Injuries to the back occur more often in the muscles than in the skeleton or nerves because the muscles are under the greatest amount of daily stress.   Back muscles work constantly to provide support for your spine.  If your muscles are weak and underdeveloped, almost any activity can result in a muscle strain or tear, and that carries with it the added risk of damage to a vertebra, nerve or disk.

The greatest risk comes with lifting a heavy object.   The muscles’ ability to undertake any given task without injury depends on their strength and flexibility.   How we perform a task is also important.

Sometimes an muscle strain is just waiting to happen!  For example I do a lot of massage which leaves me with some muscles built up and others weak in my back through the constant leaning forward motion.  Last year I went for a bike ride and rode a bike which was a bit too big for me.   I was leaning forward more than I was used to and the muscles were straining.   I did have a bath that night to relax them, and in the morning they felt okay.... UNTIL I went make my bed!   I stretched forward and suddenly the over strained muscles went "ping" and I had a muscle strain.  Think of it like a rubber band.. it gets tight with our posture and daily use of the muscle - we get used to this and don't notice the pain/tension.   Then we do something different and it gets tighter still and then one day we just stretch it too far and the rubber band/muscle gives out "ping".      So one thing to be aware of with back injuries is that they can be an indication of something that has been developing for a very long time.   For proper healing to take place we need to look at the whole body structure.

When we have an injury, other muscles around the injury site tense up.    Actually they act as splinting or bracing to preventing the body from further movement to the injured area  - it’s a natural response.     This reduced movement and sensation of pain prevents us creating more damage to the area.   In time the tension should reduce, but this is not always the case.   The tension or holding pattern becomes a habit.   Long term tension causes a collogen (string like protein) to be deposited in the area, forming hard knots in the affected muscles.   This is why it usually takes longer to heal an untreated old injury than a new one, as the muscles have been trained to be in a new position.

The ideal treatment for a new injury is

1.  Rest
2.  Ice (to bring down inflammation)
3.  Compression - if you can wrap your back with strapping or bandages to give it support (this is not always possible)
4.  Get proper advice for treatment from your physio, osteopath, qualified massage therapist or GP

Then we need to change the muscle habits - as they no longer need to strap/support or protect the weak area - its time the muscles started working properly as a team again
 

1. Gently stretch and move the muscles (obtain correct advice as to the correct exercises)
2. Use massage to break up the collogen and bring back movement in the fascia which surround the muscles
3. Use heat to bring blood flow into the area
4. Begin exercises that strengthen the weak muscles and stretch the strong/tense ones

For several years I had a very sore neck and shoulders.   This was caused by a boating injury where I actually damaged my hip.   Because my hips were crooked my head sat differently on my shoulders – and this caused neck pain.    After a year I decided to go to a gym and met an osteopath.   He assessed me, put my hips back into alignment and gave me exercises to do in the gym.   After several months the weak muscles in my body became toned, and the overtoned muscles relaxed and stretched (they did not have so much work to do).   Gradually my body formed a new habit and I no longer had pain in the neck.

This information was copied and paraphrased from the following books:   
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie

Marriages and long term partnerships need touch too!    Some relationships loose intimacy over many years of being together:  working, raising children and running a home.   We get “used to” each other and can forget to include non-sexual touch, words of appreciation and one-to-one time together.    One day two people wake up and wonder where their intimate life went?     

Intimacy starts with touch, a fresh view of the person we live with (after all they have been growing/changing through the years), curiosity and a willingness to experience something different.   If both people are willing, it can be a wonderful adventure.    

Some people are afraid of going to sensual massage classes, but a non-sensual beginner’s massage class can be quite doable.   There is no nudity and massage stays with the “safe” areas of the body.    The journey of going into one’s own body, re-discovering ecstasy through touch and pleasure begins with some basic massage strokes and a bit of ingenuity.   

The difference between relaxation massage and sensual massage is largely in the intention that both people hold.    For example the same slow long strokes used in relaxation massage can also be used in sensual massage, the difference is whether you agree to allow the sexual energy to be present or not.   So once you have learnt basic massage techniques, you can adapt them to use in the privacy of your own home – and add in candlelight, music, scented oils and the agreement for sensuality to be
present.     

Learning massage is mechanical at first.    Students often feel awkward and uncomfortable.  This “stage” soon passes with practice and making the massage sessions fun.     You can do this by using music that is up-beat, or dressing up or just being open that you have to go back to the notes to see what to do next.     Don’t try too hard, just have fun and practice!  At the end of each session check your notes and decide what you could do better next time.

