Can Holistic Massage Help: Lower Back Pain?

Can Holistic Massage Help: Lower Back Pain?

Lower back pain is something many of us are unfortunate enough to have experienced in our lives. At best, it’s an unwelcome discomfort, and at worst it’s a debilitatingly painful affliction that can severely impact your quality of life. Fortunately, massage can help provide relief and rehabilitation, putting you firmly on the road to recovery. Here’s how.

Causes of lower back pain

Lower back pain is one of the most common health complaints, with millions of people suffering from it worldwide. Let’s look at a few things that can cause it:

Poor posture - In today’s computer-oriented workplace, sitting at a desk with poor posture for many hours a day can have long-term effects on your back health. Slouching forwards puts pressure between your shoulders, and unwanted strain on your upper and lower back.

Muscle strain - Overexertion lifting weights at the gym, or repetitive actions that cause spinal impact, like  marathon training or horse riding. Sports where you twist your spine, such as tennis and golf, and even enthusiastic gardening can result in pushing your body just a little further than it will willingly go.

Injury - An awkward fall, skiing accident, or even slipping into a muddy puddle during a dog walk. It happens to the best of us, and the effect is immediate, and intense.

Lower back pain associated with these factors is typically localised in the lumbar region — the spinal area near your belt line or waist. The symptoms can present themselves as a dull aching sensation, or sharp pain confined to the lower back. You may experience stiffness, spasms, or limited mobility.

Is my back pain sciatica?

I’d like to briefly mention a condition that has a lot of similarities with lower back pain, called sciatica. Sciatica is caused by compression or irritation of the sciatic nerve, which is the longest nerve in the human body, starting in the lower back, and extending down through the buttocks, hips, and the back of each leg, ending just below the knee. Sciatica can be caused by a herniated disc, chronic poor posture, inflammation, or anything that impinges on the sciatic nerve. Symptoms include shooting or burning pain that radiates along the sciatic nerve pathway, often accompanied by numbness, tingling, or muscle weakness in the affected leg.

Massage can also be used to treat sciatica with great effect, however since it is a condition that more directly relates to the nervous system than the muscular system, we will save this for a future blog post.

Holistic massage for lower back pain

Muscle relaxation -  Muscle tightness can lead to restricted movement and additional discomfort, and techniques like deep tissue massage or myofascial release can target specific muscle groups to alleviate tension and lumbar pain, helping to reduce the strain on the lower back and surrounding muscles.

Pain management - Massage therapy stimulates the body’s production of endorphins, which are natural pain-relieving chemicals. This helps to reduce pain perception and encourage a sense of well-being, making regular massage an effective pain management strategy for chronic lower back pain.

Stress reduction - Chronic pain can have secondary effects like stress and tension, which can exacerbate the pain itself. In addition to its immediate physical effects, holistic massage helps to reduce stress and improve mental well-being. Breaking the cycle of tension that can occur with chronic lower back pain is an important step in overcoming it.

Techniques for treating lower back pain

Many different massage techniques can be used to target lower back pain, and here are three which I regularly use in my Southville holistic massage practice:

Deep tissue massage - This technique focuses on applying pressure to the deeper layers of muscle and connective tissue in the lower back and surrounding areas, targeting chronic muscle tension and stiffness.

Trigger point therapy - In trigger point therapy, pressure is applied to specific areas in the lower back where there are muscle knots or tight spots. These points can cause lumbar pain locally or referred pain elsewhere in the body so, although it can seem counter-intuitive, sometimes lower back pain can be treated by massaging other areas of the body such as the glutes, abdomen, or hamstrings.

Myofascial release - This technique targets the fascia, a connective tissue surrounding muscles. Releasing fascial tension, can improve range of motion and flexibility, providing a welcome respite from stiffness and muscle tightness in the lower back.

Treat your bad back in Bristol

When it comes to dealing with lower back pain, massage can work extremely well as part of a comprehensive pain management plan, which may also include stretching, exercise, and physical therapy. If you are based in Bristol or Southville and are interested in exploring how holistic massage can help with your lower back pain, feel free to reach out and book a session.

Massage is your secret weapon for marathon training

Massage for pre-marathon care

Winter may already be here but brace yourselves—marathon season is coming! This month, thousands of keen finishers have taken to the streets, decked out in fresh running gear and fuelled by electrolytes and new year’s resolutions.

There are many elements to a good marathon training plan. While running-focused exercises, diet, and hydration usually take the spotlight in pre-race prep, holistic massage can be the ace up your merino wool base-layer sleeve.

Managing muscle recovery, preventing injury, and keeping stress levels in check are all essential to successful preparation so, whether you are aiming for a personal best or just trying to get over the line in one piece, here’s why incorporating massage into your marathon training plan can be your secret weapon.

Muscle recovery

During training, muscles endure repeated strain, which can lead to tension, soreness, and tightness if not managed well. Did you ever have a great session only to wake up the next day in agony? No pain no gain, right? Well, if it means that you’re unable to train, and forced to take precious days off, then this is no good. Consistency is key

A recent review of studies found that massage therapy can be highly effective in improving flexibility and relieving delayed onset muscle soreness (DOMS) after long runs or intense training sessions. Massage also reduces inflammation in soft tissues, allowing your muscles to bounce back faster after each run.

Injury prevention

Preventing injuries is key to keeping your marathon training plan on track. Common problems among runners include shin splints, IT band syndrome, and runner’s knee, and injuries often arise from muscle imbalances, tightness, or overuse. Massage works to address muscle imbalances that develop when one part of the body overcompensates for another, and this targeted attention can relieve strain and help your body maintain better alignment during training.

