How often should you get a massage is a common question I get asked as a massage therapist. But there isn’t a simple answer. It depends whether it’s a sports massage or something lighter and for what reason. Most people that have massages would probably like at least one every week, but cost is obviously an important factor. By timing the massages you get correctly however, you can maximise the benefits they give you.
How Often Should You Get A Massage For Relaxation
| Stress and anxiety can cause muscle tension which can lead to pain and even injury
A massage to help you relax, ease stress and anxiety and increase your overall wellbeing is very soothing to your body. Tension is lost from muscles, circulation is increased and the nervous system is calmed. Because of this there is no limit on how often you should have one, other than your level of stress. If it normally isn’t an issue for you but you’ve had a busy week or two, try once or twice a week until you feel more relaxed. It might only take a couple of sessions to get you back to feeling like your old self.
If you regularly have a stressful job and a hectic home life however, it could take longer. Stress is cumulative and can build up for weeks, months or even years. Because of this it could take a few massages to ease out all of that stored tension. After which, a regular maintenance massage a couple of times a month will help keep your body relaxed and healthy.
How Often Should You Get A Massage For An Injury
If you have an injury or are recovering from surgery, sports massage and stretching is ideal rehabilitation. It helps prevent the formation of scar tissue which would otherwise increase recovery time and restrict your range of movement. Plus massage increases blood flow to the area which helps to provide sufficient oxygen and other nutrients to promote healing(1). If that wasn’t enough, it also reduces pain naturally, without the need for medication.
A massage for an injury or after surgery is best done as an intensive, short-term treatment. Once or ideally twice a week treatment for four to six weeks. If this is to be done alongside other rehabilitation or stretching exercises you should first check that this okay. As healing and recovery progresses, massage frequency can be reduced to once a week or even once every two weeks. Depending on the cause of the injury, other muscles might benefit from massage to prevent future occurrences. For example, your slipped disc could be the result of long hours spent sitting at a desk which lead to tight back muscles and poor posture. Future back problems could be prevented by loosening those muscles with regular massage and stretching.
How Often Should You Get A Massage For Chronic Pain
| Chronic pain is unlikely to heal without treatment such as massage
Acute pain is that is felt at the time of an injury, such as a muscle strain or a tear, and is usually a sharp sensation. Chronic pain tends to be more of a dull ache or throb that persists for more than a few weeks. It can be the result of an injury that is developing or has developed scar tissue as it heals. But it is more likely to do with overly contracted muscles that cause tension and shortening. This means they can never properly relax. An example of this could be neck and shoulder pain from stress or working at a desk. Or it could be lower back pain from prolonged sitting or standing. These can go on to cause other issues such as headaches, migraines, sciatica and more.
Deep tissue massage or sports massage can be very beneficial in releasing muscle tension that is the cause of chronic pain. Initially one or two sessions a week is usually recommended which can become less frequent as things improve. However, research has shown that two or three sessions a week for the first four weeks is most effective(2). Overall the amount of sessions will be about the same, but cost and available time is a factor.
How Often Should You Get A Massage For Sport Or Exercise
Sports massage before competition or exercise has been shown to increase performance, reduce injuries and improve recovery time. Research has also shown that it reduces inflammation and stimulates the growth of new mitochondria(3). This means you’re a lot less likely to suffer from delayed onset muscle soreness (DOMS).
For best results, two or even three sports massages a week are recommended if time and your bank balance permits. If not, try to get at least one a week to reduce the chance of any developing knots becoming strains or tears. In the off season or during lighter training periods, you could instead have a Swedish massage once a week. Your nervous system, lymphatic system and circulatory system will thank you for the extra attention.
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
Tight muscles, strains and stress can have many different causes and symptoms, but they can all cause pain. Whether this is a mild discomfort or severe enough to prevent you sleeping or doing everyday tasks. A pain relief massage can have an immediate effect even if the original issue is not muscle related.
| The neck and shoulders and lower back are areas that can often benefit from pain relief massage
Your muscles and tendons are in use whether you are sitting at a desk or having a workout. And although lifting weights is more likely to result in a strain or injury, all can cause problems. Sitting, especially for long periods, shortens your hamstrings, calves and the muscles at the top of your legs. It also affects your lower back, neck and shoulders, especially if you have a lot of stress. This can also result in issues with your posture that leave you prone to tight muscles and knots. Or it could come over time from the same repetitive movements leaving you with painful inflammation. If left untreated you could develop chronic aches, pains, strains and even trapped nerves.
