For many people suffering from back pain, sports massage may be a good option. This type of massage is designed to enhance athletic performance and aid in injury prevention.
It can help alleviate discomfort in the muscles that contribute to back pain such as the quadratus lumborum and erector spinae. It can also increase flexibility to reduce the risk of future injuries.
Targeted Techniques
The key to sports massage is to understand the athlete’s needs and use techniques adapted for each situation. Pre-event massage, for example, is often performed shortly before an event to stimulate the muscles and improve circulation. Shorter sessions are typically used, utilizing quick rhythmic strokes such as effleurage and petrissage to prepare the muscles for activity, rather than deep tissue work.
Post-event massage can help to relieve back pain by reducing tension and accelerating the body’s natural healing process following intense physical activity. Techniques such as stripping, friction, and myofascial release can alleviate chronic back pain by breaking up scar tissue and realigning muscle fibers.
Trigger point therapy is another effective method of relieving back pain by pinpointing hyperirritable spots in the muscles, called trigger points. These tight areas are a common cause of back pain, and when massaged effectively, they can provide lasting relief.
Stretching
Sports massage can help relieve neck pain by using techniques to release built up tension and improve flexibility/mobility. This is important for preventing injuries, improving performance and reducing stress/anxiety.
Neck pain often results from overuse or misuse of the muscles of the neck, which can lead to tightness and painful knots. In addition, emotional stress and whiplash can also contribute to neck discomfort.
If you suffer from lower back pain it could be due to tightness in your quadratus lumborum (QL) and erector spinae muscle groups which can sports massage help arthritis? can cause tightness, inflammation and reduced blood supply. This can be caused by prolonged sitting or a lack of core stability exercises. For a quick and simple way to help reduce the symptoms of this problem try massaging your gluteus medius. This will help stretch the tight QL and erector spinae muscle group as well as helping to improve hip mobility. This will also increase blood supply to the area, which will help reduce pain and promote healing.
Myofascial Release
Myofascial release is a hands-on therapy that involves applying gentle, sustained pressure to the areas of myofascial connective tissue tightness or restriction to relieve pain and improve movement. It is often used in combination with Pilates, sports massage or Rolfing to improve posture, alignment and physical balance.
This technique can help to relieve back pain and stiffness caused by poor posture, muscle imbalances, injury, or underlying health conditions. It can be performed by a trained massage therapist or physical therapist. The therapist will apply pressure over the affected area, usually focusing on the trigger point itself. The pressure should be uncomfortable, but not painful. If you experience sharp, shooting pain, the pressure should be reduced or stopped completely.
Regular self-massage can also be beneficial to the body, especially for the back. It is important to find a foam roller that fits your body and apply it regularly, taking time to locate the trigger points and targeting them with a slow, steady pressure.
Self-Massage
While a massage from one of our professionals is excellent, incorporating self-massage techniques into your daily routine can provide long-term relief from back pain. When used along with targeted stretching and myofascial release, self-massage can help you manage your back pain, keeping it at bay as you exercise and move through your daily activities.
Start by searching your muscles for sore spots with the tips of your fingers, using your middle and pointer finger to apply pressure. Then rub in a circular motion, or small kneading strokes -- it doesn't have to be very deep. Just find the sore spot and rub it for a few minutes.
If you're an athlete, massage can also be a great way to relieve post-workout soreness, also known as delayed-onset muscle soreness (DOMS). This type of soreness typically occurs within 24 hours after a workout and lasts for up to seven days. A regular massage can ease the symptoms of DOMS, helping you recover faster from intense exercise.