Reduce stress

Preparing for a marathon is as much a mental challenge as it is a physical one. High training demands combined with everyday responsibilities can result in a state of of stress caused by elevated levels of the body’s main stress hormone, cortisol. Massage has been shown to reduce cortisol levels while simultaneously boosting serotonin and dopamine; neurotransmitters that help you feel calm and positive.

By incorporating regular massage sessions into your routine, you create space to recharge mentally and physically, which can make a noticeable difference as race day approaches.

Build a pre-marathon massage routine

To maximise the benefits of holistic massage for your marathon training, consider developing a schedule that complements your training plan. Here are some suggestions:

• You’ll probably be doing one long run per week to allow for proper recovery. A gentle massage within 24-48 hours of your weekly long run can help reduce muscle soreness and encourage tissue repair.

• A deeper, full-body massage every two to four weeks can target tight areas, addresses imbalances, and maintain flexibility.

• In the final week before the marathon, a light, calming massage can help you stay relaxed and mentally focused on the big day, without compromising muscle tone.

Massage for a marathon in Bristol and Southville

Many runners in the Bristol area will be looking ahead to the Bath marathon and half marathon, which are scheduled midway through March, and the London marathon swiftly follows the next month. Whether you’re in the early stages of a marathon training plan or closing in on race day, give your preparation a whole new dimension, with a course of holistic massage at my Southville practice and maximise your race-day readiness.

Seasonal Affective Disorder and Massage - Guest Blog

I’m pleased to share that my guest article on Blue Monday and Seasonal Affective Disorder (SAD) has been featured on The Practice Rooms Website. In this piece, I explore how the winter blues can affect mental health and offer practical tips for coping with the challenges of this time of year.

If you’ve ever wondered why January can feel especially tough, or if you’re looking for advice on managing the symptoms of SAD, be sure to check it out.

Thank you to The Practice Rooms for featuring my work. I’m based at The Practice Rooms on North Street in Southville, Bristol. You can read the full article [here]

Can Massage Help Me Stick to My Resolutions?

New Year, New Goals

2025 has arrived. The new year is often filled with fresh plans, renewed intentions, and promises of self-improvement. Whether you want to get fit, eat healthily, work on your wellbeing, destress more, or improve some aspect of your lifestyle, the arrival of January encourages many of us to aim high and set new goals. 

As the weeks go by, sticking to these resolutions can be challenging, and this is where a holistic massage can help.

In addition to boosting your mood and overall health, massage can be a great tool to keep you on track. It supports physical recovery, mental clarity, and emotional balance—all of which are key to maintaining your January motivation throughout the year.

How Does Massage Support Your Goals?

Health and fitness resolutions are among the most popular new year goals which people set themselves. To be most effective at maintaining a new exercise schedule, muscle recovery and stress management are key. Regular massage sessions with tailored techniques can ease muscle tension and reduce soreness, making it easier to stay limber and remain comfortable as you push yourself on to the next level.

Many resolutions involve sustained mental discipline such as adapting your diet or quitting smoking. In these cases, massage is a powerful tool to fight stress. Cortisol, the stress hormone, can interfere with your motivation and overall wellbeing. Studies show that massage therapy helps lower cortisol levels, which helps your body to remain calm while exposed to stressful stimuli, enhancing your ability to focus on your goals.

Sleeping well is essential. I can’t emphasise this enough. Proper rest is critical for both mental and physical health. Whether or not we are setting new year’s resolution, we are much more likely to have the energy and motivation to keep up with our goals with a regular sleeping schedule, and studies indicate that massage can help improve sleep, by promoting relaxation before bedtime.

Motivation and Self-Care

Maintaining motivation for long-term goals requires good self-care. When you take time for self-care, you build resilience to external challenges that may arise, keeping your energy levels higher and stress levels lower. A consistent massage routine offers a reliable method of relaxation and also promotes the release of endorphins, which can enhance mood and reduce the mental fatigue that sometimes leads to abandoning resolutions. Starting your year with a positive outlook will keep you motivated and make it easier to tackle new challenges head-on

Keep it regular

So how can massage help you stick to your resolutions this year? 

By taking a holistic approach to your health, and being consistent with things like managing stress, improving sleep, or staying active, you’ll be putting yourself in a great position to feel motivated and give yourself the best chance for success.

Consider including regular massage sessions as part of your 2025 regime. I offer a variety of massage treatments and techniques at my Southville practice, from which a bespoke treatment plan can be developed to help you build and maintain the motivation to achieve great things this year.

What to expect from your first Holistic Massage

What to Expect

For many, booking a massage can feel like stepping into the unknown. It can also mark the beginning of a journey toward deep relaxation, improved health and a stronger connection between mind and body. This guide will walk you through what to expect from your first session at either of my two current practice locations in Southville and Saltford, helping you feel comfortable and prepared for your first holistic massage experience.

Make a Booking

Bookings are typically made by email. Once I’ve replied to confirm your session, you’ll receive a message with details about the location and what to expect when you arrive. Payment is taken in advance to secure your slot, and please note that to cancel or reschedule an appointment I have a 48 hour notice policy. Treatments cancelled or rescheduled less than 48 hours before the appointment time will be charged half of the full amount. No-shows or treatments cancelled or rescheduled within 12 hours will be charged the full amount of the booking.

On the day of your session, aim to arrive on time. I may still be with another client or preparing the treatment room, and I will send you a text at the start of your session to let you know when to enter. If you don’t have your phone with you, I’ll come down to greet you.

