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?

CORE EXERCISES!

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.

44 Comments

  • Ophelia Posted December 23, 2020 2:20 pm

    Thanks for sharing your thoughts on website.
    Regards

    Here is my blog … Vickie

  • Jerrell Posted December 24, 2020 12:30 am

    Have you ever thought about writing an ebook or
    guest authoring on other blogs? I have a blog
    centered on the same ideas you discuss and would really
    like to have you share some stories/information. I know my
    viewers would enjoy your work. If you’re even remotely interested, feel free to send
    me an e-mail.

    My page: https://layarkaca21official.page.tl/

  • Coy Posted December 24, 2020 8:52 am

    If you would like to improve your experience just keep visiting this
    website and be updated with the hottest gossip
    posted here.

    Also visit my blog post; layarkaca21 semi

  • Lamar Posted December 24, 2020 9:42 am

    Loving the information on this site, you have done outstanding job on the posts.

    Also visit my web site … LumoStat Reviews

  • Oma Posted December 24, 2020 10:43 am

    Spot on with this write-up, I really believe that this site needs far more attention. I’ll probably
    be returning to read through more, thanks for the info!

    Review my web blog … Layarkaca21

  • Brad Posted December 24, 2020 10:48 pm

    Asking questions are actually good thing if you are not understanding
    anything entirely, except this post offers good understanding yet.

    Also visit my web-site; layarkaca21 film indonesia

  • How to make my essay shorter Posted December 25, 2020 1:20 am

    Kudos, Lots of information.

    Best Essay writing
    How to make my essay shorter https://professionalessaywritingservice.com/exemplification.essay.thesis

  • How to make my essay shorter Posted December 25, 2020 1:21 am

    Kudos, Loots of information.

    Best Essay writing
    How to make my essay shorter https://professionalessaywritingservice.com/how.to.make.my.essay.shorter

  • essay writer service Posted December 25, 2020 1:58 am

    Excellent advice, Thank you.
    essay writer service
    writing service https://websiteessaywriter.com/

  • Dissertation methodology example Posted December 25, 2020 2:21 am

    Terrifjc info. Thank you.
    Best Essay writing
    Dissertation methodology example https://essaysonservice.com/?page=academic.essay.writing.ppt

  • Dissertation methodology example Posted December 25, 2020 2:21 am

    Terrific info. Thank you.
    Best Essazy writing
    Dissertatipn methodology example https://essaysonservice.com/?page=dissertation.methodology.example

  • Cecilia Posted December 25, 2020 2:25 am

    Hi there to all, the contents existing at this site are truly remarkable for people experience, well, keep up the good work fellows.

    My web site :: layarkaca21 indonesia

  • essay helper Posted December 25, 2020 3:25 am

    You actually expressed this exceptionally well!

    essay helper
    essay helper https://webcustomwritinghelp.com/

  • write my paper Posted December 25, 2020 4:20 am

    Really many of beneficial data!
    write myy paper
    write my paper https://pluswritemypaper.com/

  • Alexis Posted December 25, 2020 5:24 am

    Great weblog right here! Also your website lots up fast!
    What web host are you the use of? Can I am getting your associate link on your host?
    I desire my site loaded up as fast as yours lol

    My web blog … layarkaca21 indoxxi

  • Thao Posted December 25, 2020 5:34 am

    Good site you have here.. It’s hard to find quality writing like yours these days.
    I seriously appreciate people like you! Take care!!

    Look into my blog post; Tranquil Fuse CBD

  • Soila Posted December 25, 2020 8:56 am

    Piece of writing writing is also a fun, if you be
    acquainted with after that you can write if not it is complicated to write.

    Feel free to visit my web site :: layarkaca21 semi

  • Everett Posted December 25, 2020 9:53 am

    Good information. Lucky me I found your website by
    accident (stumbleupon). I’ve bookmarked it for later!

    Also visit my blog post – Man Dime Male Enhancement

  • Bennie Posted December 25, 2020 7:32 pm

    Hey there! This is kind of off topic but I need some advice from an established blog.

    Is it difficult to set up your own blog? I’m not very techincal but
    I can figure things out pretty quick. I’m
    thinking about setting up my own but I’m not sure
    where to start. Do you have any points or suggestions?
    Thank you

    my site – layarkaca21 indoxxi

  • Thaddeus Posted December 26, 2020 12:54 am

    I really like what you guys are usually up too.
    This type of clever work and exposure! Keep up the good works guys I’ve incorporated you guys to my own blogroll.

    Here is my blog: Herman

  • Tamera Posted December 26, 2020 5:10 am

    Hi, yup this post is genuinely nice and I have learned lot of things from
    it about blogging. thanks.

    my website layarkaca21 xxi

  • Ludie Posted December 26, 2020 11:00 am

    Because the admin of this web page is working,
    no hesitation very soon it will be well-known, due to its quality contents.

    My web site: Rich

  • Jeffery Posted December 26, 2020 11:25 am

    Hi there are using WordPress for your site platform?
    I’m new to the blog world but I’m trying to get started and set up my own.
    Do you need any coding knowledge to make your own blog?

    Any help would be greatly appreciated!

