Category: Massage

Post-Surgery Massage, Stretching & Exercises For Rapid Recovery

Recovering from surgery is a complex journey that demands a well-planned, personalised approach. But by integrating post-surgery massage, gentle stretching and carefully designed post-op exercises you can speed up the healing process. This comprehensive recovery plan reduces pain, improves mobility and rebuilds strength while keeping safety and comfort a priority.

In this article, you’ll learn how each element of my approach works together and why post-surgery massage is so important to effective rehabilitation. My goal is to guide you through a clear, structured process that supports long-term health and helps prevent future injuries.

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Understanding Your Recovery Journey

Every recovery journey is unique. After surgery, your body endures pain, stiffness and reduced mobility. These challenges can slow down the healing process if not addressed properly. I start by assessing your medical history, surgical details and current physical condition. This detailed evaluation creates a program tailored to your needs and sets realistic recovery goals.

During the early stages, the focus is on reducing inflammation and managing pain. As healing progresses, regaining strength and restoring flexibility become the primary objectives. A structured recovery plan helps you move through these phases gradually and safely, building confidence with every session.

The Problems With NHS Post-Surgery Rehabilitation

| NHS post-surgery rehabilitation is generic and often confusing.

While the NHS does a good job in many areas, post-surgery massage and rehabilitation is frequently overlooked. This can leave people without the tailored support they need to recover fully. Many people report that after surgery, the only guidance they receive is a generic sheet of exercises or stretches. These resources, while well-intentioned, frequently fall short of addressing the complexities of individual recovery. In many cases, these generic instructions are not only less effective but may also be detrimental to proper healing.

People often describe these exercise sheets as one-size-fits-all solutions that fail to consider factors like the specific surgery, personal fitness levels and unique recovery challenges. Without personalised modifications, some stretches or exercises might push people too hard or fail to target the appropriate muscle groups, leading to further discomfort or even injury. And without regular guidance they are often done incorrectly. This lack of one-to-one care can be frustrating, prolong recovery time and in some cases, cause lingering issues that could have been avoided with proper rehabilitation.

The Challenges Of NHS Rehabilitation

Resources at the NHS are often at their limits and as a result, rehabilitation programs, especially which include post-surgery massage, are rarely prioritised. Instead, people are given minimal support and the emphasis is placed on acute care rather than long-term recovery. This approach can leave people feeling abandoned once they leave hospital, with little to no guidance on how to safely regain strength and mobility.

For those who do receive tailored rehabilitation, the benefits are clear. A customised plan that evolves with the individual’s progress can significantly enhance recovery outcomes (1)

Post-Surgery Massage: The Core of Your Healing Process

Post-surgery massage is the heart of my recovery program. This specialised technique uses gentle pressure to relax tense muscles, enhance blood circulation and promote tissue repair. It also prevents the build up of scar tissue becoming an issue in the future. Regular sessions of post-surgery massage also help reduce pain and create a calming environment, which is important for physical and emotional wellbeing.

With each session the massage alleviates tightness in the muscles and releases tension. This not only soothes discomfort but also prepares your body for further rehabilitation. The benefits extend beyond pain relief as post-surgery massage also helps restore your natural range of motion, making subsequent stretching and exercises more effective.

I customise each massage session based on you as an individual. This personalised approach ensures that you receive just the right amount of pressure and attention for optimal healing.

Enhancing Recovery With Gentle Stretching

Following a session of post-surgery massage, gentle stretching becomes significantly more effective. Stretching helps maintain and improve flexibility while preventing stiffness and muscle imbalances(2). I guide you through controlled movements that respect your body’s current limits and gradually enhance your range of motion.

This stretching routine is tailored to your specific needs. It is designed to complement post-surgery massage by preparing your muscles for more challenging activities later in your recovery. As your flexibility improves, you gain more confidence to engage in post-op exercises, knowing your muscles are better prepared for increased activity.

Stretching also plays an important role in reducing the risk of re-injury. By consistently working on flexibility you help your body adjust to daily movements and regain functional health.

Expert Post-Surgery Exercises: Safely Regaining Strength

Regaining strength after surgery is crucial to returning to normal activities. I provide post-surgery exercises that are both safe and effective. These exercises help rebuild functional muscle strength with a routine that is customised to your current abilities and gradually increases in intensity. This dynamic approach allows you to rebuild strength at a pace that suits your body. With close supervision and expert guidance I can ensure that your technique is correct and working the intended muscles. This challenges your body in a controlled manner, reinforcing the benefits of the previous treatments. The combination of these three elements creates a well-rounded program that targets every aspect of recovery.

A Personalised Recovery Plan With Post-Surgery Massage

A one-size-fits-all approach is not the best approach to recovery. That’s why I create personalised recovery plans designed to adapt as your condition improves. I schedule regular sessions of post-surgery massage to consistently reduce pain and promote healing. Alongside this I incorporate stretching routines to maintain flexibility and carefully structured exercises to rebuild strength. Your personalised plan is flexible so it can evolve with your progress and regular evaluations allow me to adjust the treatment. This ensures that each session is as effective as possible.

Many clients have experienced significant reductions in pain and noticeable improvements in mobility and strength. As well as a reduction in pain, stress and anxiety during their recovery thanks to post-surgery massage. Combined with stretching and exercise many of my clients have returned to regular activities much sooner than expected.

post-surgery massage review
post-surgery massage review

Conclusion

Recovering from surgery requires a structured, thoughtful approach that addresses every aspect of healing. By centering your recovery around post-surgery massage, complemented with gentle stretching and carefully chosen post-op exercises, you lay the foundation for long-term wellness.

If you are ready to embrace a new path to health and experience the transformative benefits of post-surgery massage, contact me today. Together, we will develop a personalised recovery plan that supports every step of your journey. Let’s work together to build a future where you can enjoy a pain-free, active and fulfilling life.

