As massage therapists, we spend our days helping our customers relax and relieve tension, but it’s essential to prioritise our own well-being too. One common issue that many massage therapists face is low back pain. Hours spent leaning over massage tables and applying pressure can take a toll on our backs, if we’re not careful. In this blog, we’ll explore some practical strategies to prevent low back pain and keep us feeling strong and healthy for years to come.
1. **Maintain Proper Body Mechanics:**
Let’s start with the basics – proper body mechanics are crucial for preventing low back pain. When performing massages, make sure to use your legs and core muscles to support your body weight, rather than relying solely on your back. Keep your spine aligned and avoid twisting or bending at awkward angles. Regularly check in with your posture, technique and state of tension in your own body to ensure you’re not putting undue stress on your lower back.
2. **Use the Equipment efficiently:**
The right equipment at the right height can make a world of difference in supporting your back during massages. Using the massage table or chair, adjusted to the proper height, allowing you to maintain good posture while working is essential. Consider using supportive cushions or bolsters to help position your clients comfortably without straining your back.
3. **Use your Breaks effectively:**
It’s essential to take breaks to give your back a rest. Use your breaks between customers to stretch, hydrate, and reset your posture. Use this time to do some gentle exercises or stretches specifically targeting the muscles of the lower back to prevent stiffness and tension from building up.
4. **Incorporate Core Strengthening Exercises:**
A strong core is essential for supporting your spine and preventing low back pain. Incorporate core-strengthening exercises into your regular workout routine, such as planks, bridges, and abdominal crunches. Strengthening your core muscles will not only help prevent injury but also improve your overall stability and balance during massages.
5. **Practice Self-Care:**
Just like we encourage our customers to practice self-care, it’s crucial for us as massage therapists to take care of ourselves too. Make time for activities that help you relax and unwind, such as yoga, meditation, or a warm bath. Pay attention to any signs of tension or discomfort in your back and address them promptly with self-massage or stretching. Low back mobility exercises, done as a short daily routine, can be highly effective at reducing low back issues.
6. **Use Proper Lifting Techniques:**
In addition to practicing good body mechanics during massages, it’s essential to use proper lifting techniques when moving equipment or supplies. Bend at the knees and hips rather than the waist when lifting heavy objects, and use your leg muscles to power the movement. Avoid twisting while lifting, as this can put undue stress on your lower back.
7. **Maintain a Healthy Weight:**
Carrying excess weight can put strain on your lower back and increase the risk of developing chronic pain. Maintain a healthy weight through a balanced diet and regular exercise to reduce the load on your spine. Eating a nutritious diet rich in fruits, vegetables, lean proteins, and whole grains can also help reduce inflammation and support overall back health.
8. **Stay Hydrated:**
Drinking plenty of water throughout the day is essential for maintaining the health of your spinal discs, which act as shock absorbers for your spine. Aim to drink at least eight glasses of water per day to stay hydrated and keep your discs hydrated as well. Dehydration can lead to decreased flexibility and increased risk of injury, so make sure to prioritise hydration as part of your self-care routine.
9. **Seek Professional Support:**
If you’re experiencing persistent or severe low back pain, don’t hesitate to seek professional support. Your in-house National Physio Team can assess your condition and provide personalised recommendations for treatment and prevention. They may recommend specific exercises, stretches, or manual therapies to address any underlying issues and keep your back strong and healthy.
10. **Use your monthly massage to target problem areas and reset your system.**
It works for your customers, so make time to take advantage.
In conclusion, preventing low back pain is essential for maintaining a long and successful career as a massage therapist. By prioritising proper body mechanics, using the equipment effectively, taking regular breaks, strengthening your core, practicing self-care, using proper lifting techniques, maintaining a healthy weight, staying hydrated, and seeking professional support when needed, you can protect your back and continue to provide healing touch to your customers for years to come. Remember, your health and well-being are just as important as that of your customers, so make sure to prioritise self-care and injury prevention in your daily routine.
Look after yourselves,
Charlie Haswell, National Physiotherapist, TMC.
