Your abdomen is your friend.

The abdomen isn’t merely a container for most of the body’s internal organs; it is also contains emotions. Have you ever received terrible news and had the feeling that your heart has plummeted into the pit of your stomach? I have.

Some of us experience tension mostly as headaches while others of us deal with stomach problems connected with daily stress. Body stress actually begins in infancy. Many babies experience abdominal distress on a regular basis (often linked to colic,) and children get tummyaches when they are stressed out about school or friends. As we get older, we usually fall into one of two categories: headache people and stomachache people.

Sure, we might all get both every once in a while, but one type of discomfort is definitely prevalent. While I feel fortunate to be able to say I’ve never had a migraine headache, I can’t say the same about excruciating stomach pain. Most of my stomach troubles came at a time when I was being treated for Generalized Anxiety Disorder (GAD). Not surprisingly, a study published in “Alimentary Pharmacology & Therapeutics” found a direct association between GAD and Irritable Bowel Syndrome (IBS).

Emotions are indeed very physical. It’s the reason why getting a massage doesn’t just feel good physically, but also allows us to leave the table feeling like life is completely worthwhile. The best part is that, while massage does help reduce physical ailments, its benefits are multiplied because a healed mind contributes to a healed body.

I’m disappointed that massage therapists don’t spend much time working in the abdominal region. I currently have one client on whom I perform regular weekly abdominal massage, and the treatment is truly a mind-body experience for both of us.

If you get a lot of stomachaches, I encourage you to ask your massage therapist to focus on your abdomen for at least a few minutes every session. Because the abdomen can be so closely connected with emotional reservations, receiving a massage in that area can feel a little more intimate or even invasive in the beginning. Over time, however, you will get used to having someone else apply healing touch in that area, which I believe will allow you to release some of what is causing the discomfort.

I also encourage you try some basic abdominal massage techniques on yourself:

1. Lie flat on your back with a thick pillow just below your knees.

2. Rub your palms together until you feel heat radiating from your hands.

3. Let your hands rest side by side and palm-down just below your navel. Feel the steady rise and fall of your abdomen as you take slow, deep breaths. Focus on every breath, allowing your body to relax under the warm weight of your hands.

4. Using the full surface of both palms, massage your abdomen in clockwise circles to follow the natural digestive pathway in your colon. Start with small circles directly around the navel, gradually working your way out toward the edges of your torso. Let your hands work in a flowing motion by alternately stroking with one as you lift the other.

5. Let your massage last as long as your body is receptive to it, but try to work for at least 10 minutes to start with.

Tips:

• You can massage your abdomen through thin clothing, but working directly on your skin with a warming massage oil is a more effective way to induce physical and emotional relaxation.
• Check out this video if you want to see some advanced techniques.

Warning:

Abdominal massage is contraindicated for anyone:

• In the first trimester of pregnancy
• Actively undergoing chemotherapy
• Experiencing a flare-up of IBS or Crohn’s Disease
• Recently recovering from abdominal surgery
• With an abdominal aneurysm
• With cirrhosis of the liver
• With angina pectoris
• With an active infection or cancer in the abdominal region

A Cookie Monster is better than no "helper" pillow.

“STOP SLEEPING ON YOUR STOMACH!”

That’s the advice I get from Dr. G, my chiropractor. The way I sleep—twisting, turning, arms flailing about, teddy bear flung half-way across the bed, neck contorted—isn’t good for my body. I know this to be true not just because Dr. G said so, but also because I’m sore when I wake up. The problem is that I find it difficult to convince my sleeping self to stay in perfect form all night long. My sleeping self wants to do what my sleeping self finds to be the most comfortable at any given point. Do you and your sleeping self have the same problem?

Fortunately, the guidelines of ache-free sleeping don’t have to be as rigid as a super firm mattress. There’s just one thing you need to bear in mind. I’ll call it The Rule of Sleep. The Rule is: Regardless of what position(s) you sleep in, do what you can to help your spine maintain its natural curve throughout your whole sleep cycle.

Combine the rule of sleep with a moderately firm mattress, a good neck pillow, and a “helper” body pillow, and you will feel less achey in the morning.

Here are some basic “helper” pillow tips:

If you’re primarily a back sleeper: Placing a “helper” pillow under your knees will help you maintain that natural curve in your lower back. You may add a little rolled towel around your waist (or directly under the small of your back) to have some extra support if it feels comfortable. Always make sure your neck is supported with a pillow, but don’t pile up pillows under your shoulders.

If you’re primarily a side sleeper: Enlist your “helper” pillow to rest between your knees. It will help open up your hips. I personally prefer to sleep with a body-length “helper” pillow because it’s like having an extra-squishy sleeping partner to rest my head on. If you sleep mostly on your side, avoid sleeping with your knees drawn completely to your chest.

If you’re primarily a stomach sleeper: You may get some criticism from your chiropractor for sleeping on your stomach because it can be hard on your neck and your back. However, you’re not out of luck if it’s your default sleep position. Place your “helper” pillow under your pelvis and lower abdominal area (your hips.) When it comes to using a neck pillow, use one that doesn’t feel like it’s causing your neck to strain too much. Look for a “stomach sleeper” pillow at stores such as Bed Bath & Beyond.

And that’s it! If you’re like me and you flop about, do your best to adjust your pillow placement accordingly. You may not be in perfect form all night, but you should feel a vast improvement in the way you feel when you wake up.