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Massage Therapist In York

Last Updated – June 2026

As a mobile sports and therapeutic massage therapist in York, I provide professional, personalised massage treatments directly at your home.

With over 10 years of practical, client experience, qualifications in sports massage and Advanced Personal Training, and having treated my own 30+ years of chronic pain following a serious car accident, I bring a deep understanding of the body to every session.

I don’t offer generic massages. Instead, I focus on truly understanding your lifestyle, activities, posture, and specific problems so I can deliver targeted, effective treatment that addresses the root causes of tension, pain, or tightness, rather than just the symptoms.

Whether you’re dealing with sports injuries, desk-related posture issues, lower back or neck pain, post-surgery recovery, or simply the build-up of daily stress, my goal is to help you move and feel better.

In this article, I explain what it’s like to have a mobile sports massage with me, how I work differently, and why so many clients in York choose me as their regular therapist.

Why You Need Me As Your Massage Therapist
How I Work Differently As A Massage Therapist
Frequently Asked Questions
Summary
Book A Mobile Massage In York

Why You Need Me As Your Massage Therapist

Some issues are quite straightforward. For example, tennis or golfer’s elbow is pain on the outside or inside of the forearm usually the result of repetitive strain. This causes tension and inflammation in the muscles, treated by rest and massage to the affected area.

But things can get a lot more complicated.

If you have a pain in your foot when you run, or even just when you walk, you might have plantar fasciitis. You could try stretching or rolling your foot over a tennis ball, but this is just treating the symptom. The cause of the pain is more likely to be tight muscles in your calves. But why are they tight?

As a massage therapist in York I look for the source of the issue. In the case of foot pain (plantar fasciitis) I have seen this be caused by tight calves, which in turn was caused by an incorrect walking action. This was the result of tight hip muscles (gluteus medius) which also caused lower back pain, as well as neck and shoulder pain!

Anatomical diagram of the human skeleton illustrating kinetic chain compensation treated with sports massage in York, showing how pelvic misalignment causes a chain reaction from heel discomfort up to lower back aches, neck cricks, and headaches

How I Work Differently As A Massage Therapist

I’ve been a professional massage therapist for over 10 years, but I don’t work like most therapists. After living with chronic pain for over 30 years following a car accident in 1989, and then qualifying in sports massage in 2005 and Advanced Personal Training in 2008, I developed a very different approach. I learned through my own painful experience that a standard “rub where it hurts” massage often gives only short-term relief. Real, lasting results come from understanding why the problem exists in the first place.

My Approach

I always start every session with a proper assessment. I don’t just ask you where it hurts, I look at how you stand, walk, sit, and move. I check your posture, pelvic alignment, muscle imbalances, and compensation patterns. This allows me to identify the root causes rather than just treating the symptoms.

My treatments are never one-size-fits-all. Whether you’re a desk worker with neck and shoulder tension, a horse rider with lower back and hip issues, an athlete recovering from training, or someone dealing with post-surgery restrictions, I build the session around your specific lifestyle, activities, and goals.

I combine several layers in every treatment:

Targeted sports and therapeutic massage to release deep tension and scar tissue
Soft tissue techniques to improve muscle length, blood flow, and nerve glide
My personal training knowledge to include corrective exercises and activation work so the improvements last longer
Practical advice on posture, daily habits, and movement patterns that I notice during the session

Because I’m a mobile therapist I come to your home, but this isn’t just about convenience. Treating you in your own environment gives me a much better understanding of your daily reality. This can include your sofa, office chair, bed, or car seat which all give clues about why certain areas keep tightening up. It also means you can fully relax during and after the session without having to drive, which significantly improves results.

I won’t give you the same generic massage every time. Some sessions are more clinical, others are deeper sports-style work. Some clients need a careful balance of release work and mobility. I adapt every single session based on how your body presents on the day.

This combination of thorough assessment, personalised treatment, hands-on expertise, and corrective guidance is why many of my clients have been seeing me regularly for years. They don’t just feel better for a few days — they experience real, measurable improvements in mobility, pain levels, posture, and performance.

Frequently Asked Questions

What is the difference between a sports massage and a regular relaxation massage?

Sports and rehabilitation massage is significantly more targeted and clinical than a standard relaxation massage. While I still provide excellent relaxation, the main focus is on identifying and correcting specific muscle imbalances, tightness, scar tissue, and compensation patterns that cause pain or limit movement. I combine deep tissue and remedial techniques with movement assessment and corrective exercises (drawing from my Advanced Personal Training background). This approach aims for longer-lasting results and improved function rather than just short-term relief.

How far do you travel for mobile sports massage in York?

I cover the majority of York and surrounding villages. This includes York city centre, Acomb, Holgate, Fulford, Bishopthorpe, Copmanthorpe, Poppleton, Haxby, Strensall, Dunnington, and many more areas. If you’re unsure whether I cover your specific location, feel free to contact me and I’ll confirm availability straight away. Most areas within a reasonable distance from central York are covered without additional travel fees.

What should I wear for a sports massage session?

I recommend wearing comfortable clothing that allows easy access and movement, such as shorts and a t-shirt or sports bra. During the treatment you will be properly draped with towels for privacy and warmth at all times. Only the area being treated is exposed. Your comfort and modesty are always my top priority throughout the session.

Will the sports massage be painful?

I always work within your comfort level and regularly ask for your feedback. Some areas that are particularly tight or have built-up tension may feel intense at first (often described as nice pain), but it should never be sharp or unbearable. If any area feels too much, I adjust the pressure immediately. The goal is effective release and relief, not to push through pain.

How often should I have a sports massage?

It depends on your current condition, activity level, and goals. Many of my clients start with weekly sessions when they have significant pain, tightness, or are recovering from injury or intense training. This allows us to make consistent progress, properly release deep tension, and correct movement patterns. Once the main issue has improved and they are feeling much better, most clients then move to monthly maintenance sessions to stay on top of tension and prevent problems from building up again.

