| 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.
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
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 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
If you get pain after horse riding you’re not alone. Whether it’s hip pain, lower back pain, knee pain, inner thigh pain, sore legs or even a sore bum. But it might not be your technique that’s the problem. Horse riding can create muscle problems but it can also make existing ones worse. It doesn’t matter if they originated at work, while mucking out stables, or from poor posture in general, horse riding can exacerbate them. So let’s take a look at a few common reasons for pain after horse riding. As well as what could be causing them and how to treat or even prevent them.
Hip pain after horse riding is a result of riding position and tight muscles at the top of your leg. Although mainly on the outside of the hip, the discomfort can extend to both the front or back. Regardless of your riding style, the constant shortening of the tensor fascia latae and gluteus medius muscles due to an unnatural position is the primary culprit behind the discomfort. Basically the bigger the horse, the greater the distance between your feet, and the worse it is for your hips. Also, prolonged sitting, particularly with poor posture, compounds the hip strain. Whether this is at a desk, driving or watching TV, your hip muscles are in a shortened position.
Treatment And Prevention
There is little that can be done to alter your riding position but regular stretching of the affected muscles can help to keep them flexible. Unfortunately knowing exactly which muscle is the problem and how to do the appropriate stretch effectively isn’t easy. And sitting all day and riding demands more than just a few minutes of stretching to address bad posture anyway. A deep-tissue sports massage from a qualified massage therapist is the best answer.
Lower Back Pain After Horse Riding
| Upper and lower back issues often occur together after horse riding
Lower back pain after horse riding can, like hip pain, be caused by being seated for long periods. But that doesn’t mean that horse riding isn’t also responsible. If your upright posture comes more from arching your back than correctly engaging your postural muscles then you are causing the muscles of your lower back to become tight. As well as this, your spine isn’t able to act as a shock absorber each time you drop back into the saddle when you ride(1). This can further exacerbate muscle inflammation which can press on your sciatic nerve, leading to sciatica.
Treatment And Prevention
Like hip pain, reducing the amount of time you are sitting down can help lower back pain. If you’re just getting the occasional twinge after riding, stretching your upper thigh, hamstrings and glutes (bum) can help. The goal is to be flexible enough to maintain an upright posture using your core muscles in your abdomen. This probably means you’re going to need to do some core exercises to get them up standard. If you’re not just getting lower back pain after horse riding but find it’s a more chronic issue that affects you throughout the day, massage is the better option. If left untreated it could go on to develop into sciatica or even a slipped disc. And this could keep you out of the saddle for several weeks.
Upper Back Pain After Horse Riding
If you have upper back pain after horse riding the cause is having a slumped posture. This can be while standing, while sitting or while riding. Instead of sitting upright with arms and shoulders relaxed, riding, driving, computer work or even mobile phone use puts your upper back into a more rounded position. Having your arms forward, such as driving or riding, shortens muscles in your shoulders making a proper posture more difficult. This can also lead to neck and shoulder pain after horse riding.
Treatment And Prevention
The first thing to address if you have upper back pain after riding is your general posture. When you’re standing keep your back straight, your shoulders relaxed and your head up. Computer work and mobile phone use means your head is down looking at a screen, weakening you neck muscles. So the same applies when sitting down. Maintain an upright posture which has your spine in its natural, neutral position. Stretching can be of some benefit to easing neck pain, but it is difficult to effectively stretch the upper back or shoulder area. A deep-tissue massage can lengthen and relax the muscles in the upper back and shoulders, making it easier to maintain a correct posture on or off your horse.
Inner Thigh Pain After Horse Riding
Inner thigh pain after horse riding is one issue not directly caused by being in the saddle. Instead this can actually lengthen your adductors and other muscles of your inner thigh. The problem comes, once again, from long periods of sitting or standing, combined with the hard work your inner thigh muscles continuously have to do while you are riding. Although squeezing with your legs might help to keep you in the saddle, it also tightens the muscles. In turn this can affect your hip alignment making a good riding position difficult and go on to cause lower back pain.
Treatment And Prevention
Like hip pain, inner thigh pain after riding comes from being in the saddle with your legs around a horse. No change to your riding technique can help. Instead, regular stretching of your inner thigh muscles, like doing a beginners version of the splits, can help with flexibility. If you’re already getting inner thigh or back pain after riding, you’re going to need some deep-tissue massage first. Relaxing your tight adductors, shortened hips and hip flexors will go a long way to help. It will also ease or prevent associated lower back problems.