Consultation and Preparation

Your session starts with a consultation to assess how you’re feeling and what you hope to gain from the massage. For first-time clients, this will involve a more detailed discussion about your treatment goals, lifestyle, and any specific areas of tension or concern. This helps ensure everything is tailored uniquely to you, and I can then develop a holistic treatment based on your specific needs.

If you’ve visited before, we’ll briefly discuss what worked well last time and make adjustments as needed. We’ll also talk about any specific goals, like pain relief or relaxation, as well as your comfort levels regarding pressure, and areas to focus on or avoid. Anything can be asked at this point, provided it is purely professional. There is zero tolerance for inappropriate behaviour, suggestions and I uphold strict professional boundaries to ensure a safe and respectful environment. I reserve the right to terminate the treatment at any time if I feel this has been breached.

Once we’ve outlined the session plan, I’ll step out of the room to give you some privacy to undress. It is important that you undress to your own comfort level, although underwear always stays on. You’ll lie on the heated massage couch, covered by a drape which will remain in place throughout the session, except from the area I’m working on. When you’re ready, I’ll knock before re-entering the room. I’ll check the room temperature is suitable, and provide additional support like bolsters or cushions if needed.

The Massage

The massage begins with grounding holds through the drape, helping you relax and settle into the experience. Throughout the session, I’ll use a variety of techniques tailored to your needs, which can include deep, slow strokes, flowing movements, or targeted stretches.

I’ll check in periodically to ensure the pressure and comfort is right, but feel free to speak up at any time if you’d like adjustments. I try to allow enough headspace for you to immerse in the calm and quiet, focusing on your breathing and the sensations of the massage.

Post-treatment care

I’ll verbally signal the end of the session, and leave the room to give you some space to get changed. I’ll knock before re-entering the room. We’ll have a brief talk about what happened, how you’re feeling and review any aftercare advice, such as any stretches you may find useful following the session. We may talk about a longer term treatment plan, and booking the next session.

Ready to take the first step? Click HERE to book your session today

How to Beat the Winter Blues

Boost Your Mood This Winter

Winter can be a challenging season for both our physical and mental well-being. With colder weather, less sunlight, and shorter days, it’s natural to feel a bit low on energy or mood. Fortunately, there are many ways to beat the winter blues and improve your health and vitality. These include boosting vitamin D levels, prioritising self-care routines, and incorporating practices like massage to keep you feeling positive and energised this season.

Increase Your Vitamin D

Vitamin D, often called the "sunshine vitamin," is important for a number of functions in the human body, like maintaining bone health, supporting the immune system, and even regulating mood. In the UK, it’s particularly difficult to get enough vitamin D naturally during the winter months, as sunlight exposure decreases significantly. This can lead to symptoms such as fatigue, low mood, and weakened immunity, which can contribute to seasonal affective disorder (SAD) and other winter blues.

Consider taking a vitamin D supplement to ensure you’re meeting your daily needs. Health authorities like the NHS recommend 10 micrograms of vitamin D daily during autumn and winter to support general health and mental well-being. Additionally, foods like oily fish, eggs, and fortified cereals are good sources of vitamin D and can be a helpful addition to your diet.

Build Self-Care Routines

Winter is the perfect time to slow things down and focus on self-care practices that promote relaxation and mental clarity. Here are three things you can do to help keep the winter blues at bay:

• Establish a Relaxing Routine — Creating a regular schedule for relaxation, like reading, journaling, or meditating, can lower stress levels and improve mood.

• Stay Physically Active — Exercise releases endorphins, which are natural mood boosters. Even gentle activities like yoga or a daily walk can make a big difference.

• Hydrate — When the weather is colder, it’s easy to overlook hydration. Make a habit of drinking water and enjoying warm herbal teas, which can have a positive effect in maintaining energy levels and supporting digestion.

Massage to Enhance Well-being

Holistic massage is a wonderful addition to any winter self-care routine. In my Bristol massage practice, I’ve seen firsthand how clients benefit from massage during the colder months. Not only does it provide an opportunity to unwind, but it can increase serotonin and dopamine levels, allowing the mind and body to relax. It’s a chance to take a break from daily stressors and focus entirely on your own well-being, helping you feel warmer and more balanced during winter.

Make Winter Well-being a Priority

By taking steps to boost vitamin D, and establishing regular self-care practices, you can feel more energetic, resilient, and positive throughout the winter months. Consider incorporating holistic massage into your routine to keep your spirits high, even as the temperatures drops.

Click HERE to book a warming holistic massage in Bristol, and beat the winter blues

All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.

Workplace Office Massage

Workplace Massage

Employee Wellness Massage Program

Give your employees a chance to unwind and recharge with our Employee Wellness Massage Program — a unique opportunity designed to help reduce stress and enhance overall well-being in the workplace.

How It Works:

• Therapeutic Massages: Each employee will enjoy a 20-minute clothed massage that’s both relaxing and rejuvenating. These massages are designed to alleviate tension, promote relaxation, and help boost productivity.

• Flexible Session Options: Choose between full-day or half-day sessions, tailored to fit seamlessly into your team’s schedule without causing disruption to the workday.

• Simple Setup: The massage sessions require only a quiet room, ensuring minimal disruption to the work environment while offering maximum benefits. It’s a low-effort, high-reward wellness initiative for your team.

Why It Works:

With over nine years of experience, I have collaborated with organizations across various industries, helping employees slow down, de-stress, and achieve a healthier, happier, and more energised mindset. This program is designed to foster a positive work environment by promoting relaxation and mental clarity, ultimately boosting team morale, focus, and overall productivity.

Office Massage

Perfect for one-off Wellbeing days or as a regular wellness programme.

Benefits of the Program:

• Reduced Stress & Anxiety: Combat work-related stress and improve mental health.