A pain relief massage works by relaxing tight muscles and easing areas of tension, which all helps to reduce inflammation(1). But very often the original issue can be elsewhere, which is why improper treatment can have only limited or temporary benefits. So let’s look at some common complaints and how they can be helped by a pain relief massage.
Pain Relief Massage For Lower Back And Sciatica
Although lower back pain and sciatica are not necessarily the same thing, they usually have similar causes. One of them is a slipped disc, which should always be initially dealt with by a visit to your doctor. By lifting something too heavy with improper form, you may have strained your back, leading to this pain, especially if you relied on bending at the waist instead of engaging your legs and core. Or it might have come on due to poor posture, weakened muscles or a muscle imbalance.
A pain relief massage for your lower back would focus on releasing tension in the muscles that run along either side of your spine. Also, your glutes are a common but often overlooked area of tension that often causes lower back pain and sciatica. Click for more on sciatica and lower back pain
Pain Relief Massage For Neck And Shoulders
| Tight Looking down at your phone for extended periods can overstretch tight neck muscles and cause pain
There are two common causes of neck and shoulder pain. The first is poor posture from looking down at a screen or phone, especially while seated. This puts your entire spine in an unnatural position, lengthening and weakening your trapezius and the muscles of your neck. The trapezius muscle extends across to your shoulders and down past your shoulder blades, where it can also cause pain. If you are sitting while watching TV or looking up at a computer monitor, this shortens the muscles instead. The result is usually pain, stiffness or knots, and it can even lead to headaches or migraines.
The other common cause of neck and shoulder pain is stress or anxiety. This can cause you to shrug your shoulders, clench your jaw or grind your teeth. Many people have this along with poor posture, which can lead to a lot of pain that causes headaches, migraines and poor sleep.
A pain relief massage for your neck and shoulders would do three things. The first is reducing the inflammation in the weakened muscles so that they can have proper strength and function. The second is to relax tight muscles to prevent pain and lengthen them so you can regain good posture. Third, a massage would help to release tension that has built up from stress and anxiety. Click for more on neck and shoulder massage
Pain Relief Massage For Buttocks
If you have pain in your buttocks, also known as your glutes, it can often lead to pain elsewhere. This is because the buttocks are actually 3 different muscles known as the gluteus maximus, gluteus medius and gluteus minimus. These three muscles work together to lift your torso after bending forward at the waist. Walking, especially uphill, and jogging can lead to tight muscles, inflammation and even knots in your buttocks. But if you spend a lot of time sitting down they become shortened and weak due to the position you are in. This means that they have to work harder just to do their job, so other muscles have to assist them. This means you might also have lower back pain, pain in your hips or pain in your hamstrings.
A pain relief massage for your buttocks (glutes) would initially work to release any tight areas, knots and inflammation. As well as helping to lengthen shortened muscles. Should there be tension in deeper muscles, I can also target the piriformis muscle located beneath your glutes. Click for more on glute massage
Pain Relief Massage For Calves
| Exercise can cause calf pain but so can long periods of sitting
Limited flexibility in your calf muscles, particularly the gastrocnemius and soleus, is a common cause of calf pain. These are at the back of your lower leg and can become tight and sore even from a sedentary lifestyle. Long periods sitting down puts your calves in a shortened position which can lead to pain in your feet. Ill-fitting or unsupportive footwear can also be a contributing factor. Exercise, running or walking uphill can make things worse and result in knots, inflammation or even strains. Issues that cause calf pain can also affect your walking action which can lead to developing pain in your shins. If left untreated this could go on to cause shin splints which can be a chronic and painful condition.
A pain relief massage for calves would initially focus on reducing inflammation and increasing flexibility. Plus it is likely that you have areas of greater tension or even knots that are causing pain, which could also be the source of any ankle or knee pain you might be having. This would also help to relieve any shin pain or pain in your feet. Click for more on calf massage
Summary Of Pain Relief Massage
With the right treatment, any muscle can benefit from a pain relief massage, not just those mentioned. And although it might have started with a slipped disc or even a broken bone, the tissue around it could have become tight and inflamed. Treatment by a massage therapist can reduce pain and help you sleep and enjoy the things you used to.
