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Archive for the ‘Massage Therapy’ Category

Backrest for Short and Medium Height People

Posted in Massage Therapy, Workplace Wellness, tagged , , , , , , , on October 3, 2009| 1 Comment »

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Are you shorter than average or do you simply want a better back support than your current chair or car seat offers? Do you have lumbar back pain or a back disorder that requires extra support for your back?

Why settle for uncomfortable car seats and office chairs when you can easily upgrade your seating setup with a foam cushion and backrest!

For about $100-$150 you can put together your own “ergo” seating. We’ve reviewed many of the products out there and found the best prices and reviews on Amazon. You may be able to find the same or similar products elsewhere, but you will pay about 10-30% more from other vendors.

To save you time, we pasted the links and pictures of the products in a few separate posts about backrests and seat cushions. Find the situation that describes your issue (you are taller than average, shorter than average, of wider girth than average, etc.) and read the associated post to find out about the product we think may help you best. This post describes backrests for people of shorter or medium height, about 5′ to 5′-6″.

We also included pertinent tips from the Amazon customer reviews so you don’t have to wade through them yourself. However, if you want to read all the reviews yourself, simply go to the Amazon product link and check out the customer reviews.

For medium height to shorter people that want a simple backrest with lumbar support:

Orthopedic Lowback Backrest Support By Obus Forme

On Amazon for $68.39

Orbus Lowback Backrest

According to the manufacturer:

• Patented, polycarbonate S-shaped frame that promotes correct spinal alignment and proper posture; guaranteed for life. Includes a patented, removable and adjustable lumbar pad that provides additional support to your lower back by filling in your lumbar curve.

• Portable and lightweight, turns any chair into an ergonomic seating system; use it in your home, office, vehicle, or anywhere else you sit.

• Polyurethane foam protects the frame.

• Hypoallergenic, brushed nylon cover can be removed and sponge washed.

Amazon Reviewers Say:

• Sounds cliché, but this backrest is worth its weight in gold to me. My back used to get so sore sitting in an office chair all day. Now that I have the backrest my back actually feels BETTER after having sat in my office chair for a while. It’s always good to get up and stretch now and then though. If the seat cushion of your chair is not firm enough, I recommend purchasing this backrest along with the Obus Forme seat cushion that helps to keep you in the proper position.

• If you’re a big person, you may want to consider the wide backrest version. I’m less than 125 pounds, and this particular (smaller) model is fine for me.

• It comes with a detachable pillow that can be placed wherever it’s most comfortable for lumbar support. It attaches with Velcro and could probably eventually fray the seat cover if it’s moved around a lot.

• It’s high back allows for complete back support.

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Backrest For the Above Average in Height That Need Head and Neck Support

Posted in Massage Therapy, Uncategorized, Workplace Wellness, tagged , , , , , , , , , , on October 3, 2009| 1 Comment »

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Are you taller than average or have a long torso and find that standard office chairs don’t offer you enough back support?

Why settle for uncomfortable office chairs when you can easily upgrade your seating setup with a easy to use backrest!

For about $100-$150 you can put together your own “ergo” seating to accommodate your height requirements. We’ve reviewed many of the products out there and found the best prices and reviews on Amazon. You may be able to find the same or similar products elsewhere, but you will pay about 10-30% more from other vendors.

To save you time, we pasted the links and pictures of the products in a few separate posts about backrests and seat cushions. This post covers the need for back support for those that are either taller than average height or have long torsos.

We also included pertinent tips from the Amazon customer reviews so you don’t have to wade through them yourself. However, if you want to read all the reviews yourself, simply go to the Amazon product link below and check out the customer reviews.

If you are above average height, or if you simply want extra head and neck support for your chair, try the:

Obus Forme High-back Backrest

On Amazon for $79.95

Orbus Forme High-back Backrest

According to the manufacturer:
• Enhances overall posture and provides relief from pain from poor posture
• 8 inches taller for head and neck rest
• S-shaped frame
• Portable and lightweight
• Black

Amazon Reviewers Say:
• It has a lumbar support that is moveable and it is high enough to support my head comfortably.

• I have used this product before and this was to replace one, which I had worn out. I have 3 at the moment – 1 for my easy chair, 1 at my office at work and 1 in my car. At various times I have lent one of these to friends and the biggest problem is to get them to return them.