• Enhanced Productivity: Energize your team and improve focus.

• Improved Employee Well-being: Foster a culture of health, wellness, and mindfulness.

Give your team the gift of relaxation and a moment to recharge.

Alice is always calm, professional and puts people at ease. Her clients cannot speak more highly of her and emerge from the treatment room rejuvenated and relaxed. She is in short, the perfect therapist to treat and relax people.

A Millard - MND Charity

In the last 9 years, I have taken my restorative chair massage to:

• Offices and workplaces

• Charity support groups

• Yoga retreats

• Festivals

• Residential care homes

• Primary Schools for Inset Day

Relevant qualification

Holistic Massage with BCMB

Chair Massage with Sally Morris

Indian Head Massage with Ranjeet Mogu

Massage for Mental Health with Giuliana Wheater 

Fully insured with Balens

Contact me today to discuss your needs and how I can help

Where I work - Southville

My Bristol massage therapy location

As many of you know, I am a Bristol based massage therapist, and I absolutely love living and working here.

I practice holistic massage in Southville which, as its name suggests, is an area of Bristol that sits on the south bank of the River Avon. To picture Southville on a map, imagine a box drawn between Ashton Gate Football Stadium, SS Great Britain, M Shed, and Bedminster Train Station — then you’d pretty much have it covered!

It’s about a 25 minute walk from Bristol city centre, and a pleasant one at that, since you can follow the historic docks, wharfs, and waterways all the way there

Which Bristol massage rooms do I use?

I primarily work at The Practice Rooms, which are a collection of beautifully restored Victorian period properties located across the city, and now in other areas of the UK as well. These spaces are designed for practitioners like me who offer a range of therapy services in Bristol such as counselling, acupuncture, psychotherapy, and massage.

The best place to massage near me is a conveniently located Practice Room on Southville’s popular and bustling North Street. To date I have loved working there. Each room is beautifully decorated, creating a calm and welcoming atmosphere that feels truly special.

How to book a massage in Southville?

For my Practice Rooms availability, please feel free to message me directly.

I typically offer appointments on Wednesdays, Thursdays, and Fridays, with the most flexibility during daytime hours. Limited evening sessions are also available upon request. Pre-work morning appointments, starting as early as 8 am, as well as lunchtime sessions, can be arranged. I do work ad hoc on days not specified here, so please do get in touch and we can find a time to suit!

Contact me for more details or to discuss a suitable time.

 

What to do after your massage?

There’s plenty to do in Southville, if you’d like to explore the local area a bit after your massage, especially if you’ve walked all the way from Bristol city centre.

For coffee, some great spots include Tin Can, Burra, and my personal favourite, Yafo. I also recommend Zara’s Chocolate Shop for handmade chocolates with a cozy café, Mon Pote for beautiful homeware, and Riverside Garden Centre, just a short walk away, for plants and gardening essentials

Catch a show or exhibition at the Tobacco Factory, and for fresh-baked treats, you can’t beat Mark’s Bread, on North Street, which is a lively, vibrant place with plenty of independent shops, restaurants, and pubs and a welcoming local atmosphere.

Click HERE to book a holistic massage in wonderful Southville, Bristol.

Need a calming Christmas gift?

Give the gift of relaxation this winter, with a holistic massage voucher

November is here, and I can already feel the colder days starting to close in. It’s a great season for a bit of warmth and comfort – think hot drinks, thick scarves, and cosy café corners.

A holistic massage is another wonderful way to combat the winter blues, offering relaxation, stress relief, and a boost to overall well-being. This Christmas, you can share this experience with loved ones by giving a holistic massage voucher – a meaningful present that brings the gift of health and relaxation.

Where can I book a voucher?

Buying a massage voucher is swift and easy. Head to the booking page on my website, where you can order a gift certificate for friends, family, or anyone who could use a little extra care. You can choose to have the certificate emailed straight to the recipient along with a personalised Christmas message to make it special. Or, if you prefer, have it sent to your own email, allowing you to print it out and put it in a festive envelope – a lovely surprise for them to open on Christmas Day!

How long is the voucher valid for?

Flexible and easy to use, each Christmas gift voucher is valid for three months starting from Christmas Day, encouraging your recipient to book and enjoy a soothing holistic massage treatment at my Southville or Saltford, Bristol massage locations as the new year begins. It’s a great way to start 2025 with a focus on health and well-being.

O tidings of comfort and joy?

It’s a perfect choice for that person on your list who’s tricky to buy for. It also makes a great last-minute gift if you’re stuck for ideas in mid-December, and looking for something thoughtful that doesn’t require running around town! And don’t worry – I’ll send out a reminder closer to Christmas as well.

Click HERE to book a holistic massage for your loved one this Christmas

What is Holistic Massage?

What is holistic massage?

Holistic massage is a type of therapy that involves looking at the whole person. In my practice, I work with each client individually to treat their physical and emotional health.

It is not a set routine, and the massage is always tailored to how the client is feeling on the day, and what they require from the session. While regular clients may come with similar needs each time, the approach can be flexible and evolve as the treatment progresses. Every session can be different.

It's an approach that treats the body, mind, and spirit as interconnected. Our emotional stresses affect our body, and having an awareness of this can help release those tensions, while also restoring balance and promoting overall wellbeing. In my case this involves using techniques and methods from the various forms of massage I have studied, and applying them within the context of each session.

What is a holistic massage session like?

Each client’s first holistic massage begins with a short consultation, where I find out what the client would like from the treatment, which areas they want to work on, and how they would like to feel at the end of the session. Subsequent sessions have a shorter catch up time where the client can let me know anything that's important and how they are feeling on the day.

