Massage has a substantial reputation for being therapeutic. Ultimately, this is because of the significant relaxation it promotes. On both a psychological and physical level, a good massage session can leave you feeling blissful and provide significant pain relief. Whether it is self-administered or done by a therapist, there are many benefits to massage therapy for a herniated disc.
Massage therapist are well trained and known for their “smart hands” in addressing problem areas. However, a massage therapist isn’t the only person that can give a good massage. Physical therapists are also trained in deep massage and manipulation techniques. Another plausible option is to follow your own intuition with self-massage or directing a loved one. There is no right way as long as your massage session leaves you feeling relaxed!
There are several different types of massage. Regardless of the type, the benefits are always similar.
Any time there is an injury or sore area, increased blood flow can promote optimized healing. This is beneficial for the sore muscles around the herniated disc.
The power of human touch is amazing, plus rhythmic motions from massage releases the body’s own endorphins. These hormones promote feelings of satisfaction and well-being, making it easier to cope with pain and the healing process.
Stress, anxiety, and depression from sustaining an injury can inhibit proper healing. Without proper management of stress, it can lead to a chronic long-term issue in association with the disc herniation.
Muscles tend to be guarded and tight with a herniated disc injury. These stiff muscles can aggravate the entire issue and make it hard to get back to daily activities. Relaxation ultimately helps treat the soreness that may occur with a herniated disc.
A herniated disc can lead to joint and muscle stiffness throughout the body. Improving movement in the spine and other affected body parts, such as the shoulders or hips, can help restore function and movement.
There are many reasons that you might decide massage for a herniated disc is right for you.
Deep tissue massage is a great option for addressing those stubborn, stiff, and sore spots. When done correctly, deep massage promotes the most endorphin release in comparison to other techniques. It is typically used to target specific problem areas in the muscles or fascia (tough, thick, layers of connective tissue that separate layers and surround muscle).
Remember, deep tissue massage can lead to some soreness itself. This pain and soreness should be different from your original symptoms. Symptoms should not be aggravated. Rather, muscle groups and joints that were focused on during the massage may be sore. If sore, this where use of other modalities may be helpful as an adjunct in the recovery process.
Trigger point therapy is a technique that specifically addresses muscle knots in the body. These knots are small sections of muscle that have literally “bunched up” due to issues with overuse, poor posture, chronic pain, and other imbalances. Our muscles are meant to tolerate tension and stretch as long as they are allowed to periodically return to their original position, like a rubber band. When there is little rest time or too much strain small sections of the affected muscle will turn into a big mess of fibers. This limits blood flow to the area, perpetuating the problem even further.
To address these areas, pressure is put directly on the muscle knot for an extended amount of time (typically 1-5 minutes). This is basically a “reset” for the muscle fibers. As pressure is applied, the surrounding area will be flooded with blood and promote better muscle fiber position as they relax. This technique is easy to self-administer with the right tools as long as you can stay relaxed throughout the process.
A foam roller is occasionally used by a massage therapist, but usually this is a good option for individualized home or gym massage time. You can purchase your own roller for a reasonable price or find them at your local gym, usually in the mat section. Foam rollers work best for slow rhythmic motion along big muscle groups, primarily muscles in the legs and mid to lower back. It’s also a great tool for stretching the chest to address postural issues.
Heat and cold therapy are both great options for promoting relaxation and pain relief. Combine it with massage and you have a powerful tool for feeling better. A massage therapist may try hot stones, keep the room at a particular temperature, or being/end your session with heat or cold. Heat is typically better tolerated but cold is a great option for a new back injury that has a lot of inflammation. You can also use your own home tools for cost efficiency while still getting all the benefits.
Acupressure is a traditional treatment option that uses tools, fingers, elbows, and knees to apply pressure to specific areas in the body. When it is being used for a herniated disc, the acupressurist will focus on relieving pain, stress, and promoting an overall sense of well-being through appropriate “energy” release and re-direction. Acupressure mats for home are less focused on specific areas but are great for promoting circulation and pain relief via pressure points throughout the back. Any treatment that encourages increased circulation is definitely worth a try.
When participating in massage, comfort is key. While some discomfort or pain may occur, the key is to be able to stay relaxed.
There is a reason that massage has stood the test of time for treating a variety of ailments. Muscles throughout the body get particularly stiff when there is pain associated with a bulging disc. When healing from a painful disc herniation, massage is a great adjunct to other treatments to get you back on track to a life you can participate in fully.
Sources:SHOP HERNIATED DISC PRODUCTS
Once your injured ankle is ready, and your doctor has cleared you for rehab, starting an exercise routine to strengthen the ankle is important for restoring its function. To get back your everyday routine with normal strength and coordination, try these sprained ankle exercises.
Spraining your ankle can be frustrating due to the pain and limitations it puts on your normal daily activities. Luckily, it's not hard to learn how to treat a sprained ankle and recovery is pretty simple with the right knowledge. When initiated immediately, you are more likely to recover without complications and quickly return to your normal routine.
Even the slightest misstep can cause a sprained ankle with the right (or rather, wrong) conditions. It's common for sprains to range in severity, so understanding what is a sprained ankle is key to a quick recovery. Be sure to talk to your doctor as soon as possible for proper diagnosis and treatment program. Read on to learn how to recognize common causes, symptoms, and types of sprained ankle injuries.
Ankle sprains are no fun. Plus, once you’ve sustained one ankle you are more likely to experience others in the future. Of course, there are some factors that you have little control over, such as genetics, aging, and freak accidents. Yet, there are plenty of other components that are in your control. Keep reading to learn some tips on how to prevent ankle sprains.