Most people see massage as a stress-relieving treat, a way to relax tensed muscles and soothe the body. However, did you know it can also be used an effective therapy to treat back pain? Read on to find out more.

Health benefits of massage

1.Improves blood circulation – Using their hands or special tools, a massage therapist will knead, rub and stroke the affected muscles. This works to increase blood flow to that particular area and means oxygen and nutrients can be delivered without hindrance. Improved circulation also helps eliminate excesses of acids or other waste products that have accumulated and may be contributing to pain. With improved circulation, sore muscles can heal faster.

2.Improves motion – As the muscles relax, they are restored to their original state, helping them to regain their range of motion.

3.Increases endorphin levels – Chronic back pain has often been linked to depression and anxiety. Massages stimulate the body to release endorphins (chemicals which make you feel good!). These endorphins can be helpful for managing chronic pain and feelings of depression at the same time.

Types of massage

Here are some of the most common types of massage you may want to find out more about:

Swedish Massage – This relaxes muscles with deep pressure and light stroking.
Deep Tissue Massage – May be good for chronic muscle tension as strokes are slower and more direct pressure and friction is applied.
Myofascial Release – Often applied to a muscle injury. This method is used to release tension in the fascia – the fibrous tissue that encases and supports muscles.
Trigger Point and Myotherapy – The therapist applies direct pressure on trigger points of pain to cause their release. Muscles are also stretched.
Shiatsu – An ancient oriental therapy which uses acupressure – finger pressure on specific parts of the body.

What you should know about massage therapy

-It is important that you speak to your physician before attempting to treat any back problems with massage. It’s essential to have the correct diagnosis made concerning your problem and also to seek professional advice on which forms of massage may be best for you.

-Massage therapy has been shown to have the best results when used in conjunction with other medical treatments such as physical therapy, chiropractic or other physician-recommended care. Most good therapeutic massage practitioners will be happy to work in conjunction with your physician.

-Research trials have shown that classic Swedish massage, Thai massage and acupressure are effective for treating many complaints of lower back pain. Such pain has responded well to the pulling and stretching of limbs as practiced in Thai massage, to the deep and gentle manipulation in Swedish massage and to the focus on pressure points as carried out in acupressure. Better pain relief and mobility have been reported when these treatments are combined with exercises and stretching.

-Not all forms of massage have been scientifically proven to impact back pain. It’s important to speak to your physician and carry out good research before choosing the type you’d like.

-If you’re not happy to spend money on a massage practitioner, you could always ask a friend or partner to give you a gentle massage instead. For self-massages, there are lots of good hand-held devices on sale. Again, consult your physician before you choose to massage problem areas.

- To best treat back problems, take a holistic approach. Along with your treatment, learn good posture practices and invest in a good back support or car seat support to help strengthen and support weak back areas.

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When you’re pregnant, your body goes through so many changes – it’s hard to believe it’s really your own body sometimes! One thing many pregnant women are faced with, especially as they reach full-term, is lower back pain. If you’re experiencing pregnancy-related back aches, read our informative guide:

What causes pregnancy back pain?

1.Your growing uterus – As your uterus expands, it stretches out and weakens your abdominal muscles. This changes your posture and puts extra strain on your back. If the uterus presses on a nerve, this may also cause pain.

2.Center of gravity – As your uterus and baby grow, they also push your center of gravity forward – again, affecting your posture and the strain on your back.

3.Extra weight – Carrying your extra body weight puts additional stress on your back.

4.Increase of hormones – Pregnancy hormones work to soften the ligaments and joints in the pelvic area in preparation for labor. This means your back will lose some of the essential support it is used to. It can cause pain when sitting, standing or walking for long periods or when you are lifting things or bending over.

5.Multiple babies – Carrying twins or triplets increases the odds of a woman developing back pain – especially because of the extra weight their backs will have to carry.

When should I be worried about back pain?

You should always talk to your physician if you are experiencing any pain, but contact them immediately if any of the following occurs:

-You have severe pain or notice you have lost the feeling in your legs, buttocks or around your pelvic area.

-You have a sudden and continuous lower back pain in the second or third trimester. It could be a sign of preterm labor.

-If your pain in the lower back is accompanied by pain in one or both sides, under the ribs. It could be a sign you have a kidney infection, especially if you have fever, nausea or blood in your urine.

How can I treat my back pain?

-Use ice or heat treatments.
-Visit your maternity store to find braces or support devices that have been developed for pregnant women.
-Sleep on your side and place a pillow between your knees.
-Practice pelvic tilts which help stretch and strengthen your pelvic muscles.
-Visit a licensed healthcare professional such as a chiropractor or massage therapist who is able to carry out prenatal massage.

How can I take care of my back during pregnancy?