Some clients let me know the physical pain they’re in, and I will work with that. Some clients share their emotional stresses, and we consider this too. They are free to share as much or little as they are comfortable with, and together we build a treatment to fit their needs. During the treatment, I will ask for feedback on the pressure, checking in about the levels of comfort.

I blend different techniques from the various training and massage approaches I have studied over the years. This can often look like slow focused, deep tissue work, and I like using holds and a few words at the beginning to help the client enter a relaxed state and settle into their body.

How did I get into massage?

When I was 17, I signed up for a course with Bristol College of Massage and Bodywork (BCMB) for a holistic massage weekend. I thoroughly enjoyed the weekend. It felt really right for me, and I felt completely at home.

However, still being so young I was unsure of what I wanted to do for the next few years of my life, I decided to go to university to study performance. The course was alternative and contemporary, and I absolutely loved it. We did a lot of movement, dance, tai chi, meditation, and bodywork, and all of this ultimately lead me back to massage and BCMB, where I trained for a year after university.

I loved studying anatomy and physiology, but more than this, I connected with the care, respect and consideration that the course encouraged. It wasn't just massage techniques, it was self-reflection and how to embody being a holistic massage practitioner. How to listen, and how to hear what somebody is saying without the need to speak. This is why, many years on from my first training, I'm still so passionate about holistic massage and feel very lucky that it's the career I have.

Who can benefit from holistic massage?

Almost anyone really! From those dealing with physical aches and pains to people who are seeking relief from stress or emotional tension. It’s especially helpful for those looking for a treatment that goes beyond addressing just the physical body and instead considers their overall state of wellbeing.

Autumn is here and I will be posting regularly again

I'm excited to share that I'll be updating my blog regularly again with fresh posts. I'll be writing articles on health and wellness, as well as different aspects of holistic massage therapy, and some timely topics that connect massage with what's happening around us.

My aim is that these posts will be interesting and informative, whether you're a long-time client or someone exploring massage for the first time

I hope that my posts highlight how massage can play an essential role in managing physical health and reducing stress, while also offering insights into seasonal wellness and self-care. Additionally, I'll be writing a little about my holistic practice, massage methods, and personal experiences as a therapist, as well as sharing updates on my offerings.

If you're curious about how massage can benefit you or someone you know, be sure to check back for new posts that can help you on your wellbeing journey.

Winter solstice reflections

Winter solstice marks the first day of winter, the shortest day and the longest night. Some cultures see the solstice as an opportunity to create light and goodness in the face of darkness. Mindful reflection allows us to reflect with curiosity and openness to our thoughts and feelings.

Some winter solstice reflection prompts:

• What accomplishments, big or small are you proud of in this last year?

• What brought you lightness and joy in this last year?

• What would you like to invite more of in the coming year?

Wishing you health and happiness

Taking time for you

During the lockdown, I started making my own heat packs and lavender eye pillows. I made them for birthday gifts for friends and family as a way for them to have some ease and relaxation as I'm not currently able to massage them. I've loved making these and have decided to offer them to my wonderful clients.

Heat Pack

I've found myself recommending using a heat pack or hot water bottle on aching muscles frequently when giving aftercare advice to clients.

I've sewed the heat pack in three sections, to create an even distribution of heat which is helpful on the shoulders and around the neck, although these packs can be used anywhere that is needed. The heat is amazing for bringing ease to tight muscles, and the packs can also be cooled.

Weighted with Lavender and lavender oil infused Arborio Rice. Details: 500g - 40cm x 15cm - Handmade - £16
To Heat: Heat in 30-second increments in the microwave for a maximum of 2 minutes with a half-filled mug of water. Wait till fully cooled to reheat. To Cool: Place in a sealed bag in the freezer for 1 hour.

Relaxation Eye Pillow

At the end of a massage treatment, I sometimes like to put a lavender-infused relaxation eye pillow over the eyes of my clients. As I'm massaging their head, or guiding them to take some deep breaths, the weight of the pillow helps the muscles of the face relax and can allow the client to access a deep level of relaxation.

You can recreate this sensation at home. Place on your eyes before you go to bed to aid sleep, during meditation to block out the light or at the end of a yoga class. The eye pillow can also be enjoyed hot or cold.

Weighted with Lavender and lavender oil infused Arborio Rice. Details: 220g - 15cm x 10cm - Handmade - £12. To Heat: Heat in 15-second increments in the microwave for a maximum of 45 seconds with a half-filled mug of water. Wait till fully cooled to reheat. To Cool: Place in a sealed bag in the freezer for 1 hour.

Purchase Details

To purchase please email alicemould@outlook.com with your order request. I'll send payment details through. Set of Heat pack and Eye pillow together £25. Postage is £3.00 or please contact me if you are local and would like to collect. Colours can vary. Perfect for gifts - gift wrapping available.

Improving our Sleep

During the lockdown, it's been reported that many people have been experiencing more intense and surreal dreams, with some people finding getting off to sleep more difficult than usual. This lockdown, I've been listening to guided relaxation meditations before bed and have found it's improved my sleep routine.

Here are some helpful tips on ways to improve your sleep from Matt Walker, author of the best selling book " Why We Sleep".

1. Stick to a Sleep schedule. We often have an alarm to wake up, so why not try an alarm to get you to bed in the evenings. Consistency is key.

2. Avoid Caffeine after lunch. Common caffeine consumption is from coffee, tea and chocolate. Caffeine can have a significant effect even after 10 hours. Having a coffee at noon will mean that at 10 pm you'll still have a quarter of that caffeine in your brain.

