If you really want to cure your back pain, then you must be willing to understand that there’s more to it than temporary relief!
Relief is great, but it’s not the whole story when it comes to your well-being!
- Have you ever felt a nagging sensation when you’ve picked up something heavy?
- Does your back hurt when you sit too long at your desk?
- Do you experience back pain after gardening or renovating?
If so, you’re not alone in living with back pain, because after the common cold, back pain is the most common complaint heard at the doctor’s office.
And yet, the specialists have told you that your back is fine, your doctor has said to take medication to relieve the aching muscles in your back, so why not get a therapeutic massage for your back pain?
Massage is a safe and effective treatment that can help relieve and prevent further back pain. Here are 5 things you need to understand about back pain:
One. Lifestyle habits
Our chosen modern lifestyle is often to blame for back pain. Many hours at work, inert habits at home or long hours in the car can contribute to a major imbalance between weak muscles and those that are constantly contracted.
On top of this, tension and fatigue in the lumbar muscles are often aggravated by the stress of a demanding life and unrealistic expectations.
Tight muscles, fatigue or weak back muscles are vulnerable to injury when you overdo it in sports, at the gym or in your recreational time.
Sometimes it doesn’t take much to injure your back. A sudden movement or small twist can cause persistent pain.
Other factors or habits that increase the likelihood of developing back pain include very demanding work, pregnancy, trauma from accidents, falls, poor posture and unwise lifting of heavy things.
Finally, there are conditions such as arthritis that can also cause back pain.
Two. Why massage for back pain?
Massage is well known for relieving tension and pain in injured back muscles. It relieves discomfort in areas of the body that can be used as protection against surrounding pain.
Blood circulation is improved by massage, increasing the flow of oxygen and nutrients to your tissues while helping to reduce swelling and accumulated toxins that can cause irritation.
When swelling and irritation are reduced or relieved, injured back muscles and ligaments heal quickly with less discomfort.
What’s more, certain types of massage promote supple movement, which can bring immediate well-being as well as the likelihood of reducing future damage.
Three. The role of tissue alignment
Abrupt trauma, chronically shortened muscles and the connective tissue that binds body parts together (fascia) can pull on your joints and position them out of your body’s natural alignment.
If left unchecked, you may find it difficult to heal back pain or other aches and pains.
By stretching, lengthening and releasing shortened muscles and fascia, massage can help you regain your alignment, your natural posture.
You can also receive treatment from a chiropractor, osteopath or physiotherapist to correct your posture. A massage therapist will complement these treatments to relieve tension and bring you more effective, longer-lasting results.
Four. Stress and unnatural emotions
Stress, depression, anxiety and worry can significantly increase back pain.
Feeling stressed or overworked is enough to increase sensitivity to pain. The mind is thenexpressing emotions that are by no means natural by means of fear or denial of not accepting things in life as they are.
Discomfort, which may have been merely an inconvenience, can turn into great fear and seriously affect your daily life.
With a therapeutic massage, your attention turns to pleasant sensations and a calm state of being, which are conducive to producing relaxation in your mind and, consequently, relaxing your body.
Five. The unawareness of a creative solution
Most specialists, doctors and all those well-meaning but misinformed people are often unaware of the process behind back pain or other pain.
They’ll all issue their conclusion about a possible cause, but the truth is, they don’t know that the real cause is a creative process, not a single element.
A cause is not the same as a process, which is a series of steps that created the back pain and has now become an unconscious habit.
In fact, their solutions are all temporary, i.e. reactive or corrective. They relieve back pain temporarily, but will return because the process involved has not been transformed.
The cause is a preventive solution, and therefore also temporary, but the process involved is a creative solution, and therefore permanent.
A true massage therapist who understands the process behind the patient’s back pain will never give instructions to do things differently, but will ask questions so that the patient can find out for himself the habits that have created his pain and leave him free to choose to be and experiment.
He’ll tell her what’s not working that’s causing her back pain, but he’ll never tell her what’s working to get her back pain free. If the patient has an interest in knowing, an intention, then he or she will want to understand by asking the massage therapist questions.
