One Year of Arthur Murray, Six Dances, and Why the Ocean Has No Respect for Your Footwork

Street view featuring palm trees, a traffic light, and a cyclist on the road, overlooking a marina with boats and colorful buildings in the background under a clear blue sky.

There is a particular cruelty in arriving on a Cunard cruise as someone who has spent a full year learning to dance, only to discover that the Atlantic Ocean does not care.

Twelve months ago I walked into an Arthur Murray dance studio with the reasonable ambition of becoming a person who could dance. Not a competitive dancer — just someone who, when music plays and a dance floor appears, does not have to pretend they need the bathroom. After a year of weekly lessons I had arrived at something approaching competence in six dances: waltz, foxtrot, tango, cha cha, rumba, and jive.

I boarded the ship feeling, if not exactly confident, then at least prepared.

The ocean had other ideas.

What a Year of Arthur Murray Gives You (And What It Doesn’t)

A year of ballroom dancing teaches you to listen to music differently — to hear the beat as structure, to feel the phrase of a melody and understand where the floor lives beneath it. It teaches you about connection, about the extraordinary subtlety of lead and follow. It teaches you that the waltz is controlled falling, that the foxtrot is deceptively difficult, that the tango is less about passion and more about precision, and that the cha cha will humble you for months before it suddenly, inexplicably, clicks.

What it does not teach you is how to do any of this when the floor moves.

This seems like a reasonable gap in the curriculum. Dance studios are, sensibly, built on land. The floor at Arthur Murray is flat, sprung, utterly stationary, and entirely predictable. You build your muscle memory on a surface that cooperates. Then you get on a ship and discover that everything you’ve learned is stored in a body that now has to simultaneously execute a waltz box step and quietly negotiate with its own vestibular system about which way is down.

The Queens Room: Magnificent, Gently Swaying

Every Cunard ship has a Queens Room — a proper grand ballroom with high ceilings, crystal chandeliers, a gleaming dance floor, and resident musicians who create that “Bridgerton” moment.

And then you step onto the dance floor and the ship moves, and your bodt — which has spent a year learning exactly where to put its weight — makes an executive decision that is entirely its own and bears no relationship to the foxtrot you were attempting. The instructor’s advice, delivered with a patient smile, was this: don’t fight the ship. Soften your knees, lower your centre of gravity, and let the movement flow through you rather than brace against it. This, she noted, will be good for your dancing — the softness through the knees that a ship demands is exactly what ballroom technique requires anyway.

I did not immediately find this comforting. But by day three, something had shifted.

The Specific Problem of Different Dances at Sea

Not all dances are equally affected by the motion of the ship, which introduces a fascinating new variable into the question of what to attempt on any given evening.

The waltz, with its flowing rotational movement, is almost manageable in a gentle swell. The foxtrot is trickier — the travelling nature of the dance means you cover ground, and the direction you think you’re heading and the direction the ship is gently redirecting you towards are not always in agreement.

The cha cha and rumba — the Latin dances, grounded and largely stationary — transfer surprisingly well. The hip action that Arthur Murray spent months trying to get me to produce naturally becomes easier when your hips are genuinely having to respond to external movement. I am not saying the ocean improved my Latin. I am saying the ocean and Latin dance have a similar energy.

The tango is its own catastrophe. The tango is a dance of precision and control, of stillness and sudden decisive movement. It does not negotiate. It does not absorb. When the ship surges, that conviction takes you somewhere that is not on the syllabus. I am attendind the tango lession today at 12.15 we will see if the teacher can provide inspiration for the challenge,.

And then there is the jive.

Jiving in the Yacht Club at Sea: A Cautionary Tale

The Yacht Club on Level 10 is a lovely venue — relaxed, unpretentious, brilliant for an evening when the Queens Room was moving into dance party mode. It also sits higher in the ship, which means that in any kind of swell, the movement is considerably more pronounced than on the lower decks. This is useful to know before you attempt to jive there.

