Health & Wellness

I’d like to introduce a year long series on the most common physical ailments where massage can really be a game changer. This month’s focus is on Sciatic Pain and how it relates to Piriformis Syndrome. Each issue will include the science behind the pain, common massage techniques that help, and at home stretches and self-care that you can do for relief.

Shelley- Owner, Oasis Day Spa

The Science Behind Sciatic Pain and How to Relieve It

Sciatic pain, commonly referred to as sciatica, is a condition characterized by pain that radiates along the path of the sciatic nerve. This nerve, the largest in the body, originates in the lower back, runs through the hips and buttocks, and extends down each leg. Sciatic pain can range from a mild ache to sharp, burning discomfort, often accompanied by numbness or tingling. Understanding the causes of sciatica and how to alleviate it can help those who suffer from this condition regain their quality of life.

The Science of Sciatic Pain and Piriformis Syndrome

Sciatic pain typically occurs when the sciatic nerve is compressed or irritated. This can happen for several reasons, including:

• Herniated Discs: When the soft inner material of a spinal disc protrudes through its outer layer, it can press on the nerve roots that form the sciatic nerve.
• Spinal Stenosis: A narrowing of the spinal canal can place pressure on the sciatic nerve.
• Piriformis Syndrome: The piriformis muscle, located in the buttocks, can irritate or compress the sciatic nerve if it becomes tight or spasms. Massage can give signifcant relief to this common cause of sciatic pain
• Degenerative Disc Disease: Age-related wear and tear on the spine can lead to inflammation and nerve irritation.

The pain is often worse when sitting, sneezing, or coughing, and it can affect one or both sides of the body, depending on the underlying cause.

How Massage Therapy Can Help

Massage therapy is a powerful tool for managing sciatic pain, espcially in the case of piriformis syndrome. Here’s how it works:

1. Relieves Muscle Tension: Tight muscles, particularly in the lower back and glutes, can compress the sciatic nerve. Massage helps to relax these muscles, reducing pressure on the nerve.
2. Improves Circulation: Enhanced blood flow helps to reduce inflammation and promote healing in the affected area.
3. Stimulates Endorphin Release: Massage triggers the release of endorphins, the body’s natural painkillers, which can alleviate discomfort.
4. Breaks Up Scar Tissue: For individuals with chronic sciatica, massage can break down scar tissue, improving mobility and reducing pain.

Techniques such as deep tissue massage, trigger point therapy, and myofascial release are particularly effective for sciatic pain. A trained massage therapist can target the muscles and soft tissues that contribute to nerve compression.

Stretches and Self-Care for Sciatic Pain

In addition to massage, incorporating regular stretches and self-care practices can help alleviate sciatic pain. Here are some effective strategies:

Stretches

1. Piriformis Stretch
   • Sit on the floor with your legs extended.
   • Cross your right ankle over your left knee.
   • Gently pull your left thigh toward your chest, feeling the stretch in your right glute.
   • Hold for 20-30 seconds and switch sides.
2. Cat-Cow Stretch
   • Start on your hands and knees in a tabletop position.
   • Inhale and arch your back, lifting your head and tailbone (Cow Pose).
   • Exhale and round your spine, tucking your chin and pelvis (Cat Pose).
   • Repeat for 1-2 minutes to loosen the lower back.
3. Child’s Pose
   • Kneel on the floor and sit back on your heels.
   • Extend your arms forward and lower your torso toward the ground.
   • Hold for 30 seconds to stretch the lower back and hips.

In addition, Prevention Magazine has a great article on stretches for Sciatic Pain Relief 7 Stretches for Sciatic Pain Relief

Self-Care Tips

• Hot and Cold Therapy: Alternate between applying a heating pad and an ice pack to reduce inflammation and relax muscles.
• Posture Awareness: Maintain good posture while sitting and standing to avoid placing unnecessary stress on the lower back.
• Stay Active: Engage in low-impact exercises, such as walking or swimming, to improve mobility and strengthen the muscles that support the spine.
• Foam Rolling: Use a foam roller to release tension in the glutes, hamstrings, and lower back.

When to Seek Professional Help

While massage, stretches, and self-care can be highly effective, it’s important to consult a healthcare professional if:

• Your pain is severe or persists for more than a few weeks.
• You experience muscle weakness or difficulty controlling your bladder or bowels.
• The pain is accompanied by numbness or tingling that worsens over time.

