Here’s a look at how massage therapy can help relieve different types of back pain, and some tips to help you book the right kind of service,

Types of Back Pain

Unfortunately, there are many things in life that can cause a sore back. And all of these things can lead to different types of back pain. These are a few reasons why you might be feeling discomfort:

• Overall stiffness from lack of mobility
• Soreness from overuse
• Strains from bad posture
• Inflammation (generally in the lower back)
• Sciatica pain from pinching or compression in the lower back

Of course, every person is different. If you’re experiencing recurring, chronic pain, it could be a good idea to consult with your doctor. They may recommend some of the back massage techniques listed below, or provide further guidance.

Can Massage Help With Back Pain?

Yes! Studies have found that proper massage therapy can provide relief for different types of back pain, including lower back pain and overall soreness.

However, it’s important to note that a massage won’t necessarily solve all types of back pain. If you’re suffering from issues related to your spine, bones, or organs, be mindful that massage may not be the best course of action.

Since it can be difficult to recommend a specific kind of massage without more information from the client, having a knowledgeable and experienced massage therapist is a crucial part of getting the best relief possible.

Benefits of Back Massages

When massage is the best course of action, there are a number of reasons why it helps to relieve back pain.

1. Increases blood flow.

When blood flow is limited, soft tissues will contract over time. This means muscles, tendons, ligaments, and fascia will start to tense up and cause pain. Massage therapy addresses this by using back massage techniques by increasing blood flow and bringing circulation back to those areas. 

2. Relieves muscle tension.

From sitting to sleeping to hunching your shoulders over your computer all day long, muscles can become tight and stiff over time. Massage can help relax that back pressure, helping it come back to its natural, un-tense state.

3. Lowers stress.

Stress is unfortunately a part of most of our lives. It commonly appears in our body through physical pain, often in the low back and shoulders. A relaxing massage not only helps your muscles decompress, but it can help your mind unwind, as well. If you can leave a massage feeling less stressed, you’ll likely find that the tight areas in your back are causing you less pain.

Types of Back Massages to Relieve Pain

Depending on what kind of pain you’re experiencing, there are a few types of massage therapy to help a sore back.

1. Swedish massage

One of the most common types of massage therapy, a Swedish massage is relaxing and known for relieving muscle tension. The massage therapist uses gliding strokes and circular motions to work through your soft tissues and muscles. This is helpful in releasing back pressure and pain in over-stressed areas.

2. Deep tissue massage

Similar to a Swedish massage, a deep tissue massage takes things to a higher intensity. The massage therapist still uses their hands to work through the muscles, but they will use more pressure. This allows them to access deeper layers of the muscles. Although it can lead to greater relaxation in the end, it can be pretty intense in the moment.

3. Sports massage

Although these are especially great for athletes, anyone can benefit from a sports massage. They’re geared towards improving and stimulating blood flow, aiding in muscle recovery, addressing injuries, and loosening muscles. If you struggle with a range of motion or mobility, this may be a good option for you.

4. Point massage

Focusing on relieving knots within the muscles, a trigger point massage can do wonders for loosening tight points of the back. Knots can lead to decreased circulation, cause pain in other areas of the body, and limit range of motion. By focusing on a few spots in particular, the massage therapist can relax these stiff sections.

Other massage techniques for back pain

On top of these massage techniques, a therapist may suggest additional methods to enhance your session. 

• Hot stones are commonly placed along the spine during a Swedish massage, as heat has been shown to provide pain relief and increase flexibility in the lower back.
• Percussive therapy – which has become more common with handheld devices like Theragun – can also be used on the back. However, you want to be sure someone with experience is providing the service, as the spine can be a sensitive area for percussion.
• Oils and lotions can go a long way in providing extra relief. CBD has become popular in the massage world for promoting more relaxation.

How to Find a Professional

Depending on the type of back pain you’re experiencing, you may want to look for specific qualities in a massage therapist. Consider what their background and/or specificity is. Have they worked with athletes before, or are they familiar with treating Sciatic pain? Asking a few questions before you book your appointment can go a long way in ensuring you receive the best treatment for your issue.

If you don’t want to go out to a spa for your massage – after all, back pain can make it painful to walk out the door and drive – consider bringing a massage therapist to your home. With Soothe, you can book a professional massage therapist to come to your house. You don’t have to deal with excess movement, helping you find relief as painlessly as possible.

