How to Reduce Stress with Physiotherapy and Remedial Massage

Three quarters of Australians believe stress negatively affects their physical and mental health. Not only is stress an ongoing health pandemic, but it is also detrimental to the Australian economy, costing it billions of dollars each year. Millions of workdays are lost each year due to work-related stress. Whilst you might immediately think days off work are a good thing for you, why should you care? Workplace stress not only reduces productivity through absenteeism and through a reduced capacity for work caused by stress, but stress affects your overall wellbeing and your immediate, medium, and long-term health. 

Physiotherapy and remedial massage are highly effective interventions that can help you reduce your stress. Some people may consider massage or physiotherapy a luxury. Ongoing stress however should not be a normal part of life.  Working outside of our capacity over and over with stressors stacking up, affects us negatively.  

We all know that high levels of stress are pervasive in our society, but that doesn’t mean that we should ignore them.  Your health is your most important priority. You can’t perform at your best without your health, and you can’t look after your loved ones without your health. Ignoring spiralling stress only leads to bigger health problems. Managing your health with physiotherapy and remedial massage is not a luxury, it’s an investment in you now and an investment in the future you too.

City Physiotherapy is experienced in holistic physiotherapy and remedial massage interventions to reduce stress. We explain what stress is, how it presents physically, and physiologically, and how these targeted interventions can help reduce your stress.

Remedial massage is also often used as a way to upkeep good physical health in athletes and generally active people. Investing in it regularly is a great way to avoid the build-up of pain and soreness as a result of physical activity.

What Is Stress?

Stress can present itself physiologically, biologically, or psychologically. It is the body’s response to a stressor such as an environmental condition that is threatening, challenging, or physically and/or psychologically demanding. To produce a stress response, the body reacts to stimuli in the environment through two main systems, the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis.

Autonomic Nervous System

The autonomic nervous system comprises two different systems, the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems. The autonomic nervous system functions in the background to regulate the body.

They work together to control human physiology and behaviour. The sympathetic nervous system promotes alertness, motivation, and goal-directed behaviour. The parasympathetic nervous system promotes healing, repair, and the anabolic growth required for restored energy reserves and longevity. 

The sympathetic nervous system’s primary process is to activate the body’s fight or flight reflex, which dedicates energy to more relevant bodily systems to acute adaptation to stress.  While the parasympathetic nervous system is constantly active at a basic level to return the body to homeostasis, reducing stress.

It goes without saying, for ongoing physical and psychological health, the delicate balance between the activity of the sympathetic and parasympathetic needs to be maintained.

Hypothalamic-Pituitary-Adrenal (HPA) Axis

The second major stress-response system, the HPA axis, controls reactions to stress through the release of cortisol. It influences many bodily functions including metabolic, psychological, and immunological functions. It controls digestion, the immune system, mood and emotions, sexuality, and energy storage and expenditure.

The autonomic nervous system and HPA axes are modulated by many regions of the brain, including the limbic system, prefrontal cortex, amygdala, and hypothalamus.

What are Stressors?

An environmental condition is called a stressor. There are three types of stressors, such as:

Acute 

Acute stress is what an individual experiences at the time the stressor is encountered. Your body’s stress response kicks in and you start to feel better once the event is over or you’re able to deal with it. For example: a traffic jam

Acute episodic

When an individual experiences acute stress on a consistent basis, such as overworking or worrying too much, it can negatively impact physical and psychological health. The signs and symptoms of stress start becoming more apparent, which can cause further stress.

Chronic 

If you’re constantly under stress, if you have a lot of responsibilities, or are under mental and physical distress, it can lead to chronic stress. Major life stressors usually contribute the most to chronic stress. For example: bereavement, traumatic events, personal health problems, job stability, family responsibilities and personal safety.

What is Cortisol?

Cortisol is a hormone that helps the body respond to stress. It is regulated by the HPA axis, which is indicated in many bodily functions.  Furthermore, cortisol has other functions including, but not limited to, stress.

It is made in the adrenal glands and helps to regulate many different functions in the body, including:

• blood sugar regulation
• inflammation reduction
• memory formulation
• metabolism regulation

Cortisol is required for the body to function properly. Too much cortisol can cause problems and produce unwanted symptoms.

What are the symptoms of high cortisol?

High amounts of cortisol can cause several unwanted symptoms. Symptoms can vary depending on the cause of your stress and high cortisol levels.

