Back Clinic Therapeutic Massage Team. We all want to relax. In our hectic lives, it’s hard to find time for R&R. If you deal with this in your life, a massage is in order. Massage therapy is a general term that refers to various types of soft tissue manipulation for therapeutic purposes. It involves manually working on the body with gentle pressure or through the use of mechanical aids. Depending on the way the massage is applied, it can be used to provide relaxation and well-being.
Healthcare providers recognize massage therapy as a legitimate therapy for lower back pain. It utilizes manual manipulation to improve circulation, relax muscles, improve range of motion, and increase endorphin levels. This therapy usually follows some medical treatment. Types of therapy include neuromuscular, sports, and Swedish.
For example, Neuromuscular therapy, which is the most effective treatment for low back pain, consists of alternating levels of pressure applied to muscles to alleviate the muscle spasms. First of all, make sure to drink plenty of water following a massage. With massaging procedures, the tissues of your body will be stimulated, resulting in the release of toxins.
Drinking at least 10 glasses of water throughout the day will flush out the toxins. Aim to drink 2-3 glasses within the first hour or so and then at least 8 more within the next 24 hours. In the hour following the massage, drink several glasses and then continue with eight more in the next 23 hours.
Pregnant and Chiropractic: Many women experience back/pelvis/leg/feet swelling, soreness, achiness, and pain during pregnancy. A growing belly added weight and changes in connective tissue can cause a variety of musculoskeletal strains and misalignments. Chiropractic care provides health maintenance of the spinal column, discs, nerves, joints, muscles, and bones. It is an art and science of adjusting a misaligned body, reducing stress, and promoting health throughout the body.
Pregnant and Chiropractic
With a primary doctor’s clearance, chiropractic can provide safe adjustments. Chiropractors trained to work with pregnant women utilize techniques that avoid applying pressure on or around the abdomen. Benefits of chiropractic during pregnancy include:
Restores and maintains spinal alignment and balance.
Helps control symptoms of nausea.
Improves energy levels.
Relieves body pain.
Helps reduce labor time and delivery.
Restores pelvic positioning and balance, improving standing, sitting, and walking mechanics.
A chiropractor trained in the needs of pregnant women will also provide exercises and stretches that are safe during pregnancy. A chiropractor will discuss/recommend treatment options, patient concerns, and a complete medical history assessment. They will monitor symptoms to customize treatments to the individual’s specific needs to get the most relief.
Body Composition
Gestational Hypertension
Gestational hypertension develops during pregnancy. It is not preventable and returns to normal levels postpartum. However, there is an increased risk of developing chronic hypertension later if gestational hypertension begins to develop. According to Mayo Clinic, gestational hypertension is diagnosed by the following:
Blood pressure is higher than 140/90 on at least two occasions.
Must be more than four hours apart.
There is no other organ damage present.
References
Gutke, Annelie et al. “Treatments for pregnancy-related lumbopelvic pain: a systematic review of physiotherapy modalities.” Acta Obstetricia et Gynecologica Scandinavica vol. 94,11 (2015): 1156-67. doi:10.1111/aogs.12681
Poděbradská, R et al. “The effect of physiotherapy intervention on the load of the foot and low back pain in pregnancy.” “Vliv fyzioterapeutických postupů na zatížení plosky a bolesti zad v těhotenství.” Ceska gynekologie vol. 84,6 (2019): 450-457.
Schreiner, Lucas et al. “Systematic review of pelvic floor interventions during pregnancy.” International journal of gynecology and obstetrics: the official organ of the International Federation of Gynaecology and Obstetrics vol. 143,1 (2018): 10-18. doi:10.1002/ijgo.12513
Orthopedic massage is part of injury rehabilitation that focuses on the muscles and soft tissues surrounding the joints and ligaments. Pain could be caused post-surgery, an acute injury, or overuse/repetitive motion injury from work or sports. The objective is to:
Decrease pain
Release tension
Restore balance
Increase mobility and flexibility
Preparing the body to return to everyday routines and activities.