Soothe makes it simple to address your back pain issues, no matter when they arise. You can book a massage in over 70+ different cities throughout the world, planning it weeks in advance or reserving a same-day session. Download the Soothe App to get started!

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Although our bodies are really great at informing us when we’re dealing with periods of extreme stress, it can actually be incredibly easy to ignore day-to-day stress or even periods of moderately heightened stress. When we live busy or stressful lives, we can often find ourselves downplaying or ignoring the symptoms that pop up, because we think it isn’t that big of a deal.

What is Stress?

Stress is the body’s automatic response to changes in a situation. When we find ourselves in a new place or facing new circumstances, our brain tells our autonomic nervous system how to regulate the body to keep us alert. Our heart rate speeds up, our vision becomes more aware, and our body enters fight or flight mode until we can become more comfortable and feel more secure in our environment.

Typically, this short-term response is great! It can help keep us safe when we find ourselves in tricky or dangerous situations. But when the short term becomes long term and temporary stress becomes chronic, we start to run into major problems.

Symptoms

During periods of extreme stress, it can be incredibly easy to identify what’s happening in our bodies because it feels so vastly different from how we normally feel. When we experience lower levels of stress over long periods of time, it can be much harder to identify physical and mental symptoms.

Physical symptoms of stress can include:

• Aches and pains like muscular tension, joint pains, inflammation
• Chest pains or feeling like your heart is racing
• Exhaustion and difficulty sleeping
• Clenching your jaw or neck
• Indigestion or other signs of an upset stomach
• Getting sick more frequently as a result of a weakened immune system

Mental and emotional symptoms can include:

• Anxiety
• Irritability
• Depression
• Feelings of sadness or hopelessness
• Executive dysfunction

These less subtle symptoms can creep up on us over time if we’re not careful and can damage our long-term health goals. It can even result in attempting to manage it with unhealthy coping mechanisms like drugs and alcohol.

Diagnosis

There’s no singular diagnosis for stress. Only you can evaluate how you feel and decide when it’s time to get some help, which is often easier said than done. Chatting with your doctor or other healthcare providers can be a great first step toward healing and reducing stress.

How to Cope

Ready to make a change and live a healthier stress-free life? The good news is that it’s easier than you probably even realize and it doesn’t require too many difficult lifestyle changes!

Mindfulness

Learning how to stay present in the current moment is one of our biggest mental defenses against stress. This can seem like a tricky habit to develop, but practices for putting it into place are actually pretty small and simple. Writing down a few things that you feel grateful for, reflecting on the best parts of your day, or listing out the names of people who love you are just three small mindfulness practices that can have a huge impact in helping you refocus and destress.

Exercise

Moving our bodies is a wonderful way to reduce stress and recenter. You don’t need to be an Olympic track star to see results, either. A quick walk around the block or doing a few simple stretches at home can be a great way to get your blood moving and release your pent-up stress.

Set Attainable Goals

Visualizing exactly what you’ve got on your plate can be a wonderful tool for mitigating stress. When we see our goals broken down into realistic, bite-sized chunks, it becomes much easier to focus on managing one thing at a time, instead of becoming overwhelmed by the long list of to-dos.

Meditation

Quieting your mind for less than five minutes a day has been proven to lower blood pressure and reduce stress. If you’re interested in learning how to meditate, there are many phone apps, youtube videos, and even podcasts that can help you learn to re-center and breathe, for free!

Dedicated Self-Care Time

Self-care can take many forms. It’s an individualized habit that we learn to build over time by figuring out what feels good to us. Some people like to read a book or take a hot bath while others might go out to a coffee shop or take in a movie. But, if you’ve been living with stress for a while, it can be tough to know where to start. We’ve gathered up a few go-to suggestions to help get the ball rolling.

• Curate a quiet space: Dim the lights, turn on some soothing music, and light a scented candle.
• Make a healthy snack: Set aside time to sip a light, refreshing beverage while munching on your favorite sliced fruit or veggie
• Bring the spa to you: Getting a massage or scheduling salon services are perfect for reducing stress while caring for your body. With Soothe, we can bring those services right to your door with no extra stress.

