Old Remedies Massage Therapy

My Airplane Story
I haven't flown or traveled much, so I read as much as I could about it before we left. Let's start with this: I should have listened better to each of your suggestions. I will never ride coach again on a flight longer than 2 hours. I had no idea how difficult that would be. I will never take carry-on only; what a headache. AND I will never drink soda in the air again.

Our bags were too heavy, our seats too small, and our ankles too swollen. On our flight home, my poor husband ate a lot of pistachios and drank 3 Dr. Peppers. THEN, since it was a red-eye flight, we didn't get up and walk. My ankles were very swollen, but my husband's ankles were the worst. Just water next time, please. I think I still have a lot to learn about caring for myself while traveling. It affected my body even more than I expected.

We had a fantastic trip to Maui despite the hurricane and brush fire. I would like to go back when the weather is nice. A genuine thank you to our dearest friend here, who helped make this vacation possible. And to you who tipped a little extra in the days before we left so I could do a little more shopping.

Most of you travel a lot, but this is just a friendly reminder to take care of yourself when you do. I haven't traveled much by plane, but after my recent trip, I get it. Your body absolutely knows when it has been stuck in a plane seat for hours. And yes, I am going to say it: you should always get a massage before and after you travel. A massage before your trip can loosen already tight areas before you even get on the plane, and a massage after your trip can help your body recover from sitting, sleeping crooked, hauling luggage, and doing all the things we somehow expect our bodies to tolerate without complaining.

Why Sitting on a Plane Makes You So Stiff
A long plane ride can make your body feel like you have been hit by a truck, which is funny because most of the time you have been doing absolutely nothing. You have been sitting, and that is the problem. Our bodies are made to move, shift, reach, twist, stand, walk, and change positions throughout the day. On an airplane, your hips stay bent, your knees stay bent, your shoulders roll forward, and your head often creeps forward while you watch a movie, read, sleep, or stare at your phone. Add cramped legroom, dry cabin air, luggage hauling, travel stress, and sleeping in a position no chiropractor would ever approve of, and suddenly your whole body has something to say.

Your Hips and Low Back Feel It First
One of the biggest areas affected is your hips and low back. Sitting keeps your hip flexors, including the psoas, shortened for hours, and when you finally stand up, those muscles don't instantly return to normal. You may feel stiff through the front of your hips, tight across your low back, or like it takes a few minutes before you can stand completely upright. Your glutes are not doing much either, so they are basically on vacation before your vacation even starts. When you finally get off the plane and ask your body to walk through an airport, pull a suitcase, climb stairs, hike, shop, or sit in a rental car for another hour, your hamstrings, calves, low back, and hip muscles may start compensating.

Your Neck and Shoulders Get Cranky Too
Plane seats naturally encourage rounded shoulders and a forward head position. Then you fall asleep with your head tilted sideways for an hour and wonder why your neck hurts when you wake up. The muscles around your neck, shoulder blades, upper back, and chest can become tight and irritated, and for some people that can contribute to headaches or jaw tension too.

Your Legs and Feet Need Movement
When you are walking, your calf muscles help move blood and fluid back up your legs. When you sit for hours, that pumping action slows down, which is one reason your ankles and feet may feel swollen, heavy, or stiff after a flight. This is why movement during a flight matters more than most people realize.

Before You Fly
Do not wait until you are already stiff to start taking care of yourself. Drink water before you get to the airport, and walk around instead of sitting at the gate for an extra hour if you do not have to. Stretch your hips, calves, chest, and shoulders before boarding. Even five minutes of movement can help. If your low back or hips tend to tighten up, spend a little extra time opening the front of your hips before the flight. If your neck and shoulders are your problem area, roll your shoulders back, open your chest, and move your head gently from side to side before you sit down. And, of course, get your massage before you travel if you can. Starting a trip already tight does you no favors.

While You Are on the Plane
Movement is your best friend, and you do not have to do airplane yoga in the aisle and scare the flight attendants. Small movements matter. Pump your ankles up and down, make circles with your feet, straighten one knee at a time when you have room, shift your hips in the seat, roll your shoulders, and sit tall for a few minutes instead of curling forward over your phone. When it is safe to get up, walk. Even a quick trip down the aisle helps wake up your calves, hips, and low back, and on longer flights, getting up periodically can make a big difference in how your body feels when you land.

