Precautions For Prenatal Massage
As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.
Potential Underlying Mechanisms For Massage Therapy Effects
Some suggest that massage effects can be explained by the âgate theoryâ . This is a kind of metaphor for the pain message traveling more slowly than the pressure message from massage . Pressure messages travel more rapidly than pain messages, reaching the brain faster and closing the gate to the pain message. A more biological explanation of the gate theory is that cells in the dorsal horn of the spinal cord act like a switch between the nerve impulses from the different fibers. Pain is carried more slowly by the less insulated C neurons, whereas massage signals are carried more rapidly by the A neurons that close the gate to the C impulses and allow the A signals through. In this way, the massage stimulation closes the gate to the pain stimulus .
An alternative underlying mechanism we have been exploring is that these effects are mediated by increased vagal activity. Vagal activity increases immediately after massage therapy sessions and across repeated sessions of massage therapy . In these studies, significant increases in vagal activity occurred following massage therapy. This likely happens by the stimulation of pressure receptors that are innervated by vagal afferent fibers, which ultimately project to the limbic system, including hypothalamic structures involved in autonomic nervous system regulation and cortisol secretion.
How To Safely Massage Your Back At Home During Pregnancy
Although you can book an appointment with a reputed practitioner for a good back massage, a little rejuvenation and pampering can be had in the comfort of ones own home. To get an effective full back massage, pregnant mothers can have their partners understand a few tips on correct massage positions and techniques that can be used at home. This saves precious time on booking appointments, as well as spares one the expense incurred on a professional massage. The info given below should help you do that.
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Vibrating Massager To Cure Back Pain During Pregnancy:
The people for the purpose of massage are using different vibrators. These vibrating massagers trigger muscles to relax with the help of vibration. These vibrating massagers produce mild vibrations, which cause no harm to the unborn baby.
Although it is commonly assumed that vibrating massagers are a good option for expecting mothers but still it is recommended to read out the manual of the massager thoroughly. Some manufacturing companies however do not prefer the use of their products during pregnancy.
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Hot And Cold Compresses
To ease your back pain, you can try using a hot and cold compress on your back. Applying first hot and then cold compresses to the area that is sore, can lower the body temperature helping to constrict the blood vessels, reduce swelling and decrease inflammation in your muscles. However, make sure to consult a health professional such as your GP or midwife before trying this, because it is not safe to apply heat to certain parts of the body such as your abdomen whilst pregnant.
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Exercises To Ease Back Pain In Pregnancy
This gentle exercise helps to strengthen stomach muscles, which can ease back pain in pregnancy:
1) Start on all fours with knees under hips, hands under shoulders, fingers facing forwards and stomach muscles lifted to keep your back straight.
2) Pull in your stomach muscles and raise your back up towards the ceiling, letting your head and bum relax downwards gently do not let your elbows lock and only move your back as far as you comfortably can.
3) Hold for a few seconds then slowly return to the box position take care not to hollow your back, it should always return to a straight, neutral position.
4) Do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully.
Doing prenatal yoga or aquanatal classes with a qualified instructor can also help build your muscles to better support your back. Ask at your local leisure centre.
The Benefits Of Massage During Pregnancy
Prenatal massage does more than relieve back pain. This therapy can also relieve swelling and sciatic nerve pain. Swelling is a common symptom of pregnancy that is caused by reduced circulation and increased pressure on major blood vessels. Massage therapy stimulates tissues to reduce the collection of fluids in your joints, reducing swelling.
This therapy can also relieve nerve pain in pregnant women. Many women will experience some sciatic nerve pain in the final stages of their pregnancy. This pain appears as the uterus rests on the top of the muscles of their lower backs, causing tension in the legs. Swelling in the legs can cause pressure to be put on nearby nerves as well. Massage releases the tension of tight muscles, decreasing swelling and sciatic nerve pain in the process.
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What Does A Pregnancy Massage Involve
Pregnancy can put a lot of stress on your back, shoulders, neck and abdominal muscles. Pregnancy massage is designed to relieve some of the aches and pains that are common during pregnancy. A qualified therapist will understand the areas to target and which to avoid.
Before the massage begins, your therapist will talk to you about your health and lifestyle. They will ask you to lie on a specially-designed massage table and will cover you with towels to protect your privacy and to keep you warm. They will probably use creams or oils to help them to massage your skin smoothly.