Whatever the cause of the muscle damage or injury, an orthopedic massage will lengthen and soften the muscles and ligaments, allowing for a better range of motion of the affected joints.
Orthopedic Massage
All massage techniques can improve joint movement and function. Orthopedic massage is specifically designed to return the joints to their normal position function and alleviate pain with movement.
Swedish massage focuses on overall relaxation.
Deep tissue massage reduces deep muscle pain and strain.
Orthopedic massage therapists have an extensive understanding of anatomy, soft tissues, and misalignment of the musculoskeletal system that can cause pain and injury. It is similar to sports massage targeting damaged areas for recovery and rehabilitation from conditions and injuries. Sports massage helps the individual strengthen and retrain the damaged areas back to optimal performance and prevent injury. Orthopedic massage utilizes:
Massage benefits many symptoms and conditions. It has been shown to help with:
Sprains
Pulled muscles
Torn ligaments
Carpal-tunnel syndrome
Frozen shoulder
Tennis elbow
Tendinitis
Sciatica
Bulging discs
Post-surgery
Techniques
A therapist will look at the range of motion, flexibility, and rotation of the tissues. This will help determine what muscle groups and tendons are involved and which techniques to use. Massage therapists use an assortment of approaches to loosen muscles and tendons. These include:
Active Engagement
This is used to reach deep, hard-to-reach muscles by applying pressure and massaging lengthwise in a perpendicular motion.
It is beneficial for whiplash and/or back pain.
Positional Release
This is a gentle treatment for inflamed muscles and tissues highly sensitive to other techniques.
Soft tissues are manipulated into comfortable positions and held in place for a specific time.
This lengthens and softens tissues to bring pain relief.
Nerve Mobilization
Also known as neural mobilization, this method addresses strained nerves and pain sources.
Muscle Energy Release
The therapist provides resistance while the individual voluntarily contracts muscles.
Effective with low back pain.
Trigger Point Therapy
Pressure intervals are held on trigger areas to release lactic acid and promote circulation.
Myofascial Release
Gentle pressure is applied to stretch fascia tissues.
Body Composition
Brittle Bones
The reason bones become weaker is that bone tissue is living tissue that constantly forms new bone material and absorbs the old bone material. As the body ages, the rate at which bone is reabsorbed becomes faster than newly formed bone material. One reason for rapid bone loss is lack of exercise and physical activity. The Mayo Clinic has stated that individuals that spend a great deal of time sitting, whether at home or work, have an increased risk of osteoporosis than more active individuals. Sitting too much with little to no activity can lead to weakened bones. Just like the muscles, bones get stronger when they are in use. Walking, running, jumping, and getting the body moving along with using some resistance, can increase the strength and durability of the bones.
References
Kim, Seung-Kook et al. “Clinical outcomes and cost-effectiveness of massage chair therapy versus basic physiotherapy in lower back pain patients: A randomized controlled trial.” Medicine vol. 99,12 (2020): e19514. doi:10.1097/MD.0000000000019514
Klein, Ifat et al. “Lymphatic treatments after orthopedic surgery or injury: A systematic review.” Journal of bodywork and movement therapies vol. 24,4 (2020): 109-117. doi:10.1016/j.jbmt.2020.06.034
Loew, Laurianne M et al. “Deep, transverse friction massage for treating lateral elbow or lateral knee tendinitis.” The Cochrane database of systematic reviews vol. 2014,11 CD003528. 8 Nov. 2014, doi:10.1002/14651858.CD003528.pub2
Majewski-Schrage, Tricia, and Kelli Snyder. “The Effectiveness of Manual Lymphatic Drainage in Patients With Orthopedic Injuries.” Journal of sport rehabilitation vol. 25,1 (2016): 91-7. doi:10.1123/jsr.2014-0222
A neuromuscular massage is a form of manual massage used to release strained muscles. Strained areas are also known as trigger points that tend to be the cause of muscular pain symptoms. Trigger points are small areas of the muscle that contract the tissue. The lack of blood and nutrients in these areas causes an inability for the muscles to relax. The area becomes hypersensitive, causing fatigue, weakness, inflammation, and pain. Trigger points can lead to referred pain in which other areas of the body experience sensations of pain, tingling or numbness.
