Back pain is a common problem that affects most people at some point in their life. It often feels like an ache, stiffness or tension in the back or surroundings areas. The back pain usually triggered by bad posture while standing or sitting, bending or lifting incorrectly. Back pain is not generally caused by a serious condition and, in most cases, will improve by taking actions.
How does the back work?
The back is complicated structure built around the bones of the spinal column. The spine consists of 24 bones (vertebrae) sitting one on top of another. It sits on the pelvis and topped by the skull. The bones of the spine are connected by discs at the front and facet joints, give the spinal column its flexibility.
Types of back pain
Massage therapy to treat back pain
Research shows that massage therapy has many potential health benefits for back pain sufferers, including:
Our physiotherapists can provide a variety of treatments, help you understand your problem and get you back to your normal activities.
After you finish working out, what do you do? If you’re like most of us, you walk it off and relax. Maybe jump in the shower or grab a snack to refuel. However, that may not be the smartest choice. This pro post will let you know the top 10 reasons it’s important to stretch after a workout. The reasons range from reducing soreness to increasing endorphins.
Different stretches will benefit you in different ways, so consult your personal trainer to find what’s best for you before you begin doing post-workout stretches. Stretching after you exercise is one of the best ways to improve your health and reduce post-workout pain.
This pro post comes to you from Gyles Abbott of Fitbot Training, a personal trainer on Bidvine.
If you’re interested in learning more, read on to find the top 10 reasons to stretch after a workout.
So often stretching after exercise is overlooked, when in fact, it should be seen as part of your session. In my teens and early twenties I used to be as guilty as the next man, stretching didn’t even cross my mind after a game of football or squash. As my body got older my muscles got sore and my flexibility decreased because I was ignoring this essential element of training.
Top 10 Reasons to Stretch After a Workout
1. Stiffness and Soreness
During a hard workout, muscles go through numerous contractions which leave them in a miss-shaped and shortened state, which is why you will feel stiffness and soreness if you don’t try and rectify the state by stretching.
2. Lactic Acid
Your body produces lactic acid which makes your muscles tired and sore, stretching helps to eliminate the lactic acid.
Endorphins are released after a workout once your body starts to cool down, stretching helps slow the cooling process ensuring you feel energised after your workout.
4. Blood Flow
Stretching helps the blood flow back into your muscles at a more regulated pace, allowing your heart rate to come back to normal, your muscles feed on oxygen and nutrients brought in by the blood
5. Lower Back Pain
The most common complaint amongst my clients when they first come to me is the lower back area. Nine times out of ten stretching the hamstrings and hip flexors, muscles that are attached to the pelvis, will relieve that pain.
6. General Posture
General posture is improved, people tend to stand up straighter particularly if you focus on stretching backs, shoulders and chests
7. Tension and Anxiety
General tension and anxiety lead to tension in your muscles, whether that’s stiff necks or tight shoulders. Releasing and stretching those muscles often leads to an overall feeling of stress relief.
Increased flexibility, which will happen the more you stretch, will enable you to exercise more effectively.
9. Toned Muscles
Stretching over time will give your muscles tone and your body will look more slender. You only need to look at the bodies of those that practice Yoga on a regular basis.
10. Reduce the Risk of Injury
Last but by no means least you reduce the risk of injury as you will have an improved range of motion, which in turn decreases resistance on your muscles.
Static stretching is suitable for after exercise and each time you go into a stretch hold for 25 to 30 seconds, just enough time for the muscle to regain its shape.
Foam rolling is a great addition to your stretching routine, especially if you have a part of your body that is particularly tight, it also increases circulation and helps to lower your heart rate.
Think of stretching as a way of resetting and gaining equilibrium after putting your body through stress. Rather than seeing it as an optional part of your workout think of stretching as part of your session, you will be maximising the benefits off all the hard work you’ve put in.
reference: Gyles Abbott, personal trainer https://www.bidvine.com
Everybody seems to talk about what you should be doing during a massage treatment, but what about after?
Here are some tips for getting the most out of your session.
1. Drink Water.
We know that 75% of our body is made up of water. When we don’t get the necessary amount, our body starts to shut down, starting with non-crucial functions first. Massage helps to increase the circulation of both the lymphatic system and the blood. After your massage treatment you should be drinking at least a litre of water. Caffeinated drinks like tea and coffee can be counterproductive to your hydration efforts so it’s also a good idea to avoid these drinks following your massage.
2. Refuel your body
After your muscles have been relieved of all their stress and tension your body needs a fuel boost. Have a little snack on hand to have after your treatment.
Massage is not just work on the body; it is work on the mind too. After a massage you need even more sleep to help your body process the toxins and repair. You feel more relaxed , your muscles are looser, you feel content and calm. Listen to your body. If you feel like having a sleep, do it.
Make time for yourself and your body will thank you.
A type of massage that is becoming more and more popular for both therapists and clients is Tui Na massage. This treatment is a powerful form of Chinese medical bodywork that addresses specific patterns of disharmony in the body. Tui Na seeks to improve the flow of qi through the meridian channels based on the same Oriental medical principles as acupuncture.
Main Benefits of Tuina massage