Hydration matters too. Airplane cabins are very dry, and dehydration can leave muscles feeling more tired and tight. Sip water throughout the flight instead of trying to fix everything after you land. If you drink caffeine or alcohol, remember you may need even more water.

Pay attention to how you sleep, too. If you use a neck pillow, make sure it actually supports your head instead of pushing it forward. Try not to let your head hang hard to one side for long periods of time because your neck muscles will absolutely remind you later.

After You Land
One of the worst things you can do is immediately sit for another three hours if you can avoid it. Walk first. Let your stride loosen up, move your ankles, straighten your hips, stretch your calves, roll your shoulders, and open your chest. Your body has just spent hours folded into a chair, so give it a chance to unfold.

This is also a great time for gentle self-massage. Work on your calves, feet, hips, shoulders, and neck. You do not need to beat up sore muscles. The goal is to get things moving again and help your body come out of that stuck position. Heat can be helpful after travel too, especially if your low back, hips, or neck feel tight. A warm shower, heating pad, or warm bath can help your muscles relax, and it is even better if you follow it with some gentle movement.

And yes, this is where that after-travel massage comes in. Your body has been sitting, twisting, carrying luggage, sleeping in strange positions, and compensating for hours. Give it a little help getting back to normal.

One Thing You Should Not Ignore
One important exception to normal post-travel soreness. If you develop new swelling, warmth, redness, tenderness, or significant pain in one calf after a long flight, do not massage it. Long periods of sitting can increase the risk of a blood clot. Sudden shortness of breath or chest pain after travel needs immediate medical attention.

Your Body Wants to Move
For most people, that stiff, achy post-flight feeling is simply your body begging you to move again. So before your next trip, take care of your body before you board, move it while you are in the air, and help it reset when you land. Your vacation will be a whole lot more fun if your first activity is not trying to figure out why your hip suddenly hates you.

# # Why Does My Back or Hip Keep Hurting?

You sit for a while, stand up, and your back feels stiff. You get out of the car and have to straighten yourself out before you can really start walking. Maybe one hip always feels tighter than the other, or your low back seems to ache on the same side over and over again. You stretch, move around, maybe even get some temporary relief, but then the discomfort comes right back.

Sometimes the problem is not simply where you feel the pain.

One muscle that can be involved is the psoas. It connects your lower spine to your upper leg, which means it has to work with your hips, pelvis, back, abdominal muscles, and legs every time you sit, stand, walk, climb stairs, or get in and out of a car. When that whole system isn't working well together, symptoms can show up in several different places.

# # # What Psoas Dysfunction Can Feel Like

People may notice low-back discomfort, pain or tightness around one hip, groin discomfort, stiffness after sitting, difficulty standing fully upright at first, discomfort climbing stairs, or the feeling that one side of the body is tighter or more restricted than the other. Some people even notice that their stride feels shorter or that they have to “warm up” for a few steps before walking feels normal.

That does not automatically mean the psoas is the only problem. In fact, that is one of the most important things to understand. Pain often shows up where the body is struggling most, not necessarily where the imbalance started.

# # # Sitting Can Change How Your Body Moves

Think about how much time you spend with your hips bent. Driving, working at a computer, sitting on the couch, eating dinner, looking at your phone. Your body becomes very accustomed to functioning in that position.

Then you stand up and suddenly ask your hips, pelvis, glutes, abdominal muscles, back, and psoas to coordinate in a completely different position. That is why some people stand after sitting and think, “Why do I feel 90 years old for the first ten steps?”

Your body may simply be struggling with the transition from being folded into a seated position to moving freely again.

# # # Why Stretching Does Not Always Fix It

This is where people get frustrated. Your hip feels tight, so you stretch it. It feels better for a while, but soon the tightness returns.

The problem is that a muscle can feel tight for several different reasons. It may be overworked, tired, guarding an uncomfortable area, weak, or trying to provide stability because another part of the body isn't doing enough.

So instead of immediately asking, “How do I stretch my psoas?” I would rather ask, **“Why is your psoas working so hard in the first place?” ****

That question gets us much closer to understanding why the problem keeps returning.