The creative solution is only possible when the person with back pain consciously chooses to accept and understand the process involved, and then makes a new choice of experience.
The key is free intention.
Being told what to do or not to do is the mistake that doesn’t motivate a person to become aware of their own habits or to transform them with love.
A preventive solution is not a creative solution, because creation does not come from others, is not imitative and is not offered to help, unless the patient freely and voluntarily requests it.
What lifestyle changes can help manage back pain?
Here are some key lifestyle changes that can help you manage back pain:
Improve your posture and ergonomics
- Focus on maintaining good sitting and standing posture
- Use chairs with appropriate lumbar support or add a lumbar cushion.
- Create an ergonomic workspace, especially if you spend long hours seated.
Exercise regularly
- Practice low-impact activities such as walking, swimming or gentle yoga.
- Incorporate muscle-strengthening exercises to support your spine
- Stretch regularly to improve your flexibility
Maintain a healthy weight
- Carrying excess weight, especially around the waist, puts extra pressure on the lower back.
- Losing weight through diet and exercise can help reduce this tension.
Improve your sleep habits
- Replace worn-out mattresses with medium-firm options
- Sleep on your back or side with appropriate pillow support
- Avoid sleeping on your stomach
Manage your stress
- Stress can contribute to muscle tension and back pain
- Practice stress management techniques such as deep breathing, meditation or massage
Make dietary changes
- Stay hydrated by drinking plenty of water
- Eat anti-inflammatory foods such as salmon, ginger, nuts, fruits and vegetables.
- Avoid foods that can increase inflammation
Practice safe lifting techniques
- Adopt proper posture when lifting heavy objects, bend your knees and keep objects close to your body.
Stop smoking
- Smoking can impair blood flow to the spine and increase the risk of degenerative spinal diseases.
By implementing these lifestyle changes, you can effectively manage and prevent back pain. However, if pain persists or worsens, it’s important to consult a healthcare professional for personalized advice and treatment options.
Choose massage therapists who are attentive to your situation.
If you want a unique massage to relax or free yourself from your pain, discomfort, pain or suffering, isn’t it wise and sensible to turn to massage therapists who know what you are doing? Live?
What are effective stress management techniques for back pain?
Here are some effective stress management techniques that can help relieve back pain:
Mindfulness and meditation
Practicing mindfulness and meditation can help calm the mind and reduce stress, which in turn can relax tense muscles and relieve pain. Here are a few techniques:
- Deep breathing exercises
- Guided imaging
- Mindfulness meditation
A few minutes of daily mindfulness practice can be beneficial.
Regular exercise
Physical activity is one of the best ways to manage stress-related back pain. Exercise can :
- Release endorphins, the body’s natural painkillers
- Reduce stress hormones such as cortisol
- Strengthen the muscles that support the spine
Low-impact activities such as walking, swimming and gentle yoga are particularly interesting.
Progressive muscle relaxation
This technique involves slowly contracting and then relaxing each muscle group in the body. It can help reduce the muscular tension and stress that contribute to back pain.
Improve sleep habits
Quality sleep is essential for stress management and back health. Here are a few tips:
- Establish a regular sleep schedule
- Creating a comfortable sleeping environment
- Avoid screens before bedtime
Take movement breaks
For people with sedentary jobs, taking regular movement breaks throughout the day can help. Even standing up for 5-10 seconds every 30 minutes can make a difference in relieving physical and mental stress.
Stretching
Regular stretching can help relieve muscle tension and pain throughout the body. They can also increase serotonin levels, which can help reduce depression and anxiety.
Managing stress triggers
Whenever possible, try to identify and reduce the sources of stress in your life. Although it’s not always possible, minimizing stress triggers can be beneficial to both mental and physical health. By incorporating these techniques into your daily routine, you can better manage stress and potentially reduce its impact on back pain. However, if pain persists or worsens, it’s important to consult a healthcare professional for personalized advice and treatment.
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