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
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.
What Is A Sports Massage
| 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 from a qualified massage therapist. 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.
Who Would Benefit From A Sports Massage
| 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 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
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.
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. 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?
| 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.
Just like you wouldn’t expect to take your own towels to a salon, a mobile massage 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 and 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!
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
If your squat technique could be better, you’re not making the most of one of the core exercises in a good strength and conditioning workout. You might also be missing the warning signs of something more serious. A lack of flexibility from tight muscles can force other muscles to overwork to compensate. This can lead to excessive soreness, chronic pain or even long-term injury.
| A good squat technique gets the most out your workout and helps prevent injury
Squats are an excellent exercise and work the muscles of all the lower body. This includes glutes, hamstrings and quads, plus they affect the body as a whole. But if your squat technique isn’t as good as it should be you won’t get the results you want. You might also find yourself waking up the next morning with excessive soreness or stiffness in your legs or back. And this can make the next couple of days hard work. If this isn’t corrected, chronic pain could develop that remains even after you stop doing squats. It could also lead to something more serious such as torn muscles or a slipped disc.
Causes Of Incorrect Squat Technique
| Lack of flexibility is usually the cause of incorrect squat technique
If you’ve had someone show you how to do a good squat there are only two reasons why you have issues with your technique. One is trying to lift more weight than you are capable of, the other is lack of flexibility. This lack of flexibility usually comes from spending too much time in a standing or seated position, especially with poor posture. Add to this chronic stress and not enough stretching and over time this leads to a tightening and shortening of muscles. Areas associated with squats such as quads, hip flexors, hamstrings and lower back are particularly affected.
There are some common issues with a poor squat technique that can be linked to specific muscle problems.
Squatting With Excessive Lower Back Arch
| Excessive lower back arch due to tight hip flexors
One of the most common issues experienced with poor squat technique is excessive arching of the lower back. The spine should naturally have a lumbar curve as part of its overall S shape, but tight hip flexors will cause your pelvis to tilt forward. This is known as lordosis. The lower you attempt to squat with lordosis the more the lower back will excessively arch. This causes a knock-on effect of tight and shortened muscles elsewhere. As well as the potential for lower back pain and injury.
In the early stages these issues can be treated with massage to the hip flexors. But most likely your hamstrings, glutes, lower back and quads will also require some attention.
Not Squatting Deep Enough
A good squat technique should have your knees at 90 degrees or less and behind your toes. If you can’t manage this, even without any weight on the bar, you probably have tight hip flexors and hamstrings. This can come from too much time spent sitting or standing, but actions such as jogging can contribute.
Hip flexor and hamstrings massage will deal with the source of the problem. But depending on how your body has been compensating, other areas might require some treatment.
The “Good Morning” Squat
If your squat technique seems okay on the way down, but on the way back up you straighten your legs and only then do you straighten your back (resembling the “good morning” exercise) then you have weak or tight glutes. Probably both. If you’re not familiar with the good morning exercise it is basically a bowing forward motion(1). Done due to poor squat technique, it can cause problems with the knees, hips and lower back.
The target for treatment will be loosening up your glutes and hamstrings. But your lower back and hips will also benefit.
Knee Pain While Squatting
The cause of knee pain while squatting depends exactly where it is. As a rough guide, if it’s at the front of your knee it’s probably to do with tight quads. If the pain is on the outside then it’s a tight IT band. Knee pain to the inside or back of the knee is likely to do with hamstrings or even calf tightness.
As well as massage to the source of the knee pain, it is likely that your squat technique has suffered from trying to compensate. This causes issues elsewhere that could require some work from a good massage therapist.
Rising Heels While Squatting
If your squat technique involves your heels rising up off the floor the lower you get then you have tight calves. This in turn prevents the glutes getting a proper workout which as mentioned earlier, can lead to good morning squats. One solution is to put small weights under the heels so the glutes can still work. This doesn’t address the actual issue of tight calves though.
Lots of sitting or standing is often the cause of any tightness, as is regular jogging. Massage to the calves and hamstrings will stop you having to hunt around the gym for the right weights to stand on.
Correct Your Squat Technique
If your squat technique isn’t as good as it could be, you’re not maximising results and you’re risking injury. Massage can help you with any issues before they turn into something more serious.