Book Now

If you would like to book a post-surgery massage at home in the York area please contact me on 07713 250352 or email david@massageinyork.co.uk. For more information on booking click here

Sports Massage At Home In York

The fast-paced world in which we live today means maintaining good physical health is essential. Whether you’re a professional athlete, a fitness enthusiast or someone managing everyday physical stress, a tailored sports massage can significantly enhance your well-being. With my mobile sports massage in York, you can experience the benefits of a professional treatment at home.

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Why Have A Sports Massage At Home?

woman having a sports massage at home
| Reduce stress even more by having a sports massage at home

Life can be hectic and finding time to visit a massage clinic might feel impossible. That’s where I, as a mobile massage therapist, can help. Having a sports massage at home you eliminate the hassle of travel, reduce post-massage stress and can enjoy complete relaxation in familiar surroundings.

Convenience

Having a sports massage at home saves you valuable time. No need to worry about York’s traffic or scheduling conflicts. I bring all the necessary equipment to ensure a professional and effective session.

Comfort

Your home is your sanctuary. So receiving a massage in a familiar environment allows you to relax more deeply, enhancing the benefits of the therapy. Plus, there’s no rush to get up and drive afterwards, you can simply rest and enjoy the post-massage tranquility.

Personalised Care

As a mobile sports massage therapist in York, I tailor each session to your unique needs. Whether you’re recovering from an injury, preparing for a competition or addressing chronic tension, my goal is to help you feel your best.

The Benefits of Sports Massage

A sports massage at home is not just for athletes. It offers a wide range of physical and mental benefits for everyone(1)

  • Enhanced Recovery: Sports massage promotes blood flow, helping to remove toxins and deliver oxygen and nutrients to tired muscles.
  • Reduced Muscle Tension: Targeted techniques release knots to alleviate pain and tension, improving flexibility and range of motion.
  • Injury Prevention: Regular sports massages help identify and address muscle imbalances, reducing the risk of injuries.
  • Improved Performance: By keeping your muscles in peak condition, sports massage can enhance your physical performance and endurance.
  • Stress Relief: The calming effects of a massage can reduce cortisol levels and promote overall mental well-being(2)

Click here to read more about sports massage

What to Expect During Your Sports Massage At Home

When you book a session with me, you’ll receive professional, top-tier care in the comfort of your home. Here’s what you can expect:

Initial Consultation

We’ll begin with a brief health questionnaire and discussion about your needs, goals and any specific areas of concern. This ensures a tailored approach to your session.

Requirements

I bring everything required for your massage, including a comfortable massage mattress, oil and towels. So all you need to do is provide quiet space to set up.

The Massage

Using a combination of techniques I’ll focus on relieving muscle tension, reducing pain, improving circulation, and addressing problem areas. My goal is to provide a thorough and effective session leaving you feeling refreshed and rejuvenated.

Why Choose Me as Your Mobile Sports Massage Therapist?

With years of experience and a commitment to delivering exceptional care, I take pride in providing the highest quality sports massage at home in York. Here are a just few reasons why clients in York trust my service:

  • Expertise: I’m fully qualified and stay updated on the latest techniques to ensure effective treatments.
  • Personal Approach: Every client is unique and I tailor each session to meet your specific needs.
  • Professionalism: I uphold the highest standards of respect, hygiene and care, ensuring a comfortable and safe experience.
  • Local Knowledge: As a York-based therapist, I understand the community and its needs, making my service both personal and reliable.

Who Can Benefit from a Sports Massage at Home in York?

woman with tight neck and back who would benefit from a sports massage at home
| If working from home has given you neck tension or back pain, get a sports massage at home in York today!

Sports massage is suitable for a wide range of individuals, including:

  • Athletes: Enhance performance, speed up recovery, and prevent injuries.
  • Office Workers: Relieve tension caused by prolonged sitting and poor posture.
  • Fitness Enthusiasts: Support muscle recovery and flexibility.
  • Anyone with Stress or Tension: Enjoy the calming and restorative benefits of a professional massage.

FAQs About A Sports Massage At Home In York

Is a sports massage at home as effective as in a clinic?

Absolutely. As I am a skilled and experienced therapist you’ll receive the same professional care and results as anywhere else.

How long does a session last?

Sessions typically range from 30 minutes to 90 minutes, depending on your needs and preferences. But in some cases 120 minutes can be the most beneficial.

Do I need to prepare anything?

All you need is a clean, quiet space for the massage and I’ll take care of the rest.

Can I book recurring sessions?

Although you can benefit greatly from just one massage, regular treatments will maximise the benefits and support your ongoing health and fitness goals.

By choosing me for your sports massage you will experience the convenience, comfort and tailored care of a professional at home in York. So contact me today to book your session.

Click here for even more on home massage

Book A Mobile Massage

If you would like to book a sports massage at home in the York area please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Does Magnesium For Stress Relief Work?

Magnesium is an essential mineral that plays a vital role in many bodily processes, including regulating the nervous system and stress response. If you’re looking for natural ways to manage stress, you might have heard about using magnesium for stress relief. But how does it work and how effective is it? Let’s take a look how magnesium supports relaxation and why it goes so well with massage therapy for a holistic health.

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How Magnesium Helps With Stress

Magnesium is a natural way to relieve tension
| Magnesium is a natural way to relieve tension

When you’re under stress your body releases hormones like adrenaline and cortisol. Together they prepare you to for challenging situations which in the short term can be helpful. But chronic stress can leave these hormones elevated leading to fatigue, anxiety and tension(1). Magnesium helps by calming the nervous system and balancing these hormones.

This mineral is also essential for the production of GABA, also known as gamma-aminobutyric acid. GABA is a neurotransmitter that promotes relaxation and reduces feelings of anxiety. By supporting this process, magnesium plays a direct role in easing the physical and mental toll of stress.

In addition, magnesium’s ability to regulate calcium levels in muscle cells allows for proper contraction and relaxation. This further helps the body manage stress-induced muscle tension.

Stress often disrupts sleep and poor sleep only worsens stress, creating a cycle that can be difficult to break. Magnesium can help by promoting deeper, more restorative slumber. It works by supporting the production of melatonin, a hormone that regulates sleep, and by calming the nervous system to prepare the body for rest.

