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 that accompanies each article 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.   

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. 

Hollow Hold Crunch 

The hollow hold is an isometric core exercise that strengthens the abdominal muscles that stabilize your spine. Remember, quality over quantity.