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What To Do After Your First Remedial Massage

What To Do After Your First Remedial Massage

Thank you for enjoying your first remedial massage with the team from Evolution Health Services. We are passionate about providing more than just a massage and want to help educate you on how to continue to manage your health at home. We have created some tips below to help you understand what happens next.

Muscle Tenderness

Following a massage it is normal to have tender spots in the muscles we have worked. We often describe the pain as similar to that following exercise, delayed onset muscle soreness. These tender spots are often felt in the first 24 hrs and gone in 48 hrs. You can use ice or cold packs on the tender areas to help reduce pain and inflammation. Alternatively, after the first 24 hours, heat can be used to help with chronic aches, pains and reduces fascia tension. You should not be experiencing intense pain following your massage and if you are, please contact us immediately so we can get more information and advise the next steps.


Your Remedial Massage Therapist is likely to have given you stretches to do at home if you came with a specific ache, pain or injury. These will be specific to the muscles that were tight during your massage. There is no need to do these stretches straight after your massage as your Massage Therapist would have already completed these during the session. You should completed your stretches again within 24 hours and complete them at least once per day, depending on your activity, work or pain. Remember to do any stretches you have been given by your Remedial Massage Therapist.

You can download a digital copy of our Workplace Stretch Chart here

Rest and Recover

Following your massage, it’s best to plan the rest of your day to involve some rest and light activity. You have likely had some intense work completed on your body so it needs some time to rest and heal itself. However, this does not mean you lay completely flat out on the couch, this will only make the muscles stiffen up further as they need to move. If you have a daily gym routine, try to plan your next massage after your workout to allow the day to rest. If you want to work out after your massage, keep it light.


After your massage we recommend you have a drink of water. Room temperature is better as your body can use it straight away. There’s a myth that massage helps remove toxins from tissue and water flushes them out of the body. So why do we recommend water? Well it’s likely you will feel thirsty after laying on the table for an hour and air conditioning also takes some hydration from your body so why not quench your thirst with a glass of water. With our bodies being made up of mostly water, it’s a good habit to continue. It also keeps all systems in the body working well.

When Should You Book Your Next Remedial Massage?

Following your massage, your Remedial Massage Therapist may have recommended a timeframe for you to return. If we forgot, send us a message and we can give you advice about when to return. We often recommend you to return 1-2 weeks after your first massage to see how you went. We can also make any further adjustments to our treatment.

If you are looking at starting regular massage as a good maintenance program, we recommend having a remedial massage every 4-6 weeks depending on your needs. If you are more active or experiencing long term aches and pain, we would recommend that you come in ever 2-3 weeks until we can get your chronic pain to a more manageable level.  Read more in our blog: How Often Should I Have a Massage

If you didn’t rebook at the time, you can book online at anytime: Book Online Now

Did You Enjoy Your Experience With Evolution Health Services?

We love to hear feedback from our clients about how they enjoyed their Remedial Massage and would appreciate you sharing a review. You can go to our Evolution Health Services Facebook Page and leave a review there. Alternatively, send a message through our Contact Us page. If you had a negative experience, we would like the opportunity to rectify the situation, so please also send us that feedback so we can do better next time.

We hope you continue your self care at home and get in touch if you need any further advice. Thank you again for choosing Evolution Health Services for your Remedial Massage Treatment.

Massage Therapy Aftercare: Lower Back

Massage Therapy Aftercare: Lower Back

We know massage therapy helps with lower back pain, but what can you do to prevent pain returning in between visits to see us?


If the muscles surrounding your spine are weak, your spine will not be properly supported. The spine is supposed to naturally have a slight forward curve to it. However, weak core muscles will make this position impossible. A weak core results in changing the way weight is carried through your spine and putting excess tension on surrounding muscles and tendons resulting in, you guessed it, lower back pain.

What exercises should you do?

  • Transverse Abdominus Activation

The basis to all core training starts with being able to identify and activate your deep abdominal muscles. These muscles form the front of your whole core structure and work in conjunction with your pelvic floor and diaphragm. To activate, start by lying on your back, knees bent, feet on the floor. Take a deep breath through your diaphragm (expanding your belly and lower ribs). As you exhale, draw in your lower abdominals and your pelvic floor. To feel this muscle activate, place your hands on the inside of your hips bones and as you draw in, you will feel the tension increase. Read more in our blog Understanding the Core and Pelvic Floor.

  • Clam Shells

To do the clam shell lie on your side with your knees slightly bent, keeping your legs and ankles together. You can rest your head on an outstretched arm during the exercise. Place your other hand on your hip, and then open and close your knees like a clam by lifting your top knee and keeping your feet together. You should feel this exercise activating through your core as well as your glute muscles.

  • Dead Bug

To do the dead bug, begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to prevent your ribcage from flaring, squeezing your glutes and hold your spine in a neutral position, keeping the natural curve in the spine. Hold this position throughout the movement. This will be your starting position. Extend one leg, straightening the knee and hip to bring the leg just above the ground. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch. Stay tight and return the working leg to the starting position. Repeat on the opposite side, alternating. You can also do the same movement with the opposite arm at the same time for a bit of an extra challenge.

  • Bird Dog

Same as the dead bug, but you are doing it looking at the ground, on all fours. Maintaining good core control, a neutral pelvis and spine alignment. Without allowing the pelvis to tilt from side to side, slowly lift the opposite arm and leg to a straight position. Take care not to relax your core, allowing your lower back to arch.

  • Planks

Start by getting into a push up position. Bend your elbows and rest your weight onto your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for as long as you can.

So if you like the results from your massage and you want that pain to stay away longer, follow our advice and continue your self care at home. If you have any questions following your treatment, speak to your Remedial Massage Therapist from the Evolution Massage Team.  If you need to get your back pain under control, Book Onlaine for your next Remedial Massage. We are here to help you get more out of life and empower you to make the best decisions for your body.