1. Massage Therapy Helps
Severe pain really hurts. By the end of the day you might hardly be able to move, or maybe you're waking up in pain. Whatever the cause, severe pain can put a crimp in life. Regular activities become un-doable, and depression or fatigue set in. In many cases, massage therapy can help. Unlike periodic or subtle pain, however, severe, ongoing pain is something you should see your physician about before undergoing massage therapy, in order to rule out non-muscle-related conditions or diseases. According to the U.S. National Institute of Health Statistics, 26 percent of Americans have had a problem with pain that persisted for more than 24 hours in duration. Low-back pain is most common, at 27 percent; followed by severe headache or migraine pain, at 15 percent; neck pain, also at 15 percent; and facial pain, at 4 percent.
Fibromyalgia is the term used to describe one type of severe, ongoing muscle pain. Research conducted at the Touch Research Institutes at the University of Miami School of Medicine in Miami, Florida, showed that fibromyalgia patients who received massage therapy twice weekly for five weeks experienced improved mood and sleep patterns, and decreased pain and tenderness. "Massage therapy helps to relieve pain by stimulating the part of the nervous system that releases endorphins," said Elaine Calenda, academic dean of the Boulder College of Massage Therapy in Boulder, Colorado. "The [resulting] reduction of pain allows muscles to relax and return to normal function." To find a massage therapist trained in basic Swedish massage, which involves long, gentle strokes and kneading, use the locate service on the Associated Bodywork & Massage Professionals website or the American Massage Therapy Association website.
2. Gentle Techniques
Beyond Swedish massage lie advanced hands-on techniques. For severe pain, try Lymphatic Drainage, which reduces inflammation and promotes circulation, according to Calenda. Visit the North American Vodder Association of Lymphatic Therapy's website to find a practitioner. "If pain is due to actual muscle damage, such as a tear, light gliding and compressions above and below the injured area reduce the pain intensity and speed healing," Calenda added. "As the pain subsides, passive stretching, shaking and jostling greatly reduce the intensity. Pain-free massage techniques work best." One technique that relies on gentle shaking and jostling is Trager Work. Visit Trager International's website to find a practitioner. In some cases, your physician may refer you to insurance-reimbursed massage-therapy sessions.
3. Self-Care for Pain Relief
Self-care, including hot baths, stretching and weight loss, can all help relieve pain, as can self-massage. Try circular rubbing of your temples, squeezing the tops of your shoulders (trapezius), and focused foot massage. Although self-massage won't be as effective as receiving massage from a trained practitioner, it will help you relax and inhabit your body in a less-stressful way.
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