Others prefer to have a block of weekly or fortnightly sessions when they feel they need it (for example during heavy training periods, after competition, or when desk work has left them very tight), then pause and rebook another block when they feel the need again.

Is mobile sports massage at home as effective as clinic treatment?

For most cases it is equally effective and for many clients it actually works better. The quality of the treatment depends primarily on the therapist’s skill and experience, not the location. Being treated in your own home often allows deeper relaxation because you’re in a familiar environment. There’s also no drive home afterwards, which prevents the muscles from tightening up again straight after treatment. Many clients report feeling noticeably better the following day because they could rest properly.

Do I need to provide any equipment or towels?

No, you don’t need to provide anything. I bring a professional portable massage table, fresh towels, oil, and all necessary equipment. Some clients prefer to use their own towels for personal preference and that is completely fine.

Can you help with specific conditions like back pain, neck pain, sciatica or sports injuries?

Yes. I have extensive experience treating common issues including chronic lower back pain, neck and shoulder tension, sciatica, hip and knee problems, sports injuries, and post-surgery recovery. As well as general muscle tightness from desk work or training. My approach combines hands-on soft tissue work with postural assessment and corrective exercises to address both the symptoms and the underlying causes.

Summary

Effective massage treatment depends on identifying why a problem keeps returning, not just working where it hurts. Many issues are linked through posture, movement patterns and related muscle groups, so a narrow approach often only gives short-term relief.

A mobile service also makes it easier to recover properly after treatment, without the immediate stress of travel. If you want targeted, practical help for ongoing tension or pain in York, that combination of assessment, massage and corrective guidance is what makes the difference.

Book A Mobile Massage In York

If chronic lower back stiffness, neck and shoulder tension, or postural compensation patterns are affecting your daily movement, a targeted mobile massage can help identify and treat the underlying causes rather than just masking symptoms.

I provide professional sports, rehabilitation, deep tissue, and Swedish massage across York, bringing everything needed to your home so you can recover properly afterwards without an immediate journey through traffic.

To book or discuss your symptoms contact me on 07713 250352 or email david@massageinyork.co.uk or read more information on booking.

Sports Massage For Neck And Shoulders

Last Updated – April 2026

As a mobile sports and therapeutic massage therapist in York, I treat a lot of clients suffering with tight, painful necks and shoulders, especially desk workers, drivers, and weight trainers.

After living with chronic neck and shoulder pain myself for over 30 years following a car accident, I learned that standard massages that just focus on the sore bit usually only provide short-term relief. The pain almost always comes back because the real underlying causes aren’t properly addressed.

In this article, I explain the most common issues I see in my York clients and how my personalised approach, combining targeted sports massage with movement pattern correction from my personal training background delivers much longer-lasting results.

Whether your neck and shoulder pain comes from poor posture, long hours at a desk, stress, heavy training, or old injuries, I focus on finding and fixing the root mechanical problems rather than just treating the symptoms.

What Is A Neck And Shoulder Sports Massage
Why Have A Sports Massage?
How I Fix Headaches With A Sports Massage
Sports Massage For Stress And Anxiety
Neck And Shoulder Massage For Jaw Pain
How I Can Improve Your Posture
Frequently Asked Questions
Summary
Book A Neck And Shoulder Massage At Home

What Is A Neck And Shoulder Sports Massage

Although everybody is different, a neck and shoulder massage usually involves me treating the same muscles. These are the trapezius in your upper back, the deltoid muscles of your shoulders and the muscles in your neck. You might also require some massage work to the rhomboid muscles between your shoulder blades and your rotator cuff muscles. Or even the erector spinae which run along each side of your spine. Each of my massages is unique to you, however.

Anatomical diagram of neck and shoulder muscles, including the trapezius and levator scapulae, used in clinical sports massage in York.

Why Have A Sports Massage?

Whether you are sitting or standing, at home or at work, you are frequently looking down at a screen. This could be your laptop, your phone, your iPad or your TV. This puts an unnatural strain on the muscles of your neck and shoulders which can lead to stiffness and poor posture. Combining this with stress and heavy lifting or exercise can leave you in constant pain that goes on to cause other problems, such as headaches, jaw pain, insomnia, or it could progress into lower back problems, too.

Other common causes of pain or discomfort I see include poor posture, which often comes from sitting incorrectly or for long periods, and stress or anxiety, which can cause prolonged shrugging of shoulders and jaw clenching. As well as this, untreated injuries, whether recent or long-term, can result in tightness and inflammation which can be treated by me massaging your muscles to loosen them up to relax tension and correct imbalances ₍₁₎.

How I Fix Headaches With A Sports Massage

While there are many things that can trigger a headache, one of the most common I see is tight muscles in your upper back, shoulders and neck which in turn can cause tension across your scalp and forehead. The usual culprits for this are poor posture and stress.

By massaging your neck and shoulders I relax the tight muscles in your neck allowing your head to be held in the correct position. This has also been shown to help reduce the severity and intensity of tension headaches and migraines, or even prevent them altogether.

Sports Massage For Stress And Anxiety

Different people hold stress and anxiety in different parts of their body, but muscles in the jaw, shoulders and neck are among the most affected. This is because it is a natural response when under pressure, such as in a stressful or anxious situation, to shrug your shoulders. If this happens a lot it results in tight, shortened muscles which never properly relax and can cause chronic pain and increase your risk of injury.

A neck and shoulder massage can help by softening the muscles and removing stored tension, which gives an overall feeling of calmness and relaxation.

A person clutching a tight, painful neck and shoulder, illustrating the chronic tension often treated with remedial massage in York.

