5 Ways to Take Care of Your Back

The most common area of the body to suffer from stress & strain is the back. It will affect about four in five people at some point in their lifetime. Back pain can occur at any age & sometimes without any warning. It is commonest between the ages of 35 and 65. Back pain is the second most frequently reported reason for visiting a doctor, and after the common cold, is the next leading reason for missed workdays for people under 45. It is also a major cause of work related sickness absence in the UK and can affect every type of business. Not only does it drain the economy but it also has real human cost. As those that suffer from it will tell you that severe nagging back pain is very difficult to ignore. It can be all consuming. I'm often asked if anything can be done about it & it is a difficult problem to cope with but the following may help:-

1. STAY MOBILE - It is really crucible that you stay mobile even if you don't want to! This will help your muscles to strengthen & support your back. This can be done by v gentle walking (having someone to do with this may help or joining a local walking group) or swimming at your own gentle pace. Water will support your back whilst you strengthen the muscles around that area by gently kicking & circling your legs.

2. BACK EXERCISES - are always recommended by the therapists & gentle exercises may be helpful to strengthen the muscles. Also, regular sessions of gentle back massage may help you:

3. 'MIND OVER BODY' - try some gentle relaxation techniques such as those developed by Mindfulness  This was recently recommended by the Speaker of the Houses of Parliament so it must be good for you!

4. STRETCHING - If possible, do this before you get out of bed in the morning. This may help you to be not so stiff. Also, do gentle stretching exercises throughout the day whenever you feel yourself stiffening up. This is really important to do just before going to bed.

5. CALM & POSITIVE - this is easier said than done! I know this from experience. When you are in pain it seems to dominate your life & every move is an gigantic effort. However, if you can try to remain in calm state & have some positive thoughts such as: 'I'm going to get better', this will aid your recovery. Research has shown that positive (glass half full type!) recover much better from medical episodes.

Massage sessions de-mystified!

For those who have never had a massage before I'm often asked what its like! Well, that's a difficult question to answer as everyone responds differently to a session & each experience will be an unique one depending on what they are having, the experience of the therapist & what state the person treating is in. I'm also often asked do I have to undress completely? Well, the answer again is its up to you! Most clients undress down to their underwear but you can have all your clothes on & have what's called a 'seated clothed massage' as can be seen from the picture below:- 

Clothed seated massage by Bibi

Also, you don’t have to lie down on a massage couch if that's difficult for you to do. You can have a massage in almost any position: lying on your side, standing against a wall, on your stomach or on your back. Should a client choose to undress to their underwear then they are covered with towels & these are carefully moved as required to carry out the treatment. 

The other question that I'm often asked is: 'what happens during a session? Well,that depends on what treatment you have come for and the therapist you see! With my own practice there is always a full consultation so that
your medical history and lifestyle can be taken into consideration in the treatment plan. If you have come for a unclothed massage then you get changed in privacy and lie on the couch. I then start the treatment & will ask for feedback from you regarding the strokes & pressure etc. 

At the end we chat about the treatment and your aftercare is outlined. This is written down & given to you as a reminder. Also, I will advise about what you can do in-between treatments to maintain or improve your body’s equilibrium. This may be through gentle stretching exercises which I'll show you or changes to your lifestyle or diet may be discussed.

Upper back massage by Bibi

Shoulder & arm massage by Bibi

Leg massage by Bibi

Massage & your Wellbeing

Massage & your Wellbeing

A simple hand massage as carried out by Bibi

In order to function at your optimum it is important to look after your mind, body & soul as they function as a whole. Massage is just one way of looking after your wellbeing & may have the following effects on you depending on your condition and the type massage treatment you have:-


* Massages may enable you to function at your maximum as it may help to regulate your sleep patterns, eliminate toxins and impurities. It will also help to restore your strength and mobility by increasing your energy levels.


* Massages may reduce your stress and anxiety, deepen your relaxation and improve your self-esteem by improving your concentration & mental clarity.


* Medical research on massage has also shown it may help to relieve your muscle tension & stiffness and deepen your breathing. It may also balance your digestive system and support your lymphatic system.


* Finally and more importantly, it may induce a sense of mental wellbeing which makes you feel more able to cope better with the strain and stresses of daily life.