If stress has been keeping you awake at night, adding magnesium to your routine might provide the relaxation you need for better sleep. As well as overall stress management.

Massage And Magnesium For Stress Relief

While magnesium helps internally, massage works externally to address stress and tension. Together they provide a holistic approach to relaxation. Massage reduces muscle tightness, improves circulation and promotes the release of endorphins. Magnesium complements these effects by calming the nervous system and reducing inflammation.

For example, if stress leaves you with tight shoulders or a tense back, massage therapy can relieve physical discomfort. Combine this with magnesium supports the body’s natural relaxation mechanisms, making recovery more effective.

How To Add Magnesium Into Your Routine

woman taking magnesium supplement
| Boost your magnesium levels from your diet or supplements

Using magnesium for stress can be as simple as making dietary changes or taking supplements. Foods such as spinach, almonds and dark chocolate are excellent sources of magnesium and can easily be included in meals and snacks.

If adjusting your diet isn’t sufficient, magnesium supplements are another option. They’re available in various forms, such as magnesium citrate or glycinate, which are known for their high bioavailability.

Click here to find out which is the best type of magnesium for you.

Why Magnesium For Stress Isn’t Enough

While magnesium can significantly help with stress, it’s important to combine it with other effective techniques. Massage therapy provides both physical and emotional benefits that magnesium cannot achieve on its own. Additionally, regular exercise, yoga and a balanced diet can work alongside magnesium to further reduce stress levels and enhance overall well-being.

Summary

Magnesium offers a natural way to support relaxation and stress relief by calming the nervous system, regulating hormones, and improving sleep. When combined with massage therapy, it creates a well-rounded approach to managing stress and tension(2). Whether through diet, supplements or both, magnesium can make a valuable addition to your stress management routine.

Are you getting enough magnesium? Click to read about the signs of low magnesium

How To Book A Massage In York

If you would like to book a massage in York for stress relief please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Magnesium For Tight Muscles – Does It Work?

Magnesium is an essential mineral that plays a crucial role in a variety of bodily functions, including muscle health. You’ve probably heard that if you take magnesium for tight muscles it can help. But how effective is it at relieving muscle tension and promoting relaxation? Let’s take a look at how magnesium affects muscle health and how it can be a useful accompaniment to massage.

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How Magnesium Helps Tight Muscles Relax

Magnesium helps 300 reactions in the body including relaxing tight muscles
| Tight muscles can be helped by magnesium

Magnesium is involved with more than 300 enzyme systems that regulate diverse biochemical reactions in the body(1). This includes muscle function. By assisting with the regulation of calcium levels in muscle cells it allows for proper contraction and relaxation. Without enough magnesium your muscles can become overly excited, which can contribute to tension, cramping or spasms.

When you have sufficient magnesium they can contract and relax more efficiently, reducing the risk of tightness. This is why taking magnesium for tight muscles can help to reduce discomfort.

Magnesium And Muscle Cramps

Magnesium deficiency is often associated with muscle cramps, especially in athletes and people who engage in regular physical activity. When magnesium levels drop too low, muscles may not fully relax, leading to the sensation of cramp or stiffness. Increasing your magnesium intake can help alleviate these this by supporting the muscles ability to relax.

If you suffer from cramps, particularly during the night, magnesium might offer some relief. Click to read about signs of low magnesium. It’s important to note, however, that it’s always best to talk to a healthcare provider if cramps persist. They could be caused by other underlying issues.

Magnesium For Tight Muscles Caused By Stress

Stress is another common contributor to tight muscles, particularly in the neck, shoulders and back. Stress can cause your body to remain in a “fight or flight” state, keeping muscles tense for prolonged periods. Magnesium has a calming effect on the nervous system which may help reduce stress levels and associated muscle tension.

Eating foods high in magnesium may support your body in managing stress and help your muscles relax more naturally.

How Much Magnesium For Tight Muscles?

For women it is recommended you get around 300mg of magnesium per day while for men it’s around 400mg (2). But be sure to check with your doctor how much is best for you personally as medications can affect or be affected by magnesium. The best way to get magnesium is through your diet from foods such as:

  • Dark chocolate
  • Avocados
  • Nuts
  • Legumes
  • Seeds
  • Whole grains
  • Fatty fish
  • Bananas
  • Leafy greens (3)

If you can’t manage it you can always try magnesium supplements. They’re relatively cheap and with several different types to try.

Do I Still Need A Massage For Tight Muscles?

Woman massaging tight shoulder muscles as magnesium is an aid not a solution
| Tight muscles can be helped by magnesium but are not a substitute for massage

Although magnesium can help relax muscles and prevent cramps, it’s important to remember that it doesn’t address underlying issues. Muscle knots, scar tissue or tissue damage will still require massage therapy which will also help to break up adhesions and relieve tight muscles. Like other supplements, magnesium can assist your treatment in the same way as stretching and corrective exercises.

Summary


Magnesium is a vital mineral that can support muscle relaxation, reduce cramps and even help manage stress-induced tension. If you’re considering trying magnesium for tight muscles however, remember that it’s no substitute for a professional massage.

Click here to find out which is the best type of magnesium for you.

How To Book A Mobile Massage Or Personal Training In York

If you would like to book a mobile massage or personal training in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Sports Massage For Lower Back Pain

tight lower back muscles that can be eased by a sports massage
| A sports massage for lower back pain will relax tight muscles

As a massage therapist in York, I most often give sports massages for lower back pain. Back pain can start as a small ache or twinge that you feel now and again. Something which comes and goes that you treat with a hot bath or painkiller. But then it hurts more often than it doesn’t and before you know it the pain is constant and seriously affecting your daily life. Even if it seems like it came on more suddenly, your muscles were no doubt tight long before that. There are many possible causes, such as prolonged sitting or standing, poor posture, jogging or weight training. But these are just the most common and it’s important to figure out the source of yours to help prevent it returning in the future.

Let’s start with a few examples before moving on to how a sports massage for lower back pain can help.