Here’s a pointer for men.    Women love the pleasure of touch - they do not always want to have sex afterwards (even if they appear to be purring during the massage).     Purring may just be a way the recipient is showing you their pleasure.   It may not mean they give you permission to go any further.   If you take it further your partner may become resentful – they may think you had an ulterior motive and feel manipulated.     Before you start the massage find out what each other’s intentions are and stick to what you agree.     Respect their expression of pleasure and honour the boundaries you have made with them.

Having boundaries in a massage is important, it creates safety and trust for everyone.  Once someone’s trust is broken, it is rare to restore it again.     It can also be very unpleasant for the recipient – they might not know how to stop you or ask for changes in the massage style, which creates resentment and distrust later. 

A good massage course should teach you how to create boundaries and agreements with your recipient.

Both the giver and the recipient are responsible to look after themselves during a massage.  This means feeling relaxed/confident enough to ask for what you want, speak up if something doesn’t feel right and stop when you have had enough.

It is well worth while spending some time with each other before the massage begins checking out what expectations each of you have for the session.   Make an agreement about:

 • The type of massage you are going to do: deep tissue, relaxation or sensual.
•  Where you are going to massage:  arms, legs, back etc.   
•  How to say “stop” if they want to or to ask you to move to another part of their body.
•  Problem areas of the body and how to work with them.

Keep to your agreement throughout the session unless it is obvious something else needs to happen.   Check in with the recipient of they agree to this change before making it.   It is better to do something new in the next session rather than break your agreement for the current session.

As the giver of massage, you too need boundaries:
• Do you want to give a massage to this person?
• How long are you willing to give the massage?
• Are you expecting something in return for the massage?
• Massage only where it feels comfortable for you.   i.e.   You might not like massaging a persons lower abdomen as it is a potential sensual area and you don't know them very well.    Or there may be an injury/health condition where you need to ask the recipient to check with their Doctor if it is okay to massage before you work with them.
• If the recipient touches you, check in with yourself as to whether it feels okay.

It is important for both people to express their concerns before the massage begins.   Be direct and find out what the other person expects and clearly state what you want to give.     Clarity comes with feeling 100% okay with your agreement, if you do not have this, postpone the massage until you are clear.    

Whether someone pays you or not for a massage, you are always entitled to decide not to give a massage if something doesn’t seem right, even if it all looks okay.   Following your gut feeling is important.   You can always renegotiate to massage them on another occasion.  

Ultimately massage is about the connection between two people.   The more open hearted, caring and relaxed the massager is, the more benefit the recipient receives.  It’s not about “doing a job”, it’s about listening, caring and giving to another person.   This comes through safety and trust.    

Have you ever received a massage where the person left you with bruises because they were too rough, or it was so soft you feel like you haven’t had a massage at all?   Being massaged where you want with the correct pressure and speed is the key to a good massage.   This is where we come to the Art of Listening and to do this we need to use our senses:

TOUCH:   When giving a massage imagine that you have little eyes in your fingers.  You are looking around the body, checking out the texture of the muscles.  Are they soft or tense?  Do they feel like guitar strings or do you discover little lumps within the muscle?   Sometimes there is just one big lump.    Let your hands become explorers, curious to know about the body.

SOUND:   Take note of how the recipient is breathing.  If they are holding their breath you are probably using too much pressure and speed – they may be in pain or are afraid.   If they are shallow breathing
they might be stressed – encourage them to breathe slowly and deeply into their belly:  this helps them to relax.  If they sigh or breathe deeply, it is likely that they are enjoying the massage.

SPEECH:   Asking questions is helpful.    
•  How is the pressure?  Would you like more or less?  Experiment with the recipient until you get it just right.
• How is the speed?   Generally if you are using firm pressure you also use slow strokes.    If you just want to stimulate blood flow and the pressure is medium, go fast.    If you want to relax a person,
find out the pressure that is relaxing for them and slow down.
• If you feel a lump or knot under your hand, find out what pressure they need.   Too much pressure causes pain, redness, inflammation and bruising.      Take care, even if they ask for lots of pressure.
• Check that they are comfortable.  When you find a sore spot talk to them about it.

Keep conversation to what is going on for the recipient rather than what happened to you today.    If you are massaging a person after an accident, or because their neck is tense due to a busy day at work, it is helpful for the recipient to talk about it – it’s a type of decompression.    Focus on their feelings and acknowledge them.    This is a constructive way to help someone unload their tension or transform their stress.

If you are giving a person a massage for relaxation or intimate connection, keep the conversation focused on what they experience in their body.        I tell my clients they are having an “an appointment with themselves”.      It’s a time to go inwards.   It is not a time to be outside of themself discussing what is on the menu for dinner or how to dress for a party.   