• This is not a magic cure for all back problems but it is magic if it helps your back problem and since it is high back it does seem to help many people.

• The height of the product works well with my long torso.

• The calzone-sized pillow attaches with Velcro. Depending on preference, it can be discarded or placed at the lumbar spine or head.

• The product is sturdy but not immortal. After a couple of years of steady use, the joints attaching the top third of the piece to the lower part are prone to break.

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Save Your Back with a Backrest for Car and Office

Posted in Massage Therapy, Uncategorized, Workplace Wellness, tagged , , , , , on October 3, 2009|

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Do you get neck and shoulder pain when you drive for long periods? Or do you find that your office chair does not provide enough lumbar and/or upper back support?

Why settle for uncomfortable car seats and office chairs when you can easily upgrade your seating setup with a foam cushion and backrest!

For about $100-$150 you can put together your own “ergo” seating. We’ve reviewed many products out there and found the best prices and reviews on Amazon. You may be able to find the same or similar products elsewhere, but you will pay about 10-30% more from other vendors.

To save you time, we pasted the links and pictures of the products in a few separate posts about backrests and seat cushions. Find the situation that describes your issue (you are taller than average, shorter than average, of wider girth than average, etc.) and read the associated post to find out about the product we think may help you best.

We also included pertinent tips from the Amazon customer reviews so you don’t have to wade through them yourself. However, if you want to read all the reviews yourself, simply go to the link and check out the customer reviews.

One thing to keep in mind when fitting your chair with lumbar and other support, is that you need to make sure your upper back is still in contact with the seat back. According to our ergonomic experts, with a small pillow or half cushion in your lumbar region, you may actually be putting too much of a curve into your low back and forcing your upper back to hunch forward.

First off, a top-rated seat cushion for back support that extends beyond a simple lumbar cushion is the:

Obus Ultra Forme Backrest

On Amazon for $59.99

Orbus Ultra Forme BackRest

According to the manufacturer:
• Clinically proved to reduce lower back pain by 50%
• Designed for back pain sufferers, including those with chronic an severe back pain
• Encourages proper alignment between pelvis and spine
• Improves circulation and reduces pressure on the back
• Patented “S” shaped frame of backrest helps prevent & relieve back pain
• Small, medium and large sizes available

Amazon Reviewers Say:

• These are easy to use and really improve your posture, keeping your back pain free, especially on those long road trips.

• This seat works to put your whole spine in an optimum curve. It is not just a lumbar support.

• This product does force you to sit up straight, which in turn prevents you from slouching your shoulders. This may be somewhat uncomfortable at first, but it sure beats the back pain that I get from leaning back or slouching over in my chair too long.

• It’s not like a super comfort back cushion, but it serves to straight your position and gives you relief. I don’t ever feel back pain when I have this on my chair and my co-workers complain alot about their pain.

• It’s not a cushion, it really a nice back support. It’s like the way I described, a board with foam on it and it can be very comforting. I recommend this product for anyone who works in an office all day. Its a must have and it has straps for you to strap to your chair.

• Long torso people may need the large size versus the medium.

• Another reviewer gave the actual dimensions to make product ordering easier:


Obus Forme Ultra Backrest Dimensions:
Approx. (H X L X W and Weight)
Small Obus Ultra Forme Backrest – 25 x 12.5 x 3.25 — 2.8 lbs
Medium Obus Ultra Forme Backrest – 26 x 12.5 x 3.5 — 3 lbs
LargeObus Ultra Forme Backrest – 28.5 x 12.5 x 3.75 — 3.2 lbs

Obus Forme Ultra Backrest Recommendations:
Ultra Forme Backrest Size Chart:
SMALL Backrest – Under 5’2″
MEDIUM Backrest – 5’2″ – 6’2″
LARGE Backrest – Over 6’2″

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Fit Your Keyboard to You Not You to Your Keyboard!

Posted in Massage Therapy, Workplace Wellness, tagged , , , , , , , on September 27, 2009| 1 Comment »

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Most office furniture is made for people of average height, say people from 5’ 5” to 6’ 2 “. For those of us that don’t fall within this height range (like me at 5’2” or a friend that is 6’-6”), finding a comfortable way to sit and work on your computer is a challenge. Luckily, there are a host of add on products we can use to modify our workstations to make them more comfortable and ergonomic.