Knee Pain After Horse Riding
| Knee pain after horse riding can develop into something more serious and long term if left untreated
Knee pain after horse riding generally has 2 main causes depending whether it came on suddenly or gradually over time. If it was sudden, especially after a fall or abrupt movement, it is probably a strain or tear. This could be to a muscle, tendon or ligament and should first be checked out by a doctor to establish severity. If it came on gradually, especially after riding, the cause is more likely to be tight muscles in your leg.
Treatment And Prevention
Where your knee pain is offers a good guide as to which muscles are causing it. If it’s at the front it’s probably your thigh muscles that are tight. The inside your sartorius or hamstrings, the back your hamstrings or calf. While the outside of your knee is most likely to do with a tight IT band. Fortunately, consistent and correct stretching can effectively resolve early-stage tightness in your muscles. But to be sure you’ve identified the right muscles and they are getting sufficient attention, a deep tissue sports massage is the answer.
Sore Bum After Horse Riding
| Besides the superficial glute muscles that make up the buttock there are many deeper muscles that control the hip
A sore bum after horse riding means you’re getting sore glutes, which is what the buttock muscles are called. The main muscle of the glutes is the gluteus maximus, with the gluteus minimus and medius beneath it. Their main job is to help you straighten up after bending forward as if to touch your toes. But lifting your leg out to the side and stabilising your hips is also part of their roles. As with hip pain after horse riding, a sore bum comes from your glute muscles being in a shortened position. As usual, this can also come from sitting down for long periods. Unfortunately the glutes are often are often weak or not working correctly but frequently neglected as a source of lower back and hip pain.
Treatment And Prevention
Tight or weak glute muscles can also get lazy and force your lower back to do all the work instead. Therefore, given the amount of work it’s already getting when riding, proper glute function is important. Stretching can help to keep the gluteus maximus loose but the deeper muscles will probably require some massage work. This is especially likely for horse riding due to the strain placed on them.
Horse riding doesn’t have to be painful, or leave you with aches and pains for several days after. With some deep tissue massage to get you started, regular stretching can keep your muscles loose, relaxed and flexible.
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
Whether you’ve just started jogging or you’re a veteran of pounding the pavements (or treadmill), pain after running is a common complaint. It might start as a niggling twinge, but could become a permanent part of your run if left untreated. It could even cause further problems elsewhere that leave you unable to train, so don’t just ignore what might currently be an annoying discomfort. Getting a massage for pain caused by running is the best way to stop it becoming more serious.
There is a reason that running is such good exercise – it’s hard work. And it’s hard work because it involves all the major muscle groups in your lower and upper body. This includes stabilisation and shock impact by your core, while your arms, shoulders and back help maintain balance and momentum(1). The precise use of muscles depends on your running action and whether you prefer sprints, long distance or something in between. But however you run, if you push yourself things can get uncomfortable by the time you reach the finish line. However, that’s not the same as your shins hurting every time your foot hits the ground or waking up the next day with lower back pain.
If left untreated, pain can cause you to alter your running action so the affected muscle doesn’t have to work as hard. For example, knee pain can cause you to rotate your hip internally or externally from where it should be. And this just adds a new issue which is likely to cause you problems in the future. In this case, shin, hip or even lower back pain.
So let’s take a look at some common problem areas and what might be causing them.
Knee Pain After Running
| Knee pain after running isn’t always a sign of damaged cartilage. It can also be due to muscle or ligament issues
Many people automatically assume that knee pain after running is a sign of cartilage damage. And while this is a possibility, it could also be related to ligament or muscles issues. Hundreds or thousands of steps per run, especially on concrete or tarmac, takes its toll on shock-absorbing cartilage. And once the damage has occured, treatment options arae limited.
Ligaments, of which there are 4 main ones, hold the bones of the upper and lower leg in place. They can become damaged by over extension, such as a sudden turn, though this is unlikely if you’re just out for a run. Instead it is muscle issues, even without injury, that are the cause of most knee pain after running. The hamstrings at the back of your thigh and the quadriceps at the front can become tight and inflamed. And because they pass over your knee this can lead to pain above, below or along either side of it.
Massage For Knee Pain After Running
To rule out potential cartilage or ligament damage, initial examination of knee issues by your doctor is crucial. This is especially important if it is severe, came on suddenly or there is any swelling. After ruling out anything serious, issues through an initial medical examination, a targeted massage can treat knee pain caused by running. It can also reduce inflammation and help to relax tight muscles in your legs to treat or even prevent knee pain.