# # # Your Body Is Very Good at Compensating

If one hip hurts, you shift away from it. If your foot hurts, you change the way you walk. If your knee bothers you, you may shorten your stride without even realizing it. If you sit in the same position for hours every day, your body adapts to that too.

The body is incredibly good at finding another way to keep you moving. The problem is that those little adjustments can begin to add up. One side may start doing more work than the other, and then the hips, pelvis, and lower back have to accommodate that difference.

Eventually you may start feeling pain somewhere that was never the original problem.

# # # Your Core Is More Than Your Abs

Most people hear the word “core” and think about abdominal exercises. But your core is a coordinated system around your spine and pelvis, and the psoas sits deep inside it.

That is why simply doing more sit-ups, stretching your hips harder, or repeatedly working the sore spot may not solve the problem. The goal is to help the whole system work together better.

# # # What Can You Do About It?

Start by noticing when your pain shows up. Does it happen after sitting? When you first stand up? Getting out of the car? Walking uphill? Climbing stairs? Lying flat? Does one side consistently bother you more than the other?

Those details matter because they give us clues about what your body is struggling to do.

Move frequently throughout the day instead of staying in one position for hours. Give your hips opportunities to straighten. Walk. Change positions. Let your legs move behind you instead of keeping your hips bent all day.

And if stretching gives you temporary relief but the problem keeps returning, stop assuming you need to stretch harder. Sometimes the muscle that feels tight is the one your body depends on most.

The goal is not simply to make that muscle loosen up. The goal is to understand why your body needs it to work so hard in the first place.

That is where real change can begin.

https://youtu.be/tDbCAXjs6uk?si=0sSAgi083rh2OEWG

# Headache May Not Actually Start in Your Head

Those tiny muscles hiding under your skull may be causing more trouble than you realize.

There is a group of small muscles tucked underneath the base of your skull along the occipital ridge. They help control your head position and keep your eyes level as you move through your day.

Now think about how much time you spend looking down at your phone, computer, book, steering wheel, or project in front of you. That slight forward position makes those little muscles work constantly to hold your head up. Eventually, they can get tired, tight, and irritated.

# Should You Care?

When those muscles get tight, the discomfort doesn't always stay right at the base of your skull.

It can contribute to neck pain, headaches, and that heavy pressure feeling that makes you wish someone would just grab the bottom of your skull and gently pull. It can also become part of a bigger tension problem involving your shoulders and jaw because your head, neck, shoulders, and jaw all work together.

When one area starts tightening and compensating, the others often join the party.

# # Why This Tool Can Feel So Good

The neck tool I am talking about today sits underneath the base of your skull while you lie down. Instead of aggressively pulling or stretching your own neck, you let the weight of your head and gravity create a gentle release.

That is what I like about this kind of tool. Sometimes your body does not need more force. Sometimes those tired muscles simply need support and a chance to stop working for a few minutes.

This particular tool also has different height settings, so you can control how much stretch and pressure you feel. Start gently. More pressure is not automatically better.

Your body is not a stubborn jar of pickles. You do not have to attack it.

# # What About Headaches?

If you get headaches that seem to start near the back of your head or upper neck, pay attention to this area.

Tight muscles underneath the skull can create a lot of tension through the upper neck, and for some people, relaxing them can reduce some of that pulling and pressure. That does not mean every headache comes from your neck. Headaches can have many causes.

But if you spend all day hunched over a phone or computer and you are constantly sore where your skull meets your neck, that is a pretty good clue that this area deserves some attention.

# # Your Jaw May Be Involved Too

People who clench their teeth or deal with jaw tension often carry tension through the whole head and neck.

Your jaw does not live in its own little universe.

When you clench or brace your jaw, your neck may tighten with it. When your neck stays chronically tight, your jaw can become part of that same cycle. This is why when someone comes to me with TMJ-related problems, I usually look beyond the jaw itself.

Sometimes the jaw needs work. Sometimes the neck needs work. Most of the time, the whole picture matters.

# # You Do Not Have to Buy Anything

I like tools because they make self-care easier, but you do not have to buy something every time your body hurts.

You can work this area with your hands too. Lie down comfortably and place your fingertips underneath the base of your skull. Instead of pushing hard, let the weight of your head rest gently into your fingers.