They will help you to get comfortable with pillows. Remember it is not a good idea to lie flat on your back while you are in the second half of your pregnancy since this puts too much pressure on the vein that runs from your legs to your heart.
Tips For Getting In And Out Of Bed With Back Pain
- Try to avoid lying flat for long periods of time. Its better for your back and your baby to lie on your side.
- You may find it more comfortable to have a pillow under your bump or between your knees to support your back. This can help you sleep better, too.
- Some women find pregnancy pillows can help, but they can be pricey. You may find a normal pillow does the trick.
- If you are getting pain in your hip from lying on your side, it may help to place a duvet under your sheet or use a memory-foam topper for a softer mattress.
Getting in and out of bed can get more difficult as your bump gets bigger. To take the strain off your back, try rolling onto your side moving your shoulders, hips and knees at the same time. Let your legs ease off the edge of the bed and put your feet on the floor. At the same time, use your arms to push yourself up to a sitting position.
Doing this all as one movement can be more comfortable. Try the movement backwards to get back into bed.
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Wear A Maternity Belt
A maternity belt, which you can buy online and in many maternity clothing shops, is a supportive undergarment that helps hold up the belly so the pelvic girdle and lower back aren’t too strained. If your belly is protruding forward in a pronounced way, rather than with your weight diffused across your midsection, the belt can act as a substitute for your abdominal core muscles, which can struggle to prevent your lower spine from painfully exaggerating its curvature. Doctors generally advise women to try maternity belts and use them if they work, but the belts should be seen as a complement to other remedies rather than the only pregnancy back pain relief strategy.
Try Some Support Gear
Some of the following support devices could help you reduce pregnancy-induced back pain, says Shevell:
- Belly bands to support your growing uterus
- Lumbar back support pillows to manage back strain
- Pregnancy pillows to help you sleep with less discomfort
- Blocks to support your feet while sitting
- Back-supporting garments to improve posture
- A correctly fitting bra to take some of the extra burden off your back and reduce pressure on your lower spine
Shoes are another clothing item to consider when it comes to managing back pain. While wearing comfortable shoes can always help support your back, “high-heeled shoes are considered anti-supportive and should be moved to the back of your closet for a while,” says Shevell.
While a small 2015 study does suggest support belts could help reduce low back pain and make movement less uncomfortable during pregnancy, more research is necessary to confirm this.
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How To Perform The Massage
The massage should always be done starting at the top, near the neck and shoulders. The entire back should be worked in soft circles with light pressure using knuckles or fingers. A soft fist will aid slight pressure for the lower back massage during pregnancy. A massage should never be performed on the spine directly. Both sides can be massaged by turning the expectant mother around once.
Back Pain In Pregnancy
Hormones during pregnancy can cause relaxation of ligaments and joints that connect the pelvis and the spine. In addition the growing baby shifts your center of gravity and pelvis forward placing more stress on the low back. Pregnant women may experience low back pain, pain in the buttocks or down the leg, difficulty changing positions, prolonged standing or walking, and difficulty lifting.
Chiropractic and prenatal massage are two of the most effective treatments for back pain during pregnancy, as women are limited in what they can ingest or do for pain. Chiropractic may include adjustments, stretching, physical rehabilitation, pelvic floor exercises, and postural education. Prenatal massage is done in a position safe for the mother and baby and is effective in reducing muscle tension.
Check out this very informative article by the American Pregnancy Association.
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How To Safely Do Back Massage During Pregnancy At Home
Things to Know
There are many different ways for your partner to massage your back safely during pregnancy right in the comfort of your own home. The first step is learning the right method. Lie on your side with pillows positioned like an arrow point. Use pillows to properly support the neck and spine. Two pillows should be placed on the stomach as well as two pillows on the back.
How to Perform the Massage
You can easily massage both sides of the back by having the expectant mother switch sides. Make sure the pillows are laid into place correctly when you have the expectant mother switch sides. Start at the top of the neck and shoulders and massage down. Repeat long smooth strokes at least three times. Focus on the top of the back first. Slowly massage the lower back in soft circles using your fingers. While massaging, try to pull the muscle tissue away from the spine. Never massage directly on the spine of a pregnant woman.
Prenatal Massage As Part Of Prenatal Care
The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement shown to improve pregnancy outcome and maternal health. Consult with your midwife or obstetrician before beginning any new therapeutic practice.