Neck And Shoulder Massage For Jaw Pain

Another common response to stress I see, besides shrugging your shoulders, is to clench your jaw or even grind your teeth. You might not even be aware that you are doing it but whether it’s caused by teeth grinding from stress, tightness in the neck or an imbalance in the muscles of your jaw, jaw pain is most often felt in the joint just in front of your ears.

A neck and shoulder massage can help by reducing stress in your body and relaxing tension in your muscles, which in turn can reduce the damage done by clenching your teeth and can even prevent you from doing it at all.

How I Can Improve Your Posture

Poor posture in the upper body is usually the result of too much computer or phone use, prolonged sitting or standing, or pain resulting from injury. But whatever the original cause, an untreated poor posture can very often get worse and even cause issues elsewhere.

If you are looking down at a phone or iPad a lot you are weakening the muscles at the back of your neck and shoulders. If you work with a desktop computer you are more likely to be shortening those muscles and causing tension. Either way, the result will be a change from the natural curvature of your neck and upper back. This can cause pain, such as in the neck, shoulders or jaw, headaches, or even issues with the lower back.

A neck and shoulder massage can relax tight muscles and correct imbalances to improve posture, all while reducing stress and tension.

A woman suffering from a tension headache caused by neck and shoulder dysfunction, a common condition treated with mobile remedial massage in York.

Frequently Asked Questions

Can neck and shoulder massage help with tension headaches?

Yes. A large proportion of tension headaches originate from tight muscles in the neck, upper trapezius and the small muscles at the base of the skull. When these areas are restricted they refer pain upward into the head. Releasing them thoroughly often reduces both the frequency and intensity of headaches, and in many cases helps prevent them returning as quickly.

Why do you sometimes work on the chest when the pain is in my neck and shoulders?

Because tight chest muscles are a very common driver of upper-back and neck tension. When the pectorals shorten they pull the shoulders forward, forcing the neck and upper-back muscles to work constantly just to hold the head upright. Treating only the painful areas on the back leaves the pulling force in place. Releasing the chest removes that forward drag so the neck and shoulders can settle more effectively.

Can massage help with jaw pain or TMJ symptoms?

Yes. The jaw, neck and shoulders are closely linked. Clenching or grinding keeps the jaw muscles and the surrounding neck muscles in a state of chronic tension, and tightness in the neck can also feed back into the jaw. Treating both regions together frequently reduces jaw discomfort, clicking and the associated neck stiffness.

Do you only work on the neck and shoulders?

The neck and shoulders are the main focus, but I always assess related areas. The chest, upper back, and sometimes the forearms or lower back are included when they are contributing to the problem. Treating the wider pattern produces more complete and longer-lasting results.

How does your personal training background help?

Massage releases the tight tissue and the personal training knowledge helps identify why it keeps returning. I look at how you hold yourself, how the shoulder blades move, and whether certain muscles are underactive or overworking. This allows me to give simple, practical advice on posture and movement so the relief lasts longer than a standard treatment.

How many sessions will I need?

It depends on how long the problem has been present and how restricted the tissues are. Recent tightness or a sudden strain often settles in 2–3 sessions. Longer-term, chronic patterns usually need a short course of 4–6 sessions so we can clear the deeper restriction and begin changing the habits that keep reloading the area. After the first session I can give you a clearer idea based on what I find.

Is this suitable if I have had the problem for years?

Yes. Long-standing tension responds well once the restricted muscles are properly released and the contributing movement or postural patterns are addressed. Many clients who have had neck and shoulder issues for years notice meaningful improvement once the full chain is treated rather than just the most painful spots.

Will the massage be painful?

The pressure is adjusted to what is effective and comfortable for you. Some tight areas, especially in the upper trapezius or around the shoulder blades, can feel strong at first, but it should remain productive rather than sharp. Most people find the session both relieving and relaxing once the tissue starts to release.

Summary

Tight necks and shoulders are extremely common, especially among desk workers, drivers and people who train. The discomfort often spreads into headaches, jaw pain and poor posture because the underlying muscle imbalances and movement patterns are left unaddressed.

My approach combines targeted sports massage with practical correction of the habits that keep the tension returning. By releasing the restricted muscles and improving the way the upper body functions, most clients gain longer-lasting relief than from treating the sore spots alone.

If you are dealing with ongoing neck and shoulder tension and want a practical, mobile solution in York, book a massage today.

Book A Neck And Shoulder Massage At Home

If tight neck and shoulder muscles, tension headaches or upper-back stiffness are becoming a regular problem, focused treatment of the underlying causes is more effective than a general massage.

I offer mobile sports and therapeutic massage across York bring everything needed to your home, so you can recover properly afterwards without having to deal with York’s traffic.

To book or discuss your symptoms contact me on 07713 250352 or email david@massageinyork.co.uk or read more information on booking.

Benefits Of Massage – 9 Ways It Benefits Health

The benefits of massage have been known for at least 5,000 years. This is when evidence shows the practise first emerged in India, Egypt and China₍₁₎. But they include a lot more than simple relaxation and below are just some of the many health benefits of massage.

Table of Contents

Benefits Of Massage #1 – Relaxation
Benefits Of Massage #2 – Rehabilitation
Benefits Of Massage #3 – Treatment Of Back & Neck Pain
Benefits Of Massage #4 –Prevention Of Migraines & Tension Headaches
Benefits Of Massage #5 – Relief Of Stress, Anxiety & Depression
Benefits Of Massage #6 – Improve The Immune System
Benefits Of Massage #7 – Increased Range Of Movement
Benefits Of Massage #8 – Improve Athletic Performance
Benefits Of Massage #9 – Treat Insomnia
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Benefits Of Massage #1 – Relaxation

Woman Having Relaxing Massage - Benefits Of Massage In York — ***| A Swedish massage is mainly used for relaxation of the muscles and to help relieve stress and anxiety***

This is probably what people first expect when they get a massage. Usually it involves a gentle, full body, Swedish massage but can include aromatherapy, which is the use of essential oils. Some examples are lavender, lemon or tea tree, but there many others and each adds further benefits to the massage.