Relax your jaw. Let your shoulders drop. Stay there for a little while and give those muscles a chance to settle down.

Massage therapy can also be very helpful because we can work on the occipital area while also addressing other muscles that may be contributing to tension in your head, neck, shoulders, and jaw.

# # This Is Something I See All the Time

This is something I see in almost everyone I work with. That area at the base of the skull gets tight so easily, especially with the way we sit, work, drive, and stare at screens all day.

You know, getting a massage should be your first choice. But this tool can make a big difference because you can use it when a massage isn't an option. You can take it with you when you travel, keep it by your bed, or use it late at night when you're done with the day and need a break.

That is what makes it useful. It gives you another way to care for yourself when your neck is tight, your head is pounding, and you don't want to wait until your next appointment.

Pay Attention to the Base of Your Skull

We spend a lot of time rubbing our temples when we have headaches and stretching our shoulders when our neck hurts, but sometimes the area that desperately needs attention is hiding right underneath the skull.

The next time your head feels heavy, or your neck feels tight, put your fingers along that ridge at the bottom of your skull. You may be surprised by how tender it is.

And your first thought may be, “Ohhhh. There it is.”

Your body usually gives you clues. Sometimes we just need to know where to look.

**Don’t let pain plague you. Give this a try.**

https://a.co/d/075clUgt

Put Down the Phone. Your Biceps Are Complaining.

That tight arm may be connected to your shoulder blade, stiff neck, and even those nagging headaches.

Don’t deny it. You are probably holding your phone right now. And how are you holding it? Your elbow is bent, your arm is pulled in, and there is a good chance your head is tipped forward a little too. We spend a huge amount of our day in this position between phones, computers, driving, reading, eating, and just about everything else.

Why do you care? Because to keep your arm bent, your biceps are working. Most people think of the biceps as just the muscle on the front of the upper arm, but one part of that muscle, the short head of the biceps, attaches up near the front of your shoulder blade. That means what is happening in your arm can absolutely affect what is happening around your shoulder.

When that area gets chronically tight, it can contribute to that rounded, shoulders-forward posture so many people have. Then your shoulder blade doesn't move as freely as it should, and the surrounding muscles start picking up the slack. This is where my old friend, the dang levator scapulae, often gets involved.

The levator scapulae connects your shoulder blade to your neck. When your shoulder position changes and this muscle starts working overtime, you may begin to feel pain along the inside or top of your shoulder blade, tightness in your neck, or difficulty turning your head. I have people come into my office all the time who tell me they cannot turn their head one direction. You really notice it when you are driving and suddenly checking your blind spot becomes a full-body activity.

And when you come to see me with that problem, don’t be surprised if I start on your arms. I know your neck hurts. I know your shoulder blade hurts. But where you feel the pain is not always where the problem began. If the front of your arm and shoulder have been tight for hours every day, it makes sense to look there too.

As this tension works its way through the shoulder and neck, some people also start getting headaches, tension at the base of the skull, or tightness around the jaw. Everything in this area works together, so one overworked muscle can change how the others have to function.

So what do you do about it? Start by giving your arms a chance to straighten during the day. Put your phone down. Step away from the computer. Let your elbows open instead of keeping them bent all the time. You can also lie flat on your bed or the floor and stretch your arms straight out to the sides. If that feels good, let them reach farther overhead. Don't force anything. You are simply giving the front of your arms, chest, and shoulders a chance to open up.

Massaging the biceps can help too, and luckily this is an easy area to reach on yourself. I have a video showing you how to work on this muscle safely at home. This can affect one side or both, so if both shoulders feel rounded or both sides of your neck feel tight, do not ignore your arms.

If your upper back aches, your neck feels stuck, or you turn your entire torso just to check your blind spot, your neck may not be the only place that needs attention. Sometimes the problem starts much farther away than you think.

Right there on the front of your arm.

Now put the phone down and straighten your elbows.

https://youtu.be/7YkMnRsfeg4?si=3bbQ5OrR5MuBwEIt

Your Joints Are Not Being Dramatic. Let’s Talk About It
One thing I have wished for my entire career is more real information on arthritis. So many important diseases are being studied, and I’m grateful for that. But in my practice, I see joint pain and arthritis every single week, in people of all ages and all stages. It steals simple things first. Walks. Travel. Sleep. Playing with grandkids. Getting up out of a chair without making that face.