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Lower Back Pain When Sitting

woman sitting with lower back pain from tight muscles
| Sports massage can effectively treat lower back pain often caused by prolonged sitting

Some health experts have said that too much sitting is as bad for our health as smoking(1). Whether or not this is true, it’s definitely bad for your back. If your lower back pain is like an ache when you’re sitting, there’s a good chance that prolonged sitting is what caused it in the first place. This could be from driving in York, working at a desk, or slumped on the sofa working from home. Unless you have a very strong core that can keep your back in its correct position for several hours a day your muscles are going to be tight. And tight muscles eventually become sore and inflamed, even when you’re not sitting.

But Is It Just Your Lower Back?

If prolonged sitting is the reason you’re wanting of a sports massage for lower back pain, it will definitely help. But the area most in need might not be in your lower back, it could be the muscles of your hips and glutes. When you’re in a seated position, your hip muscles contract and become shortened. As are your gluteus medius, gluteus minimus and piriformis. This means they will tighten up, become inflamed and have reduced blood supply. And that can send pain into your lower back. The job of those muscles is to assist with hip abduction when you’re walking. When they’re tight however, your quadratus lumborum (QL) has to take over. This back muscle now has to do a job it wasn’t designed for, which further stresses something that is already a tight and weak.

Lower Back Pain When Standing

woman standing with lower back pain
Prolonged standing can cause lower back pain, especially if you have a bad posture

If your lower back issues are at their worst when you are standing, or straightening up after bending forward, the cause is likely to be related to your hips and glutes. As mentioned earlier, sitting for long periods can tighten up those muscles and affect your back. But so can prolonged standing. This doesn’t mean when you’re walking around or being generally active though. It means standing in pretty much the same place.

Jobs such as a barrista, factory worker or chef are good examples(2).

Why Is This Bad For Your Muscles?

This position shortens your glutes and your lower back, leading to a lack of flexibility in these muscles. Specifically, your gluteus maximus and medius and your quadratus lumborum (QL). As well as your erector spinae muscles which run alongside your spine from your lower back up to your neck. And let’s not forget your hamstrings, already tight from sitting and driving, which can tighten further, adding to the discomfort.

Bending forward becomes a particular struggle when these shortened muscles tighten further, leaving your lower back feeling stiff and achy.When you do, all of these muscles have to stretch, which they no longer find easy. And because your glutes can’t do the job they’re meant for, your hamstrings and especially your lower back have to try to take over. This can turn a chronic back ache into a jolt of sudden of pain. Even if it’s something as simple as putting on your socks in the morning.

Lower Back Pain In Bed

woman laying down with lower back pain
| Laying down can make your lower back pain worse, even with a good mattress

If you struggle through the day with back pain you can at least check your sitting and standing posture. You can also do some gentle stretches and mobilisation exercises to help prevent things getting worse while you have treatment. For some people, laying down takes all of the pressure off their back and allows them some relief. But for others, laying down, especially in bed, can make things even worse. And a good night’s sleep free from waking up every time you turn over a distant memory.

Getting Up Can Be Even Worse

You might also find sitting up to get out of bed in the morning just as difficult. And instead you have to wriggle on to one side so you can get your knees underneath you and then roll to the floor. This problem can be caused by issues which have been mentioned before. A tight quadratus lumborum (QL), erector spinae and tight glutes.

If you tend to sleep on your front or back this puts these muscles in a very short position. As a result they will stiffen up during the night. Sitting up to get out of bed then requires these muscles to stretch, which is what causes the pain. Side sleeping stretches one QL while shortening the other, creating a muscle imbalance that can contribute to pain. Especially if you have a soft mattress(3). Then when you try to turn over you are asking these muscles to work and for the shortened muscle to stretch. Not only can this action be very painful it can also cause injury in the form of a muscle strain.

Exercise And Lower Back Pain

There are many causes of lower back pain while exercising, whether this is group classes, lifting weights or jogging. And while the muscles involved are usually the same, the reason why you are having problems with them can differ.

Lower Back Pain From Deadlifts

If deadlifts are your issue, such as a sharp pain or stiffness during the exercise, there are two main reasons. The first is glute muscles that are too tight or weak to allow you to bend at the hip. The second is a tight QL and erector spinae muscles trying to do a job they’re not designed for. Both of these things will also prevent you from maintaining a correct S-shaped spine and instead it will be more C-shaped. If you are doing squats, these tight muscles will instead cause an excessive lumbar curve. And this will put a lot of pressure on your lower back.

Lower Back Pain When Jogging

If jogging around York is when you feel your lower back pain, a common reason is tight glute muscles. Specifically, your gluteus medius. The reason for this is when you run (or walk) it should be doing the job of hip abduction. But if it’s tight and weak your QL has to do the work instead, which puts excessive strain on your lower back. Running on hard surfaces like pavement or roads can further exacerbate the situation.

Lower Back Pain From Exercise Classes

woman with lower back pain from exercise
| Weight training can cause lower back pain but so can exercise classes

The two previous examples can cause your lower back pain even if you’re concentrating on your technique. But doing them at speed in a group exercise class such as Body Pump can be just as bad if not worse. Countless reps involving bending, lifting and twisting with no time to think about that twinge in your back can all add up to a major problem. And a tight muscle anywhere can lead to compensation by others that shouldn’t really be involved in that movement.

Poor Posture And Lower Back Pain

woman standing with bad back posture
| Tight muscles can cause a bad posture

Having a good posture means your body is in its optimum position for what it’s doing. Whether this is sitting, standing, picking something up, running, doing a specific exercise at the gym, DIY, gardening, using your phone or laptop or even sleeping. If your posture is good, you are less likely to get injured. This is because you are using your body as it was meant to be used. If it’s bad you could be using the muscles on one side more than the other. Or making them work in a way they’re not designed to.

It could be that many years ago you had an accident or injury that caused a small change to your posture you were unaware of. And over time this has developed into something far more significant in that area. Or it could have progressed to the point where the painful muscle is not the one you originally injured(4).

What Does This Have To Do With Lower Back Pain?