The jive, for those who haven’t tried it, is an exuberant, fast-footed dance built around bouncing footwork, sharp direction changes, and a considerable amount of movement through the hips and legs. It is very fun on stable ground. On Level 10 in a swell, it is something else entirely.

I attempted to jive in the Yacht Club on an evening when the Atlantic had decided to make its presence felt. What followed was less dance and more adventure — a glorious, unscripted series of near-misses, unexpected direction changes courtesy of the ship rather than the choreography, and a great deal of genuine, helpless laughter. Balance, which the jive demands you maintain while also bouncing energetically on the spot, becomes a negotiation when the spot itself is moving. We attempted a jive in these conditions because there were only a few couples in the venue and surprisingly managed most of it with a couple of spectacular sways where we grabbed each other to stay upright. We both fell into the general goodwill of everyone around us, who were experiencing similar difficulties and finding them equally hilarious.

It was, without question, one of the most fun evenings of the entire voyage. If you are going to lose your footing, lose it laughing.

Practical tip:

Save the jive for calm seas or lower decks. Or don’t, and enjoy the consequences.

A Very Practical Tip: Make Friends With Your Waiter

This applies at sea and ashore, but especially at sea. Your dining room waiter is one of the most valuable relationships you can cultivate on a cruise ship. They know the kitchen, they know what’s possible, and if you’ve taken five minutes to be genuinely warm and human with them — rather than simply a table to be serviced — they will go to considerable lengths to look after you.

For gluten-free travellers this is particularly important. Tell your waiter on the first night, clearly and warmly, what you need. Ask their advice. Thank them properly when they help. What you will find, if you’ve built the relationship, is that gluten-free options appear that aren’t on the menu, bread alternatives are brought without you having to ask, and the kitchen is quietly briefed before you sit down.

Spain: Walking a Section of the Camino from A Coruña

We docked at A Coruña — a handsome port city on the northwestern tip of Spain, all glass-balconied buildings along the seafront and a magnificent old town tucked behind. A Coruña is one of the starting points of the Camino Inglés — the English Way — the route taken by pilgrims who sailed from Britain and Ireland to the northern Spanish coast before walking inland to Santiago de Compostela. The route follows the shoreline through Galicia, providing beaches and wonderful sea views, before heading inland into rolling farmland with old chapels and leafy paths.

Walking even a section of the Camino from here is something I would recommend without hesitation. The Way of St. James has attracted more than 200,000 pilgrims each year since 2013, — and when you walk it, even briefly, you understand why. The path winds through woodlands, centuries-old stone churches, over old bridges, through villages and past a lot of cafes and pubs. No danger of starving on this route!

After a few days of my body quietly arguing with the Atlantic, there was something profoundly satisfying about putting feet on ground that stayed where it was. With the tour we were doing a 4km section and there were evocative plants along the path. Daisies which were similar to arnica for my new career, Wisteria which was a wonderful reminder of Mum as we had an amazing wisteria in one of their first homes in Melbourne, Eucalyptus trees (its a popular crop for paper) but also a keen reminder of our home though I have to be honest never seen them in such tidy rows.

France: The Luminous Surprise of La Rochelle

La Rochelle was the port I knew least about and my husband was ready to ask them to send our bags to a local pub and stay there for the last bit of our trip. It is one of those French towns that seems almost too beautiful to be accidental — a medieval harbour with two great towers flanking the Vieux Port, a network of arcaded streets that shelter you from sun or rain, and a culinary culture built on exceptional seafood and the Atlantic coast’s extraordinary produce.

La Rochelle is flat and cycle-friendly, with paths that take you out to the Île de Ré, which is supposed to be one of the most beautiful places in France, all whitewashed villages, salt marshes, and Atlantic beaches. That’s on the list for the next trip!

Eating Gluten Free: What Actually Works

On the ship

Tell Cunard at the time of booking and confirm with your dining room waiter on the first evening. The kitchen handles dietary requirements well when given proper notice. And see above — make friends with that waiter. It makes all the difference.

In A Coruña and Gijon.