Shin Pain After Running
| The most common cause of shin pain is shin splints
Shin pain, usually known as shin splints, refers to pain below the knee and above the ankle. But another possibility is a stress fracture. Shin splints cause pain that radiates down the majority of the lower leg and tends to feel worse the day after exercise. A stress fracture is only painful at the site of the injury and feels slightly better after a day’s rest.
The most common cause of shin splints is weak muscles at the front of the lower leg and stronger, often tighter muscles at the back. Beginners can develop the problem from trying to progress too quickly, but a seasoned veteran can also suffer. This is especially likely if a build up of injuries or muscle imbalances has lead to an improper running action(2).
Massage For Shin Pain After Running
If running gives you painful shins you should reduce your training to a level that doesn’t aggravate it. This might mean that you have to take a break from training for a few weeks. Also, given that muscle tension and imbalances are likely to have at least contributed to your shin pain, massage to the lower leg will help correct this. This includes the calves at the back and tibialis anterior at the front. Your upper thigh muscles may also benefit from massage if the issue has progressed to other areas.
Hamstring Pain After Running
| Hamstring issues can be a sign of weak or tight glutes
Hamstrings are the muscles at the back of your upper thigh, extending from your pelvis down to your lower leg. Bending your knee and powering explosive movements like deadlifts and squats rely heavily on the hamstrings. Long periods of sitting, whether it’s at a desk or watching TV, causes them to shorten and become tight. And they can also become inflamed by running, especially if it involves inclines. The result is pain after running that isn’t just due to sore muscles but to areas of tension (knots). These can in turn progress to strains and tears if left untreated.
Hamstring pain can also affect your running action. Shortening your stride in an attempt to stop you aggravating the problem area. It can also pull your hips out of alignment which can lead to lower back pain.
Massage For Hamstring Pain After Running
Painful hamstrings after running, whether caused by tension, knots or inflammation, can benefit from massage. Having a deep-tissue sports massage will relax and lengthen your muscles to increase flexibility. Hamstrings can also benefit from a sports massage after running as it helps to prevent soreness the next day. This can also help your pelvis to return to its correct alignment and ease lower back problems.
Lower Back Pain After Running
As mentioned above, tight hamstrings can be the source of lower back pain. But there are other possible causes.
Gluteus Medius
One potential cause is a tight or strained gluteus medius muscle, which is deep under your gluteus maximus. Together these are better known as your buttock. The job of the gluteus medius is to abduct your hip, to move it outwards away from your other leg. Plus it stabilises your pelvis and keeps it level when one foot is off the ground, such as when running. Sitting for long periods can cause a lack of flexibility in the glutes, which can radiate into the hip. And putting in the miles, especially on hard surfaces, can lead to painful glutes.
Tight or painful glutes can then lead to weak glutes from lack of proper use. And this means muscles in the lower back have to take over the job of hip adduction when walking or running. This is why some people have to swing their leg out and forward to run rather than just straight forward. Overworked lower back muscles, forced to compensate for weak glutes, cause inflammation and pain
IT Band
| A tight or inflamed IT band can be the cause of pain in various other places
The IT Band is a thick band of connective tissue and fascia that runs from your hip to the outside of your knee. It works with muscles to extend your hip and, like the gluteus medius, with abduction. Plus it helps to rotate your leg and stabilise your knee. Running can cause your IT Band to become inflamed, especially if you have poor technique. Which in turn can lead to hip or knee pain after running. And because it connects to your hip it can also affect your gluteus medius muscle, which as stated above, can cause lower back pain.
Lower Back Issues
Although lower back pain often has its source elsewhere, that doesn’t mean the problem can’t simply be with the muscles of your lower back. And it can also be the case that your lower back is causing problems in other areas. An example is a misaligned pelvis putting more stress on one leg, and one knee, than the other. This can be caused by prolonged sitting or standing with poor posture, muscle imbalances or injury. Injuries, such as strains, tears or even a slipped disc, usually occur with heavy or awkward lifting. But sometimes a sneeze or just bending down to tie your shoelace can be enough to cause a significant injury. Especially if there is already an underlying issue.
Massage For Lower Back Pain After Running
If you get lower back pain after running, massage to the affected muscles will help to reduce areas of tension and inflammation. Along with any scar tissue that might have built up due to injury. As mentioned above though, your lower back issues may well be a symptom of muscles problems elsewhere. Therefore you would also benefit from massage to the areas that are the source of your lower back pain.
