Going camping for an extended weekend can be exciting and fearful for individuals with back pain. Being in nature is exhilarating, setting up tents with the family, fishing, and hitting the backpacking trails. For those that struggle with back and/or neck pain or conditions that cause pain, the objective is to be prepared for the worst. The weather, steep hills, physical activities, sitting in chairs that are not spine supportive, and sleeping on hard ground can contribute to all kinds of back issues. There are adjustments and modifications, as well as, tools to help the experience remain pain-free and be highly enjoyable.
Camping Back Pain
Not everyone with back pain or conditions that cause pain will struggle with camping out. There are individuals that prefer an ultra-firm sleeping surface like the ground as it provides their spine with the necessary support. Research has found that medium to fully firm mattresses and surfaces are the least to cause back pain. Many individuals go mattress-free a few nights a week and report that it helps reduce their pain.
Mattresses that are too soft sink in too much, provide no support to the spine that leads to spinal problems and more aches, and pains.
Sciatica from pinched nerves can become irritated or flare up when sleeping on the ground.
Individuals with arthritis in the spinal joints can present with stiffness and more pain.
Carrying and moving heavy equipment
Hiking
Backpacking with heavy bags
Setting up tents
Repeatedly bending over
Using traditional camping chairs can position the spine at unnatural angles and can aggravate certain spinal conditions.
Modifications and Adjustments
As with most physical activities for individuals with back pain, it’s all about preparation and modification. Here are a few ways to adjust the camping trip to prevent and avoid back pain:
Utilize as much mobile/rolling camping gear and ask for help when moving, lifting heavy equipment.
Use hiking polesfor support and avoid carrying backpacks or bags, as they add strain to the spine.
There are quality air mattresses and sleeping pads designed for pain symptoms and conditions.
Do a little research and see what options are available. Overall, aim for equipment that is sturdy and supportive. Listen to your body, follow a doctor or chiropractor’s advice, and enjoy nature.
Body Composition
Food Journaling
Individuals can keep track of their food choices by logging their food intake into a personal food journal. This is where food choices and calorie intake can be examined, analyzed, and learned from. A study showed that individuals who diligently track their food and calorie intake had a greater amount of weight loss. For those that want to lose body fat, the body needs to be in a caloric deficit. After a week of logging meals, snacks, and drinks, an individual is in a better position to correct and adjust a weight loss plan. For example, journaling helps with:
Most comfortable sleeping: Sleep Health. (December 2015) “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” https://www.sciencedirect.com/science/article/abs/pii/S2352721815001400
Muscle tension in the neck is a common musculoskeletal disorder. The neck is made up of flexible muscles that support the weight of the head. The muscles can experience injury and irritation from overuse and poor posture habits. Worn joints or compressed nerves can cause neck pain, but muscle spasms or soft tissue injuries commonly cause neck tension. Neck tension can present suddenly or progress slowly. Sleeping in an awkward position or straining the neck while engaged/involved in some activity can cause muscles to tense up. Chronic neck tension that comes and goes over the course of weeks or months could have a cause that goes unnoticed, like teeth grinding or being in a hunched position for extended periods.
Symptoms of neck tension
Symptoms can come on suddenly or progressively. These include:
Stiffness
Tightness
Spasms
Turning the head is difficult
Discomfort and/or pain worsens with certain positions
Causes
Because the neck can move in many directions, there are various causes of tension in the neck. These include:
Repetitive motion or overuse injuries
Individuals whose work requires repetitive movements like scanning objects, looking up and behind constantly can strain the muscles.
Improper posture
An adult’s head weighs 10 to 11 pounds. If the weight is not properly distributed and supported with a healthy posture, the neck muscles have to work harder, causing strain.
Computer workstation habits
Individuals that sit at a desk or workstation for most of the day or night can develop hunching habits that they may overlook. This can definitely cause neck muscles to strain.
Phone habits
Constantly looking down at the phone is a common cause of tension in the neck and text neck.
Grinding teeth
When individuals grind or clench their teeth, pressure is placed on the muscles in the neck and jaw. This pressure strains the muscles, causing pain. There are exercises to promote more relaxed jaw muscles.