Spainish cuisine is naturally very accommodating. The region’s cooking is built on simply grilled seafood — pulpo a feira (octopus with olive oil and paprika, served on wooden boards) is the unmissable regional speciality and is completely gluten free. Grilled fish, rice dishes, and vegetables are almost universally safe; just ask about sauces. The key phrase is “Soy celíaco/a — sin gluten, por favor” and most restaurants in tourist areas will understand it.

In La Rochelle: the gluten-free traveller’s unexpected paradise

I speak a little french but had forgotten about this gem! The traditional savoury crêpe of the Atlantic coast — the galette de sarrasin — is made entirely from buckwheat flour. Despite the name, buckwheat contains no wheat whatsoever. It is a seed, completely and inherently gluten free. A galette complète filled with ham, melted cheese, mushroom, onion and a fried egg, eaten on a terrace ten metres from the medieval harbour, is one of the best lunches available anywhere in France.

Crêperie des Dames on the edge of the old port was a strong choice — staff are knowledgeable about allergens and when I asked for sans gluten and laiterie they checked with the kitchen and confirmed that my daughter could tolerate mushrooms cooked in butter,

Practical tips for both ports:

  • In France, look for sans gluten on menus and remember that sarrasin or blé noir always means buckwheat — always safe
  • In Spain, grilled meats, fresh fish, rice, and corn-based dishes are almost always safe — ask about sauces and breadcrumbs

What the Ship Teaches You That Arthur Murray Can’t

By the final evening at sea, the ocean and I had reached, if not an understanding, then at least a working relationship. I had learned to let my knees absorb what the ship was doing. I had found, in the gentle rolling of the deck, the hip movement that Arthur Murray had been trying to produce in me for months. I had danced a foxtrot that I would not be embarrassed to describe as a foxtrot.

The ship is, it turns out, a remarkable teacher. It takes everything you’ve half-learned on stable ground and refuses to let you be passive about it. You cannot coast on a moving dance floor. You have to be present, continuously, in every muscle and every step — which is exactly what a year of ballroom dancing is supposed to teach you, and what the studio floor, in its cooperative stillness, sometimes lets you avoid.

The tango remains on notice. The jive in the Yacht Club on Level 10 in a swell remains the most chaotic and hilarious ten minutes of dancing I have ever experienced. I would do it again in a heartbeat.

Why 2026 Is the Year of Fun Goals (Not Boring Resolutions)

Three women standing on stage holding a large cheque for $30,000, awarded for the 2023 Kickstarter Challenge, with a backdrop displaying event branding.

Before we rush headlong into setting goals for 2026, I think it’s worth pressing pause and acknowledging what worked in 2025. Reflecting on what worked well lets you start from a positive position acknowledging what you have already achieved – and it’s a far better foundation for meaningful change than guilt, pressure or unrealistic expectations.

A Few Things I’m Grateful for From 2025

As I reflect on the past year, a few highlights stand out:

  • Having the time and space to focus on my directorship with COSBOA, and to support important initiatives such as Future Female Entrepreneurs and Cyber Wardens – programs that genuinely make a difference for small business owners. Plus this year I actually handed the cheque to the winner for the program at the final and could see the benefits for the five finalists.
  • A truly lovely family holiday on Lord Howe Island – slowing down, reconnecting, and being reminded how relaxing it is to simply focus on being in nature, better still its an amazing spot.
  • Taking up ballroom dancing again, and not just dabbling – actually relearning key dances and rediscovering how joyful (and humbling!) it is to be a beginner again.
  • Upskilling with training through Fitgenes and Microba. Evidence based testing solutions for my clients that will help direct treatment. Personally the information from the Fitgenes testing has already helped me personally with good data on what will support me in terms of supplements and exercise.

These moments weren’t about ticking boxes. They were about connection, contribution, learning and enjoyment – and that’s exactly why they matter.

The Problem With Generic Goals

Every January we’re told to set goals like:

  • “Lose weight”
  • “Get fitter”
  • “Work less”
  • “Be healthier”

They sound sensible, but they’re also vague, joyless and often rooted in the idea that something about us needs fixing.