    Look into my web blog; Kenneth

  • Chu Posted December 26, 2020 12:35 pm

    Have you ever thought about including a little bit more than just your articles?
    I mean, what you say is fundamental and everything. Nevertheless think
    about if you added some great pictures or video clips to give your posts more,
    “pop”! Your content is excellent but with pics and video clips, this blog
    could certainly be one of the most beneficial in its
    field. Terrific blog!

    Also visit my web page :: Scarlett

  • Gabriella Posted December 26, 2020 1:29 pm

    Magnificent website. Plenty of helpful information here.
    I am sending it to several pals ans additionally sharing in delicious.
    And obviously, thank you for your sweat!

    Here is my web site … Fletcher

  • Viola Posted December 26, 2020 3:58 pm

    Hey! Do you know if they make any plugins to safeguard
    against hackers? I’m kinda paranoid about losing
    everything I’ve worked hard on. Any tips?

    Here is my web blog: Maurice

  • Monte Posted December 26, 2020 6:04 pm

    Thanks for finally talking about > Massage Therapy Aftercare:
    Lower Back | Evolution Health Services < Liked it!

    Here is my web blog – Dieter

  • Sherryl Posted December 26, 2020 6:30 pm

    Heya just wanted to give you a brief heads up and let you know a few of the pictures aren’t loading properly.
    I’m not sure why but I think its a linking issue. I’ve tried it
    in two different internet browsers and both show
    the same outcome.

    my website Waylon

  • Ralf Posted December 26, 2020 8:25 pm

    Awesome article.

    Feel free to visit my site :: Antonio

  • Kristy Posted December 26, 2020 10:05 pm

    I truly love your website.. Very nice colors & theme. Did you
    develop this web site yourself? Please reply back as I’m looking to create my
    own blog and would love to find out where you got this from or just what the theme
    is called. Cheers!

    Here is my site – layarkaca21 indonesia

  • Numbers Posted December 27, 2020 2:39 am

    Link exchange is nothing else except it is only
    placing the other person’s webpage link on your page at appropriate place and other person will also do similar for you.

    my web blog Gold XL

  • Mollie Posted January 1, 2021 7:43 am

    I visit each day a few web sites and blogs to read content, except this webpage
    provides quality based content.

    Feel free to surf to my site … Reggie

  • Tyrone Posted January 3, 2021 12:42 pm

    all the time i used to read smaller articles that as well clear their motive, and that
    is also happening with this paragraph which I am reading here.

    my blog post – Isis

  • Nathan Posted January 4, 2021 2:19 pm

    It’s amazing in favor of me to have a website, which is beneficial in support of my
    experience. thanks admin

    Feel free to surf to my page … Marcella

  • Lena Posted January 6, 2021 3:20 pm

    Do you have a spam problem on this blog; I also am a blogger, and I
    was wanting to know your situation; we have created some nice procedures and
    we are looking to trade solutions with other folks,
    why not shoot me an e-mail if interested.

    my web page: Jana

  • Judy Posted January 8, 2021 11:45 am

    I’m extremely pleased to uncover this web
    site. I wanted to thank you for ones time just for this fantastic read!!
    I definitely savored every part of it and
    i also have you saved to fav to see new information in your
    blog.

    Here is my web blog Josef

  • Link Posted January 11, 2021 9:23 pm

    nice

  • Antonietta Posted January 14, 2021 7:12 am

    They are lieux de rencontre sexe lyon alaska, oregon and maine.
    The tangerine is a type of citrus fruit that is closely
    related to the lieux de rencontre homme femme orange, lemon, lime
    and grapefruit.

    Feel free to visit my homepage :: femme 53

  • interfaceware.com Posted January 14, 2021 8:18 pm

    Appreciate it because anyone have been willing to be able to talk about information with us. we will generally appreciate all you have carried out in this article because I find out you are incredibly troubled with our

  • Ella Posted January 16, 2021 7:44 am

    Hey there! This post could not be written any better!
    Reading through this post reminds me of my good old room
    mate! He always kept talking about this. I will forward this write-up to him.
    Pretty sure he will have a good read. Thanks for sharing!

    Here is my site; Shay

  • Stanton Posted January 18, 2021 12:21 am

    I am not sure where you’re getting your info, but great topic.
    I needs to spend some time learning more or understanding more.
    Thanks for wonderful info I was looking for this
    info for my mission.

    Look at my web site Forrest

  • https://txt2080.com/ Posted January 23, 2021 11:29 am

    Next, whenever you read a post that you find useful or meaningful in some way, think about how you can add value to that post.
    If you read a post that you think is deserving of only a “good info” or “good share”, then you don’t have anything meaningful to add to the post, and don’t comment. But, if you liked the post, you should consider sharing the article to show your appreciation and/or respect.
    카지노사이트

  • https://www.vfv79.com/ Posted January 23, 2021 12:19 pm

    If you are going to add commentary, state clearly what you liked about the post, or mention how the post has helped or enlightened you as a reader. If you have additional information, add it within the context of your comment.
    Have you tweeted the post? If so, mention it in your comment. This will let the blogger know that you respect what he/she has written and that you appreciate and value the great work that he/she does.
    카지노사이트

  • https://liveone9.com/ Posted January 23, 2021 12:35 pm

    Blog comments are more than just a vanity metric and while they’re not the only metric you should focus on, they are one of the best ways to get closer to your audience.
    It’s also important that I mention how certain blogs have been removing blog comments, Copyblogger did it and so did Chris Brogan.
    카지노사이트

Leave a Comment