Shoulder Pain After Running
| Shoulder pain after a run can be due to chronic stress or anxiety
Shoulders generally aren’t the first place people think they might feel pain after running. After all, it’s your legs that do all the work and take most of the impact. But if running makes your shoulders sore or you wake up the next day and they feel tight, you know this isn’t the case.
Your arms swing as part of your running action and it is your shoulders that are making this happen. If you have tight muscles, whether from stress or tension, you might be shrugging your shoulders as you run. This can cause pain and inflammation which makes the situation worse the next time you train. This would be felt mostly in your neck and the top of your shoulders.
If the pain is closer to your shoulder joint or upper back the problem is more likely to be with your rotator cuff. An indication of this is if reaching overhead causes discomfort, or if the pain is worse lying on your side(3).
Massage For Shoulder Pain After Running
Stress or poor posture can manifest as tension in your trapezius, leading to shoulder pain after running. This muscle extends from the centre of the back up to your shoulders and neck. By applying deep tissue massage to the trapezius, you can ease its tension, promoting a more relaxed running action and improving shoulder mobility.
If the issue is more to do with your rotator cuff, massage can help to reduce tension and inflammation in the affected area. It can also increase flexibility and allow the muscles to regain strength and functionality.
Summary
These are some of the most common areas you could feel pain after running along with the most common causes. But running is tough on your body and affects many other muscles. So while discomfort might just mean you’re pushing yourself, pain is your body’s way of telling you something isn’t right. Don’t ignore it if you want to stay healthy, see a massage therapist.
Book A Mobile Massage
If you would like to book a massage for pain after running 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 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.
| 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:
| 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
If you are looking for the best treatment for cellulite you have probably realised they have some things in common. Whether it’s creams, lotions, lasers or surgery they tend to be expensive, unproven and can be very invasive. But what you might not have considered is that having a massage is not only relaxing and therapeutic, it can naturally get rid of visible cellulite. As a massage therapist I have massaged hundreds of clients for varies issues. This includes pain, tight muscles, strains, knots, anxiety and more. And many times I’ve been told something along the lines of, “This might sound silly but, I don’t seem to have as much cellulite and I look more toned.”
Let’s take a quick look at what cellulite is and why it isn’t silly to suggest that massage treatment can help.
Cellulite is simply fat that is acting against connective tissue and therefore gives the appearance of an uneven surface. It is most commonly visible on your thighs, buttocks and stomach but can also affect arms, breasts and hips(1). Although it is not at all harmful or a sign of being overweight (slim women have it too) the more fat there is the more cellulite might be visible. Factors that can make the issue worse include age, poor diet, an unhealthy lifestyle, genetics and pregnancy. For more information on this read my article here
The Causes Of Cellulite
So if cellulite is natural how can massage help? Well it can not physically get rid of cellulite any more than it can get rid of fat. But according to healthline.com, “Creams don’t remove the cellulite. Instead, they temporarily reduce the appearance of it. The fat cells still exist under the skin.” And the same applies to massage. From experience and client feedback however, I have noticed that massage can reduce its appearance. It can also give a more toned look to treated muscles. In other words, it is an effective and natural treatment for cellulite.
The reason for this is that your lifestyle will almost certainly involve something that has a detrimental effect on your body. This might be an active lifestyle that includes a busy job and lots of exercise. It might be more sedentary and leave you working at a desk all day, driving or watching TV. It might be that your days are stressful and leave you feeling anxious and in need of a drink or some comfort food. Or it could be a combination of all three. Whatever it is the result will be tight muscles, knots and the build up of scar tissue. By impeding blood flow, these restrictions compromise the body’s natural detoxification processes. This can cause toxins to build up and potentially lead to further health concerns.
The result is that cellulite becomes more visible than it otherwise would be. And massage to the affected areas, or even to the body as a whole, can reverse this.
How Massage Is A Treatment For Cellulite
Reduced scar tissue and relaxed muscles enable optimal blood flow. In turn this leads to improved nutrient and oxygen delivery and efficient toxin removal. Ultimately this enhances the appearance and function of the muscles.
This is why I believe massage is an excellent treatment for cellulite, as it reduces its appearance in a natural and beneficial way.
How Many Sessions Will I Need
| Reduce the visibility of cellulite with massage
Like all issues that can be helped by massage, how much treatment you require for cellulite depends on several factors. These include the condition of your muscles, your overall health and fitness, and how well your body responds to massage. In this case it also depends on how visible your cellulite currently is. One massage should be enough to make some difference. However, it might be a few days later that you really notice the benefits. After which, further massages will continue the improvements and maintain them.
