Are you getting tension headaches?

Migraines. Headaches. Stress.

Headaches are tricky to figure out because there are different kinds of headaches and multiple variables involved.
Nutrition, posture, and hormones can all play a roll for example.

Today I’m going to focus on one particular type of headache- tension headache. 

The most common reason for these headaches are from tight muscles and connective tissue in the neck and head.

These headaches are painful and distracting, but very manageable!

Classification of tension headaches:

  • Pain is typically described as “pressing” or “tight”
  • Also known as a stress headache
  • Pain is located around forehead and both sides of the head (bilateral)
  • Pain is mild to moderate in intensity
  • Neck and shoulders feel tender and sore (1)

If you feel like your fall under this category of symptoms, don’t panic! Here is what you can do to start getting rid of that headache.

selfmassage-300x200 Are you getting tension headaches?1. Self Massage

Place both hands on either side of the head, just above the ears. Using a “bear claw” shape with your fingers,  start gently pushing into the head muscles. Perform tiny circles with your finger tips. Work into your temples and around the hair line.

2. Neck Stretches

These simple stretches can be done at the computer desk or while you are waiting at a red light. Your neck and shoulder will thank you later for keeping a healthy range of motion with in the muscles, there for keeping away tension. Click here for some simple neck stretches by “Dr. Jo.”

3. Understanding Balance selfmassage-300x200 Are you getting tension headaches?

If you are getting tension headaches too often, then take a step back and observe the amount of stress your are putting yourself through. If you are working non-stop, eating fast food, or not getting enough sleep, than your muscles will not be able to keep up. If you want to manage these headaches, then find time to undo and unwind. If you sit for 7 hours a day, then allocate at least 1 hour a day for some kind of healthy movement. Balance!

Side thought- If you are driving your car non-stop and never get it serviced, the car will stop working eventually. Our bodies are very similar! It is the machine that keeps us going. If you are a busy person, then you need to be getting even MORE bodywork done to outweigh the physical and mental stressors in our world today.

selfmassage-300x200 Are you getting tension headaches?4. Restrain from using painkillers

Painkillers are just band-aids when it comes tension headaches. Try something topical like a deep heat if you are desperate, but popping pills to mask the headache pain will slowly damage your internal organs.

These four bullet points highlight what YOU can do for short term relief from tension headaches.

For long term results, come see one of our health care professionals for you a more hands on and  individual treatment plan.

 

 

Reference:

(1) Ann Indian Acad Neurol. 2012 Aug; Tension type headache. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3444224/

 

selfmassage-300x200 Are you getting tension headaches?

Sydney LaVine
Dip. Remedial massage
ATMS 24132

The Art of Foam Rolling

Take home advice is something that I love to give my clients to help ensure they are caring for their bodies and muscles the best they can. One of the most common pieces of advice I often find myself giving is to practice self-myofascial release at home to assist in recovery and restoration of healthy muscle tissue. Self-myofascial release (SMR), more commonly known as “foam rolling”, is becoming a familiar recovery tool for people of all fitness levels. It can be performed with a foam roller, spiky ball, lacrosse ball or anything of the like. Foam rolling assists in relaxing tight muscles and breaking up any adhesions/knots in the muscle layers. While at times uncomfortable, it is an effective way of reducing muscle pain and improving range of motion to enhance performance.

The most common responses I get from my clients are along the lines of “it hurts too much” or “I don’t know if I’m using it correctly”.
It is important to find a SMR tool that suits you and your body. They come in all shapes, sizes and densities to cater for all body types and muscles.
If you find the pain unbearable when rolling out your muscles try looking for a softer, larger tool that allows you to distribute your weight more comfortably and control the pressure more effectively. (That’s the beauty of SMR – you control it!)
For those who are unsure how to utilise their SMR tool effectively, here are my top 3 rolling exercises to reduce pain and increase flexibility. I recommend spending about 60 seconds on each muscle. Find a tender point, hold, release and repeat!


backRolling The Art of Foam Rolling

Foam Rolling on the Back
Lying face up, place the foam roller horizontally under your shoulder blades. Keep your knees bent and feet grounded. Use your hands to support your neck. Switch on your core, lift your hips and press your feet into the floor to slowly roll back and forth up and down the back.