Sciatic pain can be debilitating, but it is often manageable with the right combination of therapies. Massage therapy provides targeted relief by addressing muscle tension and improving circulation, while stretches and self-care practices empower you to take control of your recovery. By understanding the science behind sciatica and adopting these strategies, you can reduce pain and improve your overall quality of life.

“As the massage started, I realized the joy that comes from knowing a treatment is being tailored to my exact needs. After being in the spa industry for over two decades, I believe that a massage room is one of the few places where you know it’s ok to relax and have the time be about you”

Tailored Touch: How Massage Therapists Meet the Unique Needs of Their Clients

Last week, I received a wonderful massage from Sammy. It had been far too long since my last massage and I realized I didn’t even know what my body wanted. There have been many times I’ve come into the massage space with an injury or just some nagging chronic pain where I’ve really needed deep tissue work. Sammy started by bringing my attention to my breathing (which, of course, was shallow after having a crazy busy day and running into the massage with a million other things on my mind). Just this quick reminder brought me to the present. As I allowed myself to relax into the carefully crafted massage that Sammy provided, I realized how special it is to have the experience of an expertly crafted massage with a talented therapist. Massage therapy is far more than a one-size-fits-all experience and at Oasis, I’m lucky to have a team of experienced therapists working to make each client’s experience unique. Every client steps into the massage therapist’s space with unique needs, preferences, and goals. From alleviating chronic pain to simply enjoying a moment of relaxation, the art of massage lies in its adaptability.

Understanding Client Needs: The Foundation of Effective Therapy

Before a massage therapist even lays a hand on a client, communication plays a vital role. An initial consultation often involves discussing medical history, current concerns, and desired outcomes. Some clients might seek relief from tension headaches, while others could be recovering from sports injuries or managing stress-related tension. While each of the Oasis therapists can do multiple styles of massage, they all have techiques that they truly excel in. I like to remind clients not to be afraid to go to multiple therapists. Sometimes, I book with one of the therapists who enjoys doing deep work and other times I want to go to someone that is an expert in relaxation. It’s ok to switch it up!

Matching Specializations to Client Goals

Here are some common massage specializations and some of my thoughts on our Oasis therapist’s expertise.

1. Sports Massage Therapists (when I think Sports Massage, I think Andrew, Shannon, and Shawn)
   • Designed for athletes or fitness enthusiasts, sports massage focuses on improving performance, preventing injuries, and speeding up recovery. Therapists working in this field understand the specific demands of various sports and tailor their techniques accordingly.
2. Prenatal Massage Therapists (Nichelle….if you are expecting, she’s your therapist! Expertly trained and loves doing prenatal massages)
   • Pregnancy brings a host of physical changes to the body. Prenatal massage therapists are trained to address the unique discomforts that expecting mothers experience, such as lower back pain and swelling. They use techniques that ensure safety and comfort for both the mother and baby.
3. Chronic Pain Specialists (this is tough as I would say Rachel, Shannon, Sammy, Nichelle, Shawn, and Andrew…wait that’s everyone!)
   • Clients dealing with conditions like fibromyalgia, arthritis, or chronic migraines require a gentle and informed approach. Therapists trained in managing chronic pain know how to target problem areas without causing additional discomfort.
4. Relaxation and Stress Relief Experts (I’m going with Sammy, Nichelle and Rachel here…)
   • For clients simply seeking a break from the demands of daily life, therapists who excel in relaxation techniques like aromatherapy, hot stone massage, or reflexology can create a serene and rejuvenating experience.
5. Rehabilitation and Injury Recovery Therapists (again tough to choose- Shannon is also in the Physical Therapy field so that’s a win. Andrew and Shawn have extensive experience in injury rehabilitation. Rachel has been in the massage field for well over a decade now and has helped many clients recover from injuries. Nichelle and Sammy are trained in therapeutic cupping.)
   • Whether recovering from surgery or an injury, clients often turn to massage as part of their rehabilitation journey. Therapists with expertise in myofascial release or neuromuscular therapy work to restore mobility and reduce pain.

The Role of Intuition and Adaptability

While training and specialization are crucial, a massage therapist’s intuition and adaptability set them apart. Skilled therapists can pick up on non-verbal cues—like muscle tension or subtle shifts in body language—to adjust pressure or technique in real time. Often a therapist may ask you to give feedback on their pressure so they can make sure you are receiving the amount that is right for you on that day- don’t be afraid to speak up if it needs to be adjusted. Remember, it’s your massage and the therapist appreciates your feedback!