3. Have a gadget-free bedroom. Or if you need your phone in your room, have it out of reach so you have to be physically standing up to use it. This will create healthier habits for falling asleep.

4. Get ready for bed earlier. We function best on between 7-9 hours sleep, and this is the time we are actually sleeping, not the time we get into bed.

5. Create a bedtime ritual. Let yourself unwind slowly; with more gentle activities such as reading, listening to music, light stretching or meditation.

Sleep is important for our physical and mental health. With around 8 hours sleep we are better equipped to fight off viruses and illness. During REM sleep, our mind resets our anxiety levels and finds solutions to our worries. That's why the phrase "Why don't you sleep on it?" actually works.

If you're struggling with sleep and would like some more advice, drop me an email for some more suggestions and tips.

Reflecting on 2020

This year has been a real time for reflection. Every one of us has had our lives changed by the pandemic in some way - we have faced our own personal challenges, as well as being collectively affected.

My year has involved an inevitable change in pace. As many of you know, I usually spend weeks away during summer, running my massage practise at festivals and gatherings. This year has been different, as it will also have been different for all of us.

We have been called upon to reflect on the areas of our lives which work, and the areas which can be improved. It has brought attention to the things we love doing, and the things we want to move past, highlighting our values and the things that truly matter to us.

I invite you to spend some time reflecting, perhaps settling down with a hot drink, lighting a candle and writing some responses to these questions, and any other questions that arise for you.

What are you grateful for this year?

What were your personal challenges in 2020, and how are you overcoming them?

What are you letting go of this year?

How did you nourish your physical and mental health?

What are you inviting in for the year to come?

Mindful reflection allows us to observe our thoughts without judgment, and instead with compassion, openness and curiosity. It allows us to process our feelings and see meaning in the chaos.

Wishing you and your loved ones health and happiness for this coming year.

Touch in the Time of the Pandemic

The Wellcome Collection, is a medical museum in London which explores health and human experience. In early 2020, they partnered with the BBC to conduct the ‘Touch Test’; the world’s largest study on touch and human contact. 40,000 people took part, from 112 countries worldwide, and the study started just before the coronavirus pandemic arrived. At this point they couldn’t have fully realised how touch-deprived we would become.

BBC radio produced a 5 part mini-series called the 'Anatomy of Touch’, which told real stories and discussed all things touch, supported by a panel of experts and statistics from 'The Touch Test'. Some of the stories were very moving and highlighted the importance of having enough safe touch in our lives. A common response from the survey, was that most people felt like they were not getting enough touch in their lives. This indicates how people were feeling before the pandemic. A lot has changed since then, and current social distancing measures mean that many of us are missing out on the physical touch of another human being.

Some interesting points about touch:

• Touch is the earliest sense we develop. In the womb, the foetus experiences touch before it can smell, hear or taste.

• The skin is the largest organ of the human body, covering a surface area of two square metres.

• The touch of another human being can reduce stress. Research has shown that humans perform

better during a stressful task when they have safe touch.

What impact does touch have on our health?

Researcher Micheal Banissy from Goldsmiths University has said that touch has been linked to reduced anxiety, pain relief and improved immune system responses, a greater sense of wellbeing and a lower feeling of loneliness.

Professor Tiffany Field, the director of the Touch Research Institute, has conducted research surrounding touch and massage therapy. Studies show that when having a massage, pain symptoms are reduced and immune function is improved. The immune function is very responsive to the skin being moved. The whole nervous system slows down and enters into a relaxed state when you experience touch through massage or perhaps being hugged. Stress hormones are reduced, and the cells which guard us against infections and viruses are saved. We need more touch to enhance our immune function. Yoga, fast walking, and riding your bike are all activities which can stimulate your pressure receptors - so during a lockdown it is important to try and activate these daily.

Professor Merle Fairhurst studies the health benefits of touch. In the brain, during a hug or a massage, there is a stress release effect and cortisol levels are reduced. We also get a reward response in our brain. Dopamine, released by the anticipation of touch. The happy hormone, Oxytocin, is released when our pressure receptors are stimulated, and there is an increase in Serotonin, which is the body's natural anti- depressant and pain-relief chemical.

A recently study where participants were injected with a cold virus, showed that the more hugs the participants gave in a month, the less likely they were to develop cold symptoms.

Conclusion

If you are feeling touch-deprived, experts recommend seeking out safe touch, massage and exercise. During the pandemic, when we are physically distancing more and more, remember to frequently hug the people in your life who you are able to safely, and have a massage when you feel it safe, with your practitioner wearing full PPE - it is beneficial to your health. Touch can reduce cortisol, the stress hormone, improve your immune function and increases oxytocin and serotonin levels.

Piriformis Stretches to ease Sciatic and Glute pain

I frequently give piriformis stretches to my clients. The piriformis is a muscle located deep in the gluteals. It helps to stabilise the hip joint and rotate and lift the thigh away from the body.

When the piriformis is tight it can lead to sciatica. The sciatic nerve runs next to the piriformis. The taught piriformis muscle can compress the sciatic nerve which can cause nerve pain; tingling and numbness into the glute and leg.

I often recommend these piriformis stretches. The important thing to note with all of these postures, is to flex the front foot, closest to you, to protect your knee. Ease into this stretches slowly, focus on the sensation of the glute stretching rather than just getting your body into the required position. Breathe deeply and allow yourself to sink into this position and the sensations slowly. Hold the stretch for a minimum of 30 seconds to allow the muscles and fascia time to warm and stretch.

These stretches are all modification of the ' The figure four stretch'. The most accessible is the sat down version.

You can add some gentle rocking and movement to the lying back 'figure four'.

