Self-Care

Stretches to Relieve MT Back Pain

January/February 2022

What we do every day as bodyworkers and massage therapists is taxing work. When we use our bodies incorrectly in that work, or for too long without rest, it starts showing up in our own physical issues.

As a massage therapist and personal fitness trainer, I will be with you, in this space, throughout 2022, sharing some tried and true ways to combat those issues. Watch my video (above) to follow along with me in real time.

Today's Problem: Back Pain

Massage therapists often suffer from back pain due to improper body mechanics. The following stretches and strengtheners can help remedy and prevent your back pain.

Scorpion Stretch (a.m. stretch)

This stretch involves spinal rotation—twisting at the lower back is critical for everyday movements. Do this dynamic movement upon waking, before a workout, or even before a massage client.

Cat/Cow (mid-day stretch)

Try performing this dynamic move mid-day to stretch out the spine, focus on your breath, and improve overall flexibility.

a woman lying on a yoga mat on her back stretches her right leg and glutes. — Getty Images.

Knee to Chest (p.m. stretch)

Use this to stretch out the lower back, even into the glutes, and relieve any tightness built up throughout the day. Perform this static movement at the end of your working day or at the end of a workout.

Superman

This preventive move increases upper and lower body strength, while also strengthening the core. Superman should be a part of everyone's workout routine at least three days a week.

Bird Dogs

This exercise works the erectors, abdominals, and glutes and helps develop better balance and posture. Try this for low-back concerns, including hypermobility.