Tip – tilt back side to side to target different areas of your back.

backRolling The Art of Foam Rolling

 

 

Foam Rolling on Hamstring & Calves
Place the foam roller under your calf. Keep your hands flat under your shoulders with fingers pointing towards toes. Rest ankle on top of bottom ankle. Slowly roll from ankle to knee using your arms to control the movement. Continue up the leg to target hamstrings.

For less pressure, simply uncross your legs.

 

backRolling The Art of Foam Rolling

 

Foam Rolling on Quadriceps
Lying face down, place foam roller above knee and roll from knee to hip. Make the movements slow and controlled. Be sure to support your upper body with both forearms firmly pressed into the ground.

I prefer to put a cushion or towel under my elbows.

 

 

 

backRolling The Art of Foam Rolling

 

Foam Rolling on Iliotibial Band (ITB)
Lie on the side you wish to target with the foam roller under your hip. Cross the opposite leg over and place your foot flat on the floor. Support your body with your forearm and the resting flat foot. Rest your other hand on your hip and keep your head in line with your spine. Press your flat foot into the ground to control the slow roll down the side of your leg from hip to knee.

Take this one slow, as it can be the most uncomfortable area to roll.

 

 

 


Foam rolling exercises are the perfect recovery after a workout or hard day at work. Try do them as often as you can. Coupled with stretching and regular massage, foam rolling will have your muscles reaping the benefits for optimal performance. So, choose your weapon and start foam rolling! If you have any questions do not hesitate to ask one of our health practitioners at your next appointment.

Massage Room Etiquette: Talking During A Massage

Woman-with-a-Secret Massage Room Etiquette: Talking During A Massage

 

When I tell people what I do for a living, they often ask me if I prefer my clients to be talking during a massage, or be silent. I will clear this up straight awayif you are getting a massage, that is your time, and if you want to chat or be silent the choice is yours. If you have ever been uncertain on what is the proper etiquette for the massage room, this blog explains the most common scenarios and how best to act.

1. A good therapist lets their client control the amount of talking during the treatment.

There will always be a small amount of conversation from the therapist when they checking in with you during the treatment. They might make comments or questions in regards to pressure of the massage, observations of the body, or perhaps ask a question or two relating to your medical history so they get a better understanding of your body. This is necessary for a professional and effective treatment.

Any conversation on top of that is just extra, and it should be decided by you when it starts and stops. In my experience most people start to feel the relaxing effects of massage after about 20 minutes, and will casually converse up until that point. It is natural to want to build a bit of rapport with whom you have entrusted your body, so getting to know a bit about them or share things about yourself (family, occupation, hobbies, etc.) is normal.

But what if the therapist is talking too much and I just want to relax?

This can happen from time to time. If you know straight away that you want to relax, it is best to set the expectation early so you can get straight into the “zone”. When you are having the “why are you here today?” conversation, just mention that you want to relax and aren’t feeling very talkative today. The therapist should respect that and hopefully only interrupt the massage to ask questions pertaining to the massage.

2. But I feel awkward when the room is silent, doesn’t the massage therapist feel awkward too?

Definitely not! We love a bit of quiet time as well, it lets us focus on you. For people who find it difficult to accept the silence and relax, bringing the focus to your breath and the calming music will definitely help. Calm your mind and enjoy the feeling of tension being massaged out of your body.

3. I love talking! I am happy to talk for the full duration of the massage!

That is fine, especially if you get along really well with your massage therapist and have developed rapport with them. The session shouldn’t be an interrogation into your therapist’s personal history, just as they shouldn’t be prying into your personal life. Try not to ask your massage therapist for their opinion on non-massage related things, as they are there to provide you with a professional massage, not give life advice. Try to keep the conversation light, just as you would with a work colleague.