Generic goals tend to fail because:

  • They don’t inspire emotion
  • They feel like more work!
  • They focus on outcomes, not experiences

And when life inevitably gets busy, they’re the first thing to be dropped.

What If We Focused on Fun Resolutions Instead?

Fun goals don’t mean frivolous or unimportant. They mean goals that:

  • Spark curiosity
  • Feel aligned with who you are now
  • Add energy rather than drain it

Fun goals are often process-based rather than outcome-based. They pull you forward instead of pushing you from behind.

For example:

Two individuals snorkeling in clear blue water with a rocky coastline in the background.
  • Instead of “exercise more” → Find an activity you genuinely enjoy
  • Instead of “eat better” → Learn to cook three new Mediterranean-style meals you love
  • Instead of “stress less” → Create a weekly ritual that helps you unwind or ditch activities that don’t serve you anymore.

When something feels enjoyable, consistency becomes natural. Check out my Better Brain Health recipes free download for some inspiration for recipes that are quick and easy and you will love preparing and eating.

Why This Matters for Healthy Ageing

As we get older, sustainable health isn’t built on extremes – it’s built on habits we’re happy to keep.

Fun, meaningful goals:

  • Support long-term motivation
  • Reduce stress and all-or-nothing thinking
  • Encourage learning, social connection and joy (all key longevity factors)

Ballroom dancing is a perfect example. It supports balance, coordination, brain health, cardiovascular fitness and social connection – but it feels like fun, not exercise. Well most days its fun sometimes when you get stuck and can’t seem to remember what you learned the previous week its a little frustrating.

If you’re not sure where to start, try this:

Ask yourself:

  1. What gave me energy in 2025?
  2. What did I wish I had more time for?
  3. What would make me laugh if I did it regularly?

Keep them light. Keep them flexible. And most importantly, keep them yours.

Let 2026 Feel Good

You don’t need a complete reinvention this year. You don’t need to hustle harder or aim for perfection.

What if 2026 was about:

  • Feeling better, not doing more
  • Choosing enjoyment over obligation
  • Building habits that support a long, vibrant, outrageously good life

That sounds like a resolution worth keeping.

If 2026 is the year you want to really change your health then please see if my Ageing Outrageously program is right fit for you.

Beating Cancer Fatigue: How to Support Recovery with Rest, Nutrition and Gentle Movement

Two jars of green smoothie with striped straws, surrounded by fresh cucumber and leafy greens on a wooden surface.

One of the most common and frustrating side effects of cancer treatment is fatigue — the kind that doesn’t always go away with a good night’s sleep. It can linger for weeks or months after treatment, leaving you feeling flat, foggy and frustrated.

Cancer-related fatigue is different from ordinary tiredness. It’s a whole-body exhaustion that affects your physical energy, mental focus, and motivation. The good news is that with the right mix of nutrition, gentle movement, supplements and restorative rest, you can gradually rebuild your strength and vitality.


Understanding Cancer-Related Fatigue

Cancer fatigue has many contributing factors, whether its the stress of the diagnosis and difficulty sleeping, medications that impact you with different side effects, inflammation as you recover from surgery or chemotherapy, low red blood cell counts or even changes in hormones. Treatments such as chemotherapy and radiation will deplete the body’s reserves, affecting energy metabolism and muscle recovery.

This means that recovery requires a whole-body approach: nourishing your body, rebuilding muscle, and supporting your nervous system to rest and repair.


1. Nourish with Adequate Protein

During and after treatment, protein needs are often higher than usual. Protein supports muscle repair, maintains blood sugar balance and helps regulate energy levels throughout the day. Without enough protein, your body struggles to rebuild tissue and produce essential enzymes and hormones that support recovery.

Usually people need around 1g per kilo of weight of protein daily however after surgery or treatment that will increase to 1.5- 2.0 g depending on your overall health.

How to include more protein:

  • Start the day with eggs, Greek yogurt or a protein smoothie.
  • Include lean meats, fish, tofu, legumes or lentils with lunch and dinner.
  • Add nuts, seeds, or hummus for healthy snacks.
  • For those with reduced appetite, protein powders or soups can be an easy way to boost intake.