Building Trust Through Communication

Effective massage therapy is a partnership between the therapist and the client. Open communication throughout the session allows therapists to fine-tune their approach. When I was getting my massage from Sammy, he checked in prior to the conclusion of the treatment to see if there were any nagging areas that still needed work. I always love when therapists do that because it gives you the freedom to pause and think about how your body feels right then and what might still need attention.

The Power of Personalization

The beauty of massage therapy lies in its versatility. From addressing specific health concerns to providing an escape from daily stress, the massage therapists at Oasis have the tools and techniques to meet a wide range of client needs. By combining knowledge, intuition, and empathy, these professionals create transformative experiences that leave clients feeling heard, cared for, and restored.

Massage therapy, once seen as a luxurious indulgence, has evolved into a recognized form of holistic healing with profound health benefits. Beyond its relaxation effects, massage therapy offers a myriad of advantages that contribute to physical, mental, and emotional well-being.

Physical Benefits of Massage

You’re on vacation. Maybe you’re feeling particularly stressed. Or, you just want to treat yourself.

There are plenty of reasons you might opt to get a massage for some much-needed relaxation. While massages are certainly relaxing and stress-relieving, these benefits may just be the beginning.

Massage therapy is when therapists manipulate your muscles and soft tissues using their hands, fingers, forearms and elbows.

On top of being relaxing, it can be used to manage certain health conditions, relieve pain and enhance your overall wellness

Antonio Luis, MD, physician at Spruce Internal Medicine

Massage therapy has been shown to relieve symptoms associated with conditions such as:

• Osteoarthritis
• Cancer
• Fibromyalgia
• Depression and anxiety
• General pain, such as low back pain or headaches

Massage therapy is not a new concept — it was one of the first tools humans used for pain relief

Dr. Luis

It’s practiced in many cultures around the world, and there is very little risk involved. And while the different kinds of massage therapy all have their own spin on the process, they each benefit your health in similar ways.

4 Benefits of Massage Therapy

1. It can relieve chronic pain —  including headaches.

If you have pain in your lower back, neck or shoulders, you know it can be tough to find relief. You might try home remedies, such as stretching or heating pads, but still find yourself suffering from pain that just won’t go away.

Or, you may be a victim of frequent headaches, such as migraines or tension headaches. These can be just as stubborn and, similar to chronic pain, they can put a damper on your daily routine. Whatever your ailment, massage therapy may be the savior you never knew you needed.

“One theory why massage is able to combat pain is called the ‘gate theory,’ which says your brain can’t fully recognize pain when touch receptors are activated in the area,” says Dr. Luis.

This can occur when a massage therapist is rubbing your lower back, neck, shoulders or head.

Think about it the last time you bumped your elbow or your knee: was your first instinct to rub it? If so, you’re not alone, and you’re not necessarily wrong to do so. You may be activating the gate theory in a subconscious attempt to soothe the area that’s in pain.

2. It can boost your mood, relieve anxiety and fight depression.

Massages go hand-in-hand with resorts and fancy hotels, and there’s a reason for that — they simply ooze relaxation. While this may partially be because you’re on vacation, there’s also scientific evidence that suggests why massage therapy can improve your mental wellness.

Dr. Luis explains, “Hormones can have a significant impact on your stress levels, and massage therapy may be able to reduce the negative impacts and increase the positive ones. For instance, the stress hormone cortisol has been shown to drop more than 30 percent with massage therapy — and feel-good hormones, such as dopamine and serotonin, have been shown to increase by the same amount.”

This calming effect may be a result of the pressure massage puts on pain receptors under the skin, which can stimulate the vagus nerve — a major player in the nervous system. A relaxed nervous system can slow your heart rate down, lower blood pressure and impact hormones that are related to stress.

Of course, massage therapy also tends to occur in a soothing setting, complete with calming aromas, gentle music and dimmed lighting — all of which can leave you feeling just a little less stressed.

3. It can help you bounce back after a tough workout.

You know the benefits of working out, but the soreness that sometimes follows can be painful, and it may keep you from wanting to go back to the gym. Fortunately, a massage may keep soreness at bay so you can get back to your training sooner.

Anywhere between a few hours to a few days after you exercise, your muscles may begin to feel sore. That’s most likely because of inflammation within the muscle. While this is a good thing (it means you’re getting stronger), it can also hurt. Enter massage therapy — your solution to post-workout soreness.

“Getting a massage increases general blood flow, which can help alleviate soreness quicker,” says Dr. Luis.

And some studies have even shown that the improved blood flow from a massage can have a protective effect, preventing soreness from developing as a result of your next workout. If your muscles are burning after a particularly tough workout, don’t skip the gym for the next week — opt for a massage, instead.