-With advice from your physician, take up an exercise routine to help strengthen your core muscles, back and abdomen. Swimming is one great choice as it works on these muscles while taking the strain off your joints and ligaments.
-Squat to pick items up, instead of bending. You should take care when you get out of bed. Bend your knees and hips while you roll to the side and using your arms to push you up.
-Avoid sleeping on your back.
-Wear a support belt under your lower abdomen.
-Get plenty of rest and take things easy. Listen to your body if it finds a particular exercise or activity too strenuous. Avoid activities like vacuuming and mopping which require you to twist and bend at the same time.
- Invest in a good posture and back support that you can place on your office chair or car seat. Adopting good posture practices will help reduce the extra strain placed on your back.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

Thousands of people suffer from back pain due to arthritis in the spine. One of the common methods of alleviating back pain is through the use of back supports while sitting and driving. These supports can be very beneficial when trying to reduce back pain that is often a result of arthritis. Arthritis in the spine can make even everyday activities almost impossible to perform, and the lack of mobility can really affect the quality of life. Even sleeping can become difficult as it can be almost impossible to find a comfortable sleeping position.

There are several areas that can be affected by arthritis of the back. Those suffering from cervical arthritis feel most of the pain in their neck and upper back. Lumbar arthritis, on the other hand, tends to have pain centered more in the lower back, and osteoarthritis presents itself most often in the neck as well as the lower back. What is most frustrating and disheartening for anyone suffering from arthritis, is knowing that there is no cure, but only pain management. In order to choose the best methods of pain control, it is imperative that patients consult their doctor to first determine the type of arthritis they have.

For those who suffer from back pain caused by arthritis, there are some effective methods of treatment to try, and it is important to experiment to find which one work best for your specific type of pain. Here are a few examples of pain relief techniques to try.

Massage
Gentle massage can be very effective in relieving back pain. If done improperly or too rigorously, massage can cause discomfort instead of relief, so be sure to communicate openly with the person doing the massage. If joints are overly swollen or inflamed, it is not a good time to administer a massage.

Hot and Cold Therapy
Many people find that applying heat to a painful back can bring soothing, effective relief. Heat can be applied either as a dry heat or a moist heat. Dry heat can be applied in a number of ways. The most time tested method is an electric heating pad or hot water bottle. More recently, people have found the barley bags that you heat in the microwave to be a little more convenient. These are widely available in department stores and pharmacies and come in a variety of shapes and sizes to fit different areas of the body. Long skinny ones, for example can wrap around the neck for instant relief. More recently, gel packs have begun appearing on the market as a means of applying hot or cold therapy to painful joints and muscles. The warmth of a relaxing bath or whirlpool bath can also help to relieve back pain.

Some people find that the application of cold compresses relieves the pain more effectively. This can be done with gel packs as well or just cool towels applied to the area.

Creams and Gels
There are many over the counter pain relief products available for arthritis pain. Many are produced with natural products found in hot peppers, menthols and other herbs. These can sometimes cause skin reactions so be sure to test them out in small areas and in small amounts, before applying in a full area.

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If you’re one of hundreds of people who suffer from back pain, you are no doubt familiar with the many ways there are to reduce back pain. From proper back supports at work to ergonomic seat cushions in your car, there is little you haven’t tried. But even with these terrific devices, questions about exercise seem to be the ones that back pain sufferers find hard to answer.

Although some activities can be detrimental for those suffering chronic back pain, there is one activity that almost always offers benefits to back pain sufferers. Swimming, when performed properly can be a tremendous way to not only relieve back pain but to get fit and healthy at the same time. Regular use of back muscles helps to strengthen them and keep them flexible which can ultimately help to reduce chronic pain. Most swim strokes promote what are sometimes referred to as “long” exercises which greatly reduce the possibility of muscles cramping up. Work slowly and only as long as you feel comfortable. It is important, of course, to be careful not to push your back too hard by doing too many repetitions of swim strokes, or by performing them improperly. Here are a few tips to making swimming most beneficial to your hurting back.

When swimming laps, it is better to use a touch turn at each end rather than a flip turn. The twisting motion of the flip turn can put too much stress on back muscles and could cause injury. A touch turn is much gentler and safer.

Be careful not to extend the neck too far when coming out of the water to breathe, and turn the head gently while keeping your chin in line with your body. While it may seem easier on your neck to swim while keeping the head out of the water in a modified free style breathing, it is actually very hard on the neck and back.

Swimming in a breast stroke style can put a lot of stress on the lower back if done too rigorously. If this is the only way you like to swim, be sure to go slowly and carefully. Elongate your body as much as possible and swim at a relaxed pace. Remember, swimming for back pain is not swimming for competition or racing. In this case, slow and steady wins the healthier back!

The backstroke can also be detrimental to your efforts to alleviate back pain if done too rigorously. Try to keep your neck and head aligned with your body and be sure to use long slow and steady strokes.