Neuromuscular Massage
Neuromuscular massage treatment involves applying alternating levels of concentrated pressure on the trigger point/s done through manual and instrument manipulation. Neuromuscular therapy is also called trigger point myotherapy. The American Academy of Pain Management recognizes this form of treatment as an effective treatment for pain caused by soft tissue injury.
Deep Tissue Massage
A deep tissue massage is generally used to address muscle aches and pains and is administered on an on-off basis. Neuromuscular manual therapy techniques are specialized and designed to correct pain and movement dysfunction by treating:
Neuromuscular massage is considered an ongoing treatment.
Massage Reduces Pain
Muscles, when spasming, are painful to the touch. The pain is caused by ischemic muscle tissue. Ischemia means the muscle is lacking proper blood flow because of the spasm. This causes adverse effects because the muscles are not receiving enough blood; the muscles also do not receive enough oxygen.
The lack of oxygen causes the muscles to produce lactic acid.
The lactic acid causes the muscles to feel sore following physical activity.
Neuromuscular massage therapy relaxes the muscles releasing the lactic acid, allowing the muscles to receive enough blood and oxygen. Neuromuscular therapy can feel painful at first, but the pressure of the massage will alleviate the muscle spasm/s. It is crucial to communicate with the chiropractor and massage therapist about the pressure – whether it is too much, too little, feels better, feels worse, etc. Massage therapy pressure should never be overly painful. Individuals often describe the pressure as good pain, where they can feel the difference. Following a neuromuscular massage, the soreness should fade after twenty-four to thirty-six hours. The tight muscles should remain relaxed for four to fourteen days, depending on activities and stress levels.
Massage Treatment
Medical issues and conditions for which neuromuscular massage can treat include:
Tendonitis
Headaches
Temporomandibular joint pain – TMJ disorders
Jaw pain
Carpal tunnel
Upper back pain
Low back pain
Sciatica
Hip pain
Knee pain
Iliotibial band syndrome
Calf cramps
Plantar fasciitis
Neuromuscular Massage Benefits
Individuals who undergo neuromuscular massage therapy can experience the following benefits:
Reduced and/or complete elimination of pain.
Increased blood circulation.
Body toxin release.
Increased flexibility and strength.
Better movement.
Improved posture.
Balanced musculoskeletal and nervous systems.
Increased energy and vitality.
Body Composition
Fatigue
When it comes to getting fit, remember it is a long-distance marathon, not a quick sprint. Whether physical, mental, or a combination, fatigue is a common obstacle for successfully reaching health goals. Physical fitness requires energy:
Energy for work or school.
Energy to set up the gear or get to the gym.
Energy for the workout.
Energy to prepare regular healthy meals.
Combined with the pressures of everyday life can make it a challenge to work out consistently. The objective is to make gradual changes rather than significant immediate changes. This will help prevent/avoid early burnout and help lead to maintaining healthy habits. One tip could be scheduling the workouts and meal prep time for the day or week when most active. For example, knowing that after work or school, the body can’t take a workout and needs to crash at the end of the day, set up the exercise for the morning or afternoon. And once the workouts become a routine, energy levels will improve, allowing for more activity.
References
Bervoets, Diederik C et al. “Massage therapy has short-term benefits for people with common musculoskeletal disorders compared to no treatment: a systematic review.” Journal of physiotherapy vol. 61,3 (2015): 106-16. doi:10.1016/j.jphys.2015.05.018
Field, Tiffany. “Massage therapy research review.” Complementary therapies in clinical practice vol. 24 (2016): 19-31. doi:10.1016/j.ctcp.2016.04.005
Furlan, Andrea D et al. “Massage for low-back pain.” The Cochrane database of systematic reviews,9 CD001929. 1 Sep. 2015, doi:10.1002/14651858.CD001929.pub3
Qaseem, Amir et al. “Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians.” Annals of internal medicine vol. 166,7 (2017): 514-530. doi:10.7326/M16-2367
Pregnancy can take a toll on a woman’s body. New aches and pains start to present as the pregnancy progresses. Hormonal changes can affect the state of mind, making trying to relax or relieve stress extremely difficult to impossible, causing more frustration and tensed muscles. It’s absolutely safe and beneficial to get a professional therapeutic massage while pregnant. Most pregnant women are cleared to get massages after their first trimester. However, if it is a high-risk pregnancy, talk to your doctor before scheduling a massage.