Spa, at Home

If you’re interested in bringing a spa-quality massage or salon experience but unsure which service is right for you, we’ve put together a list of our favorite stress-busting options offered here at Soothe.

• Swedish massage: This massage technique combines soft, long, kneading strokes and shorter tapping strokes to help reduce muscle pressure and ease tension in the body. 60 minutes, once a week can have huge long-term benefits to your overall stress levels.
• Deep Tissue massage: Working the body at a slightly higher intensity, deep tissue massage pinpoints precise areas of muscle tension in order to relieve pain
• Anti-stress facial: Reduces inflammation and helps repair skin from the damage done by environmental stressors, all while helping you relax and rejuvenate
• Hydrating facial: Uncomfortable, dry skin can lead to breakouts or stiffness in the face, making it difficult to settle down and feel your best. A hydrating facial is perfect for replenishing your skin’s moisture and reducing discomfort
• Haircut at home: Instead of trying to cram a visit to the stylist into your busy schedule, bring the stylist to you! They’ll help keep you looking and feeling fresh without adding any new stress to your plate.
• CBD add-on: CBD works to penetrate the skin’s surface and naturally reduce muscular inflammation and tension, making it easier to get the most out of any massage service you book.

Download the Soothe app or check out the Soothe website for more booking options. Plus, when you book, your provider can meet you wherever is most convenient: home, work, or even a hotel if you’re a regular road warrior! They’ll bring everything they need to provide you with a spa-quality service, so you can relax and focus on feeling less stressed.

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What is “sleep hygiene”?

Simply put, sleep hygiene refers to the habits that help you get a little more rest each night. When we create a comfortable environment and build a routine designed to calm our body and brain, we’re able to fall asleep faster, allowing us to achieve more Slow-Wave Sleep and REM Sleep. Slow-Wave Sleep (or Deep Sleep) is thought to help restore and recuperate the body, while REM Sleep is essential for key brain functions like learning and memory. The more time your body and brain can spend immersed in these states, the more productively they’ll be able to function during the day. Basically: If you want to do your best, you need to get some rest!

How’d you sleep?

If it’s been a long time since you’ve had a solid sleep routine, it can be tough to know what good, regular sleep looks and feels like. Here are some things to consider:

Six to Eight: Healthy adults need somewhere between six to eight hours of sleep, every night. The exact number is a little different for everyone, but if you’re regularly sleeping less than six or waking up feeling groggy and unrested, it’s a sign that something needs to change.

Sleep, Uninterrupted: How often are you waking up each night? And if you wake up, are you able to easily fall back asleep? Waking several times a night and being unable to fall back asleep quickly means you’re not getting the full cycle of slow-wave and REM sleep that your body needs to rest.

Rested and Ready: When you wake up, you should feel ready to take on the day, not ready to crawl back into bed and hit the snooze. Check in with yourself regularly when you get up to see how you’re doing. It’s a great way to tell if you’re getting enough z’s!

Hygiene How-Tos:

There’s no better feeling than waking up refreshed and ready to go, no coffee needed. But figuring out how to achieve that feeling sleep-after-sleep? That can really keep you up at night.

Everyone’s sleep hygiene habits will look a little different, based on your specific needs. However, there are two key categories that experts say we can all spend a little extra time thinking about: environment and habit.

A good sleep environment is one that is comfortable, clean, quiet, and dark. Making sure you’ve got a great mattress, clean sheets, and a quiet, dark space can go a long way towards getting a good night’s sleep.

Once your pillows are fluffed and your noise machine is playing some soothing sounds, it’s time to take a look at your habits. Adjusting habits can be tough, so it’s great to start with changes that can happen on autopilot.

Put down the phone

Getting a notification from a friend can give us a quick and delightful boost of serotonin throughout the day. Unfortunately, constant notifications can also amp up the sympathetic nervous system and make it harder to get to sleep! Most phones have a setting that will automatically silence your notifications after a certain time of day, making it easier to get some distance so you can get some rest.

Lighten up

Light can have a major impact on our ability to regulate sleep habits. The three biggest offenders? Too little sunlight during the day. Too much bright light at night. Too much blue light all of the time.

Sunlight: Sunlight is a key driver of circadian rhythms. Opening the blinds, running outside instead of on the treadmill, or even just spending your lunch break in a nearby park can make it much, much easier to get that rhythm back on track.