You may recognise pigeon pose, Eka Pada Rajakapotasana which increased hip flexibility and stretches the Piriformis.

Sciatica can also be caused by a bulging or herniated disc. This can be determined by some physical assessments and speaking with your GP. I hope you found these stretches helpful, please do get in touch if you would like some more advice for sciatic and managing pain. Sciatic pain has a good opportunity to be relieved with a combination of stretching, posture adjustment and massage.

Why we need to drink more water

I am frequently encouraging my clients to drink more water. Dehydration is a common cause of headaches, cramps and fatigue, and when we're stressed and caught up in the busyness of modern life it's easy to forget to properly hydrate ourselves.

Water and the body

It's important to drink water before and after a massage treatment. Massage is dehydrating; when you move and manipulate the muscles (like when exercising), fluid passes out of the soft tissues and into the circulatory system.

If you are hydrated before a massage, it makes deep tissue work more comfortable as the muscles are easier to manipulate. Hydrated muscles are also less likely to be sore during and after the treatment.

Water is the basis of a strong and healthy body. It fuels your muscles, helps to carry nutrients around your body and reduces the possibility of headaches and cramping.

Being hydrated helps to keep your joints lubricated and flexible. The Synovial fluid, that directly lubricates and reduces the friction in your joints, is made up primarily of water.

Water aids kidney function by removing waste from the blood via urine, and it keeps the blood vessels open.

Top tips for drinking more water

It's recommended that we drink between 2-3 litres per day, depending on our bodies and environment. However, it is easy to forget to drink enough.

Drinking more water can be achieved by adjusting existing habits, setting reminders and thinking ahead.

Some tips for increasing your water intake:

• Fill up a large bottle of water at the start of the day so you have a visual goal of how much you want to drink.

• Drink warm water. Some people find warm or hot water easier to drink. Try adding a slice of lemon to hot water in the morning to enjoy some vitamin C - which is great for supporting your immune system.

• Keep a glass of water by your bed so you have an accessible drink in the morning.

• Stack a habit of drinking a glass of water onto an existing daily habit. For example, having a glass after brushing your teeth, whilst waiting for the kettle to boil or as you sit down for a meal.

• Think about your glass size, will you drink more if it's there? I've now put out a larger glass for my evening meal and find I naturally get through more water that way. Also, you could have a jug of water on your table at dinner for ease.

• Have a reminder on your phone or a post-it note on your bathroom mirror to give you a friendly reminder throughout the day.

• Taking a reusable water bottle out with you is a guaranteed way to keep dehydration at bay. Many shops and restaurants have the Refill Water sign in their window which is a national scheme to provide free tap water to the general public and to reduce plastic waste.

Conclusion

Drinking more water is a quick and simple way to improve our wellbeing. Before a massage, it's important to hydrate so that muscles are easier to manipulate and the body is less likely to be sore during and after the treatment. After a massage, it's beneficial to drink water to support the recovery of muscles, avoid headaches and improve our overall health.

Stretches for a tight Quadratus Lumborum

I often give clients some stretches to help ease tightness in their lower back. The Quadratus Lumborum is a deep muscle in the lower region of your torso, which can get tight from all sorts of habitual postures. These could include sitting with one leg crossed over the other, the way your body is positioned when you sleep, resting one arm on the sofa and many other reasons like position and rotation of your hips. The QL extends, stabilises and laterally flexes the lumbar spine, strain and overuse of this muscle is a common cause of chronic back pain.

Here are some of the stretches I frequently show clients:

I hope you have found these stretches useful, please do get in touch if you would like some more advice for back pain. Back pain has a good chance of being eased with a combination of re-considering habitual body postures, stretching and massage.

Tiny Habits - The theory of getting new habits to stick

Why I want to implement tiny habits

During lockdown, I have wanted some sort of routine in the mornings to give myself a bit more structure and focus in my day. I’ll try to stay away from lockdown trends so this post will not include recipes for banana-bread, nor recommendations for language courses, however, I did want to use this time to form some new positive habits and this post does include a rundown of how I have been working to achieve this. 

 During these strange lockdown times I think it's important to effectively manage expectations of yourself; be inspired, and get excited about establishing new practices, but be realistic about the unpredictability of each day and be kind to yourself about each day’s outcome. After all, working on my frame of mind and to feel positive about the habits I’m forming will be beneficial. This is another kind of practice, and an important one. 

While listening to a podcast, I heard about the Theory of Tiny Habits; the technique of getting new habits to stick. The podcast was an interview with BJ Fogg, a behavioural scientist working at Stanford University. I've been using this theory for about a month now, and have been amazed by how well it has worked for me. I’ll link the podcast and other resources below. 

The theory

'Tiny Habits' is a theory which proposes that, by making a new habit extremely small, it becomes very achievable, and becomes easy and rewarding to build into your daily practice. It also describes 'stacking the habit'; placing the new habit after a routine action we already perform each day, so the new habit becomes a natural addition to your existing practice. 

There are three main principles for making a new habit stick:

Tiny. Make the duration of the habit as short as possible so it is easily achievable, every day. 

Stackable. Place the new habit after an action you perform every day, so it becomes an automatic reaction, stacking a new habit straight after an existing one. 

Emotion. Celebrate the success of completing the tiny habit and focus on enjoying the process of it. 

Example // I’d like to drink more water 

Tiny. Drink one small glass of water each morning.

Stackable. I brush my teeth every morning. I’m already at the sink, so I’ll drink a small glass of water after I’ve rinsed my mouth. 

Emotion. I’m clean, fresh and hydrated and I can feel good about that as I go about the rest of my day. 