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 massasge 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
Boost your immune system to avoid colds and flu this winter. This is something everyone would love to do but a lot of the suggested ways aren’t as easy as they sound. Some of them involve being fit and healthy in the first place. Going to the gym or for a run isn’t easy when you’re already feeling a bit under the weather. A proven way to boost your immune system naturally and with immediate results is with a massage.
What Is The Immune System
| Boost your immune system with massage to help keep you healthy and fight colds and flu
To boost your immune system means to increase your body’s ability to fight off bacteria, viruses and other microbes that could cause disease. The first line of defence is known as the innate system. It includes your skin and the mucous membranes of the nose and mouth. As well as this, the acidic juices of your stomach kill germs on food. The second line of defence is the various white blood cells, the most well known of which are the lymphocytes(1). These recognise foreign particles, attack them and remain alert for their presence in the future. It is these white blood cells that need nurturing in order to keep you healthy.
Boost Your Immune System With Massage
Studies have proven that just one massage increases the number of lymphocytes in your body. It also has a positive effect on the lymphatic system as a whole.
| The lymphatic system is spread throughout the body but concentrated in the armpit, groin and neck
The lymphatic system is a fluid-filled network which carries the white blood cells around your body. Lymph nodes are filters for the lymph fluid and are concentrated in the armpit, groin and neck. This is why “swollen glands” can often be felt under the chin when an infection is present. Having a massage helps move the fluid around the lymphatic system. For this reason it is an excellent way to boost your immune system.
Inflammation is another way your body uses to fight off infection. But chronic, long-term inflammation has been shown to have a negative effect on the immune system. As does the presence of the stress hormone cortisol. Massage is known to boost your immune system by reducing inflammation and cortisol levels. It also helps depression and anxiety. This in turn aids restful sleep, without which your body is unable to repair itself sufficiently.
Choose a relaxing Swedish massage or an invigorating deep tissue massage from a qualified massage therapist. Either will give a boost to your immune system that will help you fight off this year’s cold and flu bugs.
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
| Shin splints can be felt on the outside of your leg or the inside as a dull ache
Shin splints is a general term which usually means pain below your knee and above your ankle. If it is felt on the outside of your leg it is known as anterior shin splints. If it is the inside of your leg it is medial shin splints. Unlike a stress fracture, which is painful only at the site of the injury, shin splints are more of a dull ache which runs along the majority of your lower leg. Also it tends to feel worse the day after exercise due to inflammation. A stress fracture would feel slightly better due to being rested.
Causes Of Shin Splints
There are several potential causes of shin splints. One of the most common is an imbalance of tight and weak muscles at the front of your leg and stronger (often tight) calf muscles at the back. Beginners often develop this as they are working too hard too quickly and not allowing their body to adapt. But a seasoned runner who suddenly increases their training or includes inclines and harder surfaces can also suffer. A lack of stretching to lower leg muscles is also likely to contribute to developing shin splints.
Your running action can be a factor too(1). Tight muscles and imbalances in your body can put greater stress on one side than the other. Also a weak core and inadequate footwear, such as badly designed or worn out trainers, can contribute.
How To Get Rid Of Shin Splints
| Stretching can help prevent problems but massage is a far more effective treatment
The best thing to do to treat shin splints is stop running. Or at least reduce training to a level where pain or throbbing is not felt. Instead try cycling, rowing, swimming or using a elliptical as an alternative for a while. Stretching your calf and anterior tibialis (shin) muscles is also an important part of helping things to heal. A lack of flexibility probably contributed to the problem and stretching will help to prevent it returning. And don’t forget to invest in some decent footwear that will lessen the impact, especially if running on hard surfaces.
How Massage Can Help
Given that muscle imbalances are likely to have some part to play in most occurrences of shin splints, finding out which areas are to blame is essential to treating them. Initially this can be done with a massage therapist doing a postural analysis. This will identify which muscles are tight and which are contributing to issues with your running action. These can then be massaged to relax and lengthen them. Calf muscles will almost certainly benefit from massage as will the often neglected tibialis muscles of the shin.
Shin splints can start as a minor discomfort but if left untreated can develop in a debilitating long-term injury. Massage can help to speed up recovery and treat the underlying causes to prevent it returning in the future.
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
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