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Neck/Shoulder pain from hunching over:
Low Back/Hip pain from sitting down too much:
Natural topical balms are sold at Sprouts Farmers Market, Natural Grocers, Wheatsville Co-Op, Central Market, and Whole Foods.
If you want to reduce systemic inflammation, consider:
If you have any medical conditions, you may want to consult your nutritionist or doctor first.
You can also study cupping and gua sha from web articles and YouTube videos to perform these 2 modalities on yourself. I use these:
Silicone Cupping: I recommend starting with the dynamic style (drag the cups along your skin slowly using oil/gel/lotion/cream), and a max static application of 10 minutes per area. Once you feel more comfortable with using the suction cups and how your body reacts, you can increase the max static application to 30 minutes per area. You can multitask wearing the cups during any activity, including in water. But if they lose suction and fall off you want to be able to retrieve them easily. The downside of leaving the cups in one place for too long is developing blisters there from fluids being drawn into the very top layer of skin. The Areas Of Endangerment below apply to cupping except for the floating ribs and the mid to lateral lower back (location of the kidneys). The front and sides of the neck can be cupped by advanced users. Cups that are gentler like the plunger/pushcup style are more forgiving for novice cuppers. Along the spine is controversial: In traditional Chinese medicine, cups can and should be placed along the spine. In Western medicine, the tops of the vertebrae are an endangerment area due to the nerves running over the spinous processes.
Plastic Cupping: These cups come with a handheld vacuum tool/gun to pull the air out of the cups once applied. Typically they can only be static, not dynamic. I also recommend starting with a max application of 10 minutes per area, then increasing to a max of 30 minutes per area.
If you have a friend/partner, they can apply pressure to your knot or trigger point using their foot, knee, elbow, or closed fist. Apply pressure for 10-60 seconds. Don't apply pressure to any Areas Of Endangerment:
If you don't have all the endangerment sites memorized, YouTube videos that teach beginner Thai Massage techniques/routines are great to follow along with. Thai Massage is clothed with compressions and no oil so it is easier to learn.