Recently a client has been having pain in her neck and upper back due to sitting at a desk without a properly fit keyboard tray. She can’t raise her chair high enough to let her hands rest comfortably over the keyboard because the desk design won’t allow it. And the desk has a support bar along the bottom of the desktop that prevents her from installing a conventional, slide out keyboard tray.

We looked into various trays and offer those of you with similar limitations a few options to easily add a keyboard tray to your workstation.

Waterloo Premium Arm, Keyboard Tray & Mouse Tray

Waterloo Keyboard and Mouse Tray

The advantage of this tray is that you don’t need to install rails and casters along the bottom of the tray. You can simply install one arm which sits in the center of the tray. In the case of the desk with the bar along the front underside of the desk, it looks like this arm can fit just under the bar and then the opening between the stabilizer arm and the actual trial itself may give a=enough room to accommodate the desk support bar. This keyboard tray has 7 positive reviews on Amazon and reviewers found to easy to install. Retails for $126.30 on Amazon. View more at the link here.

Kensington SnapLock Keyboard Tray with SmartFit

Kensington SnapLock Keyboard Tray

In this case, the tray is mounted on a metal pole that allows you to adjust the tray 6 inches in height, +/- 15 degrees in tilt and rotates 360 degrees. I did not find any customer reviews but the design gives those of you with desks without space for brackets and rails another potion for a keyboard tray. This tray extender retails for $117.83 at Amazon but is available via other online shopping services as well (for likely more). Link to this tray here.

3M Desktop Adjustable Keyboard Drawer

3M Adjustable Keyboard Monitor Stand and Drawer

A top of the desk option, the desktop design is height and tilt adjustable up to 3 1/4″ below desk level and wide platform keeps mouse and keyboard at same level for added comfort. Includes gel-filled wrist rest and full size mousing area. No installation required. Lifetime warranty included.

Pros: holds heavy monitors and installs without having to attach anything to the actual desk. 4 adjustment levels for the keyboard tray. The tray can also be inclined at any angle that is comfortable and locked into position or not.

Cons: if your monitor is too light or if you do not place the monitor in the center of the stand the keyboard will wobble when you type. If you place the monitor too far forward the whole assembly, plus monitor could fall into your lap. (Sounds like proper placement is essential in this case!)

Retails for $132 at Amazon (or you can pay a hefty $209.99 for the same product at ergoguys.com)

Amazon link

Ergoguys link. This let’s you pay more for the same product from a company with the Ergo name in it.

Fellowes Designer Suites Desk Ready Keyboard Drawer
Fellowes Keyboard Drawer
According to Fellowes:
• Attaches to virtually any work surface without tools or complex instructions.
• The patented clamp easily attaches unit to desktop (5/8 1-5/8 W) without surface damage and adjusts tray to one of three height positions below desktop for personal comfort: 2-1/2, 3-1/8,and 3-3/4
• Tray adjustment tilts to 3, 6, or 9 degrees to suit personal preference, and separate tray and mouse platforms allow you to switch mouse position to right or left side of keyboard tray
• Sturdy, impact-resistant tray fits standard and ergonomic keyboards, and the ball-bearing glide tracks ensure smooth drawer movement
• Includes soothing memory foam wrist rest for keyboard tray and provides convenient cable management for keyboard and mouse cord
From users of the tray: The suspension mechanism causes it to need almost 34 inches side to side table top space to attach. The exterior width of the drawer itself is 28 inches. The mouse tray is a little small.

This tray retails for $76.52 at Amazon.

Amazon Link here.

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Save your Neck with the Portabook

Posted in Massage Therapy, Stress Management, Uncategorized, Workplace Wellness, tagged , , , , , on September 17, 2009| Leave a Comment »

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

One of the most common problems we see with people that work on computers all day is sore neck and shoulders. Bending forward to see the laptop screen is a big headache (literally!) for students, sales people and anyone that uses a laptop on a frequent basis.

I’ve written Apple and some of the PC makers asking if they would create a laptop with an adjustable monitor that could be height adjustable and articulate to be more comfortable to users to no avail. Likely they have even bigger and better ideas. (I hope.)

For now, though, if you use a laptop frequently and can’t always connect to an external monitor and extended keyboard, there is a simple, inexpensive short term fix: the Portabook.