Benefits Of Massage #2 – Rehabilitation

Rehabilitation uses deep tissue or sports massage to help recovery from injury. It works by stretching out muscles or tendons to increase blood flow and aid healing. The techniques used are very similar to those for relaxation but the emphasis is generally rescricted to one body part.

Benefits Of Massage #3 – Treatment Of Back & Neck Pain

You don’t need to have strained a muscle or tendon for it to cause pain and discomfort. Sitting at a desk all day, on your feet with poor posture or sleeping on an unsupportive mattress can all cause pain in your back, neck and shoulders. This could be sharp and sudden, an ongoing ache or a combination of the two. Whichever it is, the problem is muscles that have become shortened or tight and is best treated with a deep tissue massage. This will loosen and stretch affected areas before they become more serious and long term.

Benefits Of Massage #4 –Prevention Of Migraines & Tension Headaches

Woman With Neck Pain - Benefits Of Massage In York — ***| Migraines and tension headaches are often caused by tension in the muscles of your neck and shoulders***

If you have ever suffered a tension headache or migraine you will know how painful and debilitating they can be. But they often have the same causes. These include poor posture, working at a computer, or stress and anxiety. In turn this causes shrugged shoulders and jaw clenching which can lead to muscle tension in those areas. It has been proven that these can initiate tension headaches and contribute to migraines, which can be treated with a massage.

Benefits Of Massage #5 – Relief Of Stress, Anxiety & Depression

If you suffer with stress or anxiety, massage can help to release the tension stored in muscles. This will leave you not only physically relaxed but also mentally relaxed. If depression or low mood is more the issue, a similar but slightly more invigorating massage can help improve this. As well as raising energy levels.

Benefits Of Massage #6 – Improve The Immune System

The circulatory system carries blood around the body to provide nutrients, but there is also a lymphatic system. Among other things this carries lymphocytes to fight infection. A massage can improve the circulation of both and help restore the immune system after illness, such as colds and flu.

Benefits Of Massage #7 – Increased Range Of Movement

The problem could be painful or restricted movement when playing sports, or just when going about daily activities. Either way, massage can help remove knots and tightness that just stretching alone will not solve. These might be from a previous injury or just from having a poor posture but once dealt with, regular stretching and massage can prevent them returning.

Benefits Of Massage #8 – Improve Athletic Performance

Woman Doing Sit Up - Benefits Of Massage In York — ***| A sports massage can help performance and reduce injuries***

A massage prior to physical activity can help to warm up muscles and prevent injury. A massage afterwards can help soothe tired muscles, increase blood flow and increase muscle growth. It can also help prevent (DOMS) Delayed Onset Muscle Soreness. A massage at any time is proven to improve performance and results.

Benefits Of Massage #9 – Treat Insomnia

Insomnia effects everyone at some time in their life and is often caused by the same things. Inability to get to sleep or frequent waking throughout the night can be due to anxiety or stress, while waking much earlier than usual and unable to get back to sleep is often linked to depression. Both of these can be relieved by a relaxing massage that helps rid the muscles of tension.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

How Often Should You Get A Massage

How often should you get a massage is a common question I get asked as a massage therapist. But there isn’t a simple answer. It depends whether it’s a sports massage or something lighter and for what reason. Most people that have massages would probably like at least one every week, but cost is obviously an important factor. By timing the massages you get correctly however, you can maximise the benefits they give you.

How Often Should You Get A Massage For Relaxation
How Often Should You Get A Massage For An Injury
How Often Should You Get A Massage For Chronic Pain
How Often Should You Get A Massage For Sport Or Exercise
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How Often Should You Get A Massage For Relaxation

How Often Should You Get A Massage For Stress — **| Stress and anxiety can cause muscle tension which can lead to pain and even injury**

A massage to help you relax, ease stress and anxiety and increase your overall wellbeing is very soothing to your body. Tension is lost from muscles, circulation is increased and the nervous system is calmed. Because of this there is no limit on how often you should have one, other than your level of stress. If it normally isn’t an issue for you but you’ve had a busy week or two, try once or twice a week until you feel more relaxed. It might only take a couple of sessions to get you back to feeling like your old self.

If you regularly have a stressful job and a hectic home life however, it could take longer. Stress is cumulative and can build up for weeks, months or even years. Because of this it could take a few massages to ease out all of that stored tension. After which, a regular maintenance massage a couple of times a month will help keep your body relaxed and healthy.

How Often Should You Get A Massage For An Injury

If you have an injury or are recovering from surgery, sports massage and stretching is ideal rehabilitation. It helps prevent the formation of scar tissue which would otherwise increase recovery time and restrict your range of movement. Plus massage increases blood flow to the area which helps to provide sufficient oxygen and other nutrients to promote healing₍₁₎. If that wasn’t enough, it also reduces pain naturally, without the need for medication.

A massage for an injury or after surgery is best done as an intensive, short-term treatment. Once or ideally twice a week treatment for four to six weeks. If this is to be done alongside other rehabilitation or stretching exercises you should first check that this okay. As healing and recovery progresses, massage frequency can be reduced to once a week or even once every two weeks. Depending on the cause of the injury, other muscles might benefit from massage to prevent future occurrences. For example, your slipped disc could be the result of long hours spent sitting at a desk which lead to tight back muscles and poor posture. Future back problems could be prevented by loosening those muscles with regular massage and stretching.