Benefits of Therapeutic Massage
A therapeutic massage while pregnant, known as prenatal massage, generates a peaceful and serene mindset. Studies show prenatal massage is beneficial for the mother and baby. Pregnant women that are unable to find discomfort/pain relief benefit from prenatal massage. Benefits include:
Swelling is reduced
Improved hormone regulation helps reduce instances of low birth weight
Joint, back, and nerve pain/sciatica is reduced, and function improved
Headaches lessen in severity and frequency
Blood and nerve circulation improves
Sleep cycles improve
Anxiety, depression, and stress improves
Types of Massage
Safe massages when pregnant. The most common prenatal massage is a Swedish Massage. This type of massage is gentle but forceful enough to provide the aforementioned benefits. Swedish Massage focuses on the topmost layer of muscle with long strokes that incorporate movement of the joints. Avoid deep-tissue massage when pregnant, as this is a more aggressive style of massage.
Back Massage
During pregnancy, posture changes from the added weight. The center of gravity shifts making the spine and back muscles work harder. This regularly makes the muscles achy, sore, and stiff. Prenatal back massage is done while sitting or lying on the side. Long strokes are performed on the muscles, along with gentle kneading. The focus is on the muscles along the spine and the low back. This type of massage is highly beneficial if sciatica is presenting.
Neck Massage
Massaging the neck loosens tight muscles, improves awkward neck posture, alleviates nerve pain preventing tension headaches, and promotes flexibility. Most therapists will start with the neck and arms while the individual sits up, then lie down to work on the rest of the body.
Chiropractic Massage
This type of massage is performed by a licensed chiropractor and/or a physical massage therapist at the direction of a chiropractor. Chiropractic massage therapists have undergone thorough training and always take care to avoid any pressure points or areas that could cause discomfort.
Areas that Are Avoided During Massage
Professional massage therapists know what areas to avoid during the therapeutic massage, but it’s also important for the patient. The areas that will be avoided include:
The pressure points in the wrist and around the ankles. These areas have points that could cause uterine contractions and cervical ripening.
Around the belly. However, it is recommended to perform gentle, low-pressure massaging at home.
Around open wounds, rashes, or skin conditions.
Safety Tips
Other precautions to take when receiving a massage during pregnancy. The massage therapist should look out for blood clot symptoms or varicose veins. Other precautions to follow:
Make sure the massage therapist knows you are pregnant before beginning.
If the massage triggers nausea, discomfort, or is not enjoyable, ask to stop.
Avoid massage tables that have a hole cut out for the belly.
The recommended method is on the side, supported with proper padding to ensure stability and comfort.
The massage should be no more than an hour.
A massage in the first trimester is not recommended.
A trained massage therapist should perform a prenatal therapeutic massage. However, a partner can perform an easy, safe massage at home following a few guidelines.
Avoid the ankles and the areas around the wrists.
Avoid the belly and the area around it.
Back, neck, scalp, and foot rubs are recommended.
Utilize long gentle strokes with all-natural and safe massage oils or lotions.
Talk to your physician if you have an increased risk for blood clots.
Get a Massage
A prenatal therapeutic massage can improve hormone regulation, help sleep, reduce stress and anxiety, and promote a healthy and optimal delivery.
Body Composition
Diastasis Recti Post-Baby Weight
Pregnancy can cause abdominal muscle separation or diastasis recti.