SIGHT:   Look at the colour of the skin.    As you massage you may notice certain areas going pink.  This is a good sign as blood is getting into tight areas.  However do not stay there too long as this could cause bruising.   Observe the recipient’s behaviour, if they are fidgeting a lot they may be uncomfortable, in pain or wanting the massage to stop.   People change facial expressions if you touch
tender places.    

FEELING:   Listen with your whole body.    To do this we need to be fully present and relaxed in ourselves.   
Sometimes we just get a “knowing” about what is needed – trust it but do ask the recipient first.    Respect brings trust!   Sometimes my hands just wonder to a sore area.  Or I just know that I need
to stop and hold a certain part of the body.  Or I get a sense to say something.   People ask me how  I know this – it’s just a feeling inside of me which I listen to and follow.  

I recently visited a friend who had had a fall and hurt her
arm.  She had a wrist support on and I asked to have a look at
it.   It was swollen and tender to touch, so I asked her if I could
rub some Lavender oil into it.   As I was massaging her, I felt her relax and she said “that feels so nice”.    

Touch is a connection between two people in which
• Enables our bodies to relax
• Releases happy endorphins into the body
• Makes a person feel accepted and cared for.

Most of us enjoy touch but busy lives, living alone or lack of disposable income make touch out of reach.... Here's how you can bring it back in.

• Giving a hug to greet a friend
• Rubbing a sore neck to release tension
• Cuddle your child while reading them a story
• Set up a date night with your partner and massage each other
• Stroking your cat or a pet
• Holding a hand when someone is upset

Anyone can touch or massage.    We instinctively know how to do it.    However some basic training can give you some specific effective techniques and also help you to feel more confident when working with
another person’s body.      Techniques like:
• How to cover and uncover the body
• Questions to ask to find out what the recipient really likes (otherwise they won’t let you massage
them again)
• Knowing what oils or waxes to use
• Different types of touch, pressure and massage movements
• Having safe boundaries.

The best way to begin is with a simple hand or foot massage.     It is non-invasive and helps build a trusting relationship between you both.  Use a little bit of oil or talcum powder and play with different types of touch.   Have fun with it, and share how it feels.  Give yourself time to get confident and choose a person who enjoys receiving massage to start with.

Later, you can build up to an arm or a leg, neck and shoulders or head.    If you find massage is what you like to do, you could read books on massage or do a course to get some effective techniques.

For many years, I have massaged people in the workplace and in my private practice.  A common question is, “What can I do about my sore back, neck or shoulders?”   Another one is, "How can I be permanently pain free?"

Quite often, people are resigned that pain in this area is part of their life and forever will be so!  However this is not true.  With a clear programme and good therapy, pain can be greatly reduced, if not banished, from the body.  In my experience, it takes an applied strategy using a combination of techniques, over a period of time, to shift pain out of the body.  Here is what I suggest:

1. Proper treatment.  Some people go to their GP, physiotherapist, osteopath, a remedial massage therapist (specialising in muscular problems), a chiropractor or a Bowan Therapist.  (This is not a complete list).  We all have to start somewhere and find out what’s going on with our body. An experienced therapist can assess your posture and tell whether your issue is muscular, a bone misalignment or something else.  You need to find out, and have regular sessions for a few weeks.  From my experience, sessions need to be at least weekly, initially twice weekly in severe cases.  This is because a therapist needs a chance to release tension and reset old patterns.  If there is a long period between sessions, the body reverts back to its old posture.  Whomever you find, make sure they are professional and experienced.    They should be able to explain what’s going on in your body, give you the appropriate treatment or refer you to the correct person who can help you.  Depending on how bad your condition is, you should feel benefit from the session, although sometimes there is some discomfort after your first visit.  As the body starts to loosen, lactic acid is released, causing some temporary pain.  If the body's bones are out of alignment, usually massage is used as a compliment to, or the main part of the treatment.  Once the muscles are relaxed, the bones can come into place.

2. Prescribed exercises.  Self help is just as important as proper treatment.    Ask your therapist for exercises to support the treatment.   Alternatively you could go to a gym and have a postural assessment.  Ask a gym instructor for gentle exercises to help with alignment - provided it does not contra-indicate with your treatments.  Then it’s your job to do them!  Every day.

Here’s a success story.  I used to have a sore neck.  I joined a gym and noticed there was an osteopath working there.  I was so tired of the neck pain I booked an appointment with him.  He assessed me and said my pain was related to an old pelvic injury.  Because my pelvis was out of alignment, my whole posture was incorrect, and most of the pain was in my neck, which was compensating for the imbalance.  After the treatment, he took me into the gym and gave me an exercise programme to tone muscles in my legs, pelvis and torso.  I had a few more sessions with him and diligently did the  exercises.  After three months, all the pain was gone.  