Aim to include a source of protein at every meal — even a few mouthfuls can make a difference in stabilising blood sugar and maintaining energy.


2. Balance Blood Sugar for Consistent Energy

Many people recovering from treatment notice energy crashes after meals or when skipping food. This is often due to unstable blood sugar, which can worsen fatigue and brain fog.

To keep your energy steady:

  • Eat regularly, ideally every 4-5 hours.
  • Combine protein, complex carbohydrates and healthy fats in each meal (for example, chicken and quinoa salad with mint and shredded snow peas and cranberries with an olive oil dressing).
  • Avoid relying on sugary snacks or caffeine, which cause temporary energy spikes followed by a crash.
  • Stay hydrated — even mild dehydration can sap energy and concentration.

A woman practicing gentle yoga in a cozy, well-lit room, stretching her body with a focus on relaxation and recovery.

3. Move Gently to Rebuild Strength

It might sound counterintuitive, but one of the best ways to reduce fatigue is to move more — gently.

Gentle exercise improves circulation, oxygenation and mood, and helps reduce inflammation. It also stimulates muscle repair and improves sleep quality, all of which support recovery. Again its essential if you haven’t exercise in a while to go low and go slow.

Start slowly and build up gradually:

  • Begin with short walks, stretching or gentle yoga.
  • Aim for 10–15 minutes daily and increase as tolerated.
  • On low-energy days, focus on movement over intensity — even a few minutes counts.
  • Listen to your body and prioritise rest when you need it.

Regular movement helps reset your energy rhythms and supports your body’s natural repair processes.


4. Support Recovery with Targeted Supplements

While food provides the foundation, certain supplements can help support energy metabolism, muscle recovery and cellular repair. These should always be tailored to your individual needs, but some that may help include:

  • Magnesium: Supports muscle relaxation, energy production and sleep quality.
  • B Vitamins: Essential for energy metabolism and nerve repair, often depleted during treatment.
  • CoQ10: Supports mitochondrial energy production, particularly after chemotherapy.
  • Adaptogenic herbs such as Withania or rhodiola may help regulate stress response and resilience. Personally I do like the 5 mushroom Chinese combinations for energy and immune support however these are best suited to being supported by a practitioner to check on interactions with medications.

Always ensure your healthcare team is aware of any new supplement, especially during or soon after treatment.


5. Prioritise Rest and Recovery

Rest is not a luxury — it’s essential to healing. Cancer treatment places enormous stress on the body, and deep, restorative rest helps rebuild the immune system, hormones and nervous system balance.

Try to:

  • Create a regular sleep routine, aiming for 7–9 hours nightly.
  • Build restorative breaks into your day — even 20 minutes of lying down, meditation or quiet time can recharge you. Download the free meditations on The Meaning Of Life.TV for 30 days of options.
  • Avoid pushing through exhaustion; your body needs signals of safety and rest to heal.
  • Try mindfulness or gentle breathing to calm an overactive stress response and promote deeper sleep.

Recovery is not linear — some days will be better than others. The key is consistency over perfection.


6. Rebuilding Your Energy: A Holistic Perspective

Cancer fatigue is multifactorial — which means recovery needs to be multi-layered too. The most effective approach combines nutrient-rich food, balanced movement, stress management, and rest. Over time, these habits help restore your body’s energy systems, reduce inflammation and support emotional wellbeing.

Many years ago I remember asking a very experienced practitioner which change made the most difference? The response was that each intervention added about 16% so decide on how many of those changes you are prepared to implement.

Even small steps — like preparing a protein-rich breakfast or taking a slow walk in nature — signal to your body that you’re rebuilding. If you are not up to a walk by the beach to recharge then just start with a cuppa at a cafe somewhere peaceful.


🌿 Finding Your Energy Again

In my clinical practice, I often work with clients to create personalised recovery plans after cancer treatment — focusing on restoring energy, rebuilding strength and supporting overall vitality. Fatigue doesn’t have to define your recovery journey. With the right nutrition and self-care strategies, you can gradually reclaim your energy and quality of life.