Physical activities and sports
Working out in a way that engages the neck muscles or whipping the head around during a game or some physical activity can cause minor neck injury and strain.
Sleep position habits
When sleeping, the head and neck should be aligned with the rest of the body. Using large pillows that elevate the neck too much can cause tension to build up while sleeping.
Heavy purses, backpacks, shoulder bags
Lifting and carrying any heavy object can throw the body out of alignment. This can cause strain on one side of the neck, building tension.
These are mild to moderate headaches that typically affect the forehead. However, these types of headaches can cause neck tension and tenderness.
Prevention
Making simple adjustments can help relieve, manage, and prevent tension in the neck and shoulders. These include:
Ergonomics
Consider a standing desk. Adjust the workstation so that proper posture along with comfort is maintained. Try different adjustments like the height of the chair, desk, and computer.
Be aware of body posture.
Stay aware of the body’s posture when sitting and standing. Keep the ears, shoulders, and hips in a straight line. Consider phone posture reminders and devicesto check in with how you’re holding yourself throughout the day.
Take breaks throughout the day.
Take breaks that will move the body and stretch the neck and upper body. This benefits the muscles, eyes, and mental health.
Sleep position
Improve sleeping positions with a smaller, flatter, firmer pillow.
Reduce weight from the shoulders
Utilize a rolling bag instead of carrying heavy bags and backpacks, and only carry what is necessary.
Movement
Try to get 30 minutes of moderate exercise/physical activity a day to keep the body in healthy condition.
Meditation and stretching
Practicing yoga or meditation along with stretching out helps reduce psychological and physical stress. Yoga can count as daily exercise.
Doctor or Dentist
If chronic neck tension is presenting, see a doctor or chiropractor. Consult a dentist about teeth grinding or temporomandibular joint TMJ disorder treatments.
Neck stretches
To relieve tension in the neck, try some neck stretches.
Gently pull your head to the right, so the ear almost touches the shoulder.
Hold for 30 seconds
Repeat on the opposite side.
Body Composition
The Immune System
The Immune System is essential in maintaining health. Its objective is to:
Neutralize pathogenic microorganisms like bacteria that enter the body and threaten homeostasis.
Eliminate harmful substances from the environment.
Fight against cells that cause illnesses like cancer.
Innate and adaptive immune processes.
The innate system includes exterior defenses, like the skin, proteins, and white blood cells.
Any organisms that escape the first line of defense have to then face the adaptive system. This is made up of T and B cells.
The adaptive immune system is constantly adapting and evolving to identify changes in pathogens change over time.
These systems work together to provide resistance and the elimination of long-term survival of infectious agents in the body.
References
Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980
Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Hughes, Stephen Fôn et al. “The role of phagocytic leukocytes following flexible ureterorenoscopy, for the treatment of kidney stones: an observational, clinical pilots-study.” European journal of medical research vol. 25,1 68. 11 Dec. 2020, doi:10.1186/s40001-020-00466-7
Scoliosis causes the spinal curvature to go sideways and can cause various symptoms. One of the most common symptoms is scoliosis hip pain. This happens because the spine’s curvature can pull the hips out of alignment, causing one side to be raised higher than the other. A result of this is one hip begins to take on more weight. This overloads the hip causing strain, soreness, aches, and pain, especially after standing or walking.
Scoliosis Hip Pain
Idiopathic scoliosis typically occurs in children, but often there are no pain symptoms. This type of scoliosis can go on unnoticed and undiagnosed for years even until adulthood. When the spine stops growing, even a small scoliosis curve can cause hip pain. The hip pain varies but generally presents with:
Sharp pain.
Throbbing pain.
Pain that increases with activity like walking, running, standing for a long time.
Stiffness with combined pain after sitting or lying down for a long time.
The type of scoliosis – degenerative or idiopathic.
Bodyweight. Individuals that are obese are more likely to have severe hip pain because of the added weight.
Activity level. Physical activity can cause the pain to worsen.
Lifestyle.
It varies from person to person.
The Higher Hip
When scoliosis has progressed enough, the curvature and uneven hips are pretty apparent. However, only around 10% of scoliosis cases get this far. If the curvature is minimal, which is usually the case, trying to determine which hip is higher usually requires medical assistance.