Even if you don’t choose to actually swim to alleviate back pain, some relaxing time in the water often makes the back feel better. The buoyancy and weight distribution when in the water can soothe and relax tense muscles. As with any serious recurring pain, you should always seek the advice of your doctor or health care practitioner before commencing any kind of exercise regime.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

Many individuals who suffer from chronic back pain are never quite sure if it is better to rest their back or to exercise it. This comes, in part, from advice that was popular years back when most doctors recommended rest and inactivity for back pain. Today, things have changed and, in addition to using proper accessories to aid back pain such as ergonomic chairs and back supports, professionals are also recommending that the best way to keep a back healthy is to stay active and maintain a schedule of correct exercise. Lack of exercise merely results in a further loss of mobility and will ultimately prolong the pain.

Even the day to day activities that you may be reluctant to pursue should be continued. Simple things like walking the dog, gardening or daily walks to the store are great ways to keep your back flexible while simply doing everyday tasks. If you become too sedentary, muscles will tighten up, making even small movements painful.

Some of the best exercise programs that help keep muscles limber are Pilates, Yoga and TaiChi. These types of exercises strengthen core muscles while keeping the spine in a neutral position. Low impact aerobic activities such as walking and swimming are other great ways to tone and work back muscles.

Another super simple way to tone back muscles is the use of an exercise ball. Try just sitting on the ball for a few minutes each day. Staying balanced on the ball requires that your back be straight and your spine aligned. This makes it both a fun and productive exercise.

It’s also a good idea to take regular breaks when working either in a sitting or standing position, to move about and change position. Take a short walk or do some stretches just to ensure that you aren’t getting hunched over and stiff.

Due to the perceived notion that one cannot move about, chronic back pain can sometimes lead to feelings of depression and anxiety. Exercise again can be the answer, as it has been proven to increase the production of the hormone serotonin which is our “feel good” hormone. Just getting up and moving not only improves our bodies but our minds as well!

There are times when acute back pain flares up, and it is always recommended to rest the back for a time during these flare ups, and then start adding exercise back to your routine little by little. Well conditioned muscles will always be more resistant to injury so keeping toned and flexible is of utmost importance.

In addition to physical activity, there are numerous accessories that help keep back pain under control. For individuals who do a lot of lifting, it is wise to wear a lifting belt to provide back support. For driving and sitting, posture correcting seat cushions are a great idea, of course; proper posture at all times is vital to a healthy back.

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).

If you are one of the many people who suffer from back pain on a regular basis, you know how frustrating and annoying it can be, and how much it can interfere with your normal every day activities.  Good quality back supports and seat supports are one of main items you can use on a daily basis to help alleviate and manage back pain.  In addition to those items, there are also some very simple living techniques that you can put into practice to help make back pain a thing of your past.  Consider these tips as you go about your day to day tasks:

Standing
Keep your abdomen and chin tucked in and your spine straight. Take frequent short breaks to move around if your job requires you to stand in one position for long periods.  Also try to shift your weight from foot to foot.

Sitting
Whether when driving, sitting at the office or even when on a long plane flight, make certain you get up and move around at regular intervals.  Try to keep your lower back straight, and if possible, rest your feet on a footstool. Avoid hunching over your desk or straining to reach items such as computer equipment or filing cabinets.

Driving
The use of an ergonomic seat support is your best line of defense against back pain that results from driving for long periods. Sit as upright as possible and avoid stretching to reach either the wheel or the pedals.  Make an effort to enter the vehicle by standing with your back to the seat, sitting down and then drawing both feet in together.  This is not the way we tend to get into a car so it may take some extra effort to form the habit.

On the phone
Never hold the phone with your shoulder while you talk as it pulls your back muscles out of line.  If you’re talking and need your hands to be free, put the phone on speaker or invest in a headset.

Around the house
When lifting, always bend from the knees and lift while holding the object as close to your chest as possible, and remember never to bend over and lift with your back.  When performing household tasks such as sweeping, mopping or raking, try to avoid leaning and reaching too far and always squat to pick up items such as leaves or litter rather than bending over.  One of the biggest causes for back pain around the home is from shoveling snow. Always bend from the knees to lift, avoid reaching too far and keep the shovel load at a minimum.  Another common back pain instigator is home painting.  In our efforts to get the job done, we often reach beyond what is comfortable.  It’s far better to use a step ladder to avoid over reaching.  Take short breaks often to do a few shoulder and neck rolls to keep back muscles from getting strained.

Just keeping these few tips in mind will help to keep back pain at bay!

If you liked this article, tell all your friends about it. They’ll thank you for it. If you have a blog or website, you can link to it or even post it to your own site (don’t forget to mention our Back Pain blog as the original source).