Massage Treatment For Cellulite Summary
As I said earlier, like any other treatment for cellulite, massage can not physically get rid of it. But I have seen it become less visible even when treating cellulite was not the purpose of the treatment. And many clients have confirmed this. So if you would like to book or have any questions get in touch.
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
If you struggle to find the time to look after yourself between juggling work, family, friends and day-today life, you’re not alone. But rather than your physical and mental health being an afterthought it should be a priority. Receiving a professional massage at home is a good way to start for many reasons. As a qualifed massage therapist and personal trainer I’m well aware of the benefits and how important it can be.
| With a massage at home you are in control of all aspects of all aspects of the treament
Arranging for a massage therapist to come to your home is far more convenient than going to a spa or clinic. Finding the time amongst a busy schedule to commute through traffic is bad enough. But add to that the stress involved and it hardly seems worthwhile. If you don’t need to leave your home for treatment you can instead just enjoy the many benefits of massage therapy.
Also you are in full control of the setting. You can decide on the lighting, the temperature, whether or not you want relaxing music, to chat or just silence. You also know exactly who is going to give you your massage and what my qualifications and experience are. And that I specialise in various techniques that will best suit your requirements. Whether that’s a deep tissue massage to relieve muscle tension, a sports massage for injury rehabilitation or a Swedish massage for relaxation.
Additional Benefits Of A Massage At Home
| After a home massage there’s no need to fight the traffic and drive home. You can just relax.
Unlike a massage in a spa or clinic, a massage at home allows you to extend the benefits long after the session is over. Already in the comfort of your own home you can continue to relax without having to rush back to the chaos of the outside world. You can enjoy a drink, take a hot bath or shower, read or just simply rest. Whatever you feel like doing to make the most of your massage and continue its therapeutic effects. This can turn a one-hour experience into something that continues to benefit you for far longer, allowing for an even greater sense of rejuvenation.
Flexible Hours
Getting a massage at home also means you don’t have to stick to strict appointment schedules or 9-5 opening hours. At a spa or clinic you will probably have to book well in advance and their availability might not match yours. If you have an irregular schedule or need to see massage therapist urgently this can be a major issue. But you can book a massage at home with a lot more flexibility. I am available throughout the day and until 9pm in the evening, often at short notice. This allows you to book whenever you feel the need for relaxation or relief from muscle pain or tension.
Additionally, having the massage in the comfort of your own home eliminates any self-consciousness that may arise in a more public setting.
Personalised Massage For Optimal Results
| For targeted results, experience a personalised massage at home
When it comes to having massage therapy, one treatment should never be just like the rest. Our bodies are unique and we all have different requirements, preferences and desired outcomes that we expect from a massage. That’s why a massage at home is personalised to each individual to provide the best results. As a qualified massage therapist, I understand the importance of adapting the massage experience to meet your specific needs. Whether that’s pain relief, post-op rehabilitation, pre or post event treatement, improved flexibility or simply relaxation. I use different techniques, muscle anatomy knowledge and many years experience to improve your issue with each session. By communicating your unique requirements I will provide a massage at home that gives you maximum benefits.
As I am qualified in sports massage, deep tissue massage and Swedish massage I can address your specific issues. Whether this is chronic pain, muscle tension, mobility issues or something else. The combination of my experience and knowledge from various health and fitness fields allows me to address your specific needs and relieve any discomfort or tension. This is one of the many advantages of a personalised massage at home.
Complement Your Home Massage
Another benefit of a massage at home is the chance to ask for further help and guidance. As I am also a qualified personal trainer I can provide insights and recommendations on stretches, exercises and practices that can complement your massage and promote long-term health. This will help you maintain the benefits of the massage between sessions.
Emotional Health
In addition to addressing physical concerns, a massage at home can also cater to your mental and emotional wellbeing. Stress, anxiety, and tension can take a toll on your overall health. By creating a calm and soothing environment in the comfort of your own home, I can help you relax and unwind. Soft lighting and gentle music can enhance the relaxation experience and promote a sense of tranquility and inner peace. Furthermore, it allows for more open communication. During the session, I encourage clients to provide feedback on the pressure, techniques, and areas of pain or tightness. This feedback is invaluable in ensuring that the massage is tailored to your preferences and comfort level. By actively participating in the massage experience, you can have a greater sense of control.