How Often Should You Get A Massage For Chronic Pain

Acute pain is that is felt at the time of an injury, such as a muscle strain or a tear, and is usually a sharp sensation. Chronic pain tends to be more of a dull ache or throb that persists for more than a few weeks. It can be the result of an injury that is developing or has developed scar tissue as it heals. But it is more likely to do with overly contracted muscles that cause tension and shortening. This means they can never properly relax. An example of this could be neck and shoulder pain from stress or working at a desk. Or it could be lower back pain from prolonged sitting or standing. These can go on to cause other issues such as headaches, migraines, sciatica and more.

Deep tissue massage or sports massage can be very beneficial in releasing muscle tension that is the cause of chronic pain. Initially one or two sessions a week is usually recommended which can become less frequent as things improve. However, research has shown that two or three sessions a week for the first four weeks is most effective₍₂₎. Overall the amount of sessions will be about the same, but cost and available time is a factor.

How Often Should You Get A Massage For Sport Or Exercise

Sports massage before competition or exercise has been shown to increase performance, reduce injuries and improve recovery time. Research has also shown that it reduces inflammation and stimulates the growth of new mitochondria₍₃₎. This means you’re a lot less likely to suffer from delayed onset muscle soreness (DOMS).

For best results, two or even three sports massages a week are recommended if time and your bank balance permits. If not, try to get at least one a week to reduce the chance of any developing knots becoming strains or tears. In the off season or during lighter training periods, you could instead have a Swedish massage once a week. Your nervous system, lymphatic system and circulatory system will thank you for the extra attention.

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Massage For Neck Pain – Get Relief Fast

Last Updated – June 2026

Neck pain is one of the most common reasons people in York contact me for treatment. Many clients arrive with the same story: constant tightness across the shoulders and base of the skull, sharp pain when turning their head, frequent tension headaches, reduced range of motion, and that heavy, restricted feeling that gets worse as the day goes on. Some have lived with it for months or years. Others notice it getting gradually worse from desk work, driving, phone use, or working out.

I qualified in sports massage and Advanced Personal Training after having spent decades managing my own chronic pain issues. I learned that standard neck massages often deliver only short-term relief and the pain usually returns because the real underlying problems are not being addressed.

In most cases, the neck pain is not just coming from the neck itself. It is often the result of muscle imbalances, poor posture, tight chest and shoulder muscles pulling the head forward, weak deep stabilisers, and compensation patterns that develop over time.

In this article, I explain the most common causes of neck pain I see in my York clients. As well as how my personalised approach, combining targeted sports and rehabilitation massage with movement assessment and corrective work, helps many people achieve noticeably better and longer-lasting relief compared to generic treatments.

What Causes Neck Pain
Neck Pain Caused By Sitting
Neck Pain Caused By Mobile Phone Use
How I Treat Neck Pain In General
Frequently Asked Questions
Summary
Book A Mobile Massage For Neck Pain

What Causes Neck Pain

When you feel soreness in the back of your neck, your hand instinctively goes to rub the painful area. While several muscles make up the back of your neck, one in particular is usually the cause of your problems. Your trapezius, which starts at the base of your skull, runs down your neck, out to your shoulder blades and then extends down to mid-back alongside your spine. When it’s functioning correctly it holds your head and neck upright and your shoulders back. But if you spend a lot of time sitting at a desk, or standing while looking down, this usually isn’t the case. Getting a massage for neck pain can fix this but the treatments are slightly different.

Anatomical diagram highlighting the posterior neck and shoulder muscles, including the trapezius and levator scapulae, for mobile massage treatments in York.

Neck Pain Caused By Sitting

Unless you maintain a good posture, sitting at a desk and staring at a computer screen will cause you to slump forward with rounded shoulders. This is especially the case if you are reaching forward to use a mouse or type on a keyboard. Plus in this position you have no option but to tilt your head up to look at the screen. This is known as forward head posture which can eventually cause a neck hump if not corrected. I’ve had clients in their 20’s already showing signs of this. Besides the obvious neck pain, common symptoms include headache or migraines, TMJ disorder / bruxism and upper back pain.

How I Treat It

If I was giving a massage for neck pain of this type I would concentrate on relaxing your trapezius, which is the muscle that extends up to the top of your neck / base of the skull area and down to your mid back. I would also lengthen the muscles in this area to help improve flexibility and mobility in your upper back and neck.

A female office worker experiencing postural fatigue and desk-related neck stiffness, a common condition treated with mobile sports and massage in York.

Neck Pain Caused By Mobile Phone Use

Neck pain from mobile phone use, such as messaging or being online, comes from looking down too much. This also applies to jobs such as hairdresser, dentist or cashier. The problem is made even worse because most people don’t tilt their head to look down, they extend their neck. This is known as anterior head syndrome or text neck. Common symptoms include a stiff neck, upper back pain, especially between the shoulder blades, and difficulty looking upwards.

How I Treat It

My massage for neck pain of this type would again focus on relaxing the muscles of your trapezius. Flexibility here isn’t the issue though. Instead it is the muscles at the front of your neck / upper chest that will require an improvement in mobility and flexibility.

A young woman looking down at her smartphone, demonstrating the anterior head syndrome and cervical strain commonly known as text neck which can be treated with massage.

How I Treat Neck Pain In General

When a client books a session for neck pain, I never start by just massaging the neck. Neck pain is rarely an isolated problem, it’s usually the result of multiple contributing factors. These can include posture, muscle imbalances, tight chest and shoulders, weak deep stabilisers, and compensation patterns built up over years.

My Assessment Process

During your mobile session at home, I begin with a detailed assessment. I observe how you hold your head and shoulders, check your range of movement, test muscle tightness, and identify which movements or positions trigger your pain. I also discuss your daily habits such as desk work, driving, phone use, training, stress levels, and sleeping position, as these factors almost always play a major role.

This assessment allows me to build a clear picture of why your neck is painful, rather than just treating the symptoms.