The hip that presents with pain is generally the one taking on more weight.
This causes the muscles to fatigue faster and places added stress on that hip joint.
A way to tell which hip is higher stand on bare feet in front of a mirror holding a piece of yarn, or string with both hands.
Place the heel of each hand on the corresponding hip bone.
The string will be tilted if the hips are uneven or will be straight if they are not.
Adult Scoliosis
Hip pain caused by scoliosis is most common in adults. However, it is not the only cause of hip pain. Unless diagnosed with scoliosis as a child, individuals may be suffering from de novo scoliosis or degenerative scoliosis.
De Novo/Degenerative Scoliosis
As the body ages, the spinal discs between the vertebrae begin to wear down. The worn-down discs can cause the spine to develop a sideways curve, that can pull the hips out of alignment. Studies are showing that this type of scoliosis is widespread. Loss of bone density can be a contributor to scoliosis in older adults. Bone density loss from menopause means women are more susceptible than men. Past the age of 70, both men and women lose on average, the same amount of bone density. There are effective integrative, natural treatment therapies that incorporate:
Exercises
Nutrition
Posture correction
Chiropractic
Physical therapy
Scoliosis Hip Exercises
For uneven hips, there are exercises to help relieve pain and strengthen weak muscles.
Hip Stretch
Lie on the back with both legs straight out.
Lift the right leg
Using the hands pull the knee toward you, keeping the foot pointed up.
Pull the knee to your chest as far as you can without causing discomfort or pain.
With the right hand, reach toward the left foot, touching if possible.
Return to the original position.
With the left hand, reach toward the right foot.
Repeat 6 to 8 times.
Chiropractic
If misaligned and uneven hips are causing pain, chiropractic care for scoliosis is recommended. Spine and hip realignments help relieve pain, stretch the muscles, and corrects posture. One study showed that multi-approach chiropractic for adult scoliosis was found to be beneficial even two years after treatment was finished. Injury Medical Chiropractic and Functional Medicine Clinic can help with recommending nutrition and lifestyle tips. Instead of just treating symptoms, our team helps manage the cause.
Body Composition
Body Analysis for Disease Prevention
Early identification of disease is imperative for developing the proper treatment plan. Testing can help improve long-term health outcomes. Testing is made easy with the data being easily implemented into patient management software. A comprehensive printout is ready for engaging and educating patients in understanding health risk management and reduction. In 60 seconds, an InBody Test will generate easy-to-understand, accurate, and objective measurements to evaluate potential disease risk. Medical providers can use the InBody to:
Monitor muscle, and visceral fat to provide an accurate measure of health risk.
Monitor muscle distribution to determine specific health risks related to diseases.
Identify fluid imbalances associated with certain diseases.
Track changes for effective long-term risk identification and reduction.
A motorcyclist has an increased risk of injury every time they get on their bike and get on the road. There is no barrier to protect them in the case of a crash or accident. Because of this, motorcycle injuries sustained can be life-changing. The most common injuries that motorcycle riders sustain and suffer when involved in accidents and crashes tend to be related to high traffic, speed, distracted drivers, and construction. This means that most common motorcycle accidents and crash injuries are severe.
Road Rash
Also known as road burn. This is a type of burn that is caused when the body’s skin gets badly scraped and shredded from the road. This often happens when a rider is thrown from the motorcycle skidding down the road before coming to a stop. Road rash can happen on any part of the body. For motorcyclists, it is common on the legs, hands, arms, and back. It can be excruciating even though the injury is not considered fatal, complications and overlapping injuries can develop. This is usually in the form of infections that can affect mobility and flexibility issues that can require further medical intervention and rehabilitation. In severe cases, it can require skin grafts. Depending on the severity it can leave permanent scarring. Treatment often includes antibiotics, bandage dressings, burn soothing and disinfectant creams.
Fractures and Broken Bones
When a motorcycle and a vehicle collide, it is very common for the motorcyclist to get thrown or knocked off with intense force. When the rider hits the ground, the impact alone can cause fractures and breaks. If the rider lands at an awkward angle this can definitely cause a fracture or break. Broken bones can happen anywhere on the body, but are most commonly sustained in the arms and legs. Broken ribs are also common and usually occur when the motorcyclist gets hit or falls hard. Motorcycle endorsement classes emphasize the ATGATT system that stands for All The Gear, All The Time. This means wearing motorcyclist protective clothing and ankle-high boots. Ankle injuries and fractures are commonly sustained from operating a motorcycle.
