Back pain especially amongst the working class and corporate employees is one of the most common complaints worldwide. What was once considered an age-related problem has now become a common household problem due to several factors–lifestyle being one of the major causes. Whether it stems from long hours of sitting, improper posture, or strenuous physical activity, finding relief can sometimes feel like an uphill battle. Amidst the myriad of solutions available, one age-old practice that stands out is massaging the back with oil before bed. But can this simple ritual truly help alleviate back pain?
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shaista Sehar Physiotherapist, Kinder Hospital - Bangalore, explored how massaging before bed helps with back pain and its many benefits. Here is what she shared with us.
Science Behind Massage Therapy
Studies suggest that massage therapy has been known to ease muscle tension, improve blood circulation, and induce relaxation for a long time. Through pressure and manipulation of the muscles, massage reduces inflammation, increases blood flow, and releases endorphins, which are the body's natural painkillers.
Also Read: Tips For Better Sleep: Here's What Happens When You Massage Oil On Feet At Night
Studies have also proven that frequent massage sessions can reduce chronic pain by a significant amount, improve mobility, and generally enhance well-being. The application of oil boosts these benefits by allowing for a silky surface for the massage and facilitating the direct entry of therapeutic properties into the skin and muscles.
Benefits of Oil Massage Before Sleep
Here are a few benefits of massaging back with oil before sleep:
1. Relaxation and Stress Relief
Massaging your back with oil before bed can relax your muscles and calm your mind. Thus, the relaxation effect of massage can help your body to decrease cortisol levels and sleep peacefully.
2. Promotes Good Blood Flow
The pressure applied during the massage is gentle, which supports blood flow that supports oxygen and nutrient intake in the affected muscles while flushing out toxins. This might ease inflammation and expedite recovery.
3. Unrelaxed Muscle Knots
Another common cause of back pain is muscle knots and tight muscles. Oil massage smoothes the knotted muscles so that muscles can untangle and relax, thus comforting them immediately.
4. Hydration and Nutrition
Coconut, almond, and olive oil are rich in vitamins and fatty acids. These will nourish the skin and muscles. Adding essential oils such as lavender, eucalyptus, or peppermint can enhance such massaging with their anti-inflammatory and analgesic functions.
5. Quality Sleep
Back massaging before sleep also allows for better, restorative sleep, important to the healing of back pain.
How to Give Yourself an Effective Back Massage at Home
If you don't have access to a professional massage therapist, you can perform a simple self-massage or enlist a partner's help. Here's how:
- Warm the oil just enough to be able to dip your fingers in
- Douse your back with oil nicely for a smooth rub.
- Rub the oil gently into the skin using circular motions. Focus on knotted or achy areas to better results.
- Add kneading and long sweeping strokes to address the areas with deeper tension.
- Finish up with light strokes to calm and relax the area and sleep up.
Bottomline
Massaging your back with oil before sleeping is a very simple, yet holistic approach toward managing your back pain. This practice not only has the physical effects of massage but also carries the therapeutic effects of oils that provide relief and relaxation. However, it is worth noting that this is not going to be a miracle cure, but it will make an impact on the quality of life as you wake up pain-free and feel refreshed. Let us know here if this helped you!