Well, if you have a poor posture it affects the way you sit, stand, move and lift. Instead of maintaining a healthy S-shaped curve, chronic poor posture can gradually flatten your lower back, setting the stage for potential discomfort. Especially if you slump in your chair.

erector spinae muscle shown as part of a sports massage for lower back pain
| The Erector Spinae is on the left

Another common cause is picking things up by bending at your waist rather than your hips, which can lead to a strain or even a slipped disc. In turn this can lead to excessive lumbar curve and be the cause of problems in your upper back. The reason for this is your glute muscles have become tight and therefore weak. This means that your hamstrings and lower back have had to take over the role to compensate. Your erector spinae and QL also then become tighter and therefore shorter, which is what causes you to have a poor posture. And your poor posture is what can cause lower back pain.

Muscles Targeted In A Sports Massage For Lower Back Pain

This article has highlighted the quadratus lumborum (QL), the erector spinae and the gluteus medius muscles as major contributors to lower back pain. But where exactly are they and how will a sports massage for lower back pain help?

The Quadratus Lumborum (QL) And Erector Spinae

QL muscle shown as part of a sports massage for lower back pain
| The QL muscle is on the right

The QL is a deep muscle in your lower back. It runs from the iliac crest of your pelvis and connects to your lumbar vertebrae and lowest rib. If just one side contracts you will bend to that side at the waist. If you are already bending forward and both sides contract they will straighten you up to an upright position.

The erector spinae is a group of 3 muscles alongside your spine. They run from the iliac crest of your pelvis all the way up to your head. Like the QL, if one side contracts you will bend to that side, if both sides contract you will straighten. The difference is that the erector spinae affect the length of the back, therefore keeping it straight during a deadlift type movement.

Tightness in the erector spinae or QL will contribute to an excessive lumbar curve. And it is tightness, overuse or incorrect use of these muscles that is most often responsible for lower back pain.

The Gluteus Medius

gluteus medius muscle shown as part of a sports massage for lower back pain
| The Gluteus Medius is on the right

Although you are less likely to feel pain in your gluteus medius, issues here are often the initial cause of your lower back pain. It is hidden deep under your gluteus maximus (buttock) and connect your femur (thigh) to your pelvis. When contracted it abducts your hip, meaning it moves one leg away from the other. It also stabilises your pelvis when you walk or run. Problems arise when you do something that involves bending at the waist, especially with a heavy weight or when twisted. It is tightness or weakness here that contributes to incorrect use of the QL.

How A Sports Massage For Lower Back Pain Can Help

A sports massage for lower back pain can improve your posture

A sports massage at home for lower back pain would initially focus on reducing the discomfort in your QL and erector spinae. This means getting rid of any scar tissue that has built up and increasing blood supply to the area. As well as increasing flexibility to allow your pelvis to move more freely. This is likely just a symptom of issues with your gluteus muscles however. So in order to prevent your back issues returning the underlying cause should be dealt with by also massaging your gluteus medius.

How To Book A Sports Massage For Lower Back Pain

If you would like to book a sports massage for lower back pain in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Sports Massage – What Are They & Who Are They For

Sports massage is often confused with deep tissue massage and there is some crossover in techniques. Developed primarily for athletes, sports massage aims to assist them before, during, and after events or training. These treatments also extend to addressing injuries, improving flexibility, and managing chronic pain. So you don’t have to be an athlete to benefit from them.

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What Is A Sports Massage

Woman Getting A Sports Massage In York
| The lower back is a common area that can benefit from a sports massage

As you might expect, a sports massage caters primarily to athletes and individuals who actively participate in athletics. Whether this is weight training, aerobics or an actual sport. But anyone can benefit from improved muscle health, range of motion, better posture and the treament of injuries. Massage therapy targets muscles in the affected area as well as other soft tissues. This includes ligaments, tendons and fascia. Fascia is a band or sheet of connective tissue that attaches, stabilizes, encloses and separates muscles (1).

A sports massage might just involve common massage techniques such as effleuruage and petrissage. Effleurage, a key component of the initial phase, gently warms and relaxes your muscles, preparing them for the deeper work to come. After releasing toxins during the treatment, effleurage then helps flush them out. It is simply a general stroking of the general body area and can be followed by petrissage. This is a deeper technique using more pressure to reach underlying muscles. But your sports massage could also involve stretching muscles to loosen them up and improve range of movement.

Types Of Sports Massage

Anyone can benefit from a sports massage given by a qualified massage therapist at Massage In York. But when it comes to treatment for athletes there are four main types.

Pre-Event

Given an hour or so before an event or training to stimulate and warm up your muscles. Especially those that will be involved the most or where you are prone to injury. They promote relaxation and help to reduce stress and anxiety about the upcoming event. And to enhance focus and performance, athletes can opt for a massage during visualization or rehearsal sessions.

Restorative

Given during an event or training to help remove toxins and improve blood flow to your muscles. It also helps prevent or stop cramping and ease minor injuries. To address the demands of a multi-event day, athletes can utilise sports massage to optimize their recovery and prepare for subsequent events. It also helps to reduce Delayed Onset Muscle Soreness (DOMS).

Post-Event

Given an hour or so after an event or training. It removes toxins, improves blood flow and promotes normalisation and growth of your muscles. It also reduces Delayed Onset Muscle Soreness (DOMS). Sports massage can also identify new or potential injuries that the athlete is not yet aware of.

Rehabilitation

This type of massage is best done on a light training or rest day. Its purpose is to treat or prevent injuries, chronic pain or flexibility issues. Also any DOMS the athlete is experiencing can be relieved by improved blood flow through the area. I also use massage after surgery as part of a rehabilitation program.

Who Would Benefit From A Sports Massage

Sports Massage In York Benefits
| A massage can have many benefits

Sports massage primarily targets individuals involved with sports or gym activities, whether this is a professional athlete or an amateur. But if you experience sprains, strains, tension, knots, stiffness, or general aches from demanding physical activities like gardening or DIY projects, the challenges can be the same.

