In an era when many of us spend much of the day in front of computer screens or looking down at smartphones, pain and muscle tension in the neck and shoulder region have become increasingly common, particularly among office workers.
Neck and shoulder massage is a popular approach to relieving muscle discomfort in specific areas. But how effective is targeted massage? How does it differ from general massage, and what precautions should be taken to avoid potential harm?
Associate Professor Dr. Anong Tantisuwat, Faculty of Allied Health Sciences, Chulalongkorn University, explains the principle behind this massage technique and offers simple guidelines for safe self-care at home.
Neck and shoulder massage is a form of self-care that focuses on relieving muscle tension commonly built up as a result of repetitive daily activities such as prolonged computer use, looking down at a smartphone, or maintaining the same posture for extended periods.
“Neck and shoulder massage specifically targets areas of accumulated muscle tension and is based on principles of anatomy and physical therapy, whereas traditional Thai massage generally involves the whole body, incorporating pressure along traditional energy lines and stretching.”Dr. Anong Tantisuwat, Associate Professor, Faculty of Allied Health Sciences, Chulalongkorn University
This type of massage (targeted neck, shoulder, and upper back) not only relieves muscle aches and pains, relaxes tense muscles, and may help relieve pressure on irritated nerves but also offers the following benefits:
Muscle benefits: Helps reduce muscle tension and tenderness, improving comfort and ease of movement.
Blood circulation: Helps promote local blood flow, which may support the delivery of oxygen and nutrients to the muscles.
Mental benefits: Helps reduce stress, promote relaxation, and support better sleep.
While massage is a great pain-relieving tool, it is not suitable for everyone. Assoc. Prof. Anong, a physical therapist, categorizes those suitable for massage and those who should avoid it or consult a physician before receiving a massage, as follows:
Groups suitable for massage:
Office workers: Those who remain in the same working posture for prolonged periods and experience symptoms associated with office syndrome.
Those who repeatedly use certain muscle groups: For example, people who frequently look down at their phones or regularly lift heavy objects.
Older adults: Massage may help relieve age-related muscle tension and facilitate movement in daily activities.
Groups that should avoid massage or consult a doctor:
Those with severe underlying medical conditions: Such as cervical disc herniation with nerve compression or severe osteoporosis.
Those at risk of cerebrovascular disease: Individuals at increased risk of stroke should exercise caution, as important blood vessels supplying the brain pass through the neck region.
Those with acute inflammation: If there is swelling, redness, heat, or a recent accident, avoid massage immediately.
Warning signs: If you experience numbness, weakness, or radiating pain down your arm, you should consult a physician or qualified healthcare professional before receiving a massage, as improper massage techniques may worsen the condition.
Generally, massage can be done in both sitting and lying positions, each with its own advantages:
Sitting: This position is convenient and suitable for short massages throughout the day, such as during work breaks. However, the muscles may not relax as fully as they would in a lying position
Lying Down: This position is ideal for those with significant pain or who want complete relaxation, as it allows for greater muscle relaxation, reduces loading on the spine, and makes the massage more effective.
Therefore, while a sitting position is convenient and quick, a lying position is more suitable for maximum relaxation and safety.
For those who want to take care of themselves at home, Assoc. Prof. Anong explains that simple neck and shoulder self-massage can be performed at home as part of everyday self-care. It requires no specific equipment and takes only a few minutes. The simple technique is as follows:
Assoc. Prof. Anong further advised, “Neck and shoulder massage should be done correctly, using appropriate pressure, not pressing too hard to the point of pain, avoiding bony areas or high-risk points, and massaging for about 5-10 minutes at a time. Importantly, if you experience any abnormalities during the massage, such as dizziness, numbness, or radiating pain down the arm, stop immediately. If the symptoms do not improve, consult a physical therapist or physician.”
(Newswise/HG)