This happens when the outermost abdominal muscles/rectus abdominis, which are the muscles from the breastbone to the pubic bone pull apart from the fibrous attachment point/linea alba. Muscle separation is common after pregnancy, but the degree and location of the separation are what vary from one woman to another. As the pregnancy progresses, the uterus makes room for the growing baby. This can cause the abdominal – recti muscles to stretch and become flabby. This muscle separation is not linked with complications for the mother or the baby and it is not a sign of muscle loss.
References
Hall, Helen et al. “The effectiveness of complementary manual therapies for pregnancy-related back and pelvic pain: A systematic review with meta-analysis.” Medicine vol. 95,38 (2016): e4723. doi:10.1097/MD.0000000000004723
“Perineal Massage in Pregnancy.” Journal of midwifery & women’s health vol. 61,1 (2016): 143-4. doi:10.1111/jmwh.12427
Schreiner, Lucas et al. “Systematic review of pelvic floor interventions during pregnancy.” International journal of gynecology and obstetrics: the official organ of the International Federation of Gynaecology and Obstetrics vol. 143,1 (2018): 10-18. doi:10.1002/ijgo.12513
Scar tissue if left untreated/unmanaged could lead to mobility and chronic pain issues. Individuals that are recovering from a traumatic injury often have issues brought on from scar tissue. Scar tissue build-up is part of the healing process but in some cases, the tissue build-up can create another set of health issues. Restricted mobility and range of motion and lack of flexibility can worsen over time.
Chiropractors are taught to consider the presence of scar tissue when performing adjustments. This is especially true for patients recovering from a traumatic injury. If left untreated it could affect:
Recovery progress
Treatment approaches
The capability of the individual to handle the treatment
The planning and execution for a chiropractic recovery strategy
Scar Tissue Breakdown
Scar tissue can be broken up, managed, and kept loose/relaxed through various chiropractic/physical therapy techniques, stretches, exercises, and diet adjustments. Breaking up scar tissue and keeping it relaxed is necessary to restore full movement and range of motion. A certain degree of scar tissue will remain to mark the wound, but the pliability and softness of these tissues can be treated. Chiropractors can implement several techniques to break down scar tissue.
Graston Technique
The Graston technique uses instrumentation for addressing scarring in soft-tissue areas like the legs, neck, and lower back. A chiropractor targets the thicker scar tissue areas gently breaking them down.
Instrument Adjustment
Using a pulsating instrument, chiropractors can target specific areas of scar tissue buildup. The instrument massages the areas to improve flexibility and reduce stress in the tissue.
Assisted Manipulation
The assisted manipulation technique soothes the area before performing manual adjustments. A chiropractor could use light oil for heat, transcutaneous electrical nerve stimulation to loosen tension, or numbing gel/cream to soften any sensitivity.
Trigger point therapy
This therapy focuses on heavily scarred tissue areas, where there is substantial buildup. A chiropractor breaks down the scar tissue while continually testing the motion.
Therapeutic massage
Therapeutic massage is necessary with widespread scar tissue. It improves blood flow and gently stimulates scar tissue to improve movement and alleviate pain. These techniques and how they are applied depending on the individual and the amount of tissue build-up. For example, certain techniques work better for different situations like:
The Graston technique could help after surgery
Trigger point therapy can help when muscle spasms, and knots present
Therapeutic massage could be best suited for soft tissue scarrings, like whiplash or muscle strains
Adjustment Attention
Recent injuries that produce scar tissue can usually be felt while a chiropractor palpates the area, while radiological imaging shows scar tissue from past injuries. A chiropractor will take note of these areas when developing a treatment plan. Severe scar tissue will need special focus, which could mean a longer recovery. This is because the body could take longer to adjust to the adjustments being made. A thorough consultation and investigation will be performed/examined before any adjustments begin.