Sports Massage Or Deep Tissue Massage

Sports massage and deep tissue massage share many techniques but their applications differ. Sports massage serves as a preparation tool for athletes participating in events or training. It also helps as a cool down for the muscle and soft tissue afterwards. A deep tissue massage has several benefits which includes easing stress or tension, reducing inflammation and increased relaxation. (click here for more on deep tissue massage). Where the two massages are similar is when it comes to treating injuries, pain or tight muscles. But it’s not necessary for you to know which type of massage you require. If you’re not sure which is best for you, just ask me and we can decide on how best to treat your particular issue.

Book A Mobile Massage

If you would like to book a mobile sports massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Mobile Massage In York – FAQ’s

Massage in York offers mobile massage in York and the surrounding area. I am an experienced, fully qualified massage therapist and if you’re in need of a massage, I will come to you. If you want information on how to book a mobile massage click here. Or keep reading for answers to the most frequently asked questions. 

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Why Have A Mobile Massage In York?

If a hectic life is giving you stress or you’re struggling to get about due to back pain or an injury, the last thing you want to do is fight your way through York’s endless traffic or walk any further than absolutely necessary to get treatment. A mobile massage from Massage In York is the answer. Available from 9am to 9pm, 7 days a week, you can book a massage to fit in with your schedule.

What Does A Mobile Massage Involve?

Besides taking place in your home, a mobile massage is like any other massage and can involve different techniques to suit your needs. This includes a Swedish massage for relaxation, insomnia treatment, a boost to your immune system and numerous other benefits. Click to find out more about Swedish Massage.

Deep Tissue Massage and Sports Massage are for treating pain or injuries. Whether this is back or neck pain from prolonged computer work or a strain from sport or working out. Or rehabilitation to help improve flexibility and mobility after recovery an injury or operation. Click to find out more about Deep Tissue Massage or Sports Massage.

If you aren’t sure what type of massage your need that’s not a problem. Whether you’re wanting general relaxation or something more specific such as an area of tension or injury, we can decide together which would be best.

Do You Use A Massage Table?

Massage Mattress Used By Massage In York
| The massage mattress I generally
use for massages

A massage table is what you will commonly find in a massage salon. While I do have one to use when necessary, I mainly use a massage mattress. Not only do many people find them more comfortable they take up less room, so you don’t need such a large open space.

Does A Massage Hurt?

Despite what many people believe, a massage does not have to hurt to be effective(1). For optimal results, when treating injuries or addressing knots, a deep tissue massage will prioritize muscle relaxation. If the level of pressure is causing you pain or too much discomfort you are unlikely to be relaxed. In the unlikely event this is the case during your massage don’t be afraid (or too polite) to say so.

Do You Provide Oil, Towels etc?

Woman Having Massage In York
| Sports massage can treat chronic
back pain

Just like you wouldn’t expect to take your own towels to a salon, a mobile massage from Massage In York is no different. I provide everything that is required. However, if you wish to use your own towels, as some people prefer, you are welcome to do so. Also if you have allergies you might want to provide an oil that you know is suitable.

Do I Need To Complete A Health Questionnaire?

Completing a brief consultation form is necessary before the massage begins but this does not affect your massage time. This information helps to ensure your safety and well-being by identifying any potential risks before your massage. It also needs to be done for insurance purposes and only takes a couple of minutes. Alternatively I can email you the consultation form in advance if you’d like to complete it at your convenience.

Is a Mobile Massage As Good As Massage In A Salon?

The qualifications and training required to offer mobile massage are exactly the same as a massage offered anywhere else. I have a diploma in massage therapy and originally began massaging in 2005. I also qualified as an advanced personal trainer in 2008 and these qualifications cover all aspects of health and fitness. They include client lifestyle and fitness assessment, nutrition, weight management, and postural analysis. This helps me diagnose the causes of many problems and offer advice on how to prevent their return after massage.

A mobile massage is also more private and more convenient than in a salon. And when they’re finished you don’t have the hassle of getting home, you’re already there!

Click to read feedback from previous clients

Book A Mobile Massage

If you’re looking for a massage therapist in york and would like to book please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Full Body Massage At Home

Having a full body massage at home in York is excellent for relieving stress and tension from your muscles. Even before the treatment ends you will feel physically and mentally relaxed. They can be 60 minutes or 90 minutes long and are the perfect way to get over a busy week, especially when they take place in the comfort of your own home.

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What Is A Full Body Massage

smiling woman having neck massage at home
| A full body massage aims to melt away areas of tension and soothe muscles into deep relaxation

A full body massage includes Swedish massage techniques such as effleurage and petrissage. These techniques, specifically designed to relax your muscles and melt away targeted areas of tension. Unlike deep tissue or sports massage however, the emphasis is not just on rehabilitation and treating injuries. Instead a full body massage also releases psychological stress and anxiety to give an overall feeling of wellbeing.

Benefits Of A Full Body Massage At Home

A full body massage relaxes tight muscles and reduces tension. But it also goes a lot further. Whether it’s for 60 minutes or 90, a massage gives the mind the opportunity to quieten and be still. This has been proven to reduce the levels of stress hormones such as cortisone in your body. In turn this can aid sleep, reduce blood pressure and boost the immune system. Full body massage also benefits depression and associated conditions like IBS (Irritable Bowel Syndrome) and fibromyalgia(1).

Who Is A Full Body Massage For

A full body massage is for anyone who wants to reduce stress and anxiety and relax painful or tense muscles. They’re also great if you’re feeling tired or just plain run down. A full body massage is also an ideal introduction if you haven’t had a massage before.

Areas A Full Body Massage Can Include

Personalize your full body massage. If certain areas don’t require attention, just let your massage therapist know and I wll tailor the experience to your needs.

Neck And Shoulders

Woman Having massage to her shoulders
| As well as easing tension, a full body massage from a qualified massage therapist can unlock a wealth of proven health benefits

The muscles of your neck and shoulders are areas of tension from stored stress and anxiety. You will often feel this across your upper back. This can radiate up your neck into your jaw or across to the deltoid muscles of your shoulders. It can even go down into your arms, especially if you do a lot of typing or clench your fists when things get hectic. The main muscles involved here are the upper part of your trapezius, your deltoids and your rotator cuff muscles. If you often find yourself rubbing the back of your neck or the top of your shoulders, a massage to this area will help.