The Treatment

The massage portion of the session is highly targeted and includes:

Release of your upper trapezius, levator scapulae, and suboccipital muscles of your upper back and neck that commonly become overworked and tight
Work on the scalenes and sternocleidomastoid muscles of your neck that often contribute to tension headaches and restricted movement
Deep release of your chest (pectorals) and front of the shoulders, which pull your head forward and overload your neck
Soft tissue work on your jaw and base of your skull when tension headaches are involved

I combine therapeutic and sports massage techniques with slow, sustained pressure and gentle movement to improve tissue quality and restore better range of motion. Because I’m also an Advanced Personal Trainer, I can include specific activation exercises for your deep neck flexors and scapular stabilisers after the massage. These exercises are simple but highly effective at preventing the neck pain from returning quickly.

Why Having Treatment at Home Makes a Big Difference for Neck Pain

Treating you at home is particularly beneficial for neck issues. After the session your muscles are looser and your nervous system is calmer. You don’t have to get straight into a car and drive, which often re-tightens the exact muscles we’ve just worked on. Many clients report they wake up the next morning with noticeably better movement and less stiffness because they could rest properly afterwards.

Long-Term Results

My goal is not just short-term relief. By combining thorough soft tissue work with movement correction and practical advice on posture and daily habits, many clients experience significant and lasting improvements. They report less daily tightness, fewer tension headaches, better range of motion, and an overall feeling that their neck and shoulders are finally working properly again.

Frequently Asked Questions

How is your treatment for neck pain different from other therapists?

I don’t just massage the painful area, I assess your whole body. This includes your posture, mobility, chest tightness, shoulder position, and daily habits. I combine targeted therapeutic and sports massage with specific activation exercises for the deep neck flexors and scapular shoulder stabilisers. Because I also have an Advanced Personal Training background, I can give you practical exercises that help maintain the improvements between sessions. My clients get better and longer-lasting results because I treat the cause, not just the symptoms.

How long does it usually take to get relief from neck pain with massage?

Many clients feel some relief after the first session and a noticeable reduction in tightness and aching. For neck pain that has built up over months or years, I usually recommend a course of 3–6 sessions. The early sessions focus on releasing the main areas of tension, while later sessions work on correcting posture and muscle imbalances for longer-lasting results. I’ll give you a realistic expectation during your first session based on what I find.

Why does my neck pain keep returning even after previous massages or stretches?

This is extremely common. Most standard massages and basic stretches only treat the tight spots temporarily. The pain usually returns because the root causes (forward head posture, tight chest and shoulders, weak deep neck flexors, poor upper back mobility, and daily habits) are not being properly addressed. I focus on releasing overworked muscles while activating and strengthening the weak stabilisers. As well as practical advice on posture and movement.

Can you help with neck pain caused by desk work or long hours on the computer?

Yes, this is one of the most common causes I treat. Prolonged sitting and screen use typically leads to forward head posture, tight chest muscles, and weak deep neck flexors. I focus on releasing the overworked posterior neck muscles, opening the chest and front of the shoulders, mobilising the upper back, and teaching simple resets and strengthening exercises you can do during the workday.

Can neck massage help with tension headaches and migraines?

Yes, because a lot of tension headaches and migraines are linked to tight suboccipital muscles at the base of the skull, upper trapezius, levator scapulae, and jaw tension. When these areas are properly released and overall posture improves, many clients experience a significant reduction in both the frequency and severity of headaches.

Is it too late to do something about long-term chronic neck pain?

It’s rarely too late. Even if you’ve had neck pain for many years, the body can still respond very well to the right combination of targeted soft tissue work, mobility work, and corrective exercises. I’ve helped many clients who had been suffering for decades once we properly addressed the muscle imbalances and postural issues.

Will the massage be painful?

I always work within your comfort level and encourage your feedback. Some areas (particularly the upper trapezius and suboccipitals) can feel intense when very tight, but it should never be sharp or unbearable pain. Most clients describe it as “nice pain” that brings relief as the muscles release. I will immediately adjust if anything feels too strong.

Why is mobile massage better for neck pain?

After a neck treatment your muscles are looser and your posture feels improved. But driving home can quickly undo much of that benefit by forcing you back into poor posture. With a mobile service you can stay relaxed at home, do the gentle mobility work I recommend, apply heat if needed, and allow the benefits to settle in properly. Many clients tell me they wake up the next day feeling looser and with noticeably less stiffness.

How often should I have treatment for neck pain?

For acute or severe neck pain, weekly sessions for the first 3–4 weeks often produce the best results. Once the pain has significantly reduced, clients can move to fortnightly or monthly maintenance sessions to keep the area mobile and prevent flare-ups. I will always give you honest, personalised advice based on your specific situation and how your body responds to treatment.

Summary

Neck pain can significantly affect your daily life, sleep, concentration, and overall wellbeing. The good news is that with the right approach, many people experience meaningful relief and improved mobility. In this article, I’ve covered the most common causes of neck pain I see in my York clients and how my personalised sports and therapeutic massage approach helps many clients achieve longer-lasting results rather than short-term relief. All by focusing on both the tight muscles and the underlying imbalances.

If you’re tired of living with neck tightness, headaches, or restricted movement, feel free to get in touch. I offer mobile treatment at your home in York and surrounding areas.

Book A Mobile Massage For Neck Pain

If persistent neck tightness, postural strain from desk work, or tension headaches are affecting your day, targeted sports and rehabilitation massage can help release deep upper back restrictions and restore comfortable movement.

I provide a fully equipped mobile sports, deep tissue, and therapeutic massage service across York and surrounding areas, bringing a professional treatment directly to your home. Receiving treatment at home allows your neck and shoulder muscles to remain completely relaxed, avoiding the immediate re-tightening that happens when driving through York’s traffic.

To book or discuss your symptoms contact me on 07713 250352 or email david@massageinyork.co.uk or read more information on booking.