Want to Know More?
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Seek An Appropriate Massage Therapist
It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy and massage needs.They are aware of how to position you safely and prevent strain to the uterine ligaments. They are also able to watch for symptoms of blood clots and varicose veins.Women who have recently experienced bleeding, pre-term contractions, or have any of the following conditions should speak with a health care provider prior to receiving a massage:
- High-risk pregnancy
- Experiencing severe swelling, high blood pressure, or sudden, severe headaches
- Recently gave birth
Get Professional Prenatal Massage In Amarillo Texas
If you are looking for relief from pregnancy-related back pain, contact the professionals at Back To Basics Massage Studio in Amarillo, Texas today. You can call us at 322-3706 or Contact Us by email to learn more about our services, including cupping therapy and acupuncture. Dont forget to ask about our Monthly Massage Membership, which is designed to help you enjoy regular professional massage therapy at an affordable cost. You can also Book An Appointment online today or visit us in person at 3714 Olsen Blvd in Amarillo.
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Pubic Symphysis And Sacroiliac Pain
In the second and third trimesters, many women are affected by pain in both the front and back of the pelvis.
The pelvis is held together with fibrous joints made up of ligaments. During pregnancy, the body produces the hormone relaxin to allow these ligaments to stretch and the pelvis to expand during the birthing process. The laxity of the ligaments means that the joints in the front and back of the pelvis move easily, often causing aggravation. Some women experience a clicking or grinding sensation, as well as pain in the pubic region and/or the sacral region and it typically shows up when the joints move, such as during walking or when standing on one leg.
The joints in the pelvis can also become slightly misaligned during pregnancy by the sudden contraction of, or tightness in, the muscles of the upper leg, lower back and hip. Preventing this tightness through pregnancy massage can help keep pain at bay.
Keeping balance in the muscle groups in the upper leg and the lower back can also help keep the pelvis aligned and reduce pain. This can be achieved with pregnancy massage and prescribed stretching may also be beneficial. In some cases, pelvic support belts, which can be prescribed by physiotherapists, may be useful.
If you have any queries about the use of pregnancy massage to help manage pubic symphysis and/or sacroiliac pain please call and speak with our friendly therapists.
Find The Proper Shoes
You may be a fashion maven who receives regular compliments on your maternity style, but if you’re wearing high-fashion shoes, you’re not doing your back any favors. “High heels increase the curvature of your back and create pressure” that drives the weight of your pregnancy directly into your lower spine and hip joints, Dr. Rosser says. You may also lose your balance and heels cause you to be less stable.
But walking in flats isn’t the answer either, because they leave your feet, which tend to spread during pregnancy because of hormonal changes, unsupported. Poor foot position can manifest itself as imbalance and pain all the way up your legs and back. To get the best support-and to relieve the most pressure-Dr. Rosser advises a low-heeled shoe that is comfortable with either a built-in arch support or an orthotic insertion. The slight rise of the low heel will help distribute the weight that’s on your legs in a more stable and back-supportive way.
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Precautions For Back Massage In Pregnancy
Essentials to remember before a prenatal massage are:
- Ligament stretch during a massage can cause discomfort and likely be dangerous to the foetus and mother.
- Stay hydrated by drinking at least 250 ml of water after a massage.
- The abdomen must not be under any physical pressure.
- Do not allow vigorous motion of any kind during the massage.
- Seek immediate medical attention if theres discomfort or dizziness.
- Avoid essential oils as they are highly concentrated and can have potentially adverse effects.
- Be aware of your body position as even tables with extra padding or bump spots can cause discomfort allowing the abdomen to dangle.
- Avoid massages if you have had premature labour previously or have been placed in the high-risk category.
- Choose the appropriate therapist and make sure to get professional help if you or your partner are unsure about a back massage at home.
If you do wish to seek professional massage therapy, you may find the tips given below particularly useful.
What Is Pregnancy Massage
Pregnancy massage can help you cope with the changes to your body that occur while you are pregnant. It can be especially useful to ease discomfort at a time when you cannot use some medicines or some other medical options.
Pregnancy or prenatal massage is used to reduce stress, reduce swelling in the arms and legs and relieve muscle and joint pain in pregnant women.
Massage in pregnancy can involve many different massage techniques. It is usually a gentle massage.
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