Spinal Cord Injuries
If the spinal cord gets injured or damaged the results can be devastating. Depending on the area of the injury, an individual might not be able to walk, use their arms, or move at all. Spinal cord injuries tend to happen when the motorcyclist gets thrown hard or up in the air landing hard on their neck, back, or the body gets pierced by an object. Spine fractures often happen when the rider gets pinned or crushed between vehicles and objects. This can cause temporary or permanent paralysis.
Traumatic Brain Injury
This is one of the most serious injuries sustained in a motorcycle crash. Traumatic brain injury – TBI is when the brain sustains trauma. These injuries usually happen when a motorcyclist is involved in an accident and is not wearing a helmet, their head hits an object forcefully, the head is shaken violently back and forth, or if the skull gets punctured. Around 15% of motorcyclists involved in accidents that receive medical treatment are diagnosed with a traumatic brain injury. When a person sustains a TBI, they can develop physical and cognitive deficits. Depending on the severity, brain injuries can be treated with surgery, traction, and rehabilitation, but can have lifelong effects.
Organ Injury and Damage
Intense and forceful impacts can cause internal organ damage. Internal bleeding is common in motorcycle accidents. This can be fatal if not diagnosed and treated. Injuries that prove to be fatal, more than three-quarters are caused by traumatic brain injury.
Therapy Rehabilitation
Our experienced team of accident physical therapists and chiropractic team will review the details of the collision, medical treatments and develop a thorough rehabilitation plan. Call our team today and let us help you put your life back together.
Body Composition
Breakfast and Mental Health
Beyond an individual’s physical health, breakfast can significantly impact mood and mental health. According to a 2018 study, a healthy high-quality breakfast has been shown to reduce stress and depression in adolescents. Breakfast nutritional quality was based on individual responses to the following questions:
Do you have cereal or other grain-based products bread, toast, etc?
Do you have some type of dairy product for breakfast?
Do you have commercially baked goods like biscuits or pastries for breakfast?
If a participant stated they consumed commercially baked goods and did not eat bread/toast/cereal or dairy products for breakfast, this was considered a poor quality breakfast. Avoiding commercially baked goods altogether and eating whole bread, healthy cereals, and/or dairy products was considered a good quality breakfast. Choosing grain-based foods along with dairy products was considered healthy because these foods provide a wide range of nutrients. Healthy cereals can provide:
Protein
Carbohydrates
Micronutrients
Results found that individuals that ate healthy quality breakfasts had:
Reduced mental distress
Reduced depressive symptoms
Increased positive mood
Improved quality of life
References
Alicioğlu, Banu et al. “Motosiklet kazalarina bağli yaralanmalar” [Injuries associated with motorcycle accidents]. Acta orthopaedica et traumatologica turcica vol. 42,2 (2008): 106-11.
Araujo, Miguel et al. “Effectiveness of interventions to prevent motorcycle injuries: a systematic review of the literature.” International journal of injury control and safety promotion vol. 24,3 (2017): 406-422. doi:10.1080/17457300.2016.1224901
Dupaix, John P et al. “A Comparison of Skeletal Injuries Arising from Moped and Motorcycle Collisions.” Hawai’i journal of health & social welfare vol. 78,10 (2019): 311-315.
Elsemesmani, Hussein et al. “Association Between Trauma Center Level and Outcomes of Adult Patients with Motorcycle Crash-Related Injuries in the United States.” The Journal of emergency medicine vol. 59,4 (2020): 499-507. doi:10.1016/j.jemermed.2020.06.018
Peng, Yinan et al. “Universal Motorcycle Helmet Laws to Reduce Injuries: A Community Guide Systematic Review.” American journal of preventive medicine vol. 52,6 (2017): 820-832. doi:10.1016/j.amepre.2016.11.030
The Gluteus Maximus Muscle is the largest and the outermost of the gluteal muscles. It stretches from the sacrum and coccyx, parts of the spinal column, down to the femur. The other gluteal muscles include the gluteus minimus and medius. They each have a role in the normal function of the hips and legs. They are prone to tightness resulting in soreness, aches, and pain around the hips and in and around the buttocks.