Sure, it’s sold via a cheesy infomercial. Sure the base model is made of plastic. But it’s durable plastic. And it works. (A metal version is available.) The Portabook is a laptop holder, a textbook or paper holder and it IS portable (and very lightweight.)

Watch the short video from the company here

I have two at home and I even take it with me when I plan on using my laptop away from home for extended periods. It fits right into my backpack along with the laptop! When I read textbooks or any 8.5 x 11 size papers, I also use the Portabook as a reading stand. It’s worth the $20 to save my neck and shoulders from pain and tension.

Note: Neither Working Well resources nor I have any affiliation or make any profits from Portabook. We just like the product!

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My Secret for Quick Pain Relief: Chair Massage at Working Well Massage

Posted in Massage Therapy, Stress Management, tagged , , , , , , on September 13, 2009|

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Where can you get anything in a few minutes that makes you feel happier, more relaxed and less worried about your life these days? Better yet, where can get you something that makes you feel better, less stressed and reduces your physical pain …for only $5, $10 or even $20?

I admit, I am both blessed and cursed to have the secret to affordable, effective, mood altering relief from modern day stress. (And I don’t mean a morphine drip!) Blessed because I know where to find instant relaxation and pain relief all over the country. Cursed because I am a massage therapist AND business owner myself.  I have my own aches and pains to contend with. Like many of my clients, some days I work long hours…and then go home and work some more!  How do I do it without being in constant pain? How do I maintain a business, write this blog, exercise, manage two massage stations and a host of corporate wellness accounts and staff without melting down?

It’s simple really. I get regular chair massages at Whole Foods Market.

Now, you may say, of course she’s going to say that. She has a vested interest. She works there.  It’s true, I do run some of the Chicago chair massage stations.  But even if I didn’t, I would still be using the massage services at Whole Foods.  Why? Because Whole Foods Markets tends to attract good massage therapists and good massage therapy companies. (Note, I do get longer forms of bodywork and exercise for stress relief as well. But I am not able to schedule hour-long massage session as often as I can get chair massages!)

When I go to other parts of the U.S., I gravitate towards Whole Foods for three reasons:

  1. I have a lot of food allergies and I know I can consistently find healthy, tasty food I can eat there.
  2. I know I can often find a chair massage station where I can get instant neck shoulder and back tension relief.
  3. When I am traveling and want to get an actual table massage, I have no idea if a therapist I find off the internet will be any good. For $10 or so, I can “audition” a massage therapist at the Whole Foods chair station. If they are good, I may extend my chair massage to 30-40 minutes or book a table massage with them while I am in town. If I don’t like their style, I can leave after 10 minutes–without throwing away $80 on a one-hour massage I might not have enjoyed!

Especially when I fly, I need someone to knead my sore neck and shoulders (bad pun intended). This spring I was fortunate enough to visit California for a few days. One of my first stops after getting off the plane was to the Whole Foods Market in San Fransisco on 4th Street, to stock up on groceries for the road and visit the On the Spot massage station.

At home in Chicago, I know the massage therapists at Whole Foods Market Gold Coast and Lincoln Park are some of the best in the city. I did hand pick them and I am choosy so I know this for a fact! But even at other area Chicago stations, when I see a chair massage sign, I know relief from pain and stress is only minutes away.

I’ve been giving chair massages myself at various Chicago area Whole Foods Markets for the past 10 years. Prior to that I was a regular chair massage customer at the Lincoln Park store before I became a massage therapist. I believe in massage. I know the quality of Whole Foods products. And I know the quality of massage therapists that give massages at Whole Foods chair stations.

Although my company, Working Well Massage, is based out of Chicago, I’ve compiled a quick list of chair massage stations I found at Whole Foods Markets across the U.S. (and now LONDON!) for you. It’s by no means an exhaustive list, just what popped up when I ran a google search. Why should I be one of the lucky few in on the secret? (That’s me, saving you time and shoulder pain any way I can.)

So, if you want a quick way to relax and relieve some of your modern day tension, stop by the Whole Foods chair massage station in your local area. For just a few dollars, give yourself a break from the stress and muscle pain you build up working at computers and even reading this blog!

Note: If you do not have a chair massage station inside your local Whole Foods, ask Customer Service if they would set one up. Or if you know of a local massage therapist that might benefit from marketing their services to Whole Foods shoppers, tell them to ask the store if they can set up a chair station.

