3 Body Mechanics Checks for Back Pain

3 Body Mechanics Checks for Back Pain for LMTs

1. Posture at the table. Correct posture in life is important for a healthy spine. Correct posture while giving a massage is critical for a healthy back. Let’s look at what can improve your body posture at the massage table.

• The first thing to notice is where your pelvis sits. A neutral pelvis provides the most significant support for your movements as you massage. Think of your pelvis as a bucket filled with water.

When it sits in a neutral position, no water spills. When your pelvis has an anterior tilt, water will pour over the front of the bucket. This creates lordosis, which in turn leads to back pain. When the pelvis tilts posteriorly, water will also spill. This visual helps us understand why to bring the pelvis into a neutral position and hold it there while performing a massage.

• A neutral pelvis will make the next step easier: stacking your spine. Think of the individual vertebrae which make up our spinal column. Stacking each vertebra straight will lengthen your spine and, with enough practice, will become easier to hold in proper posture.

This tall spine posture will improve your back pain as postural muscles are given a break from compensatory holding patterns when you carry your bony frame correctly.

• Lead each massage stroke with your center. Think of your belly button as a beacon. If you lead your body with this beacon, you will avoid slouching and, in turn, avoid strain on your low back.

2. Hold and breathe. A tight core is supportive of the entire back. The core muscles hold the torso upright and work like a girdle that supports all movements—bending to change your table height or stretch a client’s leg and twisting to put your seat belt on or pick something up off the floor. There are numerous spinal movements as you go about your day.

The deeper your massage work, the harder your core needs to work to stabilize your back. Deep massage is not the only way your back becomes taxed. Working too many days in a row or seeing too many clients in a day will fatigue your back. Catching your fatigue early is critical, as fatigue is often the precursor to injury.

• Working to gain strength in the core muscles will always be advantageous to your massage work. Beyond the better work you will do around the table, you will have the strength to hold proper posture and avoid back pain. This strength is also a necessary step in healing your back pain.

• Engaging the core while massaging will protect the back. Don’t worry if this feels foreign at first. With practice, it will become second nature. To engage your core, consider tightening the rectus abdominis or bringing your navel toward your spine. It’s a small contraction that may make you stand up taller.

Do not expect to get through a one-hour massage with an engaged core on your first try. Be patient, and soon you will have better posture around the table and less back pain.

• There is a difference between sucking in your gut while holding your breath and engaging your core while breathing. As massage school taught us to consciously breathe throughout our massage sessions, this breathing can be done while the core is engaged. Let the core work for you and support your back, but always keep your breath moving.

3. Distribute weight. Massage work comes from a strong base—your feet. Your pelvis and core doing the right things will not matter if your feet are not aligned correctly. The best way to feel your weight distribution is to begin barefoot. Do this awareness exercise at home to find where you can change your body mechanics at the massage table.

• While barefoot, put your feet into a split stance or bow stance as if you were going to do an effleurage stroke. First, notice the weight distribution from the toes to the heels and the big toe to the little toe.

Structurally, you may pronate or supinate, but try to distribute your weight evenly throughout the whole foot. Spread your toes and then relax them on the floor.

• Next, notice the weight distribution from the foot in front to the foot in back. Go ahead and shift your weight a couple of times from front foot to back and back to front as if you were weight shifting while massaging.

While weight shifting, your challenge is maintaining equal weight over your feet and keeping the wide foot to ground you. Check in with your body placement a few times during each massage. Your back will benefit from any adjustments you make.

• The next part of this awareness exercise is to look down at your feet while in the split stance and notice how close together they are.

Are you walking a tightrope, or can a river run between your feet? A narrow base of support feels like you are walking a tightrope, meaning your massage work will be off balance. Your back compensates for this too-narrow foot placement, which causes pain over time.

• Separate your feet so there are about 18 inches between them. Foot placement depends on height, but it should feel comfortable while allowing an imaginary river to flow between your feet. With this simple change, you should feel the difference in the stability of your massage work.

• One other piece of the back pain puzzle is leaning against the massage table. Avoid leaning on the table, as it moves your center of balance. Good body mechanics begins with good foot placement and builds up from there.

As soon as you lean on something, your center shifts, your pelvis shifts and your back muscles compensate. Leaning against the massage table also means you are not weight-shifting. Balanced weight shifts are healthier for your back than standing stationary for long periods.

Catch Back Pain Early

When back pain starts, it is time to look at these three things: your posture at the massage table, how you use your core, and weight distribution between your feet.

Catch back pain early by taking action as soon as you feel discomfort.