Can Bodywork Help?
A recent study conducted at The Touch Research Institute at the University of Miami School of Medicine looked at the efficacy of bodywork in treating carpal tunnel syndrome. Researchers found that after the completion of four massage sessions, the participants experienced an improvement in grip strength and a decrease in pain, anxiety, and depression. Participants also showed improvement n specific medical tests used to diagnose carpal tunnel syndrome. This landmark study verifies what bodyworkers have observed clinically for years: Massage -- and especially deep tissue techniques, such as neuromuscular therapy, Rolfing, and Hellerwork -- can reorganize the connective tissue fibers, break up scar tissue, and reduce or eliminate the cause of inflammation. Soft tissue work helps realign these tiny fibers of the tendons and sheaths, and the body can then heal itself -- and ease or even eliminate carpal tunnel syndrome.

Bodywork to the entire arm, shoulder, and neck will also free soft tissues where hidden tightness can contribute to the problem. Soft tissue inflammation can travel through the continuous connective tissue framework from fingertips to head and even cause headaches -- as was the case with Marie. Massage can restore these tissues to normal function. Other Considerations In addition to bodywork, it's important to evaluate postural habits, work station positioning, and movement patterns. When workers become so focused on their work that they forget their bodies, they tend to maintain positions that contribute to the cause. It's important to identify several ways and several positions to accomplish the same thing. Moving the mouse from one side to the
other, even during the same day, can help prevent fatigue and tissue failure. Wrist rests and keyboard trays are important, and a regular stretching routine is essential. Finally, along with exercise and good nutrition, include bodywork as part of your regular health maintenance program. Regular massage reduces connective tissue inflammation and prevents scar tissue from forming.

Movement education, such as the Alexander Technique, Feldenkrais Method, structural integration, and Trager Approach can help correct postural issues that also contribute to the problem. Bodywork is a treatment of choice to keep carpal tunnel syndrome from slowing you down.

The bamboo that bends is stronger than the oak that resists.
-Japanese Proverb

Turn your home bath into a spa experience. The Art of Bathing
 Simple Recipes to Soothe Mind and Body

From bubble baths to essential oils to Dead Sea salts, prepared bath products are designed to enhance a bathing experience, but they can be expensive. Instead of spending the extra money on special bath products, try one of these natural, simple bath recipes with ingredients you probably already have in your cupboard or refrigerator.

Epsom Salts
Add 2 cups Epsom salts to bath water.
Magnesium sulfate, or Epsom salts, has been used for centuries as a folk remedy, and research now confirms its numerous benefits. The second most abundant element in human cells and a crucial component for bone health, magnesium is also needed for muscle control, energy production, and the elimination of toxins. Magnesium eases stress, aids sleep, and improves concentration while reducing inflammation, joint pain, and muscle cramps. Sulfates help to flush toxins from the body, prevent or reduce headaches, and even improve brain function. Most American diets are deficient in magnesium. However, one of the best ways to boost dietary intake is by bathing in Epsom salts, which are readily absorbed through the skin.

Milk
Add 2-4 cups milk or buttermilk to bath water.
Rich in calcium, protein, and vitamins, milk replenishes the skin, while lactic acid found in milk acts as a natural exfoliant. A member of the alpha hydroxy acid family, lactic acid breaks the glue-like bonds between the outer layer of dead skin cells. Soak in a milk bath for 20 minutes, then gently scrub skin with a loofah or washcloth.

Honey
Add 1/4 cup honey to bath water.
A fragrant, natural humectant, honey helps skin attract and retain moisture. Its antibacterial and anti-irritant properties make it an ideal cleansing and soothing additive to a warm bath.

Exercise Myths: Fact vs. Fiction

Although old fitness fictions like "no pain, no gain" are fading fast, plenty of misconceptions still exist. Following are some of the most common myths, counteracted by the latest research.

FICTION: You will burn more fat if you exercise longer at a lower intensity.
FACT: The most important focus in exercise and weight control is how many calories are burned during the activity. The faster you walk, step or run, the more calories you use per minute. However, high-intensity exercise may be more difficult to sustain.

FICTION: If you're not going to work out hard and often, exercise is a waste of time.
FACT: Any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

FICTION: If you exercise long and hard enough, you will always get the results you want.
FACT: In reality, genetics plays an important role in how people respond to exercise. Your development of strength, speed, and endurance may be very different from that of other people you know.

FICTION: The health and fitness benefits of mind-body exercise like T'ai Chi and yoga are questionable.
FACT: The benefits abound! T'ai Chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, strength, and stress management are just some of the benefits.

FICTION: Home workouts are fine, but going to a gym is the best way to get fit.
FACT: Some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the best program for you is the one you will participate in consistently.
This information was provided by IDEA, www.ideafit.com.

Never hurry.
Take plenty of exercise.
Always be cheerful.
Take all the sleep you need.
You may expect to be well.

-James Freeman Clarke