Hepatologist Dr. Lee is a renowned specialist in liver disease and member of the faculty at UT Southwestern Medical Center, Dallas, TX. Full Back Chair Massage Techniques. A chair massage works best if you have a massage chair to work with, but if not, a backwards regular chair and a portable headrest or traveling neck pillow will also work. For a chair massage, the recipient can remain clothed, but long hair should be pulled up to avoid getting pulled or tangled. The person getting the back massage will sit in the chair with their chest against the back of the chair. Unless the recipient has another request, a chair massage can begin with the shoulders. This is a common area for tension among those who sit at a computer all day for work, according to the Office of Health Education. The shoulders can also become tense and sore due to poor posture. Beginning at the base of the neck, gently squeeze and knead the shoulder muscles, working down each shoulder towards the arm and back up towards the neck again. Repeat this motion two or three times. Beginning at the base of neck, use your thumbs to gently work circular motions up the back of neck on either side of the spine. Knead the side of neck with the fingers, using more pressure if the recipient wants it. Don’t put direct hard pressure over the spine area of the neck, as this can cause pain or damage. Pay special attention to the areas at the back base of neck and also to the top of neck just below the hairline, as these are common areas for tight muscles. Starting at the shoulders, work down the back. Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart. With your toes and knees turned. If you suffer from low back pain, it’s important to practice some regular exercises to strengthen your back. The American Academy of Orthopaedic Surgeons (AAOS. Percussion is a good massage technique to use in the large muscles of this area. To do this, use the sides or heels of hands to rhythmically tap on the muscles of the back. Whenever you’re giving a massage, always start a technique lightly, as everyone has different tolerances to massage or percussion pressure. You can then use harder pressure if the massage recipient gives the okay. Never use percussion over the spine or in the area of the kidneys, which are located in the low back. Percussion is better for the upper and mid back. Another good technique for working the back during a chair massage is to apply the hands to the desired area of the back and slowly lean into it, using your own body weight as the pressure. Squeezing and gently pulling the muscles away from the body is also good for relieving stress and muscle tension. Upper Back Pain during Pregnancy. January 2. 9, 2. 01. Upper back pain during pregnancy can occur at any point, but is most common in the third trimester. This occurs for several reasons. First, as pregnancy progresses, the growing size of the baby and the uterus shifts the center of gravity forward placing increased pressure on the muscles in the back. Secondly, a woman can gain 2. The changing hormones in the later stages of pregnancy can also have an effect. As the body prepares for delivery, hormones are released that loosen the ligaments and muscles in the body. When this occurs there is less inherent stability in the pelvis and back, which causes the muscle to work harder, and sometimes this increased demand on the muscles can cause muscle spasm. Lastly, the enlargement of breast tissue during pregnancy can alter posture and increase strain on the neck, shoulders, and thoracic spine. While upper back pain during pregnancy is common there are some steps that you can take to prevent this from occurring and relieve symptoms when they do occur. Do not leave either on for extended periods of time (greater than 1. Make sure there is proper padding between your skin and the hot pack to prevent burns and place a barrier between your skin and the ice pack to prevent skin irritation. Ask your partner to massage the area or schedule a professional prenatal massage. Also, talk to your healthcare provider about physical therapy. A physical therapist can evaluate you to determine the specific factors that are contributing to your upper back pain and design an individualized program to address these factors and facilitate your return to pain- free functioning. If upperback pain is not relieved by the above, contact your physician. While upper back painduring pregnancy is common, it isn’t something to ignore. In some cases back pain may be a sign of pre- term labor or other obstetrical conditions, so always mention the back pain to your doctor so that they can evaluate the cause and suggest the proper treatment. Upper back pain during pregnancy can be successfully treated, which can improve the quality of your pregnancy and make your post- partum recovery and transition easier. Have a healthy and happy pregnancy! The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions. Click to Request an Appointment Todayprint.
The Best Chairs for Lumbar Back Support How to Prevent Back Pain at Work and Home. How to fix lower back pain without surgery or shots by Dr. Jolie Bookspan, sports medicine and extreme physiology researcher, The Fitness Fixer and functional fitness.
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