A commonly held theory used to be that it takes 21 days to form a new habit. However, an emerging idea is that it’s more effective to focus on feelings and emotions to make habits stick. By choosing a tiny achievable daily practice and celebrating this achievement, we are cultivating a feeling of success; a reward for your brain, which wires in a positive connection with the practice and makes the new habit more likely to stick. 

It is also useful to think about motivation and intention. Motivation is great for starting habits, but it is difficult for motivation alone to make habits stick. Another note to add, is to focus on the process rather than the eventual outcome. Instead of getting discouraged about how far away you may be from your goal, concentrate instead on getting excited about the process of reaching it. It’s the feeling of going somewhere, rather than arriving at a place, which I think is an easier idea to absorb than it might first sound; especially with positive reinforcement along the way. 

The structure

1. Choose your habit 

2. Understand your motivation for working at it 

3. Decide upon a tiny achievable daily amount 

4. Stack it onto an existing daily action 

5. Create an additional reminder 

6. Celebrate your success 

Applying this to my meditation practice

Personally, it’s been a while since I’ve had a consistent meditation practice. I dip in and out of meditation when I feel I need it. During this lockdown, it’s something I’ve wanted to integrate more consistently into my day-to-day. 

My motivation and intention for creating this practice was to start my mornings with a positive and clear mind before getting caught up checking emails and making to-do lists. The duration I chose for this was 5 minutes. It was tempting to set 20 minutes a day, but I thought that if I missed a day, I might feel guilty and would want to make up for it the following day by doing 40 minutes. I chose a small amount so it would always feel achievable, regardless of what else was going on in my day. I then thought about my existing behaviours, and where best this new habit could stack. I wanted to do my practice in the morning, and every morning I make myself a hot drink. As my drink is brewing I go into the next room, shut the door, put my headphones in and meditate for 5 minutes. I leave my headphones out in view, as a reminder of the practice, and to make it as easy as possible to just do it. I could also write a post-it note or set an alarm, or another reminder. Once I have done 5 minutes, I have succeeded in my daily goal. This habit has been going strong for 28 days now. Sometimes I choose to meditate for longer, but I’m releasing my ego from thinking that I need to do a long meditation, and simply locking in that daily practice makes me feel good. 

The science of celebration

Fogg says “You change best by feeling good, not by feeling bad.” 

Cultivating feelings of hope and success is a better way to empower yourself in making lasting change, rather than relying on negative emotions like guilt and shame to establish your practice. When you experience success, your brain releases dopamine (the neurotransmitter that gives you the reward sensation). It is this burst of dopamine which changes the brain on a cellular level (due to neuroplasticity, the brain's ability to restructure itself ) and re-wires a stronger connection with the associated behaviour. 

Aftercare examples

We could apply the theory of tiny habits to help implement positive change which benefits our body and mind. I often give aftercare advice to my clients; this includes recommending that they stretch or strengthen specific muscles groups, encouraging them to drink more water, or giving tips to help them relax. 

Let's take a different example of reading. Have you been wanting to read more? Finish a book on your shelf? 

Fogg would recommend you start small. Your daily habit is to read just one page a day. Your motivation and intention might be that you'd like to absorb the content of the book; perhaps it was a gift, or maybe reading helps you to unwind and find the relaxation you need in your day. You think first about where you would like this new habit to fit within your day, and which existing action you can associate it with. Where can you stack it? For example, as I get into bed I pick up my book and read one page. You may want to read more, but reading only one page is your new habit and you can feel success by starting with an easier goal. A reminder could be to leave your book on your pillow. 

Another example could be adding daily stretching into your routine. You've been wanting to stretch your neck daily to help with shoulder ache and headaches, for instance. So, you choose an achievable amount; 1 minute stretching on each side of your neck. You choose to do it after you get out of the shower; maybe you have a note on your bathroom mirror. You could even put on a favourite song to connect a positive emotion with the new practice. 

You celebrate the success that you are choosing to improve your health every morning. 

Some final thoughts

It's good to remember that a habit doesn't have to be for life. It can be there to serve us for a period of time, and we can replace it with a new habit wherever it is needed. I also think it's important to be mindful and aware of the tone you use when speaking with yourself. We are more productive when we speak to ourselves with kindness and compassion, rather than when we put ourselves down. 

Habits can form quickly – sometimes in just a few days – if they have a strong positive emotional connection. The more we can be aware of the feeling of success after our tiny habit, the more we positively reinforce the habit with that chemical reward of dopamine. So to celebrate the small wins, Fogg suggests celebrating immediately after the task. For example, you can smile widely to yourself, give yourself a congratulatory nod, check off the task on your to-do list with a smiley face or star, or for the bigger wins, indulge yourself in a Tim Henman fist pump. It may feel forced at first but creating a physical or verbal celebration, wires in the positive feedback loop of the dopamine reward. Celebrating these small wins encourages the feeling of success; a feeling that is a powerful catalyst for change. 

To round up

With a combination of the three principles: keeping the habit as small as possible to feel achievable; stacking the habit onto an existing daily action; celebrating to cultivate positive emotions, we can bring about lasting positive change. 

I've found this method really valuable recently, and I hope that this post has been helpful. 

Further reading 

Podcast Interview with BJ Fogg and Dr Chatterjee 

https://drchatterjee.com/bj-fogg-the-secret-to-making-new-habits-stick/ 

Accomplish Mini habits with Better than Yesterday 

https://www.youtube.com/watch?v=aHDvEfiSipo 

Ted Talk with BJ Fogg

https://www.youtube.com/watch?v=AdKUJxjn-R8 

Insight timer- free meditation app

https://insighttimer.com/ 

Headspace- meditation app 

https:headspace.com/

Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.