4. It can alleviate the negative side effects of cancer and cancer treatments.

While massage certainly has its benefits for anyone, it may also provide much-needed relief for patients with cancer. Cancer patients often go through rigorous treatments, from chemotherapy to radiation, which can take a toll on their bodies as well as their mental well-being.

Massage therapy may reduce pain and anxiety associated with cancer and treatment. Even more, it may promote relaxation and serve as a mood-booster. “Though there are varying theories behind the benefit of massage therapy for cancer patients, it may have something to do with increased blood flow in areas of the brain that regulate pain and stress,” explains Dr. Luis.

Keep in mind: these benefits may only be temporary. Also, massage therapists may need to modify their approach with patients with cancer and use less pressure in sensitive areas affected by either cancer treatments or cancer itself.

Read more about oncology massage for cancer patients.

Who Shouldn’t Get Massage Therapy?

Though it’s certainly beneficial for many, massage therapy may not be for everyone.

“For instance, if your skin is inflamed and irritated, a massage may make it worse. Or, if you have certain medical conditions, such as diabetes, heart disease or epilepsy, a hot stone massage may not be the right type of massage for you,” explains Dr. Luis.

And while massages are generally safe for pregnant women, it’s important to talk to your healthcare provider to address any risks that may pertain to your individual situation.

If you aren’t sure if getting a massage is safe for you — or if you’re considering using massage therapy for a specific medical condition — talk to your healthcare provider beforehand.

Massage Therapy: A Flexible Treatment Option to Meet Your Needs

Massage therapy can be pain-relieving and relaxing, but it can vary a lot in terms of pressure and sensation. You may prefer a lighter touch or firmer pressure — just be sure to communicate that to your massage therapist.

Keep in mind: massage therapy doesn’t have to break the bank. You can still access the benefits of a massage at home by using a foam roller, a handheld massager or a massage pillow.

Whether you opt for an appointment with a massage therapist or you use a foam roller for five minutes, both versions of massage can provide benefits in their own way — and your body will thank you for the extra attention.

Massage is one of the earliest known therapeutic practices. Treatments for various disorders were based on the belief that massage therapy had curative characteristics shared by many ancient cultures, including the Greeks, Egyptians, Chinese, and Indians.

It is the technique of kneading or manipulating a person’s muscles and other soft tissue to promote their health and well-being. As part of this manual treatment, the muscles, tendons, ligaments and tendons, and fascia are gripped, manipulated, and pressured.

A growing number of medical illnesses and circumstances are benefiting from massage in addition to regular therapy. This article will explore the health benefits of massage therapy.

Types of massage

Massage treatment offers various ways of delivering touch, pressure, and intensity. Swedish massage is a gentle technique using lengthy strokes, kneading, deep circular motions, vibration, and tapping. It has a calming and energizing effect.

Massage techniques that focus on the deepest levels of muscle and connective tissue are known as a deep massage. A popular usage for it is to treat muscular damage after an injury.

Unlike traditional Swedish massage, which treats everyone, sports massage targets athletes and their specific needs. Trigger point massage fixates tight areas of muscle fibers that can happen after an injury or from using your muscles too much.

Lymphatic fluid maintains bodily fluids and removes waste. Lymphatic massage employs gentle touch to improve lymphatic flow. Lymphatic massage is helpful for those with inflammation, especially those with arthritis and mastectomies.

Health benefits of massage therapy

Massage is often regarded as an element of integrative medicine. It is given alongside conventional therapy for many medical illnesses and circumstances.

Therapeutic massage increases muscle blood flow and warmth, boosts performance, reduces cell adhesion, increases muscular flexibility, and reduces injury risk.

For thousands of years, therapeutic massage has been practiced throughout the globe. Researchers from the UK presented a study in the British Journal of Sports Medicine, which shows that therapeutic massage accounts for roughly 45% of physiotherapy treatment time. Therapeutic massage is employed in broad ways, including competitive preparation, during contests, and post-competition recovery.

Therapeutic massage uses mechanical pressure to decrease tissue adhesion. Mobilizing and elongating decreased or adherent connective cells may increase muscle-tendon compliance.

Biomechanically, dynamic passive stiffness, strong active stiffness, and stationary joint end range of motion are used to determine muscle-tendon unit conformity.

Massage can reduce stress, increase relaxation, reduce pain and muscular soreness and tension, improve circulation, energy, and alertness, decrease blood pressure and heart rate, and enhance immunological function.

How is massage beneficial to the body?