Upper Back

If you spend a lot of time sitting, standing still, or generally have a sedentary lifestyle, you will feel it in your upper back. Especially if you have a poor posture. Hunching over a desk or looking down at your phone causes your trapezius to be over stretched and therefore weak. This results in pain which can also be felt in your rhomboids between your shoulder blades. Also the upper part of your erector spinae, which runs alongside your spine. Massage will relax these over-extended muscles and leave them feeling a lot looser.

Lower Back

Lower back tension can affect the rest of your body. Whether a dull ache, a sharp pain or both, it can force you into unnatural postures for standing, sitting, and every action in between. And because tight muscles are more prone to injury, the result can be a strain, sciatica or even a slipped disc. Prolonged sitting is again the main culprit, but also poor lifting technique in or out of the gym. The main muscles involved here are your lats, the middle and lower part of your erector spinae and your QL. Effluerage to this area, especially your Quadratus Lumborum, can soothe away tension and improve your overall feeling of wellbeing. I recommend full body massage always includes treatment for your lower back.

Chest

The main muscles of your chest are the pectorals and their job is to move your arms across the front of your body. And anything that causes your arms to be in front of you rather than at your sides is shortening those muscles. Common examples of this include computer work, driving and texting. You might not notice any direct effects from this in your chest unless you lift weights, but a tight chest contributes to rounded shoulders(2). If you have issues with your upper back, this is probably a factor. Massage to this area will help you achieve a good overall posture whether you’re sitting or standing.

Abdominals

Whether or not you have a six pack, your abdominal muscles are there and they’re probably tight. Prolonged sitting causes them to be compressed, tensing up and getting weaker. Doing some ab exercises at the gym can help to improve tone and strength, but few people ever stretch these chronically short muscles. This shortening pulls your upper body forward and down, exacerbating the overstretching of your upper back muscles. It is also possible that your tight abs are contributing to gastro-intestinal issues such as IBS, bloating and cramping(3). Massaging your abdominal area is not only relaxing but can have benefits that are felt elsewhere in your body.

Arms

woman having arm massage at home
| Massage to your arms can release a lot of tension

Most people don’t realise how in need of a massage the muscles of their arms actually are. But constant computer use, driving around York, and carrying heavy bags all takes it’s toll, as does weight training, golf and racket sports. The strain is greatest on your biceps and forearms, which is why they are included in a full body massage. The main muscles involved are the tricep brachii, the bicep brachii and the brachioradialis. But massage to the back of your arms, the triceps, will also have its benefits.

Glutes (buttocks)

Your glute muscles, otherwise known as your buttocks, are often overlooked in massage but are the source of many issues elsewhere in your body. Prolonged sitting through the day, whether this is at a desk, driving or watching TV, restricts blood flow through the muscles. Running or weight training, such as squats and deadlifts, causes tension. Combined with a lack of stretching this can lead to inactive glute muscles that are unable to do their job. And this can lead to an over reliance on your back and hamstring muscles. The result is lower back pain and even sciatica(4). Massaging your glutes will restore blood flow and reduce tension, allowing them to function correctly.

Calves And Hamstrings

Your calves and hamstrings are the muscles at the back of your leg. Once again, they are often the victims of prolonged sitting or standing as it can cause them to tighten up. This will in turn pull your pelvis out of its corret alignment and contribute to lower back pain and sciatica. The main muscles involved in the calves are the gasctrocnemius and soleus. While in the hamstrings it’s the semitendinosus, semimembranosus and biceps femoris that will benefit. Massage to these muscles will help to correct pelvis alignment, increase flexibilty and reducing cramping.

Quads (thigh)

Your quads are the muscles of your thigh and run from your pelvis to your lower leg. They straighten your leg at the knee but also flex your hip. Because of this they are most affected by sitting, becoming tighter at the top and overstretched lower down. Like tight hamstrings this can pull your pelvis out of alignment as well as causing pain in your knee. The main muscles involved are the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. Massage to your quads can make your hips feel a lot looser as well being relaxing overall.

Shins

woman having full body shin massage at home
| Your shins will thank you for a full body massage

The main muscle of your shins is the tibialis anterior and it’s main job is to flex your foot towards you. Pain or tightness in this area is often incorrectly labelled as shin splints, which is a different, specific condition. If you do a lot of walking or running, or just spend a lot of time sitting, it is very likely you will have tight shins. Given the tibialis anterior’s lack of routine attention, massage provides a surprising source of relaxation for this often-neglected muscle.

Book A Full Body Massage At Home

If you would like to book a full body massage at home in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue  massage and Swedish massage. For more information on booking click here

Jaw Pain Massage For Bruxism And TMJ

Woman With TMJ Jaw Pain Massage In York
| TMJ jaw pain can have several symptoms and causes

TMJ stands for TemporoMandibular Joint. This is the hinge joint that connects your lower jaw to the temporal bone of your skull, allowing it to open and close and move side to side. Muscles and ligaments actively stabilize the disc within the joint. It can also be the source of jaw pain which can be relieved by massage. This is also known as TemporoMandibular Joint disorder or TMJ disorder. There are several symptoms and causes for this.

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Symptoms Of TMJ Disorder

Jaw pain or pain in your facial muscles are the most common symptoms, but not everyone will get this. Other symptoms include:

  • Clicking or grinding when moving your jaw
  • Pain or muscle spasms in your head, neck or shoulders
  • Headaches and dizziness
  • Discomfort when chewing, talking or yawning
  • Ringing in your ears (tinnitus)
  • Difficulty opening or closing your mouth comfortably

Causes Of TMJ Disorder

TMJ Massage In York Anatomy
| Through a focused approach, massage therapy tailors solutions to your specific TMJ pain, providing targeted and effective relief

There are several main causes of TMJ and more than one might be responsible for your symptoms.