So when I find something interesting that might help, I pay attention.

Lately, I’ve been reading about boron, especially a form called calcium fructoborate, because it has been studied for joint discomfort and osteoarthritis. The research is still growing, so I'm not claiming a miracle. But it is interesting enough that I think it’s worth sharing. The National Institutes of Health says boron is being studied for osteoarthritis and bone health, and that more research is needed. That may not sound flashy, but honestly, that’s how real progress usually starts.

Here’s the simple version: boron appears to help by supporting the body’s inflammation response and by influencing how the body handles minerals tied to bones and joints, like calcium and magnesium. In a small, placebo-controlled study of knee discomfort, people taking calcium fructoborate showed greater improvement in comfort and function over two weeks than the placebo group. That does not mean it works for everyone, but it does mean this little mineral has earned a second look.

What I like most is that this is not about bulldozing symptoms. It may be about giving the body a little more support where joints are already irritated, inflamed, stiff, and cranky. And if you have arthritis, “less cranky” can be a very big deal.

So here’s what I’m doing: I’m trying this new supplement right along with you. If you decide to try it too, I want to hear how it goes. Tell me the good, the bad, and the unimpressive. Success and failure both matter because that’s how we learn what really helps real bodies.

Can boron help with joint pain and arthritis?
Boron is a trace mineral found in foods like fruits, vegetables, nuts, and legumes. Researchers have been studying it because it appears to play a role in inflammation, bone metabolism, and the body's use of minerals such as calcium and magnesium. Some early studies suggest that certain forms of boron, especially calcium fructoborate, may help reduce joint discomfort and support better mobility in people with osteoarthritis. The research is promising, but it is still early, and larger studies are still needed.

How could it benefit someone with joint pain?
The possible benefits seem to center on reduced inflammation, reduced stiffness, and easier movement. In small human studies, calcium fructoborate was associated with reduced knee discomfort and higher scores on common pain and function questionnaires. NIH also notes that boron is being studied for osteoarthritis and bone health, although the evidence is not yet strong enough to consider it a proven treatment.

How does it work in the body?
Boron appears to influence several systems at once. Research suggests it may help regulate inflammatory activity, support the body's handling of calcium, magnesium, and vitamin D, and contribute to healthy bone and joint tissue function. Calcium fructoborate is especially interesting because it is a naturally derived boron complex found in plant foods, and researchers believe it may have a more protective effect on inflammatory pathways than simple boric acid alone.

What form seems most useful?
Most joint pain research does not focus on generic boron alone. It is on calcium fructoborate, which is the form I would pay the most attention to when looking at supplements for joint support. That does not mean every product will work the same way, but it does mean this is the form with the most direct human research for arthritis-style discomfort.

So what is boron?
Boron is a trace mineral found naturally in foods like fruits, vegetables, nuts, and legumes. The NIH says experts have not set a recommended daily amount for boron, and scientists are still not certain exactly what role it plays in the body, but research suggests it may be involved in bone health and osteoarthritis.

In plain English, boron is one of those quiet little nutrients that may be doing more behind the scenes than people realize.

Why are people talking about it for arthritis?
Because some early research suggests boron may help in two areas that matter a lot when joints hurt:

First, it may help support the body’s inflammatory response. The NIH health professional fact sheet states that the limited clinical evidence available suggests boron might help reduce osteoarthritis symptoms, possibly by inhibiting inflammation.

Second, boron may influence how the body uses minerals involved in bone and joint health, including calcium and magnesium. That matters because healthy movement is not just about cartilage. It is also about bone strength, tissue support, and how the whole system handles stress over time.

So this is not really a “numbing” idea. It is more of a support-for-the-system idea.

That’s what makes it interesting to me.

The form that seems to matter most
Here is where it gets more specific.

The joint studies that are easiest to follow are not just on generic boron. They are often on a form called calcium fructoborate. In a 2014 double-blind, placebo-controlled study, researchers found significant improvements in knee discomfort and function over a 2-week period in people taking calcium fructoborate.

