Back Pain? Here's How To Start Feeling Better Right Now

Ash Thomson • December 31, 2022

Studies show that people with short-term lower back pain who rest actually feel more pain and have a harder time with daily tasks than those who stay active.

Your back pain actually feels like you’ve got a knife deep in your back. Getting out of bed or just getting into your car seems impossile. It hurts to bend over. You can’t sleep. You worry that there’s something seriously wrong and you worry that you may never feel normal again.

Nearly 90% of people will experience a back problem involving back or neck pain during their lifetime. For many, the injury is triggered by a strenuous activity, like gardening or working out. For others it may be the result of poor posture and inactivity. Even simply bending down to pick up a pencil can cause your back to give out.

Take Action

As with any injury, if you’re suffering from back pain it’s critical that you address the problem right away. Early intervention can help prevent a chronic problem with back pain from developing and obviate the need for medication and surgery. Here’s a list of things you can do to reduce the pain today:

1. Limit Bed Rest

Studies show that people with short-term lower back pain who rest actually feel more pain and have a harder time with daily tasks than those who stay active.

If you’ve just been injured, try to avoid more than three days of bed rest and get moving again as soon as possible.

2. Apply both ice and heat

Heat pads and cold packs comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury — particularly if there is swelling — and then switching to heat.

3. Keep Exercising

Activity is often the best medicine for back pain. OK you’re not going to be up for a round of golf or playing tennis, but simple exercises like walking are very helpful. Keeping mobile not only increases blood circulation but also gets you out of a sitting posture and puts the body in a neutral, upright position.

Just remember to move in moderation. The aim is to strengthen and improve circulation in the affected muscles. Stay away from strenuous activities for a while - particularly the one that caused the injury in the first place.

4. Maintain Good Posture

The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. Most people actually have poor posture when going about their daily activities, putting unnecessary strain on their backs.

Little things add up. You can increase the pressure on your back by around 50% simply by sitting incorrectly at your desk. Consciously keeping the right amount of curvature in your back takes pressure off the nerves and will reduce back pain.

5. Get a Good Night’s Sleep

The amount of rest you get at night depends to a very large extent on the position you sleep in. Sleeping in a bad position or on a mattress with insufficient support can cause back pain.

If you sleep on your back, try placing a small pillow under your knees. This helps reduce the “hole” in your back and reduces the strain on your lower back muscles.
If you sleep on your side, try placing a pillow between your knees to keep the spine in a neutral position.
If you sleep on your stomach, stop it. Stomach sleeping causes the neck and head to twist and puts undue stress on your back.

6. Improve Flexibility

Too much tension and tightness anywhere can eventually cause neck and back pain. The goal of increasing flexibility is to balance an equal load throughout your body - from your feet all the way up to your head. Introducing some simple stretching exercises into your daily routine will improve your overall flexibility and reduce the chances of re-injury.

7. Strengthen Your Core

Most people with chronic back pain would benefit from stronger abdominal muscles. The torso is a combination of many muscle groups working together and if your abdominals are weak, other muscles in the back must compensate and can become overstrained. Strengthening your abdominal muscles is often a very short term measure to reducing strain and pain in the lower back.

In the medium term joining a Pilates or Functional training class will do a lot to strengthen your core muscles. This will not only help you prevent re-injury but boost performance in any sports you have done previously.

8. Seek Out A Specialist Who Specializes In Back Care

Developing an individualized rehabilitation and exercise plan is essential to managing chronic back pain. There’s no magic aspirin that addresses lower back pain in everyone. Some people need more core strengthening while others benefit most from stretching and improving flexibility.

At Noosa Back Massage specialize in helping alleviate back and neck pain related to overuse and/or poor posture. With every patient we see we prepare a detailed investigation of the problem and prepare a treatment and training plan based on measurable objectives that we set together with them.

Whether you’re a professional athlete eager to get back to health and your own training program, or you just want to resume a normal life, our top priority is providing you with the treatment and the knowledge you need to get back to doing what you love.

Have a great day!

Åsa

Feel Better. Move Better. Live Better.

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Enhance Your Wellness with Sports Massage in Noosa