Dim the lights: Once the sun starts to go down, it’s time to dim the lights so your body can wind down too. Setting up light timers or using programmable “smart lights” are easy ways to make this process automatic.

Bye, bye blues: Blue light is a particularly cold shade of light emitted by anything with a screen that may decrease melatonin production. If melatonin production is disrupted, our sleep can suffer too! Most screens have a setting that will automatically reduce blue light after dark or can permanently reduce blue light all of the time.

Schedule Some “Me” Time

A regularly scheduled massage can help you carve out precious self-care time while also working on your sleep hygiene. Setting aside an hour or so 2 to 3 times per month to get a massage can help treat stress-related insomnia. By releasing tension from our muscles, our body and brain have an easier time dropping into a deeper, more restful sleep. Plus, the benefits of improved sleep and massage can help complement each other. They both improve circulation, increase energy, and give your immune system a boost.

If you’re interested in making regular massage part of your new and improved sleep hygiene routine, Soothe can help. Our on-demand massages bring a spa-quality experience to you, making it easier than ever to incorporate it into your weekly routine. Plus, we’ve got lots of options designed to cater to your sleep goals and physical needs.

60 minutes: A 60-minute session is perfect for massage table regulars looking for self-care maintenance. This length of time allows your therapist to do a sweep of the whole body to remove day-to-day tension that might crop up between sessions.

90 minutes: The perfect monthly complement to target trouble spots. If you are someone who already sets aside time for a monthly massage, adding a 90-minute session to your routine is perfect for working on regular aches and pains that can crop up over the course of the month from things like repetitive use or poor posture.

120 minutes: If you have regular pain and stiffness or you experience frequent periods of high stress, try starting with two to three 120 minute sessions until you’re able to bring your body back down to a baseline. Once you’re back at your baseline, longer 120-minute sessions can become part of a long-term maintenance routine.

CBD add-on: CBD is a safe and effective way to add extra pain relief to any massage, no matter the length. CBD is known to have anti-inflammatory, anti-spasm properties, making recovery from strain even easier. Plus, it has a light sedative effect, perfect for helping you drift off to dreamland.

Stick To It

Once you’ve figured out what works for you, the single most important thing you can do is keep it up! Routine is one of the most important parts of good sleep hygiene. When you have a routine you stick to, it sends signals to your brain that help it release the chemicals you need to get deep, restful sleep. With an improved sleep routine, you’ll wake up refreshed and ready to take on the day!

Metadata 
National Sleep Awareness Month – Soothe
Rest, Relaxation, and REM Cycles: How to get your best night’s sleep and keep it that way.

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How to stay safe on Halloween

A COVID-19 Halloween should still follow the CDC guidelines, including staying 6 feet apart from those outside your household. Social distancing on Halloween means you should avoid indoor house parties, crowded haunted houses, and bars. For many cities and counties, neighborhood trick-or-treating has also been cancelled to keep people safe. Check your county’s website for more details on what is allowed in your area. You should also still follow the guidelines of wearing a cloth mask or face covering on Halloween. 

A little planning ahead can help ensure your COVID-19 Halloween activities are safe for all involved. If you’re going to do an activity with people outside your household, make sure everyone knows the safety protocols ahead of time. If you plan on exchanging food with other households, individually wrapped treats or single-serve food is generally safer than a communal dish. 

Halloween costume ideas for COVID-19 

To ensure you stay safe celebrating October 31st, wearing a CDC-approved face mask is a must. While this may seem like a hindrance for your costume, a mask can actually make it more fun! Think of COVID-19 costume ideas that can incorporate the mask into the look. A great 2020 Halloween costume idea is to be a jack-o-lantern, and have a classic pumpkin grin on your mask. You can go for the classic doctor or nurse costume idea and still have a safe Halloween celebration, too. There are plenty of famous (or infamous!) characters that wear a mask too. Don’t be afraid to get creative! 

When choosing your 2020 costume, it’s important to note that a traditional Halloween mask does NOT replace the recommended cloth face mask. The CDC also warns against layering a cloth mask underneath a Halloween mask, as it can make it difficult to breathe. 

Safe outdoor activities

One of the safest ways to celebrate Halloween in 2020 is to take your spooky activities outdoors. If the weather is good in your area, you can try some of these socially distanced Halloween activities, perfect for adults and kids alike.