The Gluteal/Rear End Muscles
There are three rear-end muscles:
The Gluteus Maximus extends the hip and rotates the thigh outwards, straightens the legs when moving, and provides strength.
Gluteus Minimus
Gluteus Medius
The minimus and medius are underneath the Maximus and stabilize the hip when:
Walking
Jumping
Other physical activities
There is another group of diagonal muscles under the gluteus minimus that attaches to the femur. The uppermost is the piriformis that is attached to the sacrum. The sciatic nerve and major arteries run below it.
Tightness and Irritation
The primary function of the muscles is to open the hips and push the legs out. Sitting for long periods shortens the gluteal muscles causing them to become tight, limiting normal hip function. The gluteal muscles are susceptible to tightness brought on from overuse and lack of development/strength. This can develop into tender/tight muscle bands that interfere with the normal function of the muscles. To get an example of what is happening imagine flexing and contracting one of the bicep muscles 6-10 hours a day. It would be extremely sore, tight, and tender.
Sports and Physically Active
Athletes and individuals that are physically active can also have tight gluteal muscles. This can cause post-game/exercise muscle soreness. Intense activities force the gluteal muscles to work overtime to support the back and knees. Sports that require a lot of leg muscle activation include:
Running
Soccer
Football
Crossfit
Dancing
Weight training
Awkward Walking Gait
Individuals that move with an unusual gait are vulnerable to straining the muscles. What happens is the muscles become stiff from the awkward positions/postures. This places additional strain on the back and hip muscles and worsens their overall posture. The hip muscles are also attached to the pelvis, and when the muscles begin to tighten they can pull on the gluteal muscles. Irritation of the sacroiliac joint can also place pressure on the piriformis, causing spasms that affect the gluteal muscles. Piriformis muscle spasms can also place pressure on the sciatic nerve, causing sciatica.
Diagnosis and Treatment
An examination will be necessary to diagnose whether the soreness or pain is due to muscle inflammation or other cause. Sciatica symptoms and problems at the hip level that involves the gluteus minimus and medius can be felt in the leg. The examination includes seeing and feeling muscle reactions, responses, contractions through a series of motion exercises and movements that involve different muscles. Common treatment includes:
Range of motion exercises
Strengthening exercises like bridging and resistance bands
Deep tissue massages
Heat and cold packs
Physical therapy
Electric muscle stimulation
Tightness in the glutes can be managed with chiropractic treatment. This includes:
Soft tissue work
Spinal joint manipulation
Lifestyle adjustments
Stretching
Diet
Health coaching
Simple exercises can help engage and strengthen the muscles. These include:
Individuals that sit for long periods of time, don’t get enough physical activity, and have an unhealthy diet can experience insulin resistance. This happens when insulin is not able to transport excess blood sugar out of the blood and into the muscles. A study found that women who sat for eight hours a day had an increased chance of developing diabetes. Diabetics can be inclined to have more fat within the body, specifically visceral fat. This further encourages insulin resistance. Diabetics also experience rapid loss of muscle mass as they age, intensifying symptoms and further affecting body composition.
References
Cochrane, Darryl J et al. “Does short-term gluteal activation enhance muscle performance?.” Research in sports medicine (Print) vol. 25,2 (2017): 156-165. doi:10.1080/15438627.2017.1282358
Coratella, Giuseppe et al. “The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training.” International journal of environmental research and public health vol. 18,2 772. 18 Jan. 2021, doi:10.3390/ijerph18020772
Distefano, Lindsay J et al. “Gluteal muscle activation during common therapeutic exercises.” The Journal of orthopedic and sports physical therapy vol. 39,7 (2009): 532-40. doi:10.2519/jospt.2009.2796
Kalyani, Rita Rastogi et al. “Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases.” The lancet. Diabetes & endocrinology vol. 2,10 (2014): 819-29. doi:10.1016/S2213-8587(14)70034-8
Selkowitz, David M et al. “Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes.” The Journal of orthopedic and sports physical therapy vol. 43,2 (2013): 54-64. doi:10.2519/jospt.2013.4116
Recent studies have begun to show that back pain apps can enhance the body’s recovery when combined with conservative treatments and physical activity/exercise. Low back pain – LBP can interfere with everyday activities, work, school, and sleep making life miserable. All around the world low back pain is one of the leading causes of disability. Studies have shown how physical activity/exercise, mindfulness, and spinal manipulation can reduce symptoms more effectively. Exercise has been shown to reduce anxiety and increase positive outlook/mood. However, the biggest problem for individuals is finding activities/exercises that they can enjoy and sticking with them. Individuals that use back pain apps have reported the benefits of being guided through the exercises and meditation that help decrease their pain.