Chair Massage Stations inside Whole Foods Markets

Working Well Massage Chair Massage inside Whole Foods Market

Working Well Masage Gold Coast


Working Well Massage Chair Massage inside Whole Foods Market Lincoln Park, Chicago, Illinois

Working Well Massage Lincoln Park

Evanston, Whole Foods Stores in Illinois

Wheaton, Illinois

On the Spot Massage Stations in Berkeley, San Fransisco, Emeryville, Alamedea, all in Bay area of California

Glendale, California

Glendale, CA and Santa Clarita, CA

Winterpark, Florida

My Massage Corners are located inside Whole Foods Markets in Aventura, Coral Gables, Naples, Pinecrest, Plantation and Wellington, Florida.

Belmar, Colorado

Bodywork Bistro in Bolder and Superior, Colorado

Henderson, Nevada

Houston, Texas

Overland Park, Kansas

Framingham, MA

Wyoming

LONDON, ENGLAND , Kensington High Street

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Hello Yoga Bolster, Goodbye Neck and Upper Back Pain!

Posted in Fitness, Massage Therapy, Stress Management, Workplace Wellness, Yoga, tagged , , , , , on September 6, 2009| 10 Comments »

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Pair a great upper body stretch with a few minutes of relaxation by using a yoga bolster to stretch every day. Let gravity do the work of opening your chest muscles. Meanwhile, give your back muscles a much needed break from holding you upright all day. AND give yourself an easy way to de-stress, take a few minutes to relax and unwind after a busy day.

Note: Always consult your doctor or health care provider before attempting any new exercises. This information is intended for educational purposes only and should not be construed as medical advice.

Gina Saka, a Chicago-based licensed massage therapist and yoga instructor, shows you how to perform the Yoga Bolster Stretch.

Why Stretch With the Yoga Bolster?
Working on a computer all day is tough on your back and neck muscles. Why is that? Forward leaning work causes us to tighten our pectoral and subscapularius muscles. As these muscles tighten, this can also lead to strain and pains in our upper back and neck muscles.

https://workingwellresources.blog/wp-content/uploads/2009/09/17975.jpg

Pectoral Muscle Diagram from Demand Studios

Notice in the diagram that there are two pectoral muscles: Pec major and pec minor. When you use a keyboard or mouse, you contract these muscles–sometimes for hours. This can cause your shoulders to round. The corresponding muscles in your back and neck have to pull backwards to keep you from falling over. Over time these back and neck muscles can become weak or strained. Painful trigger points can develop. And soon, you have that “Oh my aching neck or shoulder pain” feeling. (Note: We will cover anatomy of pectoral and back muscles in depth in later posts. The more you know about your own body, the more you can keep yourself healthy! )

If you have a job that requires you to sit or lean forward for hours at a time, it’s tough to stretch enough to counteract the stress this puts on your upper back and neck muscles. Like brushing your teeth a few minutes each day (versus once a week for 2 hours), it’s far better to stretch a few minutes each day than just once a week or when you go to the gym!

So Where Do I get a Yoga Bolster?
As versatile as they are for stretching, yoga bolsters are not often available at your local department or even sporting goods store. However, it’s easy to order your yoga bolster from many venders online. You may use either a round or a rectangular bolster for this stretch and for many other relaxing yogic stretches.

Round bolsters should be at least 9″ by 25″.
Square bolsters should be at least 24″ by 12″ by 6″s.
If you are very tall (over 6′-2″), you may want a longer bolder, say 10″ by 29″.

Vendors that sell yoga bolsters at reasonable prices:

YogaAccessories (TM) Round Cotton Yoga Bolster

Yoga Direct Deluxe Round Yoga Bolster

YogaAccessories (TM) Rectangular Cotton Yoga Bolster

YogaAccessories (TM) Deluxe Rectangular Cotton Yoga Bolster

And if you MUST have an organic yoga bolster, try Organic Yoga Bolster – Cotton Round Cushion – Natural Cotton Fill A bit more expensive, but made of organic materials. (Just don’t eat them!)

And for Hemp bolsters, try Natural Fitness Hemp Yoga Bolster

Note: This is not an exhaustive list of all vendors of yoga bolsters. And we do not receive any advertising income from these product recommendations. Feel free to browse your favorite online search services to find the bolster that’s right for you!

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