Keep in mind why you are having the massage. Is it so you can relax, so your body can be rejuvenated, or to get a break from your children or work environment? Regardless, a bit of quiet time will help you get the most out of the massage, mentally and physically. It will allow the body to relax a little bit more, so you can feel a little bit better. Try spending at least half of the massage silent and enjoying the treatment to see if you feel the difference.

You will feel great!

You can book your next massage here.

Shin pain? It could be shin splints.

shinsplintphoto-1-300x257 Shin pain? It could be shin splints.

If you have pain along the inside of your shin, you might have been told that you have shin splints. Shin Splints has been renamed to Medial Tibial Stress syndrome, as it considered more medically accurate. Medial Tibial Stress syndrome is caused when muscles in the calves pull on the Tibial bone where they attach and it is this irritation to the bony attachment surface that causes the shin pain.

The condition is common amongst military personal and athletes. Running related activities typically worsens the condition. Risk factors for developing Medial Tibial Stress syndrome or shin splints include;

  • poor foot/ankle biomechanics
  • training errors
  • improper footwear
  • surface type
  • fatigue and poor lower limb flexibility

The foundation of treatment for shin splints is based on activity modification and symptomatic relief. Identifying aggravating activities and modifying them is crucial in the short-medium term. It is also important to have your chiropractor assess your foot, ankle, knee and hip biomechanics as these regions often have a role when it comes to Medial Tibial Stress Syndrome aka shin splints.

Remember you should always get a professionals opinion before you self diagnose!

Three exercises that will solve lower back pain

Chiro-Hands-1170-360-1024x315 Three exercises that will solve lower back pain

 

It’s time to put away the Panadol and grab your exercise mat! There are 3 basic movements that you can do at home that will set you up for a pain free lifestyle.

  • “What are the best exercises to perform to prevent low back pain?”

This is a question we hear a lot in our clinic. The below exercises are my ‘go-to’ for prevention of low back pain. They are straight forward and effective. They have been termed ‘The McGill big 3’ – named after the researcher Stuart McGill.

Stuart McGill is a spinal biomechanics researcher from The University of Waterloo, Canada. The goal of these core exercises are to create spinal stability and endurance – which is essential for                                                                                                                      creating a stable foundation for the lower back.

  • “How do core exercises help my lower back?”

    Let’s talk briefly about muscle movement first. Whenever a muscle contracts to perform a movement, this muscle is considered the “Agonist” muscle. Every agonist muscle has an opposite muscle that is generally relaxed. This is known as the “Antagonist” muscle. The definitions are below:

*Agonist muscles cause a movement to occur through their own activation.

*Antagonist muscles are simply the muscles that produce an opposing joint torque to the agonist muscles.

Chiro-Hands-1170-360-1024x315 Three exercises that will solve lower back painWe experience this every time the arm moves to pick something up. The bicep and tricep muscle in the arm work together as a team. When one is contracting, the other is relaxing. The arm does not bend unless both muscles are involved.

Similar to the team work between the bicep and tricep muscle, the abdominal and back muscles are opposites. Both are required for efficient movement of the torso. When one side of the team is not engaging properly or is weak, the opposite muscles will get over loaded and fatigued.

By strengthening the core muscles, you are training the torso to work together as a unit. When the core is strong, the lower back does not have to work as hard.

The exercises aim to tighten up the front and sides of the core, while supporting the spine and remove gravity from the equation. The exercises are of a low intensity and are safe to perform;

 

Chiro-Hands-1170-360-1024x315 Three exercises that will solve lower back pain

Curl up – 3 sets of 10-12 reps

Bird dog – 3 sets of 10-12 reps

Side Bridge – 3 sets of 8-10 seconds holds, each side.

If the above rep scheme is too hard, you can always modify it by reducing the number of reps and work your way up to the noted rep scheme.

