1. Gentle Massage
If you suffer from occasional or frequent low-back pain, you are far from alone. According to the American Pain Foundation, back pain is the number-one cause of disability in Americans under the age of 45 and more than 26 million adult Americans often experience back pain. The good news is that relief is at hand. Massage therapy, which comes in many forms, is shown to relieve low-back pain. A study conducted at the Touch Research Institutes at the University of Miami School of Medicine in Miami, Florida, for example, showed that people with back pain who received massage therapy felt less stress and long-term pain and had better mood and sleep, with improved range of motion. "Massage therapy is a form of passive exercise," said Elaine Calenda, academic dean of the Boulder College of Massage Therapy in Boulder, Colorado. "A good session should leave a person feeling as if they just finished an easy workout, invigorated and refreshed." Massage also has a mood-altering affect, she added. "Pain has a strong emotional component that can become self-perpetuating. Massage releases endorphins that promote an improved mood and more positive attitude." To find a massage therapist trained in basic Swedish massage, which involves long, gentle strokes and kneading, use the locater service on the Associated Bodywork & Massage Professionals website or the American Massage Therapy Association website.
2. Deeper Work
If you suffer from ongoing muscle tightness and acute pain, you should consider finding a massage therapist who has trained in techniques beyond Swedish massage. Some techniques to look for include Rolfing, which involves 10 sessions of very deep bodywork; Active Isolated Stretching, whose practitioners help clients perform specific stretches; Neuromuscular Therapy, which targets problem areas, and Myofascial Release, which unwinds tight fascia (the web of material joining all the body's muscles). Search online for any of these terms to find practitioners. "Myofascial release of the abdominal musculature is key to enabling clients to rotate the spine without pain," Calenda noted.
3. Self-Care for Pain Prevention
Beyond receiving regular massage therapy, there's a lot you can do on your own to relieve back pain. Self-massage of your gluteal muscles (buttocks) and hip muscles will help keep your back loose, as will exercise and stretching. Research done by researchers at the College of Massage Therapists of Ontario, Canada, showed that people who received massage and performed stretching, engaged in mobility exercises such as walking or swimming and received a brief education in posture and healthy movement patterns, or body mechanics, experienced pain relief beyond that of people who just received massage. Applying heat to a sore back can be beneficial as well. Researchers at Johns Hopkins University School of Medicine found that the use of continuous, low-level heat-wrap therapy significantly reduced lower back pain and related disability. According to Calenda, the top three causes of low-back pain in adults are weak core (abdominal) muscles, a sedentary lifestyle and improper body mechanics, all of which can be corrected through basic lifestyle changes.
Member Comments