Signs and symptoms of high cortisol include:

• Acne
• Easy bruising
• Difficulty concentrating
• Flushed face
• Headache
• High blood pressure
• Irritability
• Muscle weakness
• Severe fatigue
• Slowed healing
• Thinning skin
• Weight gain and rounding of the face
• Weight gain, mostly around the midsection and upper back

Remedial massage is also often used as a way to upkeep good physical health in athletes and generally active people. Investing in it regularly is a great way to avoid the build-up of pain and soreness as a result of physical activity.

The Signs and Symptoms of Stress

What happens to the body during stress?

The autonomic nervous system controls the body’s stress response, which helps the body deal with stressful situations. Additionally, it controls heart rate, breathing, vision changes and more. However, chronic stress can cause wear and tear on the body. Thus, physical, emotional, and behavioural symptoms develop.

Physical symptoms of stress include:

• Aches and pains
• Back and neck pain
• Chest pain or a feeling like your heart is racing
• Fatigue
• Headaches, dizziness or shaking
• Insomnia (trouble sleeping)
• High blood pressure
• Muscle tension or jaw clenching
• Stomach or digestive problems
• Trouble having sex
• Weak immune system

Stress can lead to emotional and mental symptoms like:

• Anxiety or irritability
• Depression
• Panic attacks
• Sadness

 Often, people with chronic stress try to manage it with unhealthy behaviours, including:

• Drinking alcohol too often, or too much
• Gambling
• Overeating or developing an eating disorder
• Participating compulsively in sex, shopping or internet browsing
• Smoking
• Using drugs

What Is Remedial Massage?

Remedial massage therapy is a type of massage that intends to target specific issues by treating muscles that are injured, knotted, tense, or locked up. Remedial massage is used to identify and repair damaged areas of the body and accelerate the healing process of the body, or target and relieve the root of a problem. It is useful for a number of problems with muscles and joints, alleviating pain, and rehabilitating injuries, among others. 

Furthermore, remedial massage is not general, it is a type of massage administered with a specific aim in mind; to solve an issue. This may be done over several sessions, allowing the therapist to monitor the patient’s condition and record any improvements, concerns, or regression. This allows the treatment to be tailored to the patient’s specific needs, increasing the likelihood of a successful recovery.

How to Reduce Stress with Remedial Massage Therapy

Remedial massage is beneficial for stress due to the many physiological effects it has. These effects include increased body temperature, the removal of waste products and increased endorphins, serotonin and dopamine. It also reduces stress by eliciting a parasympathetic response, encouraging the body to produce endorphins which lower adrenaline and cortisol levels, reduce muscle tension, lower the heart rate and produce a relaxation response.

During remedial massage, cortisol levels (the stress hormone) drop by up to 31%. Decreased amounts of stress have a number of benefits, including an improvement in sleep quality and reduced blood pressure.

Remedial Massage to Reduce Stress Symptoms

High blood pressure

Remedial massages improve your circulation. The stimulation of your blood supply allows toxins in your muscles to be removed. This reduces fatigue, helps repair damaged muscle, and releases restrictions in the muscles.

Fatigue and insomnia

Fatigue is usually caused by a lack of quality or duration of sleep. Remedial massage reduces pain and stress that might interrupt your sleep. It also helps with stress and depression which may be causing low energy.

Aches and Pains

Remedial massage treats muscles that are knotted, tense, stiff or damaged. It helps loosen tight muscles and ease your pain and stiffness.

Chronic Neck and Back Pain

In chronic neck and back pain, there are many causes, but it is worsened by muscle tension. Remedial massage is effective in reducing muscle tension, pain and the reduction of muscle spasms that can cause a flare-up of chronic symptoms.  In fact, remedial massage is effective in the reduction of most chronic pain.

General Benefits Of Remedial Massage

City Physiotherapy’s remedial massage therapist is highly qualified in administering treatments for specific pain points. 

Common issues that we encounter and correct through massage are;

• Back and neck pain
• Sporting injuries
• Tissue damage
• Pain caused by poor posture
• Sore points or “knots” in muscles
• Headaches

Remedial massage is also often used as a way to upkeep good physical health in athletes and generally active people. Investing in it regularly is a great way to avoid the build-up of pain and soreness as a result of physical activity.

Don’t stress…

So, why stress? You’re in good hands with city physiotherapy’s experienced physiotherapists. Call our friendly reception on 8212 4886, or click the book online button below for a same-day appointment.

City Physiotherapy & Sports Injury Clinic is conveniently located in the heart of the Adelaide CBD on King William Street, for almost 30 years we’ve been providing physiotherapy to the residents of Adelaide and have served over 30,000 people. 

BACK TO BLOG