Try doing these exercises before training as well, as it has shown to tighten and stiffen the core.

Perform these exercises once a day, not into pain. If you do have questions, pain or discomfort when performing these exercises, come in and see us and we can either correct your technique or advise you on alternative exercises.

 

 

Chiro-Hands-1170-360-1024x315 Three exercises that will solve lower back pain

 

References:

McGill, S.M. (1997) The biomechanics of low back injury: Implications on current practice in industry and the clinic. J. Biomech. 30: 465-475.

 

McGill, S.M., Low Back Disorders: Evidence based prevention and rehabilitation, Human Kinetics Publishers, Champaign, Illinois, 2002.

 

Everyday activities that might be causing your neck pain

Being a massage therapist is more than just treating the issue at hand. You may think we are just being chatty if we ask you a few questions, but really we are trying to understand the bigger picture of your lifestyle and what can be causing your pain or tension. Here are a few everyday activities that can make a big impact on pain and posture.

1. Chewing Gum

While gum chewing isn’t a health threatening habit to have, over time it can make an impact on the muscles around our mouth. Our bodies weren’t designed to be chewing for hours at a time, so when you chew gum it is possible to overwork the jaw and surrounding muscles in the neck and head. I encourage my clients to be mindful of the time they spend chewing, and make a note if they are getting tension headaches related to chewing (especially during stressful times). Why not take a “gum detox” and just see what happens?

2. The Handbag

Handbag, or shoulder bag as it usually ends up being, is a main cause for shoulder and neck pain. Your body works really hard to keep you balanced when you are carrying 5kgs on one side, and has to make changes to the alignment of the spine to keep you centred. Many of my clients will take a purse, laptop bag and gym back to work and come in with shoulder pain every single month. While it might not look super trendy, a backpack with a chest/stomach support strap (this is very important!) is very effective in distributing the weight and reducing back and shoulder pain.

3. Your Pillow

When was the last time you changed your pillow? Do you love your pillow?

We spend 5+ hours a night attached to it, so it had better be treating us well! The main rule of thumb when purchasing a pillow is that you should feel comfortable on it. This especially applies to density. As for shape of the pillow, a higher pillow will be better for side sleepers (so your neck isn’t angled to the side), medium for back sleepers (ideal sleeping position, ideal posture), and low for stomach sleepers. If you are a stomach sleeper and are experiencing regular neck pain, there is a good chance your sleeping “posture” is contributing to that pain. It’s a hard habit to break, but I would encourage you to try sleeping on your back if possible (even for a couple hours at the beginning of your sleep cycle).

We stock several types of pillows at the clinic – check them our next time you’re in and we can answer any questions you might have.

4. Grinding of Teeth

Some people have a subconscious habit of grinding or clenching their teeth when they are stressed, or when they sleep. Solutions can be discussed with your dentist, but something as simple as a bite plate worn at night can reduce jaw tension, pressure on fascial muscles and prevent damage to teeth. If you are a regular “clencher”, perhaps at work or when you are doing sport, both massage therapists and chiropractors can help to relieve tension in the face by performing soft tissue work to the affected muscles.

While the list isn’t extensive, these common actions and habits can go undiscussed for years at a time and end up contributing to huge amounts of tension build up in the neck and head. A simple change can create a world of difference, so if you are curious about making any of the changes suggested here,  just try it out for a week and see how you feel.

 

3 Involuntary things your body does in a Massage

In addition to feeling relaxed and having looser muscles, what else happens to your body during and after a massage?

Massage Therapist Amanda tells us some of the involuntary things your body does in a massage.

1. Your core body temperature drops

Massage taps in to the autonomic nervous system, the system that processes our flight or fight reactions. Our basal body temperature is the lowest temperature attained during rest, and is usually lowest during sleep. However, when you are incredibly relaxed during a massage, you can start to feel cold due to the 0.2-0.5 degree Celsius drop that is happening in your body.