Pregnancy Massage – Benefits Of Prenatal Massage

Last Updated – August 2026

As a mobile sports and therapeutic massage therapist in York, I work with many women who are dealing with the physical changes and discomfort that come with pregnancy.

The body goes through a lot in a relatively short time including weight gain, postural shifts, hormonal changes, and increasing strain on the lower back, hips, and shoulders. It’s very common to experience aches, tightness, fatigue, and disrupted sleep as the pregnancy progresses. Pregnancy massage can help reduce these symptoms and make the later stages more comfortable.

I take a careful, adapted approach and always work within safe guidelines for each stage of pregnancy. In this article, I explain the main benefits of pregnancy massage and how I help expectant mothers in York feel more comfortable.

Massage For Lower Back Pain
Massage For Upper Back And Shoulder Pain
Massage For Hormone Regulation
Other Benefits Of Pregnancy Massage
Important
Frequently Asked Questions
Summary
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Massage For Lower Back Pain

Lower back pain is one of the most common issues I see in pregnant clients. As the baby grows, your centre of gravity shifts forward, which places increasing strain on the lower back muscles and often causes the pelvis to tilt. The result is tightness, aching, and in many cases sciatica-type symptoms that travel into the buttock or down the leg.

Women who already had some lower back sensitivity before pregnancy usually find it becomes more noticeable as the weeks progress. Even those who previously had no problems often develop discomfort in the second and third trimesters.

How I Treat It

When treating lower back pain during pregnancy, I use a careful, side-lying approach and adapt the pressure to each stage. I focus on releasing the tight muscles in the lower back (especially the quadratus lumborum), the glutes, and the hip flexors, which often become shortened as the bump grows.

The aim is to reduce the muscular strain that builds up from the changing posture, improve comfort when walking and sleeping, and ease any sciatic-type symptoms. Many clients notice they can move more freely and sleep more comfortably after a few sessions.

Pregnant woman holding her lower back in discomfort, illustrating common pregnancy back pain treatable with mobile massage in York.

Massage For Upper Back And Shoulder Pain

Upper back and shoulder pain are very common during pregnancy, especially in the later stages. While lower back pain is often caused by the changing centre of gravity, upper back and shoulder tension frequently comes from a combination of postural changes, stress, and interrupted sleep.

As the shoulders tend to round forward, the muscles across the upper back, neck and shoulders have to work harder. Stress and anxiety about the pregnancy, combined with poor sleep, often increase muscle tension in these areas. Over time this can lead to tightness, aching, and in some cases tension headaches or migraines.

How I Treat It

When treating upper back and shoulder pain in pregnancy, I use a careful side-lying position and focus on releasing the overworked muscles, particularly the upper trapezius, levator scapulae, and the muscles around the shoulder blades. I also address any tightness at the base of the skull that can contribute to headaches.

The pressure is always adapted to your stage of pregnancy and comfort levels. Many clients notice reduced tightness across the shoulders, freer neck movement, and fewer tension headaches after a few sessions.

Massage For Hormone Regulation

Pregnancy brings significant hormonal changes. One of the key hormones is relaxin, which helps soften ligaments and joints in preparation for birth. While this is necessary, it can also lead to increased joint discomfort and a feeling of instability in the pelvis, hips, and lower back.

At the same time, many women experience higher levels of stress hormones such as cortisol, especially if they are dealing with physical discomfort, sleep disruption, or anxiety about the pregnancy. Elevated stress hormones can increase muscle tension, affect mood, and make it harder to relax.

How My Massages Help

By improving circulation and working gently on the areas that commonly feel unstable or tight, my massages can help ease some of the joint and muscle discomfort linked to relaxin. They also help lower stress hormone levels while encouraging the release of endorphins and serotonin, the body’s natural feel-good chemicals. Many clients notice they feel calmer, less tense, and more comfortable in their body after a session. The combination of physical release and nervous system calming can also support better sleep and a more balanced mood during pregnancy.

Other Benefits Of Pregnancy Massage

Beyond lower back, upper back and shoulder relief, pregnancy massage offers several additional benefits to my clients:

Improved Circulation

As the pregnancy progresses, blood volume increases significantly. Massage helps support circulation, which can ease the heavy, tired feeling in the legs and reduce mild swelling in the ankles and feet. Better circulation also means more efficient delivery of oxygen and nutrients to the muscles and tissues.

Reduced Muscle Tension and Better Flexibility

Hormonal changes (especially relaxin) can leave joints feeling looser while the surrounding muscles often tighten to compensate. Massage helps release this compensatory tension and improves flexibility in the hips, lower back, and shoulders. Many clients find everyday movements such as walking, getting in and out of bed, or turning over at night, feel easier.

Better Sleep

Disrupted sleep is very common in the second and third trimesters. By reducing muscle tightness and lowering stress hormone levels, massage can help the body settle into a more restful state. Clients often report they sleep more comfortably in the nights following a session.

Stress and Mood Support

Pregnancy can bring higher levels of stress and anxiety. Massage helps lower cortisol while encouraging the release of endorphins and serotonin. Many women notice they feel calmer and more balanced after treatment.

Support for Sciatica-Type Symptoms

When the growing bump and changing posture put pressure on the lower back and glutes, sciatic-type pain can develop. By releasing the QL, glutes, and hip muscles, massage can ease this referred pain and improve comfort when walking or sitting.

Help with Everyday Movement

Many of the benefits above combine to make simple daily activities feel easier — getting in and out of the car, turning over in bed, standing for longer periods, or walking without that heavy, tight feeling.

Smiling pregnant woman resting comfortably in bed, showcasing the relaxation and stress relief benefits of pregnancy massage in York.

Important

If you are in any doubt, please check with your doctor before you book a pregnancy massage. Especially if you are experiencing any complications.

Frequently Asked Questions

Is pregnancy massage safe?