Reducing Stress And Anxiety Through Massage
| Working from home can be stressful, but getting a massage at home isn’t
Stress and anxiety can manifest in various ways which can affect both your physical and mental state. High levels of stress or even low levels of chronic stress can lead to numerous symptoms. These include tension headaches, muscle pain, illness, irritability and difficulties in focusing. Anxiety is more likely to present itself as a persistent feeling of unease, restlessness, fear and difficulty in sleeping. As both of these conditions have a detrimental effect on your overall mental health they will also reduce your quality of life in general.
Massage therapy has been shown to have significant mental health benefits(1). By receiving a massage at home you can enhance them further. The familiar surroundings and absence of external distractions allow you to fully immerse yourself in the massage experience. This promotes a sense of tranquility and inner peace which has been proven to reduce stress, anxiety and depression. The result is a much-needed mental break from the demands of everyday life.
Deep Relaxation And Decreased Stress
Massage can induce a deep state of relaxation, which in turn helps to reduce stress levels. Through the release of tension in muscles and tissues, your body enters a state of calm and relaxation. As stress diminishes, so does the mental strain associated with it, allowing you to experience relief from its physical and emotional effects.
Promotion Of Emotional Balance
| Yoga can help you relax and rejuvenate, but so can a home massage
Through home massage, the body’s natural production of endorphins and serotonin, often called the “feel-good” hormones, is stimulated. These hormones serve as natural mood stabilisers and can create feelings of happiness, calmness, and emotional well being. By stimulating the release of these neurochemicals, massage helps to rebalance emotions and provides you with a renewed sense of clarity and peace.
Relief From Anxiety Symptoms
People suffering from anxiety often experience a constant feeling of worry, restlessness and unease. Massage can help ease these symptoms by promoting a state of deep relaxation and reducing your body’s stress response. The gentle pressure can calm the nervous system, lower heart rate and reduce production of stress hormones such as cortisol. This results in an overall sense of tranquility, allowing you to find relief from your symptoms.
Improved Sleep Patterns
Sleep disturbances are common amongst people experiencing high levels of stress and anxiety. Massage can be valuable in addressing these sleep issues. By reducing tension and promoting relaxation, massage contributes to better sleep quality and duration. The combination of physical release, emotional balance and enhanced overall well being induced by the massage can greatly assist in achieving restful sleep.
The Convenience Of Massage At Home
Receiving a massage at home adds to the already significant benefits it offers for mental health. By eliminating the need to travel for a massage you can further reduce stress and anxiety associated with commuting. The comfort of your own home provides a familiar and secure environment, contributing to a deeper level of relaxation. Additionally, the convenience of a massage at home ensures access to regular treatment. This enables you to sustain the mental health benefits over time.
Save Money With A Massage At Home
Receiving a massage at home is a much more cost-effective option. Traditional spa or clinic massages are expensive, especially when considering the additional costs of transportation and parking. By eliminating these costs, you can enjoy the benefits of a professional massage at a more affordable price. This makes regular massage therapy more accessible and sustainable, allowing you to prioritise your well-being without breaking the bank.
Home Massage Offers Increased Accessibility
A massage at home is a more accessible option for people with physical limitations or mobility issues. You may find it challenging to visit a spa or clinic due to mobility constraints or transportation difficulties. By bringing the massage to your home you can benefit from the relief and relaxation therapy provides. This accessibility ensures that everyone, regardless of physical abilities, can enjoy have a access to massage therapy.
By offering massage at home I aim to make this therapeutic practice accessible to all.
Summary
| With a massage at home you get all of the benefits without any of the hassle
Receiving a massage at home offers numerous benefits for both your body and mind. The convenience, privacy, personalisation and cost-effectiveness make it an attractive option for anyone seeking therapeutic relief. As a qualified massage therapist and personal trainer I am dedicated to providing a professional and effective experience in the comfort of your own home. So don’t bother searching Google for “massage near me” when you can get one at home.
How To Book A Home Massage
If you would like to book a massage at home 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
A Swedish massage is what most people imagine when they think of a massage and it has many benefits. Research shows that a single session provides measurable results (1). This includes boosting the immune system and providing relaxation and stress relief. Plus if you’ve never had a massage before, a Swedish massage is an excellent introduction.
Massage history traces back over 5,000 years to ancient India, and practitioners developed Swedish massages in the 1850s. They were intended to improve circulation, ease muscle tension, improve flexibility and help the body to get rid of waste products. There is a variety of different strokes involved, but exactly which are used depends on what you and whoever is giving the massage agree is necessary.