2. Your stomach starts to rumble (and you might fart!)

Again, the parasympathetic nervous system has been switched on, and your digestive system recognises it is a good time to get to work! It is time to “rest and digest”. As we all know, sometimes digestion can release gas – don’t worry, your therapist won’t be upset or surprised if you let one slip. We are all human, and besides, it happened involuntarily!

3. You feel very dehydrated and need to urinate

During a massage, the transport of fluids is assisted by your therapist, during the hour of kneading your muscles and working through dense areas of tissue. Any metabolic waste that would naturally be processed by the body have just been given the “move on!” by the massage therapist, and travel through the circulatory system via the kidneys to be filtered out. The kidneys release waste through the urine, so if you always have to go to the toilet after a massage, now you know why.

Don’t forget to drink water – your body will need to replenish any fluids lost through urination, and the extra water will help assist with filtration.

These are things that a client will not often mention, but are perhaps thinking of during the treatment. It is then important for the client to communicate with the therapist if there is something else they need. After several years treating, I have learned to pay attention to the body cues from clients, however massage therapists aren’t mind readers, so don’t be afraid to speak up. For example, if you find yourself getting cold, don’t hesitate to ask for another towel/blanket. If stomach is uncomfortable after your digestive system starts working, ask for less pressure around the abdomen. And finally, if you need to go to the toilet – ask! Your therapist would rather have the treatment disrupted, than have you laying there in discomfort for the remainder of the treatment.

I hope you learned something from this short blog post. If there are any questions you would like answered, you can email me at amanda@totalhealthbrookvale.com.au . I look forward to seeing you in the clinic!

5 Things Massage Therapists Hear All The Time

What are the top 5 things massage therapists hear all the time?

Amanda gives us a funny insight into the world of massage therapists.

With more than five years experience in the industry, amounting to 100’s of hours treating, I’ve found there is a common trend to the questions people ask me. I have no doubt it is commonplace across the industry to hear these things, and thankfully most of which I’ll touch on here are innocent and non-offensive. I’ve worked in three massage clinics on the Northern Beaches, however I’m certain what I’ll elaborate on here is not contained only to this area.

So if you have said these things to a therapist, all good! It’s normal! If you have considered asking these questions, finally you will receive the answers.

1. Your partner must be so lucky! Does he get massage all the time?

Answer: No way! The lucky bugger gets to book in just the same as everyone else. Work is for working, home is for relaxing. More often than not I ask him to give me a massage… he reaped the benefits when I was doing my Diploma training.

IMG_3031-300x200 5 Things Massage Therapists Hear All The Time

2. Do you get sore hands?

Answer: Generally, no. It is important to schedule little breaks and do stretches to keep our greatest asset healthy.

IMG_3031-300x200 5 Things Massage Therapists Hear All The Time

3. You must be really strong!

Trade secret, we use bodyweight and posture to get most of the pressure. That’s why it is usually exhausting when you try and give your partner a massage at home – the proper setup is important! However, that being said, I have developed some stronger than normal forearms over the years…

IMG_3031-300x200 5 Things Massage Therapists Hear All The Time

4. Do you ever get massaged?

Answer: I get the most massages when I work in a clinic with other therapists (like Holly!), and  occasionally I try out friend recommendations and get massages on holiday. Unfortunately it’s not as relaxing until the second or third treatment with them, since I am constantly critiquing their treatment.

IMG_3031-300x200 5 Things Massage Therapists Hear All The Time

5. What do you do when someone is really hairy???

Answer: I give them a really good massage! We see all shapes and sizes, so some hair isn’t a problem at all.

IMG_3031-300x200 5 Things Massage Therapists Hear All The Time

 

So I hope that cleared up some of the questions circling in your mind while you lay on the treatment table. I really love massage and getting to chat with my clients, so please don’t hold back if you actually have a question! We don’t like to talk too much about ourselves because the massage is YOUR time, however it’s nice to get to know each other.