• Pumpkin carving or painting. Nothing says Halloween like a carved jack-o-lantern! Pick up a pumpkin at a local farm or pumpkin patch, or try your local grocery store. If you’ve never carved a pumpkin before, you can purchase a carving kit, and print stencils online. Pumpkin painting is a great alternative if you’re not loving the idea of using a sharp knife, or are worried about your pumpkins lasting until Halloween. Pro tip: scoop out the seeds and bake them for a crunchy treat!
• Get lost in a corn maze. Another fall favorite, corn mazes are a great outdoor activity that’s safe during COVID-19. You can even go in costume to make it more fun! Make sure the maze you visit ensures proper social distancing between groups. 
• Visit an apple orchard. Apple picking is a common fall activity, and many local apple orchards are open for Halloween celebrations. Go during the day to pick apples (hello, apple pie!), or see if your orchard is open in the evening for a scarier experience. 
• Walk a haunted forest trail. In lieu of a haunted house this year, try a haunted forest trail. Because it’s outside, a haunted forest is a safe COVID-19 Halloween experience as long as you stick to social distancing. Plus, the natural elements can be just as scary! If you plan on doing this Halloween activity with kids, make sure your local haunted trails are appropriate for children.
• Neighborhood costume parade. Show off those COVID-19 costumes with a socially distanced costume parade. Plan the event with your community to make sure everyone follows the guidelines for wearing a mask and staying 6 feet apart throughout the event. 

Indoor activities for Halloween 2020

Planning on staying in for Halloween 2020? With concerns over maintaining safety during COVID-19 Halloween celebrations, the best way to stay safe on Halloween in 2020 is to stay home. But with the right details, an evening in can be just as spook-tacular (and a whole lot safer). Here are some fun at-home ways to celebrate Halloween.

• Scary movie marathon. Whether you’re home alone or with your family, watching horror movies on Halloween is always fun. Invite your friends to participate virtually at home, too. Vote on your favorite films and create a movie playlist. Then, have everybody tune in at the same time. Jump on video calls, or start a group chat to share your reactions. Oh, and don’t forget the popcorn. 
• Make a monster feast. Fire up the oven and get cooking. Create a fun Halloween-themed meal, and bake spooky treats to go along with it! Need some ideas? Check out these scary-delicious recipes for your Halloween table. 
• Host a virtual costume party. For adults looking for a safe way to celebrate Halloween in 2020, going digital is always a good idea. Invite your friends to a virtual costume party! Create themed e-invites, and go all-out on your decorations and costumes. During the event, play horror-themed trivia, have a costume contest, or even have a pumpkin beer tasting or wine-and-candy pairing. 

From all of us at Soothe, we hope you have a safe and happy Halloween!

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In an article posted on the LA Rams website, Dr. Jason Wersland, Founder and Chief Wellness Officer of Therabody, says “supporting professional athletes has always been at the core of our DNA, and I have had the opportunity to work with and treat many of them, ensuring they are always primed to perform as well as recovered and ready for the next game.”

Interested in seeing percussive therapy in action? If so, you’re in luck! Training Days, a three-episode video series, will showcase how Rams players are conditioning, recovering, and rehabilitating during Training Camp as they prepare for the 2020 NFL season in their new home at SoFi Stadium in Inglewood. Throughout the series, fans and viewers will see how the Rams trainers and strength and conditioning staff utilize and incorporate Theragun devices into the players’ daily practice and gameday routines. The series can be found on TheRams.com and the team’s social media channels.

Theragun’s unique family of percussive massage therapy devices is designed for everyday use, and for a vast range of wellness needs. That’s why they are the perfect complement to Soothe’s on-demand massage, beauty, and wellness services.  

So, what exactly is percussive therapy? 

Percussive therapy is a form of massage that applies rapid bursts of pressure to get deeper into muscle tissue. Compared to a Swedish or deep tissue massage usually performed with the hands, a therapist uses a scientifically-calibrated percussion device, which gives them greater precision and consistency for targeted treatment.

Many athletes use percussive therapy, as it is great for relieving soreness and pain. It works by quickly stimulating blood flow to a specific area, so you can target muscles that you just worked. All quality percussive therapy devices have three different adjustments that change the effect of the massage. Amplitude is how far the massage head moves back and forth. The speed or frequency is how many times per second the device head touches your body. And finally, the power of the pressure, or the torque, will determine how deep or intense the treatment is.

