In eight out of nine trials, massage was more effective than other interventions such as exercise, relaxation therapy, acupuncture, physiotherapy, and manipulation. This video has been medically reviewed by Casey Gallagher, MD. There are several types of massage often used for back or neck pain. Swedish massage is the most common type of massage in the United States. Also known simply as massage therapy, Swedish massage involves the use of long, smooth strokes using oil or lotion.
Deep tissue massage targets the deeper layers of muscle and connective tissue. This type of massage is used for chronically tight or painful muscles, postural problems, and repetitive strain. There may be some level of physical discomfort during a deep tissue massage, as the massage therapist works on the deeper muscle layers.
People may feel sore after the massage. Another option is shiatsu , a form of Japanese bodywork. Clothing is usually worn during the shiatsu treatment, so it is a good treatment if someone prefers to remain fully clothed. The therapist applies localized finger pressure to points on the body.
Since the pressure is localized, the pressure of shiatsu feels deep. Although it's no substitute for a massage by a trained therapist, in some cases a massage cushion may be worth considering. They fit on many desk chairs or can be placed on a sofa.
Stores often have floor models to try. If you have insurance coverage for massage therapy, find out what type of massage is covered. Consult your primary care provider about your back pain, if you haven't already.
You should also seek medical attention if you have any of the following symptoms:. Before starting any new therapy, including massage therapy, talk with your healthcare provider to be sure that it's appropriate for you. If you have back or neck pain, your healthcare provider may suggest non-drug therapies.
There's some evidence that massage may provide short-term pain relief, although evidence from larger-scale clinical trials is needed. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Farber K, Wieland LS. Generally, varicose veins and bruises should be avoided, as should broken bones.
If your muscles are inflamed, wait a few days until the inflammation subsides. People who are pregnant or being treated for cancer should talk to their doctor about the safety of massage.
There is no clear guide for how much pressure is too much. Each person is different. While massage for aches and pains can feel intense at times, it should never be sharply painful.
You may feel a little sore after massage, but your overall feeling should be relaxed. Any lingering soreness from massage means the pressure was too much. While chronic lower back pain can be treated by massage, not all styles of massage are good for all types of pain.
And the effects of massage vary due to differences in techniques and the skill of the therapist. Here are five types of pain management massage that can help with different types of pain, including back pain and neck pain two of the most common types of pain in the U. Swedish massage may be the first thing that springs to mind when you think about massage.
This type of massage focuses on deep and complete relaxation but can also be used to release cramped muscles. Swedish massage uses a variety of techniques but is generally a lighter form of massage. Swedish massage is an excellent choice for stress relief and for people who experience the whole body pain of muscle cramping.
Therapists gently help sore, tense muscles release so that the patient can feel some relief and rest. Deep tissue massage is not for everyone. Just as it sounds, this type of massage features a massage therapist who goes deeply into each sore muscle, reaching as far down through the muscle to the bone as possible. This can help to release scar tissue and assist in relaxing tightly knotted muscles that can cause chronic neck and upper back pain.
Deep tissue massage uses many of the same techniques as Swedish massage. In this type of massage, it is crucial that you speak up while you are on the table. While this is not the same type of deeply relaxing massage as a Swedish massage, you should not be in so much pain that you cannot let your knotted muscles release. Qualified deep tissue therapists are happy to vary their levels at your request. They can start lightly and go deeper as you relax over the course of the massage.
Deep tissue massage is excellent for people with chronic pain due to a build-up of scar tissue. You should expect to feel sore for a few days after the massage, but a warm bath with Epsom salts can help with that. Trigger point massage is similar to deep tissue in that is goes much more deeply into the muscle than Swedish massage.
The goal of trigger point massage is to identify and release trigger points. Trigger points are tight areas within a muscle that cause pain in another area of the body.
For example, a trigger point in the neck may cause migraine pain, or one in the back may cause radiating pain down the leg leading to sciatica. Trigger point massage does not necessarily work the entire body or the entire length of a muscle. The emphasis is on releasing the specific trigger point to alleviate pain. This is done by adding deep pressure to the trigger point and then releasing it, over and over again until the trigger point releases.
This type of massage is best for chronic muscle pain and tension, as well as migraines brought on by muscle tension. Myofascial release is similar to trigger point massage. It targets trigger points in the fascia to relieve pain throughout the body. Fascia is a thin layer of connective tissue that covers all of the muscles in the body. It also connects every muscle in the body and weaves through each organ.
Because fascia is connected to everything, myofascial release focuses on a broad expanse of muscle all over the body. The massage therapist will first gently massage all over the body. Under normal conditions, fascia should be pliable. If there are areas of tightness, the therapist will work those areas gently, increasing pressure across the area as the fascia begins to release. This massage technique can be pain-relieving for those who suffer from fibromyalgia, but it will not necessarily be relaxing on the table.
Myofascial release is also indicated as a treatment for chronic fatigue syndrome. Craniosacral massage therapists use a very light touch to encourage proper movement of cerebrospinal fluid around the brain and spinal cord. Because of its light nature, craniosacral massage is excellent for fibromyalgia and other whole-body pain syndromes. It can also relieve neck and back pain and migraines and help counteract the effects of chronic fatigue syndrome. Some people receiving craniosacral therapy for whole-body stress relief might also receive a targeted type of massage for specific pain points.
As you continue with massage for aches and pains, you might find yourself needing different types. Talk to your massage therapist if you are interested in exploring a different style of therapy. Although regular sessions with a qualified massage therapist are best, there are a variety of ways you can practice self-massage for lower back pain at home. Just as with massage by a trained therapist, let your comfort be your guide. While self-massage might be a little uncomfortable, depending on the technique, it should not hurt so much that it leaves you sore or breathless.
As you massage, take slow, deep breaths for even more release and relaxation. Try sitting in a comfortable position on a chair or the floor. Bring your thumbs around to the base of your spine and begin to move them in slow circles from the base of the spine to as far up the spine as you can reach.
To do this you need to:. The muscles in your upper back work really hard and you can relieve tension in them by yourself sometimes. You need to:. Keep applying pressure until you feel the trigger point release. Spend at least 30 seconds on each spot. Move through the muscles surrounding the scapula and apply pressure at other trigger points.
But be careful not to apply too much pressure. Shiatsu is part of Japanese and Chinese medicine. The therapist uses their fingers, thumbs, and the palm of their hand to put varying amounts of pressure on muscle groups to help heal and correct internal malfunctions. It uses acupressure points in the strained muscles to release blocked energy, or Qi. As the name suggests, warm smooth stones are placed on key points on your body and their warmth helps to remove tension from the muscles and soften them.
The heat from the stones makes it easy for the therapist to get access to deeper muscle layers and remove pain. Originating from Indian Ayurvedic medicine, Potli massage therapy involves the use of ancient herbs to help relax and heal the tissues from deep within. Different herbs have varying benefits.
It is so relaxing and definitely worth trying! Many of us may think that this was created in Thailand. But, it actually originated in India about 2, years ago and only then got adopted in Thailand. It is a form of dry massage with clothes on and involves the gradual stretching of the body along with a basic massage.
The technique finds strained points in the body and helps to relax muscles with yoga-inspired positions to make them more mobile. Deep tissue massage is normally used to treat musculoskeletal problems, like strains and sports injuries. While performing the deep tissue massage, the therapist focuses on the target muscle group to release chronic tension. Greater pressure is applied to get rid of the strain using palms, forearms, and even elbows.
Swedish massage is for people who are new to massage and it helps to relax the entire body.
0コメント