If you’d like help creating a nutrition and recovery plan tailored to your needs, visit christinepopenutritionist.com to book a consultation. If you would like a meal plan that gets you started on recovery download my Better Brain Health recipes to get started today.

Why a health retreat like Elysia might just be what you need

Have you ever thought about hitting pause on the chaos of everyday life and just focusing on YOU? Well, a health retreat might be just what you need, and if you’re looking for a beautiful spot to do it, Elysia in the Hunter Valley is a total gem.

The first retreat I went to many years ago was a very strict program where you were expected to participate in all sessions and couldn’t leave the property. Elysia adopts a much gentler approach and accepts that you need to be able to incorporate changes into your real life when you get back.

So, why should you consider a health retreat? Let me tell you, it’s all about hitting reset buttons—physically, mentally, and emotionally. Here’s what you can expect and why it’s so worth it:

1. Get the chance to try everything

Retreats like Elysia are all about treating your whole self and they have a wide range of options for movement so that you can try a range of activities and decide what works for you. The usual schedule is Tai Chi on meditation hill at sunrise, a brisk walk around the golf course at Cypress Lakes followed by breakfast and a stretch class. Some mornings you can jump in the pool and do a deep water running class rather than the walk. The activities are all optional and generally easing in is probably the best approach. The day’s options will include strength work in the gym ,pilates mat class or yoga as well as movement sessions like Feldenkrais or zen walking.

2. Time for a Good Detox

Ever wanted to give your body a little break? Many retreats focus on detoxing—think juices, wholesome foods, and spa treatments. It’s a chance to feel energized, clear-headed, and just better all around. Plus, the peaceful surroundings of the Hunter Valley make it even easier to relax and let go. The best part of it is having someone else do all the work in food preparation and shopping and just enjoying delicious meals. Elysia also provides morning juices and mocktails pre dinner which gently support effective detoxification in addition to the fresh unprocessed foods sourced locally.

It is always fascinating to see how eating well for a few days can improve your health but on one occasion we saw the difference with a guest who was on a insulin pump and between the movement and food saw almost a halving of his insulin use by the end of the program. This was a significant shift in five days and really highlighted to him the benefits of these types of changes.

3. Expert Help When You Need It

At places like Elysia, you’re not on your own. You get to chat with health pros, nutritionists, and trainers who help guide you with personalized tips. It’s so much easier than doing the rounds with a whole range of appointments. There are also daily talks on relevant topics such as Stress Management , Sleep Hygiene and Movement to educate you about what you body needs.

4. Chill Out and Clear Your Mind

Sometimes, life just gets too noisy. That’s where a retreat’s calm environment comes in. With mindfulness exercises and meditation, you can really unwind, reduce stress, and find that peaceful, focused space inside you. Elysia ask program guests to leave phones in the room in a safe which also really helps people unwind. Many people leave feeling more relaxed and balanced.

Spa treatments are another way to calm the adrenals and reduce stress and most spas offer a wide range of massage and beauty treatments, Elysia built the retreat around its health spa which also offers a heated pool, steam room and spa.

5. Make New Friends and Stay Inspired

There is nothing that bonds a group faster than a shared experience. The program guests at Elysia are usually very welcoming. A few years ago we had a group with equal numbers of men and women some who were highly stressed. Initially the guys were a little competitive about activities but as the week went on and get they a little more relaxed they started getting competitive about spa treatments trying lots of options quite happily – the favourite was the Watsu treatment!

6. Discover Yourself

A retreat is a bit of a journey of self-discovery. It’s a chance to step back from your busy routine, reflect, and come away with fresh goals—whether it’s better sleep, healthier eating, or just more self-care!


In a nutshell: If you’re craving a break that leaves you feeling refreshed, energized, and inspired, a health retreat like Elysia in the Hunter Valley might just be your new happy place. It’s not just about feeling good for a few days—it’s about setting yourself up for a healthier, happier you.