Back Pain Apps
Several back pain apps utilize the brain and body connection. They provide exercises for the body and meditation to help the mind relax and work out and through the pain. The brain is the computer, the software is the mind and the hardware is the body. The brain is linked to the nervous system. Apps that help with psychosocial and behavioral issues have shown the ability to reverse the negative thinking of individuals with chronic pain. For individuals that don’t like exercising, there are apps to help address various barriers and obstacles.
They’re ready when and where you are
They track progress
They match guidance messages based on responses
They provide positive reinforcement
Before starting, if the answer is yes to any of the following questions consult with a physician first:
Is leg pain presenting?
Is there constant pain at night?
Is there a history of a recent accident or injury?
Effectiveness of Apps
A 12-week controlled trial in 2019, of individuals with low back pain, found that those who used an app did statistically better, in reducing their pain compared to the control group. The trial consisted of:
Those in the treatment group that completed the program found their pain level (based on a 100-point scale) had reduced 62% from a level of 44 to 14. Compared to an 8% reduction in the control group. However, scientific evidence on specific apps is limited and requires further research. However, the apps that scientists studied include:
A review of 25 apps for low back pain found the higher the price, the higher the app scored in the scientific study. The apps with the top scores included:
Strengthening exercises
Stretching
Core stability exercises
They were:
Interesting
Entertaining
Interactive
Customizable
The Lower Back Pain App, developed by a physiotherapist, scored the highest. It is a 10-week program where users are directed each week to perform three exercises twice daily. The exercises focus on:
Spinal mobility
Stability
Muscle strengthening
Instructions are given through videos and writing.
Back Pain Specific Apps
A variety of back pain-specific applications are available. Try them out and see which fits your style. They are there to guide, strengthen the body, help relax, and lessen the pain.
Body Composition
Chronic Stress
Chronic stress is like poison to the body. It negatively impacts every aspect of the body’s health and is more dangerous because of its ability to present without realizing it. One of the body’s systems responsible for handling difficult situations is the immune system. Specifically, cells of the immune systems have receptors that recognize stress hormones like cortisol. Acute stress can cause immune system problems by increasing the release of inflammatory cytokines that are a special type of immune cell. Stress, immunity, and disease can affect each other. But these relationships can be moderated by:
What is important is to develop a healthy strategy to relieve the symptoms of stress like meditating, exercising, and spending time with friends/family.
References
Best Evidence Rehabilitation for Chronic Pain Part 3: Low Back Pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6679058/
Current Directions in Stress and Human Immune Function. Current opinion in psychology vol. 5 (2015): 13-17. doi:10.1016/j.copsyc.2015.03.007 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
The Role of Psychosocial Processes in the Development and Maintenance of Chronic Pain https://pubmed.ncbi.nlm.nih.gov/27586832/#affiliation-1
Assessment of the Quality of Mobile Applications (Apps) for Management of Low Back Pain Using the Mobile App Rating Scale (MARS) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7763508/#B12-ijerph-17-09209
Surgical versus nonsurgical treatment of chronic low back pain: A meta-analysis based on current evidence https://pubmed.ncbi.nlm.nih.gov/26406211/
Randomized controlled trial of a 12-week digital care program in improving low back pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6550254/#CR8
Evaluation of Self-Management Support Functions in Apps for People With Persistent Pain: Systematic Review https://mhealth.jmir.org/2019/2/e13080/
App-based multidisciplinary back pain treatment versus combined physiotherapy plus online education: a randomized controlled trial https://www.nature.com/articles/s41746-019-0109-x
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
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