A client of mine had pain in her upper back and neck.  She was a secretary and worked all day at a computer.  Her shoulders were rounded forward and chin stuck out.  I gave her deep tissue massage around her shoulders, upper back, chest and neck.  She began swimming, which toned her muscles. She also did a few specialised exercises and used a hot water jet in the spa to relax the muscles in her shoulders.  Gradually, the muscles began to work as a team again, the chin tucked in, her shoulders came back and the chest opened.   She still has the occasional maintenance  massage, but keeps in good shape.

 3. Assess your work area or find the causes of postural misalignment.   It could be that your work station is positioned incorrectly (neck and shoulder problems), a heavy handbag (shoulder problems), the way you get in and out of the car (hip problems), the way you lift heavy boxes (low back), holding the phone handset to your ear with your shoulder (neck problems) or typing without a break or stretches (RSI).  Ask someone independent to watch you work and give you feedback.  Look up information on the OSH website.   Make adjustments for a better life!

4. There are definitely natural remedies which help our muscles and joints.  They can be relaxants, nervines, anti-oxidents, anti-inflammatories or natural pain relievers.  I often recommend people also use Aromatherapy blends or creams to rub onto the sore area.  That way you have the remedies working on an internal level and also externally through the skin direct into the muscles.

5. Relaxation.  Very often our muscular tension has been accumulated after years of ongoing stress and tension.  When was the last time you really wound down?  Chilled out?  You know what I mean.  Well, if it’s been awhile, then it’s time to do it again.     A couple of times a year I prescribe myself a  chill out programme.  For example, going away for a stress free weekend, walking in nature, swimming, sunbathing,having a relaxation massage, finding a comfortable couch and listening to my favourite relaxing music for 20 - 60 minutes every day for a week, meditating, doing some deep breathing, employing someone in to cook meals and do the dishes so you can take a break, doing a gentle yoga class, walking on the beach daily, making a point of taking it easy every day for a week.  Relaxing does not mean reading an emotionally stressful book, watching TV programmes, the news or stressful movies – these are all very stimulating and activate the adrenal glands. Click here for more ideas on how to relax.

6. Heat.  First, if you have an inflammatory condition - where the affected area feels hot and burns - don’t use heat.  If this is not the case, then heat is a wonderful healer.   Put a wheat bag under your neck and shoulders when you are in bed, or have hot baths.  Your local swimming pool might have a spa with jets - use them.   Some people use infra red heat lamps.  They are very effective.  Have saunas.  Heat brings blood to the affected area and enables healing to take place.

7.  Emotional component.  Very often muscular pain is associated with emotional tension.  Perhaps you don't like your job, or a person in your life is causing you stress.   This makes our muscles tense up.  For example, if we feel "not good enough" we tend to round our shoulders and curve our back.  If we feel confident we open our shoulders out, hold our head high and straighten the back.   Often we live from the past and don't even know it, its like background noise that we just get used to.    By attending to our emotions and learning new skills to deal with difficult situations, the body relaxes and moves into a new posture.

Case study.  I had a client visit me several years ago in tears.  She told me she had just been diagnosed with a serious back problem and would have to take pain killers for the rest of her life.   She was in her late fifties and was concerned about the effect of the long term use of drugs.  I gave her a massage, and as we discussed her options, she started to relax.     I then recommended she see a colleague of mine who was a Bowan Therapist and a Herbalist.  He gave her herbal pain killers and anti-inflammatories.  He looked at her xrays which showed there was wear on the bones which caused pain in the lower back.  He explained that if the muscles were in the correct position and working properly, they would be able to hold the bones in the correct place, which would reduce the pain and reduce the wear on the bones.  He then gave her a Bowan Therapy session to help the muscles relax and work together correctly.  She came back to me delighted with the results.  She hadn’t needed to take any
drugs, using the herbal remedies for pain and inflammation instead.  I then gave her a BodyTalk session to help her body “remember” the Bowan session.  We also worked on the emotional component to her back pain.  She visited  the Bowan Therapist a few more times, eventually only visiting when the pain came back.   


Often clients ask, “How long does it take to get better?”  There are variables.  Generally, the longer you have had the condition, the longer it will take to heal.  This is because you are retraining your body into a new posture.  You are creating a new habit in your body.  However, if you apply yourself to doing what it takes to get better, then benefits are felt fairly quickly.  It just depends on how badly you want to be pain free, to be motivated.


To put a few weeks into yourself can have huge long term benefits to your personal comfort and health. All you have to do is clear your diary of any unnecessary activities for a few weeks and put yourself in there instead.  You have nothing to lose by trying these different methods, there will always be some gains.