Have you ever been to a retreat? Or maybe you’re thinking about trying one? I’d love to hear your thoughts!


Which bodywork therapies help you manage chronic pain more effectively?

For many people bodywork therapies, such as massage, chiropractic and osteopathy are an effective way to support themselves when they are managing pain and particularly chronic pain. At a recent symposium on pain it was surprising to hear that the research really wasn’t there to support the use of bodywork therapies for reducing chronic pain long term, however there were studies to show that it did have benefit in the short term for symptom relief. The absence of studies does not mean that it doesn’t work it just means that not a lot of research has been done.

The research that has been undertaken does show the value of an holistic approach to treatment for chronic pain and include the use of graded exercise therapy, cognitive behavioural therapy as well as bodywork. So what are the best options for people when they are experiencing pain and how do you decide what will work for you?

Generally if the problem is structural its ideal if you can be assessed by a chiropractor or osteopath. An osteopath can support patients with manual therapy interventions including exercise prescription, needling and education to improve movement and reduce pain. Osteopaths also work on soft tissue with either massage or gentle activation. Chiropractors tend to focus more on the spine and alignment and will do manual adjustments to improve the nerves and their function.

When you are considering massage therapy look at what type of pressure you can cope with? For example for those who cannot deal with a strong massage it might be worthwhile looking at lymphatic massage, reflexology or gentler therapies such as craniosacral therapy. Let’s consider the relative strengths and benefits of each style so that you can decide what will best provide you with support.

Remedial Massage

Remedial massage assists in improving soft tissue or muscle function by improving the flow of blood to the area. It can also support you through recovery from an injury and reduce pain. Remedial massage can be tailored to the pressure that you can tolerate but generally involves a stronger style of treatment.

Lymphatic Massage or Manual Lymph Drainage

This is a gentle style of massage which works on the superficial lymph structures that sit below the skin. This is ideal for anyone recovering from surgery or an injury with significant swelling. The gentle flowing strokes can assist to improve the flow of lymph and reduce swelling and pain. Ideally with a lymphatic therapist look for someone who has done additional training such as the Dr Vodder course in Applied MLD. The therapists who complete this training are often qualified in other tools such as low level laser, taping and bandaging. This type of therapy works well for those who have been treated for cancer to support them particularly after the loss of lymph nodes.

Reflexology

Predominantly working on the feet , reflexology can assist with pain management through pressure on the soles in areas related to the underlying source of pain. By identifying areas that are congested or unbalanced the therapist can assist with the flow of energy to assist in healing. Reflexology can slow down nerve transmission which may interrupt pain pathways. It also helps with releasing endorphins which can then make you feel better. Reflexology assists with circulation and increases the flood of blood and nutrients around the body. Reflexology by promoting the relaxation response is an effective way to release stress and tension.

Reflexology is often used in palliative care settings as it is a gentle therapy where the client does not need to be mobile.

Craniosacral Therapy

Craniosacral therapy is a type of bodywork that relieves compression in the bones of the head, sacrum and spine. It uses gentle pressure on the head, neck, and back to relieve the stress and pain caused by compression. It’s thought that through the gentle manipulation of the bones in the skull, spine, and pelvis, the flow of cerebrospinal fluid in the central nervous system can be balanced which then improve the body’s ability to heal.

Craniosacral therapy is deeply relaxing and it will often take 48-72 hours for the full benefit to develop. It is common to see improvements in sleep after a treatment and it is useful for people who have had a history of concussion or indeed other trauma.

To find a practitioner who is appropriately qualified make sure you refer to the natural therapy association websites such as atms.com.au and also look for referrals from your other practitioners.

If you are recovering from surgery or an injury and would like more information about the best strategies for managing chronic pain please have a look at the recent Understanding and Managing Chronic Pain webinar on my website.

Find out how what factors might put you at risk of developing chronic pain

Why do some people experience chronic pain and others have complete resolution of that pain? One in six Australians suffer from chronic pain and there are a number of factors which can predispose you to experience that condition. Chronic pain is defined as pain that continues for more than 12 weeks after the initial trauma or injury.