You’re probably familiar with that “good pain” you feel when a therapist works an area that is sore or tight. Percussion therapy is different. The pressure is applied so quickly via the device, that the brain doesn’t register the stimulation the same way. This can make the therapy more effective compared to a vibration device or regular massage strokes. 

Who can get a percussive therapy massage? 

Anyone! You don’t need to be a professional football player to benefit from percussive therapy. As an addition to your complete wellness routine, percussive massage offers pill-free relief. It’s great for neck and shoulder pain, chronic back pain, and can relieve soreness from activities like typing or playing video games. Percussive therapy massage is also great for daily aches and pains. Percussive therapy is also used to help recover from injuries. If you prefer massage for relaxation, percussive therapy also has powerful anxiety and stress-relieving benefits, too.

Ready to try percussive therapy? Book a massage with a Therabody-certified therapist on the Soothe network, and select “Percussive Therapy” as your massage modality.  If you’re interested in purchasing a Therabody product, visit the shop.soothe.com for more information.

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Perhaps it’s the glorification of busy, but burnout seems to be the norm nowadays. 

Many health conscious individuals recognize the repercussions this stress, and have decidedly turned to self-care as a remedy. In this self-care journey, a surprising concept has emerged: hygge. A Danish practice that roughly translates to “coziness,” hygge (pronounced HOO-gah) is gaining widespread popularity for it’s ability to inspire happiness. Staying in on a chilly day, sharing a warm meal with friends, or fitting in some much needed self-care; all of these are ways of practicing hygge.

Hygge has long been an integral aspect of Danish culture. It’s this attitude towards the importance of relaxation that many attribute to Denmark’s standing as the happiest nation on earth. The country’s frigid weather contributes to the importance placed on hygge but its core concept finds a perfect fit anywhere.

“The rest of the world seems to be slowly waking up to what Danes have been wise to for generations – that having a relaxed, cozy time with friends and family, often with coffee, cake or beer, can be good for the soul,” said Helen Russell, author of The Year of Living Danishly: Uncovering the Secrets of the World’s Happiest Country in an interview with BBC.

Forget your worries and spend the long weekend making your home hygge with these tips:

Light Candles

Candles immediately make your home feel more intimate and relaxing. It gives you a sense of serenity and comfort.

Surround Yourself With Loved Ones

Spend quality time with the people in your life that matter. Try making the most of your time by playing a game instead of watching a movie.

Practice Self-Care

Take care of yourself. Read a book, get a massage, or go for a long walk.

Get Comfortable

Spend the day in your favorite loungewear. Warm socks are an especially important component of hygge.

The long President’s Day weekend is the perfect time to devote to hygge. Sit back, relax, and get comfortable. You deserve it.

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Posture – you’ve been warned to be aware of it all your life. From grade school teachers to the advent of standing desks in the workplace, the importance of good posture has always been stressed. But why?

Benefits Of Good Posture

Practicing good posture aligns your joints, bones, and vital organs so they can function at peak efficiency. Straightening out your spine can even help you save energy, physically perform at a higher level, breath better, and protect yourself from injury. Furthermore, strong posture shows confidence and some studies even claim it improves overall mood. With so much to gain, who wouldn’t want to perfect their posture?

Pristine Posture Defined

Optimally your natural stance should have a neutral spine. Your shoulders, knees, and hips should be stacked and your weight should be evenly distributed on each foot. Tailbone should be tucked and the chin should run parallel to the floor.

How can I get the best posture?