January 19, 2025

Noosa is known for its stunning beaches, active lifestyle, and outdoor adventures. Whether you're a surfer, golfer, runner, or simply enjoy staying active, your body goes through its fair share of wear and tear. That’s where sports massage in Noosa comes in. At Noosa Back Massage, we specialize in helping you recover, perform better, and feel your best, no matter your activity level. What is Sports Massage? Sports massage is a specialized form of therapy designed to improve athletic performance, prevent injuries, and accelerate recovery. Unlike relaxation massages, sports massage focuses on specific muscle groups used during physical activity. This therapy often involves techniques like: Deep tissue massage: Targets deeper layers of muscle and connective tissue to release tension and improve mobility. Trigger point therapy: Releases tight areas within muscles that can cause pain and discomfort. Stretching and mobilization: Improves flexibility and range of motion, essential for athletes and active individuals. At Noosa Back Massage, we tailor each session to meet the unique needs of our clients, whether you're preparing for a competition, recovering from an injury, or simply maintaining your body’s health. Why Choose Sports Massage in Noosa? Noosa is a hub for outdoor enthusiasts. With its world-class golf courses , surfing spots, hiking trails, and fitness culture, it's no surprise that locals and visitors alike lead active lifestyles. However, this active lifestyle can take a toll on your body, leading to muscle fatigue, stiffness, and even injuries. A sports massage offers the perfect remedy. Here’s why you should prioritize sports massage in Noosa : Optimal recovery in a serene environment: There’s no better place to recharge than in the tranquil surroundings of Noosa. Pairing the physical benefits of a sports massage with Noosa’s calming atmosphere enhances your overall wellness. Our massage service is 100% mobile offering you the benefits of massage in the comfort of your home or holiday accommodation. Support for an active lifestyle: Whether you’re hitting the golf course or catching waves, our sports massages are designed to keep you moving pain-free. Personalized care for athletes and fitness enthusiasts: At Noosa Back Massage, we understand the unique needs of each individual. Our therapists are trained to address the specific demands of your sport or activity. The Benefits of Sports Massage The benefits of sports massage extend beyond just feeling good. It can have a profound impact on your physical health and performance. Here are some key advantages: Improved circulation and oxygen flow: By promoting better blood flow, sports massage helps your muscles recover faster and reduces post-workout soreness. Faster recovery from injuries: Whether you’re dealing with a strain, sprain, or overuse injury, regular sports massage can speed up the healing process by reducing inflammation and improving tissue elasticity. Enhanced flexibility and mobility: Stiff muscles and limited range of motion can hinder your performance. Sports massage helps maintain flexibility, reducing your risk of injuries. Relief from chronic pain: For those suffering from long-term issues like lower back pain or repetitive strain injuries, sports massage offers a non-invasive way to manage pain and discomfort. Mental relaxation and stress relief: Physical recovery aside, a sports massage can also ease mental tension, helping you stay focused and stress-free. Why Golfers Love Sports Massage in Noosa One of the groups that benefit the most from sports massage in Noosa is golfers. Golf is every bit as physically demanding as other sports, and it places significant strain on the back, shoulders, and core. At Noosa Back Massage we specialize in helping golfers stay pain-free and perform at their best. Whether it’s addressing lower back stiffness, improving shoulder mobility, or reducing muscle fatigue after a long day on the course, we’re here to help. Our Approach at Noosa Back Massage At Noosa Back Massage, we take pride in offering personalized, results-driven treatments for every client. Our approach combines deep knowledge of sports massage techniques with a focus on your individual needs. How to Book Your Sports Massage in Noosa Ready to experience the benefits of sports massage? Booking a session at Noosa Back Massage is simple. Whether you’re a local or just visiting, we’re here to help you feel your best and stay active. Contact us today to schedule your appointment and discover how sports massage can transform your performance and recovery. At Noosa Back Massage , we’re passionate about helping you achieve your wellness goals. Whether you’re recovering from an injury, preparing for a big event, or simply maintaining your body’s health, our sports massages are designed to meet your needs. Let’s keep Noosa active and pain-free—one massage at a time.

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By Ash Thomson • November 20, 2024