What Is A Swedish Massage Like
A basic full-body Swedish massage will help with relaxation by easing overall stress and tension in muscles. It will also have a calming effect on the mind as it helps to remove toxins from the body and reduce your blood pressure and heart rate. The massage therapist will generally start on the front of your shoulders and work down the body and then your legs. With you then laying on your front the massage will continue back up your legs, lower back and then finish on your upper back and neck area.
However, a therapist can restrict a massage to certain parts of the body. A good example is the neck and shoulders, which are common areas of pain and tension. With you laying on your back the therapist can start the massage with the front of your shoulders and neck, which can be especially beneficial if you work at a computer or do a lot of driving. This is followed by treatment for the back of your neck, shoulders and upper back can be treated once you have turned over. Tension here can cause pain between the shoulder blades, tightness in the neck or even headaches and migraines.
Other common areas of Swedish massage are the back of the thighs and lower back, the front of the thighs and hip flexors, or the calves and shins. But it really just depends where you feel you need relaxing.
What Is A Swedish Massage For?
| Massage reduces stress and relaxes muscles
A Swedish massage can have many benefits. The most obvious is a feeling of relaxation and a reduction of stress and anxiety. Along with this is a feeling of less tension in your muscles as the two are very much related, with overall flexibility improved as a result. This can in turn help with sleep issues, whether this is getting to sleep, waking throughout the night or waking too early. The quality of your sleep will also improve.
Numerous studies have proven that other benefits of massage include a boost to your immune system. This is partly related to an increase in blood circulation. A Swedish massage also improves circulation of your lymphatic system and gets rid of toxins. This can help with water retention and feeling “bloated”.
Strokes Used In Swedish Massage
A Swedish massage can involve several different strokes, though not all of them will be used in every treatment. As always, the decision is with me, the massage therapist and you, the client.
Effleurage
The most common stroke used in massage is effleurage, which means, to touch lightly. It involves sweeping the general body part rather than concentrating on a specific area. For example, effleurage will usually be used on the entire back in order to warm up the muscles. Then different techniques, such as petrissage, are used on the lower, mid and then upper back.
Pettrissage
| Petrissage gently relaxes muscles
Petrissage comes from a French word meaning, to knead. This technique is deeper and involves more pressure. It is used to compress and squeeze underlying muscles to help relax and work out knots. It is similar to a deep tissue massage but less intense and more relaxation focused. If you are wanting a Swedish massage purely for relaxation, this technique can be left out.
Percussion
Percussion techniques involve hacking, chopping and cupping. These are just slightly different ways of gently “striking” muscles with different parts of the hand. This helps to relax your muscles and break down adhesions beneath the skin. It is a lot more relaxing and enjoyable than it sounds and is sometimes used at the end of a massage as a way to reinvigorate you. However, percussion can be left out if you want a Swedish massage to help with stress or sleep soon afterwards.
Stretching
As the name suggests this involves stretching various muscles and can be either passsive stretching or PNF stretching. Passive involves you staying relaxed while the stretch is applied. PNF stretching you gently push back against it.
Both will further increase flexibility and reduce tension. Although stretching isn’t generally part of a Swedish massage but can sometimes be useful.
Swedish Massage Summary
If you haven’t had a massage before, a Swedish massage is a good introduction. It is also an excellent way of finding out where your particular areas of tension are and where you hold stress. But if you are unsure whether you would benefit most from a Swedish massage or something else, just send me an email and ask.
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
I am a Massage Therapist in York where I offer sports, deep tissue and Swedish (relaxation) massage. I use these to treat a wide variety of issues and complaints. This includes relief from sudden or chronic, muscle relaxation to ease tension and knots, injury rehabilitation and reduction of scar tissue. Also pre and post-sport/workout massages to help muscles recover and ease or prevent injuries.
| Having your calf massaged can fix your heel pain, but it might also help stop your headaches!
Some issues are quite straightforward. For example, tennis or golfer’s elbow is pain on the outside or inside of the forearm usually the result of repetitive strain. This causes tension and inflammation in the muscles, treated by rest and massage to the affected area.
But things can get a lot more complicated.
If you have a pain in your foot when you run, or even just when you walk, you might have plantar fasciitis. You could try stretching or rolling your foot over a tennis ball, but this is just treating the symptom. The cause of the pain is more likely to be tight muscles in your calves. But why are they tight?
As a massage therapist I look for the source of the issue. In the case of foot pain (plantar fasciitis) I have seen this be caused by tight calves, which in turn was caused by an incorrect walking action. This was the result of tight hip muscles (gluteus medius(1)) which also caused lower back pain. As well as neck and shoulder pain!