First up the concept of pain is more complex than originally thought. When you experience an injury the tissue that is damaged sends a series of signals through nerves to the brain. The brain then decides how to interpret that signal. It usually regards it as pain initially and then over time as the tissue heals the signal decreases and the brain usually acknowledges the signal as reduced pain. There can be times however in the presence of high levels of stress or anxiety that the signal to the brain is not adjusted as the tissue heals, this is what can happen with chronic pain.

The brain also interprets those signals through a filter of previous experiences and emotions, factors which may lead to an increased risk of chronic pain being experienced.

For many people testing or scans may no longer reveal the presence of an injury but they are still experiencing pain. This may lead to the feedback from practitioners that the sensation is not real, however it is real and the patient is still experiencing that sensation.

So what are the major risk factors for developing chronic pain (1);

  • Based on the earlier description you can probably guess that one of the major risk factors for chronic pain is a prior experience of chronic pain. That’s right the brain in filtering this information “remembers” a prior experience and this can increase your risk for developing chronic pain.
  • Two other significant contributors can be related to your workplace. Being in an environment where the injury is subject to compensation or being in an environment where your relationship with your boss is strained both lead to a higher risk of chronic pain. To a certain extent this relates to the elevated cortisol you produce when you are in a stressful situation which then leads to a reduction in the ability to modulate or reduce pain signals in the brain. When your nervous system is in overdrive you are less able to calm the signals.
  • There are gender differences in the experience of pain and responses to pain management. Women are more likely to express more sensitivity to pain and less likely to respond to conventional treatment. (2) In a 2007 review of pain research 79% of studies had been conducted solely in male animals and only 8% in female animals. Further women are more likely to experience chronic pain conditions than men.
  • Significant distress during the initial phase of the injury and high levels of anxiety in relation to the injury both predispose you to developing a chronic pain condition.
  • History of domestic violence or abuse increased the odds ratio of pain to 1.6. The data was based on a three year population study of over 24,000 women (3).

For those people who experience chronic pain it needs to be treated with a holistic approach that looks at physical, psychological and social factors. Whilst manual therapies for example can be of assistance in treating acute pain and assist in managing symptoms, graded exercise therapy provides more significant benefit in most of the research done to date. Combining this with appropriate counselling or stress management as well improves the overall resolution. Effectively this condition requires a team approach.

It also is clear that a lot more research is needed on the type of pain and what the best approach is in regards to it. Much of the research is 10-15 years old and often limited to common conditions like low back pain. For this reason you may find that you get more relief from a particular treatment than indicated as more commonly treatments like remedial massage are researched but there are very few studies on other forms of manual therapy such as lymphatic massage, myofascial release and Bowen therapy.

If you are suffering from aches and pains and would like to understand more about how to support yourself then this free webinar on my site could be really helpful, 6 Tips for Ageing Outrageously .

References

(1) Mills SEE, Nicolson KP, Smith BH. Chronic pain: a review of its epidemiology and associated factors in population-based studies. Br J Anaesth. 2019 Aug;123(2):e273-e283. doi: 10.1016/j.bja.2019.03.023. Epub 2019 May 10. PMID: 31079836; PMCID: PMC6676152.

(2) reenspan JD, Craft RM, LeResche L, Arendt-Nielsen L, Berkley KJ, Fillingim RB, Gold MS, Holdcroft A, Lautenbacher S, Mayer EA, Mogil JS, Murphy AZ, Traub RJ; Consensus Working Group of the Sex, Gender, and Pain SIG of the IASP. Studying sex and gender differences in pain and analgesia: a consensus report. Pain. 2007 Nov;132 Suppl 1(Suppl 1):S26-S45. doi: 10.1016/j.pain.2007.10.014. Epub 2007 Oct 25. PMID: 17964077; PMCID: PMC2823483.

(3) M Ellsberg, H Jansen, L Heise, et al. Intimate partner violence and women’s physical and mental health in the WHO multi-country study on women’s health and domestic violence: an observational study Lancet, 371 (2008), pp. 1165-1172