Golf, a game of precision and strategy, demands more than just skill and mental toughness. An often-underestimated aspect of achieving peak performance on the course is the physical conditioning of the body, particularly in terms of flexibility and rotation. Moreover, the importance of regular sports massage in maintaining and enhancing these physical attributes cannot be overstated. Why Flexibility and Rotation Matter in Golf 1. Enhanced Swing Motion and Distance : The essence of a powerful golf swing lies in the golfer's ability to create a wide range of motion. Flexibility, especially in the shoulders, back, and hips, allows for a larger arc of the swing, translating to increased power and, consequently, greater drive distance. Without adequate flexibility, the swing is restricted, and the potential for leveraging power from the core and lower body diminishes. 2. Improved Accuracy and Control : Golf requires precise control over the ball's direction. Flexibility and proper rotation contribute to better alignment and swing path, significantly improving shot accuracy. A flexible body can maintain posture and balance throughout the swing, ensuring that the clubface is correctly positioned at impact. 3. Injury Prevention : The repetitive nature of golf swings can strain muscles and joints, leading to overuse injuries. Flexibility and rotation capacity can reduce the risk by distributing the forces more evenly across the body and preventing excessive strain on any single part. This is crucial for longevity in the sport, allowing golfers to play more frequently and with less discomfort. 4. Recovery and Muscle Soreness : Regular play or practice can lead to muscle tightness and soreness, which, if left unaddressed, can hamper performance and increase injury risk. Flexibility helps in quicker recovery by ensuring that muscles and joints move through their full range of motion efficiently. The Role of Sports Massage in Golf Regular sports massage therapy plays a pivotal role in enhancing flexibility, promoting recovery, and preventing injuries among golfers. Here’s how: 1. Improves Flexibility : Sports massage techniques are designed to stretch the muscle fibers, increase blood flow, and promote flexibility. This is particularly beneficial for golfers, as it helps in achieving a fuller range of motion, essential for an effective swing. 2. Enhances Muscle Recovery : Massage therapy aids in flushing out toxins and reducing muscle tension, facilitating quicker recovery after a round or practice session. This means golfers can return to the course sooner, with muscles that are less sore and more prepared for the demands of the game. 3. Injury Prevention : Regular sports massage can identify and address areas of tightness or potential injury risk. By maintaining muscle health and flexibility, the likelihood of strains, sprains, and other common golf injuries decreases significantly. 4. Mental Focus : Beyond the physical benefits, sports massage can also have a calming effect on the mind. A relaxed body contributes to a focused and clear mental state, crucial for making strategic decisions on the course and executing shots with precision. Flexibility and rotation are not just supplementary aspects of golf training; they are foundational to achieving and maintaining peak performance. Coupled with regular sports massage, golfers can ensure their bodies are primed for the physical demands of the sport, reducing the risk of injury and enhancing their overall game. Whether you're a weekend warrior or a competitive golfer, incorporating flexibility exercises and sports massage into your routine can lead to significant improvements on the course.

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Sweat Equity. How To Feel Great.

By Ash Thomson • April 28, 2024

Are you lacing up your running shoes after a long break? Good for you! Running offers a multitude of benefits for both your physical and mental well-being, and offers probably the biggest bang for your buck in terms of fitness and health, and accessibility. But did you know that pairing your running routine with regular sports massage can enhance your overall health and leave you feeling better than ever before. The Health Benefits of Running Running isn't just about burning calories or building stamina; it's a holistic exercise that can positively impact every aspect of your health. Here are some key benefits: 1. Improved Cardiovascular Health: Running strengthens your heart, lowers blood pressure, and improves circulation, reducing the risk of cardiovascular diseases. 2. Weight Management: Running burns calories effectively, helping you shed excess weight and maintain a healthy body composition. 3. Enhanced Mental Health: Regular running releases endorphins, the body's natural mood elevators, reducing stress, anxiety, and symptoms of depression. 4. Increased Bone Density: The impact of running stimulates bone growth, reducing the risk of osteoporosis and improving bone strength. 5. Boosted Immune System: Moderate running can enhance immune function, reducing the likelihood of illness and promoting overall well-being. Starting Easy: Tips for Beginners If you're new to running, it's essential to start slowly and gradually increase your intensity to prevent injury and build endurance. Here's how you can ease into a running routine: 1. Begin with Walking: Start by incorporating brisk walking into your daily routine. Aim for at least 30 minutes of walking most days of the week to build a base level of fitness. 2. Incorporate Intervals: Alternate between walking and jogging intervals to gradually increase your cardiovascular fitness . Start with short jogging intervals and gradually extend the duration as you become more comfortable. 3. Listen to Your Body: Pay attention to how your body feels during and after each run. If you experience pain or discomfort, take a break and allow your body to recover before resuming your training. 4. Stay Consistent: Consistency is key to progress. Aim to run or walk-jog regularly, gradually increasing your distance and intensity over time. Enhancing Recovery with Massage Therapy To complement your running routine and maximize your results, consider incorporating regular massage therapy sessions into your wellness regimen. Massage offers a range of benefits for runners, including: 1. Faster Recovery: Massage helps to alleviate muscle soreness, reduce inflammation, and promote faster recovery after intense workouts. 2. Injury Prevention: By addressing tight muscles and imbalances, massage therapy can help prevent common running injuries such as shin splints, IT band syndrome, and plantar fasciitis. 3. Improved Flexibility: Massage techniques like stretching and deep tissue work can improve flexibility and range of motion, enhancing your running performance and reducing the risk of injury. 4. Stress Reduction: Just like running, massage therapy promotes relaxation and reduces stress, helping you achieve a greater sense of well-being. We want to help you! Embarking on a new fitness program is a powerful step towards better health and vitality. By starting slowly, listening to your body, and incorporating massage therapy into your routine, you can enhance your running experience and reap the numerous benefits for your body and mind. At Noosa Back Massage we've experienced the ups and downs from elite professional fitness to extended breaks for all kinds of reasons - injuries, family breaks, business breaks. We can relate to wherever you are right now and would love to help. Check out our other blog posts or get in touch today!