How A Massage Therapist Can Help
The above example shows that some issues are not simply the result of over use or repetitive strain. Instead they can be complex and require not just massage to the affected muscles but also those that are causing it. In this case the lower back and hips. As an experienced massage therapist I can also offer stretches to help speed up recovery. Plus with a background in personal training I offer corrective rehabilitation exercises catering to all levels of fitness.
Book A Mobile Massage
If you’re looking for a massage 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
A sports massage for neck and shoulders can have many benefits besides just feeling good. They help to relieve stress and tension, correct poor posture and reduce the severity of your headaches. They can even prevent them altogether.
What Is A Neck And Shoulder Sports Massage
| The main muscles of the neck and shoulder
Although everybody is different, a neck and shoulder massage usually involves treating the same muscles. These are the trapezius in your upper back, the deltoid muscles of your shoulders and the muscles in your neck. You might also require some massage work to the rhomboid muscles between your shoulders blades and your rotator cuff muscles. Or even the erector spinae which run along each side of your spine. Each massage is unique to you, however.
Whether we are sitting or standing, at home or at work, we are frequently looking down at a screen. This could be your laptop, your phone, your ipad or your TV. This puts an unnatural strain on the muscles of your neck and shoulders which can lead to stiffness and poor posture. Combining this with stress and heavy lifting or exercise can leave you in constant pain that goes on to cause other problems. These can include headaches, jaw pain or insomnia, or it could progress into lower back problems too.
Other common causes of pain or discomfort include poor posture, which often comes from sitting incorrectly or for long periods. Also stress or anxiety, which can cause prolonged shrugging of shoulders and jaw clenching. As well as this, untreated injuries, whether recent or long-term, can result in tightness and inflammation.
A massage can help these issues by loosening your muscles to relax tension and correct imbalances (1).
Fix Headaches With A Sports Massage For Neck And Shoulders
While there are many things that can trigger a headache, one of the most common is tension in the muscles of your upper back, shoulders and neck. In turn this causes tension across your scalp and forehead. The usual culprits for this are poor posture and stress. A neck and shoulder massage can relax tight muscles in your neck allowing the head to be held in the correct position. This has also been shown to help reduce the severity and intensity of tension headaches and migraines, or even prevent them altogether.
Sports Massage For Stress And Anxiety
| Sports massage targeting the trapezius muscle can effectively treat pain between your neck and shoulders.
Different people hold stress and anxiety in different parts of their body. However, muscles in the jaw, shoulders and neck are among the most affected. This is because it is a natural response when under pressure, such as in a stressful or anxious situation, to shrug your shoulders. If this happens a lot it results in tight, shortened muscles which never properly relax and can cause chronic pain. It also increases the risk of injury. A neck and shoulder massage can help by softening the muscles and removing stored tension, which gives an overall feeling of calmness and relaxation.
Neck And Shoulder Massage For Jaw Pain
Another response to stress, besides shrugging your shoulders, is to clench your jaw or even grind your teeth. You might not even be aware that you are doing it. But whether it’s caused by teeth grinding from stress, tightness in the neck or an imbalance in the muscles of the jaw, jaw pain is most often felt in the joint just in front of the ears. A neck and shoulder massage can help by reducing stress in the body and relaxing tension in your muscles. This can reduce the damage done by clenching your teeth and can even prevent you from doing it at all.
A Sports Massage For Neck And Shoulders Can Improve Your Posture
| Poor posture caused by prolonged sitting or looking down at your phone can cause chronic neck and shoulder pain
Poor posture in the upper body is usually the result of too much computer or phone use, prolonged sitting or standing, or pain resulting from injury. But whatever the original cause, an untreated poor posture can very often get worse and even cause issues elsewhere. If you are looking down at a phone or ipad a lot you are weakening the muscles at the back of your neck and shoulders. If you work with a desktop computer you are more likely to be shortening those muscles and causing tension. Either way, the result will be a change from the natural curvature of your neck and upper back. This can cause pain, such as in the neck, shoulders or jaw, headaches, or even issues with the lower back. A neck and shoulder massage can relax tight muscles and correct imbalances to improve posture, all while reducing stress and tension.
Book A Mobile Massage
If you would like to book a sports massage for neck and shoulders 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
| A sports massage for lower back pain will relax tight muscles
As a massage therapist, 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.
| 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, working at a desk, or slumped on the sofa working at 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
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 greeter, 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
| 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 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
| 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
| 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.
| 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
| 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
| 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 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 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
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