If you would like to know more about me, or book a treatment, then click here

Sport Remedial Massage

Northern Beaches Sports Massage explained by Holly Mason

Northern beaches Sports Massage therapist Holly Mason goes into detail as to the benefits of sports massage for both professional and every day athletes.

Although sports massage is specifically tailored to sporting injuries or ailments it is primarily designed to prevent and relieve conditions and injuries associated with exercise. This means sports massage is of great benefit to ANYONE that exercises and not only professional sports people, contrary to its name.

Sports massage focuses on areas of the body that are overused and stressed. The purpose of sports massage is to relieve the tension that can build up in the body’s soft tissues while we are exercising. How does it differ from your average remedial massage? The techniques used throughout a sports massage are often more vigorous, approaching the muscles more deeply to stimulate circulation of blood and lymph fluids and to break down any adhesions (knots) that may be present within the muscle fibres. These techniques are designed to enhance an athlete’s endurance and performance pre event and to decrease their recovery time post event.

Why do we need sports massage? What are the benefits?

Sports massage has many benefits for both the professional athlete and the average person. This includes those of you who regularly go for jogs around the block, take the dog for a walk and play your local game of netball or footy. Sports massage has both physiological and psychological benefits that have an overall impact on your performance. Benifits include:

Promotes Flexibility

Exercise can lead to muscle rigidity especially if you overtrain. Sports massage helps to relax overly tense muscles and provide additional flexibility. Often therapists will include a range of stretching during their treatment to encourage a greater range of motion as the muscles relax.

Shortens Recovery Time

Sports massages are ideal to help the body deal with stress and prevent injury. A sports massage will increase your blood flow and lymph fluids which assist your body’s natural healing process by speeding up waste removal. It also helps to reduce any swelling and inflammation associated with physical activity. Sports massage can be used to treat a number of injuries including shin splints, tennis elbow, sprains and strains, and corked thighs.

Helps Eliminate By-Products of Exercise

Lactic and uric acids are natural by-products of exercise and each can be lessened with an increase in blood and lymph flow to speed up waste removal.

Prepares the athlete psychologically

Sports massage does not only have physical impacts on an athlete. Psychologically, a sports massage can prepare the athletes body and mind for optimal performance as it leaves them feeling invigorated and focused. Sports massages can also instil confidence as an athlete feels more prepared after treating any muscle ailments and soreness.

Prepares the athlete physically

Sports massages prepare an athlete physically by decreasing muscle tension and fatigue and improving their heart rate and blood pressure. The increased blood flow is also very beneficial to athletes as it contributes to improved endurance during training and competition.

leg-massage-300x300 Northern Beaches Sports Massage explained by Holly Mason

Sports Massage

Pre and Post Event Sport Massage

Pre and post event sports massages are designed specifically to help athletes perform optimally and recover quickly after their event.

Pre event sports massage is typically a short and specific treatment performed within the 24 hours prior to a sporting event. The goal is to increase blood circulation and flexibility, and to prepare the athlete mentally to ensure optimal performance. Pre event sports massage focuses on the muscles that will be used most during the event and applies techniques that are fast paced to leave the athlete feeling invigorated and ready to go! Deep tissue massage before an event is contraindicated as it may cause too much of an increase in flexibility and may interfere with muscle strength and timing which the athlete is not used to. Experienced therapists will always have the athlete’s event goals in mind as they are performing the treatment.
Post event sports massage aims to assist with recovery and return the athlete to training as soon as possible without any soreness or injury. Post event, the goal is to calm the nervous system and ease tension within the muscle fibres. The focus is on improving blood flow to tight muscles and re-establishing the athlete’s range of movement. As a result, post event sports massage decreases the chance of delayed onset muscle soreness (DOMS) and reduce recovery time. This means the athlete can get back to training quicker without feeling stiff and sore! Post event sports massages are recommended directly after the event for a light rub down and within the few days after the event.