That does not mean it is a miracle.
It does not mean it will fix every case.
And it does not mean you should throw your common sense out the window and order a year’s supply tonight.

But it does mean this is not just internet gossip. There is at least some real human research behind the conversation.

Why this made me stop and pay attention
Because arthritis can make life smaller.

That is what I see over and over again.

People stop doing big exciting things, yes. But they also stop doing ordinary things. They stop parking far away. They stop walking for fun. They stop kneeling in the garden. They stop sitting on the floor. They stop wanting to move because movement starts feeling expensive.

And then the cycle gets mean.

Less movement can lead to more stiffness.
More stiffness can lead to more guarding.
More guarding can lead to more pain.
And pretty soon, people are not just dealing with arthritis. They are dealing with a smaller life.

That is why even a small amount of relief matters.

If something can help take the edge off inflammation, improve comfort, or make movement easier, that can ripple into a lot of other things. Better walks. Better sleep. More confidence. Better workouts. Less fear of stairs. Less hesitation before a trip. More energy for grandkids. More willingness to get up and go.

That is a big deal.

How might boron work in the body?
Here is the simple version.

Boron appears to be involved in the body’s regulation of inflammatory processes and minerals associated with bone and joint health. Researchers are still sorting out the exact mechanisms, but the theory is that boron may help create a better internal environment for irritated, inflamed, or worn-down joints.

In other words, it may not be about forcing the body.
It may be about supporting the body.

And I like that approach.


My favorite part: it is easy to try and easy to track
This is not one of those things where you have to wait six mysterious months and hope for a sign from the heavens.

One short study on calcium fructoborate looked at just two weeks and found improvement in knee discomfort and function during that time.

That makes it easier for real people to test honestly.

Do you feel the same?
A little better?
A lot better?
No change?
Did your knees stop yelling on stairs?
Did your hands feel less puffy?
Did walking feel easier?
Did you wake up less stiff?

Those are the questions that matter in real life.

A quick word of caution, because I care more about helping than hyping
The NIH says more research is needed, and boron is still a supplement, not a cure. Experts have not set a recommended daily amount, but the adult upper limit is 20 mg per day from all sources combined.

So this is not an invitation to go wild.

More is not always better.
And if you have kidney issues or take a lot of supplements already, it is smart to be more careful and more informed. Use boron thoughtfully, not recklessly.

The bottom line
Do I think boron is a magic fix? No.

Do I think it is interesting enough to be worth a closer look if you struggle with joint pain or arthritis? Yes.

That is exactly why I am sharing it.

Because when you hurt, hope matters.
Not fake hope.
Not hype.
Real hope.

And honestly, if a small mineral with a weird name can help take some fire out of stiff, unhappy joints, I am willing to give it a fair shot.

What I’m doing
I’m going to try this supplement right along with you.

If you decide to try it too, I want to hear about it.

Tell me if it helps.
Tell me if it doesn’t.
Tell me if your knees feel better on stairs.
Tell me if your hands feel less stiff in the morning.
Tell me if your hips stop acting personally offended every time you stand up.

I want the real-life review.

Because research matters.
But so do real people in real bodies living real lives.

Reader-friendly science link
For the easiest science reference, I recommend this NIH page because it is short, clear, and easy to read:

NIH Boron Fact Sheet for Consumers: Read it here

The supplement I’m recommending
[Paste your supplement link here]

References
NIH Office of Dietary Supplements. Boron Fact Sheet for Consumers.
https://ods.od.nih.gov/factsheets/Boron-Consumer/?utm_source=chatgpt.com
NIH Office of Dietary Supplements. Boron Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/?utm_source=chatgpt.com
Pietrzkowski Z, et al. Short-term efficacy of calcium fructoborate in subjects with knee discomfort.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4051624/?utm_source=chatgpt.com

Link to Boron on Amazon: https://a.co/d/09Lzdwi2

Vibrant Health Super Natural Boron with Calcium Fructoborate 60 Count | Broccoli powder formula in a dietary supplement, gluten free, vegetarian and non-GMO, for daily connective tissue support Cultivate whole body balance with help from Super Natural Boron. Sourced from plants, our formula supports healthy hormone levels, bones and joints. It also helps regulate vitamin D and calcium levels. Find balance with Super Natural Boron.