Chiropractic Massage Rehabilitation
References
Shin, Thuzar M, and Jeremy S Bordeaux. The role of massage in scar management: a literature review. Dermatologic surgery: official publication for American Society for Dermatologic Surgery [et al.] vol. 38,3 (2012): 414-23. doi:10.1111/j.1524-4725.2011.02201.x
Massage therapists have come a long way in reducing pain and improving wellness. Back pain is one of the most common reasons people seek physical therapy, chiropractic care, and massage therapy. Back pain affects around three in four adults at some point in their lives. Research supports that massage is a bona fide back pain treatment option. This could be welcome news to those who prefer not to use medications or invasive approaches to managing back pain. The right massage therapists can make all the difference in achieving the benefits.
Massage goals
The first thing is to figure out what the goals are from the massage itself.
Are there acute back or neck issues that need to be addressed?
Looking for non-invasive therapy for long-term management of a chronic spinal condition?
Is the massage for performance enhancement? Could be athletic or to help perform daily activities easier.
Is it just wanting to relax?
Figuring out what it is to be achieved from the massage is essential to finding the right therapist.
Massage clinic, spa, health club, home
A massage can be performed in health clubs, spas, medical clinics, and at home. The location does not predict the massage type or specialty of the massage therapists, but it can be an indicator. Example: For athletic performance, a gym, or Crossfit center massage therapist is a good place to start. If massage is part of a back and neck pain management plan, look into the massage therapists at a medical clinic or a therapeutic massage clinic.
Ask for recommendations and ask questions
When searching, get recommendations, and ask plenty of questions to get all the information needed.
After a few prospects have been found then ask plenty of questions before making an appointment. This can help determine if this will be a long-term therapeutic relationship or a one-time visit. If looking to manage a serious spinal condition, the recommendation would be to find a therapist with more experience.
Massage education programs that are only entry-level do not provide in-depth education and practice for the many specific and complex spinal conditions. The real experience comes from years of practice along with continued education. This is how massage therapists are able to expand their clinical analysis and treatment development expertise. Get a sense of the massage therapist�s education and practice experience. This will help significantly when choosing a therapist best equipped.
Questions to ask potential therapists:
How long have you been practicing?
What�s your massage education?
Related education or practice experience? Many nurses or occupational therapists go on to become massage therapists. This means the information and knowledge from their nursing are now integrated into their massage practice.
How much-continued education have you gone through?
How many sessions do you offer?
What does the schedule look like? Think about scheduling when the therapist is more refreshed, like early in the workweek or their scheduled shift.
Do you have specialties with specific conditions or techniques?
Do you get massaged? If so, how often? Massage is a labor-intensive task. Therefore, it could be best to go to a therapist that keeps themselves healthy and balanced.
How long does it take for the initial appointment?
Do you have to book ahead?
If a therapist is booked don’t get frustrated
If a long-term therapeutic relationship for the management of a spinal condition is the goal, then it may be worth waiting for. A therapist that has a long wait time for initial appointments means they have patients that see them regularly and that�s a very good sign of quality care. One possible option for individuals waiting for their appointment is to go to a local massage school to get treated. This option is less expensive, great for body maintenance, and provides opportunities for the training therapists.
Professionalism
A quality indicator is the professionalism of the therapist. This includes the extent to which they model the values of a health care professional valued by the patient. This is different for everyone. Questions to consider:
Are they on time?
Does the therapist cancel appointments?
Are you comfortable around them?
Do they listen?
Does the patient help in the development of a treatment plan?
Are they comfortable and engaged in the work?
Are they taking their massage career seriously?
Feeling at ease during the appointment/s is very important to massage success and relief. If anything about the therapist causes hesitation, look for another.
Massage Management
Massage is an excellent back pain treatment option that has gained popularity as a complement to pain management plans and as an alternative to invasive procedures. But, massage is not a cure-all. Often the cause of the back pain does not go away entirely. This is where massage therapy comes in as a pain management tool.
It’s important to consider the condition�s duration and severity when evaluating the success of a session. This helps in planning the massage schedule. When there is a complex and established spinal condition be patient, as a 1-hour massage is not going to solve a 10-year back pain battle. However, with perseverance massage can safely and effectively help reduce pain and promote a better quality of life.