Northern Beaches Sports Massage

Want to incorporate sports massage into your training regime? Interested in hiring our therapists for your event? You can contact us here.

For more about our Services, our Therapists and how to book and appointment visit our massage page by clicking the link below

http://totalhealthbrookvale.com.au/massage-at-total-health-brookvale/

pregnancy massage

Pregnancy Massage explained by Remedial Massage specialist Amanda Suppes

Pregnancy-blog-image Pregnancy Massage explained by Remedial Massage specialist Amanda Suppes

The benefits of pregnancy massage

Every woman’s pregnancy is different, experiencing changes on a daily basis. For many, it can be stressful, uncomfortable, or painful at times. Pregnancy massage by an experienced professional has many benefits both physically and psychologically, which we will explain in this blog post.

Most importantly, is pregnancy massage safe?

In most cases, massage is safe and beneficial for both the mother and baby. However, if you have any questions or concerns as to whether massage would be safe and appropriate for you, please ask your healthcare provider. Deep massage to the belly area is not recommended, and the most important part of the treatment is to ensure total comfort for the woman. The treatments at Total Health are performed on a special pregnancy bed that allows the woman to lay face down (which is safe for a short period of time), or in side lying position if that is more comfortable. Some contraindications to massage include existing blood clots, flu-like symptoms, hypertension, placenta previa, severe abdominal pain, and migraine headaches.

Is massage safe in the first trimester?

Some practitioners will not perform massage during the first trimester due to the risk of being associated with a miscarriage, however, there is no scientific evidence to support that massage can cause miscarriage. The main limiting factor in the first trimester is that the woman may be experiencing nausea or vomiting, in which case the massage cannot be performed.

Pregnancy massage has many benefits.

Just like normal massage, pregnancy massage can bring the woman a sense of deep relaxation. It taps into the part of the brain that releases endorphins, which lower the body’s responses to stress. Even if you are not under stress, this release also encourages a better immune response.

The physical benefits of pregnancy massage are decreased pain, increased flexibility, improved circulation and improved tissue health. Below are a few common symptoms that can be helped by pregnancy massage.

Pregnancy massage can help relieve the following symptoms;

Sciatica

Women can experience symptoms of sciatica due to the pressure put on the lower body later in pregnancy. Sciatica related pain can be relieved through stretching, movement/exercise, and release of the lower back and gluteus muscles.

Fluid Retention

Pregnancy massage can assist in moving fluid from the extremities to help relieve pressure in feet, legs, and hands. A gentle pressure can be very effective and also very relaxing. As the pregnancy progresses, it can become very difficult to reach the toes, so getting a professional (or someone close to you) to massage those areas will bring great relief.

Back Pain

The chest is getting heavier, the core muscles become less effective, and the baby begins to pull everything forward. Often, by the end of the second trimester a woman will begin to experience 0ccasional back pain somewhere along her spine, and sometimes around the ribs. Pregnancy massage can refresh those long and painful muscles and increase circulation to them, ensuring the tissues remain healthy. Many women find relief in a pregnancy massage just from lying face down on the bed for an hour, which can take the pressure off the back.

Left Shoulder Pain

Later in pregnancy, it is recommended that the woman lay only on her left side while sleeping as to not restrict blood flow to the baby. This can take it’s toll over a few weeks and the left neck and shoulder can become locked up. It is important to maintain balance in the body so you don’t end up with one shoulder higher, and a firm pregnancy massage can help break up those knotted muscle fibres.

In summary, pregnancy massage is a wonderful gift that you can give yourself or someone else! There are so many benefits, and every woman should savour the few moments she can have just to herself before welcoming the baby into the world.

We offer a special of $20 off a one-hour massage treatment, for your first pregnancy massage with us.

Just mention “first time offer” when booking and state how many weeks you will be at the time of treatment.

BOOK HERE

Questions? Email Amanda at amanda@totalhealthbrookvale.com.au