Different physiological mechanisms are used in massage, which provides benefits to the body.

Shallow skin friction induces hyperemia by increasing regional warmth. Regional heating boosts blood flow. Massage increases skin and intramuscular warmth; however, this may not affect muscle blood circulation.

Stress and worry can be eased by the relaxation that comes with receiving a massage. One is the sympathetic nervous system, responsible for the “fight-or-flight” reaction in times of stress, and the other is the parasympathetic system, which is responsible for the regular and day-to-day activities leading to relaxation and rest.

Researchers published an article in The Journal of Clinical Psychiatry that suggests a massage can reduce anxiety by increasing parasympathetic response.

Stress hormone cortisol may be reduced by getting a massage, and the neurotransmitters serotonin and dopamine can be increased, which are known to help regulate your mood. For people who suffer from sleeplessness due to menopause or congestive heart failure, massage treatment can help.

Many researchers have investigated the possibility of massage relieving acute back, neck, headache, and knee pain.

A 60-minute massage given several times a week can be more effective than fewer or shorter massages in providing relief. However, the researchers caution that this benefit may be temporary rather than long-term.

According to the article published in the Journal of Alternative and Complementary Medicine, frequent massages can help the body produce more white blood cells that can fight against illnesses.

An article published in Gastroenterology Nursing reports that an abdominal massage may help constipation. Results showed that abdominal massage reduced symptoms of constipation, shortened time intervals between defecation, and improved quality of life in individuals diagnosed with postoperative constipation.

In their article published in PLOS ONE, researchers demonstrated that fibromyalgia’s effects on sleep, cognition, and mood improve after five weeks of massage therapy.

The toll on the body and mind of those battling cancer is enormous. Cancer pain relief, relaxation, and quality of life can be improved by massage therapy. According to research published in Integrative Cancer Therapies, cancer discomfort may be alleviated by the use of massage treatment.

People of all ages can benefit from massage treatment. It is more than just self-indulgence or self-pampering exercise. Whether someone has a particular health issue or is just searching for a way to de-stress, this is a strong tool to use.

References

• Cleveland Clinic (2021) Everything You Need to Know About Massage Therapy, Health Essentials. Available at: https://health.clevelandclinic.org/benefits-of-massage/ (Accessed: 4 July 2022).
• Colleen Ryan, Boonyong Keiwkarnka, M.I.K. (2003) ‘Traditional thai massage : unveiling the misconceptions and revealing the health benefits’, Journal of Public Health and Development, 1, pp. 69–75. Available at: https://www.semanticscholar.org/paper/Traditional-thai-massage-%3A-unveiling-the-and-the-Ryan-Keiwkarnka/e615c42a86b5e2ee4958fb524da747a383535560.
• Galloway, S.D.R. and Watt, J.M. (2004) ‘Massage provision by physiotherapists at major athletics events between 1987 and 1998’, British Journal of Sports Medicine, 38(2), pp. 235–236. doi.org/10.1136/bjsm.2002.003145.
• Gasibat, Q. and Suwehli, W. (2017) ‘Determining the Benefits of Massage Mechanisms: A Review of Literature’, Article in Journal of Rehabilitation Sciences, 2(3), pp. 58–67. doi.org/10.11648/j.rs.20170203.12.
• Li, Y.H. et al. (2014) ‘Massage therapy for fibromyalgia: A systematic review and meta-analysis of randomized controlled trials’, PLoS ONE, 9(2). doi.org/10.1371/journal.pone.0089304.
• Rapaport, M.H. et al. (2016) ‘Acute Swedish Massage Monotherapy Successfully Remediates Symptoms of Generalized  Anxiety Disorder: A Proof-of-Concept, Randomized Controlled Study.’, The Journal of clinical psychiatry, 77(7), pp. e883-91. doi.org/10.4088/JCP.15m10151.
• Rapaport, M.H., Schettler, P. and Bresee, C. (2010) ‘A preliminary study of the effects of a single session of Swedish Massage on hypothalamic-pituitary-adrenal and immune function in normal individuals’, Journal of Alternative and Complementary Medicine, 16(10), pp. 1079–1088. doi.org/10.1089/acm.2009.0634.
• Turan, N. and Atabek Ast, T. (2016) ‘The Effect of Abdominal Massage on Constipation and Quality of Life’, Gastroenterology Nursing, 39(1). Available at: https://journals.lww.com/gastroenterologynursing/Fulltext/2016/01000/The_Effect_of_Abdominal_Massage_on_Constipation.8.aspx.