  • Stress or anxiety, both of which can tightness in your neck and shoulders and therefore your jaw.
  • Stressful situations can trigger teeth grinding, also known as bruxism, where your teeth involuntarily clench. It can also happen when you are asleep.
  • Poor posture, which can lead to shortness of muscles in your shoulders and neck.
  • Whiplash, which can result in poor posture or tightness in muscles
  • Constant chewing, such as chewing gum, as this can lead to tired, weakened, or over-developed jaw muscles.
  • Frequent phone use, especially with a dominant side or cradling the phone between your head and shoulder, can lead to shortened muscles and jaw pain.

Massage In York offers relief for all of these conditions associated with jaw pain.

How Massage Can Treat Jaw Pain

By directly targeting the affected muscles, massage effectively relieves or helps treat many common causes of TMJ disorder(1). Most people react to stress by clenching their jaw, neck or shoulders, which leads to shortness and tension in muscles. Even if this isn’t the origin of TMJ disorder it can make it worse. Similarly, teeth grinding (bruxism) can be the cause of TMJ disorder, a symptom or both. Massage can help with mental relaxation as well as relaxing muscles which can break the cycle of tension and stress.

Poor posture might be the result of something as obvious as frequent phone use or working on a computer all day. Or it could be something less obvious such as a lower back issue. This can cause an incorrect posture further up in your spine, such as pushing your chin forward. In turn this shortens muscles in your neck which causes incorrect jaw alignment or tension in the TMJ area.

Addressing the root cause, such as lower back tension through lower back massage, can provide lasting relief for jaw pain linked to poor posture. Therefore much longer-term relief is available rather than offering only temporary solutions in the jaw area. Therapy should then be carried out along the spinal muscles to rectify postural issues.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Sciatica And Lower Back Pain – How Massage Helps

Sciatica and lower back pain in general can have many causes, some of them more serious than others. In most cases, massage can provide significant relief from muscle tension or inflammation.

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What Is Sciatica And Lower Back Pain?

Sciatic Nerve For Sciatica Massage In York
| The sciatic nerve runs from the hip and down the back of your leg to your foot

Sciatica is pain in your lower back and leg that is the result of pressure on your sciatic nerve. This runs from your hip down the back of each leg as far as your foot. It activates and supplies sensation to the muscles in the pelvis, legs and feet. As a slipped disc could be the underlying cause of your sciatica, a visit to your doctor as soon as possible is advisable. But it could be the result of tight muscles in your lower back, glutes or your leg. These can become inflamed and press on your sciatic nerve, which can cause chronic, long-term pain if left untreated.

Sciatica is a condition which involves pressure on your sciatic nerve, but isn’t necessarily related to general lower back pain. Tightness in your hips or lower back, or a weakness on one side of your back, can often lead to lower back pain. This is typically ongoing and uncomfortable yet bearable. However it can flare up into a debilitating injury from something as simple as bending down to tie your shoelaces.

Symptoms Of Sciatica And Lower Back Pain

Depending on the original cause of your pain, there are a variety of symptoms you could have. You might feel one or more of the following, or your symptoms could change. For example, it can be quite mild and have very little effect on your life, or it can be so severe you are unable to do everyday tasks. It might come on gradually and get worse over time, or it might be sudden and intense.

Also the way people experience sciatica and lower back pain can vary considerably. It might be a dull ache that you only feel in your lower back, or it might feel more like a burning sensation that can extend to the back of your legs or even your feet. You might have muscle spasms and tightness in your lower back, upper back or hips, and you might only feel pain after prolonged sitting or prolonged standing (1).

Is It Sciatica Or Lower Back Pain

Sciatica and lower back pain are not the same, though they can have similar causes. Unlike lower back pain, sciatica uniquely transmits its characteristic pain down the leg and foot, even though both can originate in the lumbar spine. The difference is, a muscle spasm in the lower back can cause back pain, but only if the muscle presses on or impinges the sciatic nerve will it cause sciatica. Sciatica can also result in leg tingling, numbness or weakness that can cause your leg to give way when you are standing. Sciatica pain usually affects one leg and is more burning or sharp compared to a dull ache or throb.

The specific location of the sciatic nerve compression determines the symptoms you experience. L4 issues usually cause problems with your thigh and you might feel weakness when straightening your leg. L5 issues can go as far as your big toe. They can also cause numbness on top of your foot, especially between your big toe and second toe. S1 issues are more likely on the outside of your foot and little toes. You might also have weakness when trying to stand on your tiptoes.

Common Causes Of Sciatica And Lower Back Pain

Sciatica and lower back pain that does not involve your sciatic nerve generally have the same causes:

Bad Posture Needs Sciatica Massage In York
| Which of these common examples of bad posture most matches your own?

Poor Posture

Whatever the cause of poor posture the result is weakened, tight muscles or muscles doing work they’re not designed for. For example, tight muscles on one side means that the other side has to do extra work. This can increase the chances of a strain on either side.

Heavy Or Awkward Lifting

Heavy lifting, or lifting in awkward ways, can put stress on areas already susceptible to injury. Bending forward at the waist and twisting to pick something up with one hand is an example of awkward lifting.

Sitting For Long Periods

If your job involves a lot of sitting, many muscles will become shortened and weak. The most affected areas are usually the hip flexors and hamstrings. In turn this prevents the hips being in their correct position which puts pressure on the lower back.

Being Overweight

The more overweight you are the more likely you are to have poor posture and the more stress there is on your back. This can cause chronic lower back pain and lead to a slipped disc or sciatica.

How Massage Can Help Sciatica And Lower Back Pain

Most causes of sciatica and lower back pain can be relieved by sports massage from a massage therapist(2). If the cause is a slipped disc, your muscles can become inflamed and further press on the sciatic nerve. This can be close to the injury or further down your back or your leg. If the cause is poor posture, whether from being overweight, awkward movements at work or prolonged sitting, sports massage can loosen tight muscles. This allows them to work correctly and be strengthened evenly on both sides so there are no imbalances. Sports massage can also reduce muscle spasms and increase blood flow which speeds up the healing process.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here