Chiropractic Massage Rehabilitation
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Dealing with chronic back pain along with the COVID-19 pandemic can make it difficult to find relief on a regular basis. When regular massage sessions are not available these self-massage techniques can relieve pain and loosen tense muscles. Massage therapy has been shown to reduce low back pain, specifically for short-term purposes.
There are massage therapist/s that are open with precautions in place. But there�s a good chance the massage therapist will not be able to see an individual right away when the pain presents. Back pain will not wait so here are a few tips on self-massage that individuals can do at the house.
Safety First
Consult your spine pain specialist, chiropractor, or doctor to determine the cause of the pain and if massage will be beneficial. Before starting a self-massage regimen, be sure pain levels are not severe and you are able to perform the massage techniques. Any muscle region, spine included, can benefit from massage both professionally and self. If at any time during the massaging different pain presents other than the massage soreness, stop and evaluate what could be happening.
These self-massage tips are aimed at reasonably healthy individuals. Be mindful of herniated discs, any type of impingement, or spinal compression. If an individual has this type of injury acquire medical instruction on how to perform self-massage techniques specifically for these conditions from a physician, chiropractor, or physical therapist.
Self-massage
Massage therapy helps in relieving back and neck pain in different ways.
Relaxes muscles
Improves range of motion
Reduces injury
Maximizes healing
Better sleep
If working from home and too much sitting has your back tight, in knots, with muscle tension, and stress, self-massage is an answer that works. It is a great alternative until the massage therapy appointment.
Applied Pressure
One way to give yourself a massage is to locate the painful area/s and gently apply pressure with the thumb/s, moving the muscle/s statically by just rotating the arm/hand together with the thumb pressing on the area. If possible get into a comfortable stretching position and massage the area while the muscle, joint, ligament is stretched out and find the painful area and work it if not with the thumb technique then use a foam roller, massage tool, tennis ball, massage ball, etc, also done in slow circular motions.
When applying pressure, don�t push it to the limit like working out. That is not the goal. The objective is to work out the pain/soreness and loosen up the area. Therefore it�s best to start gently and gradually build up to stronger pressure as long as it feels correct and the pain does reduce. Gradually increase the intensity of the pressure, heat, sessions, etc. But do not overdo it, as that could worsen or cause further injury.
Stretch
Although not directly massaging an area, stretching is a form of self-care that keeps the body loose and limber. Stretching out is recommended at the beginning of the day and before exercising. An example is runner�s lunge pose and a yoga pose called pigeon. These are excellent stretches for releasing the psoas muscle, located in the lower lumbar region.
Yoga can help by stretching and releasing the hips, glutes, and back muscles. As with massage don�t overdo the moves, overstretch, or hold the poses for too long. Consult with a doctor for any medical concerns where yoga could be dangerous and impair health.
Additionally, a family member, spouse, partner, or friend can be very helpful when stretching. Assisted stretches help and reduce the effort required to stretch oneself. Some assisted stretches include the supine twist and hamstring stretches. If you are the one assisting and want to guide the pain-relieving stretches, start gently, slowly, and pay attention to verbal and non-verbal cues, like a wincing face, and short breathing.
Utilize Massage Tools/Devices
Utilize self-massage tools and devices that can help deliver pain relief. Foam rollers and tennis balls can help with trigger points, areas of muscle pain and can help with the hard to reach areas.
Massage balls can also help to apply balanced pressure and even circular massage motion. These tools are typically sandwiched between the wall or floor and the individual who rolls drags or creates friction to effectively work the muscle/s tightness, and knot/s out. Motorized massagers can help with muscle tension in the lower side of the back, hips, and glutes.
Partner
Sometimes however there are areas difficult to reach and even if reachable massaging the area isn’t the same because of the awkward position. When this happens if possible use a spouse, family, friend, or partner to massage out those points. This could be the middle back and hamstrings to get a thorough massage.
Just like a professional massage therapist having someone else can be a great help in applying heat or ice to areas that can be troublesome. But if not then make do with what you’re able. Self-massage can be very helpful and beneficial until you are able to see your massage therapist, chiropractor, or physical therapist.
Whiplash Massage Therapy
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
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