A study recently found massage more effective for reducing back pain than medication and other traditional methods.
According to the research, 40% of subjects who had a weekly massage for 10 weeks reported a significant reduction in their pain, compared to just 4% of subjects receiving usual care.
I’ve been practising sports massage for over 10 years and, where it was a little-used treatment for back pain when I first qualified, it’s now often the first thing people investigate when suffering chronic pain and we’re now getting more enquiries than ever here at the studio.
So, want to know a bit more about it and see what all the hype is? Read on…
Sports massage is a deep-tissue treatment which works by stretching and manipulating the soft tissues of the body to increase circulation, promote relaxation of the structures and break down any adhesions.
How does it work?
The main difference between a sports massage and a regular massage is that it specifically targets and reduces tension in muscles and soft tissues that are affected by pain or injury. Pre-event, light, fast, stroking, vibration and percussion techniques are used to stimulate circulation and relaxation of the muscles. Post-event massage is best done within an hour or two of the event and restores the muscles to normality by similar light, long techniques to relax the muscles and flush out waste products. Rehabilitative massage is aimed at restoring function and alleviating pain through deep stretching, kneading and pressure techniques and trigger point therapy is often used to break down adhesions and aid movement.
What are the benefits?
Reported benefits are:
- Increased circulation
- Increased flexibility
- Reduced pain
- Reduced tension-both physically and mentally
- Reduced recovery time post-event
- Increased quality of training
- Prevention of injury
- Faster rehabilitation after an injury
It’s not just for sports people as, as demonstrated in the study, it can help greatly with back pain as well as relieving sore shoulders and stiff necks. Probably because of today’s lifestyle (and where we’re placed-in the middle of a busy commercial district) we treat more tension and posture related pain than anything else.
We currently have some gift vouchers available for a 60-minute sports massage and a back check-up, which is perfect to get for yourself or someone you think needs it.
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EXERCISES FOR HOME
Core stabilisation with leg raises
Core stabilisation using the TRX suspension trainer
TRX core stability progression
How to perform a plank with correct technique
Pilates for Back Pain: Knee Drops
5 Things to do with a foam roller
Swiss ball pullover
Pilates for Back Pain: Imprint and Release Progression (Bridge)
Resistance Band Wall Climb
Core Workout Safe for Back Pain: One Leg Stand
How to: Psoas Stretch
Core Stabilisation Hips Up
How to: sitting glute stretch
One-leg bridge on the ball