Achieving perfect posture is easier than you think. Try these eight proven ways to perfect posture and see results quickly:

1. Imagine a string at the top of your headYou’ve probably heard this before, but imagining a string pulling your body up from the top of your head will help keep your posture strong and prevent you from letting your chest cave in or spine sway. While standing or sitting, take a deep breath and imagine the string pulling your entire body into alignment. 
2. Sit With Your Feet FlatFor many of us, a large portion of our days are spent sitting. Unfortunately it wrecks havoc on our bodies! Though etiquette may say it’s appropriate to cross your legs when sitting, sitting with your feet flat on the floor is best for your posture. Sitting flat footed instead of crossed allows your spine to remain straight.
3. Take standing breaksAs the saying goes, sitting is the new smoking. Sitting for 8-12 hours each day increases chances of cardiovascular complications, cancer, and several chronic conditions. On top of that, sitting can often lead us to let go of our posture. Alleviate the negative impact siting has on your posture and take several standing breaks each day. If you can, stand up to stretch and move your body every 30 minutes.
4. Stretch regularlyThough many of us forget to do it, stretching is essential to muscle health. Stretch first thing in the morning, throughout the day, at night, or all of the above if possible, to help maintain your posture. Incorporate forward bends and twists to stretch your back and roll your shoulders and neck to keep tension at bay. Massage is a tremendous way to stretch your muscles while relaxing. 
5. Sleep On Your BackSleeping on your side or stomach can put a large amount of strain on your spine and extremities. While sleeping on your side does elongate your spine, it can also put stress on your lower back and pelvis. Sleeping on your stomach is the least healthy way to sleep, as your spine is not neutral and your muscles are strained. Catching z’s on your back keeps your neck and spine neutral, which means that you’re more likely to wake up feeling aligned. Want go the extra mile? Place a small pillow under your knees to make sure your back is properly supported. 
6. Keep Your Core StrongAbs aren’t just for beach season. The abdominal muscles, the muscles in your core, are connected to your spine and pelvis. This means that these muscles move and stabilize your spine as you go about your daily activities. The stronger your core muscles are, the better protection they offer your spine, and the greater they can assist you in keeping your posture in pristine condition.
7. Build Back StrengthStrengthening the muscles in your back will help protect your spine and prevent pain and injury. An easy way to strengthen the latissimus dorsi (the largest muscle in the back) is to inhale your shoulders towards your ears and then exhale, trying to push your shoulder blades into your back pockets. Hold this for 30 seconds and repeat several times a day. You can also counteract the strain siting places on your back by lying on the floor with knees bent and your feet pressed to the floor. Raise your hips as high as you can and hold for a minute. This will stretch your hip flexors and strengthen the muscles that support your spine. 
8. Stay AlignedRemember the definition of pristine posture? Check in with yourself as frequently as possible to see if your posture is in line. Scan your body starting at your feet. Make sure your feet are flat and that your weight is distributed evenly. Engage your hamstrings and tuck your tailbone under. Your hips should be stacked directly above your knees and should not lean to either side or backwards. Pull your bellybutton to your spine, and engage the space between your rib cage. Peel your shoulders back and down, checking to make sure your neck is not jutting forward and your chin is parallel to the floor. Take a moment to let the feeling of alignment set in. Practice this body scan routine frequently until muscle memory sets in. 

Try these 8 painless tips and watch your posture improve greatly. Once you focus your attention on posture, you might notice that you feel less achy and that your body feels lighter. If you need a boost, we can help. Booking a massage can help prime your body for posture perfection.

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It’s a big day for us and one that we may not have reached without the support of our tremendous customers.

In 2013, our CEO and Founder Merlin Kauffman set out on a mission to make massage more accessible. At the time, Merlin was traveling non-stop and the wear and tear of traveling was taking a toll on his body. A long proponent of massage, Merlin became frustrated by the difficulty of trying to schedule a massage around his busy schedule. His frustrations, however, proposed a interesting idea.

What if you could order a certified massage therapist to your home, hotel, or office at a time that’s convenient for you? The moment the thought occurred to him, he knew there was something special to it. Thus, Soothe was born.

Three years later, Soothe has expanded from an idea to a lucrative business. The Soothe therapist network consistently provides high quality massage to a wide array of clientele. We’ve helped bring relaxation to busy professionals, parents, athletes, wellness enthusiasts, expectant mothers, and those suffering from injuries or health difficulties. Our network of over 6,300 therapists has provided the healing power of human touch to so many people over the last three years that we could fill Michigan Stadium, the largest stadium in the United States and third largest in the world, over one and half times. That’s a lot of massages!

The on-demand nature of our business has helped make getting a massage an almost seamless process and we know we’ll only continue to improve. So today, we thank you for joining us on our journey to bring on-demand massage therapy to the masses. It’s been an amazing theree years and we can’t wait to see what the next three hold.

Let’s look at the last 3 years in numbers.

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