Yes, when it is adapted properly. After the first trimester I use a careful side-lying position. Pressure and techniques are adjusted according to the stage of pregnancy and how you feel on the day. I avoid any areas or techniques that are not recommended during pregnancy. If you have a high-risk pregnancy or any medical complications, please check with your midwife or doctor first.

Can pregnancy massage help with sciatica?

Yes, in many cases. Sciatic-type symptoms during pregnancy are often caused by tight muscles in the lower back, glutes, and hips placing pressure on the sciatic nerve as the body changes. By carefully releasing these muscles, massage can reduce the referred pain into the buttock or leg and make walking and sleeping more comfortable.

Can pregnancy massage help with hip pain?

Yes. Hip pain is very common as the pelvis shifts and the supporting muscles tighten to compensate. I focus on releasing the hip flexors, glutes and surrounding muscles that commonly become restricted. Many clients notice improved comfort when walking and getting in and out of bed after a few sessions.

Can I have a pregnancy massage if I have high blood pressure?

This depends on your individual situation. If your blood pressure is being monitored and is stable, massage can often still be beneficial for reducing muscle tension and stress. However, if you have been diagnosed with pre-eclampsia or your midwife or doctor has advised against massage, I will ask you to get clearance first.

Is it okay to have a massage close to my due date?

Yes, as long as you feel comfortable and have no medical restrictions. Many women find massage in the final weeks helpful for managing lower back and hip discomfort and for general relaxation. I continue to use a fully supported side-lying position and keep the work gentle.

How often should I have a pregnancy massage?

This varies depending on your symptoms and how far along you are. Some women benefit from a session every 1-2 weeks during the second and third trimesters, while others prefer monthly treatments. After the first session I will give you clear advice based on what I find and how your body responds.

Do you come to the house?

Yes. All of my massages are mobile. I come to your home in York and the surrounding areas. This is often much more practical and comfortable than travelling to a clinic, particularly in the later stages of pregnancy when getting in and out of the car can feel difficult.

What should I do to prepare?

You only need a clear space large enough for the massage table and easy access to the room. It helps if when you book you let me know how many weeks pregnant you are and any specific issues (for example lower back pain, sciatica, or shoulder tension). I bring the table, towels, oil, and everything else required.

Summary

Pregnancy brings significant physical and hormonal changes. Lower back pain, upper back and shoulder tension, disrupted sleep, and increased stress are all very common as the pregnancy progresses.

My approach focuses on carefully releasing the muscles that are under the most strain, supporting better circulation and flexibility, and helping the body feel more comfortable. Many of my clients notice improved ease of movement, better sleep, and reduced tension after a few sessions.

If you would like a safe, adapted pregnancy massage at home in York, I’d be happy to help.

Book A Mobile Massage

If you’re looking for a massage in York and would like to book please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Shoulder Pain Caused By The Rotator Cuff

Last Updated – July 2026

As a mobile sports and therapeutic massage therapist in York, I treat a lot of clients with shoulder pain caused by rotator cuff issues, whether it’s from desk work, driving, lifting, or sports.

The rotator cuff is a group of four small but very important muscles that stabilise the shoulder joint. When they become tight, weak, or injured, it can cause pain, weakness, and restricted movement that often gets worse over time. Many people try to push through it or just rest, but without addressing the specific muscles involved the problem usually keeps returning.

With qualifications in sports massage and Advanced Personal Training, and having dealt with my own long-term pain issues, I take a targeted approach that focuses on identifying which rotator cuff muscles are causing the problem and treating them properly.

In this article, I explain how rotator cuff issues cause shoulder pain and exactly how I treat them with sports massage and corrective work at your home in York.

What Is The Rotator Cuff?
How The Rotator Cuff Can Cause Shoulder Pain
How I Treat Rotator Cuff Shoulder Pain
Other Causes Of Shoulder Pain
Frequently Asked Questions
Summary
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What Is The Rotator Cuff?

The rotator cuff is a group of four small but very important muscles and their tendons that stabilise your shoulder joint and allow it to move properly. They connect your upper arm bone (humerus) to your shoulder blade (scapula) and work together to keep the ball of the shoulder joint centred while you lift, rotate, or reach.

The four main muscles are:

Supraspinatus – helps lift your arm out to the side
Infraspinatus and Teres Minor – externally rotate your arm
Subscapularis – internally rotates your arm

These muscles are constantly working to stabilise the shoulder during everyday activities like reaching overhead, lifting, driving, or even sleeping in certain positions. Because the shoulder joint is very mobile, it relies heavily on these muscles for stability. When they become tight, weak, or injured, it can quickly lead to pain, weakness, and restricted movement.

In my experience, many shoulder problems I see in my clients start with one or more of these rotator cuff muscles becoming overworked or imbalanced, often from repetitive movements, poor posture, or sudden increases in activity.

Medical illustration showing anterior and posterior views of the rotator cuff muscles, humerus, and scapula anatomy for mobile sports massage treatment in York

How The Rotator Cuff Can Cause Shoulder Pain

The rotator cuff muscles and tendons are responsible for keeping the shoulder joint stable during movement. When they become tight, inflamed, or injured, they can cause a wide range of shoulder problems that I see regularly in my York clients.Common ways the rotator cuff causes pain include:

Repetitive strain from overhead activities, sports (tennis, swimming, throwing), weight training, or jobs that involve repetitive arm movements. This often leads to inflammation of the tendons (tendinopathy) and can irritate nearby nerves.
Acute strain or tear from a sudden movement, fall, or heavy lifting. This can cause sharp pain, weakness, and a feeling that the arm is “not quite right” or wants to drop.
Impingement — when tight or inflamed rotator cuff muscles reduce the space in the shoulder joint, pinching tendons or the bursa during movement.

The pain is often felt in the front or side of the shoulder, can radiate down the arm, and is frequently worse at night or when lifting the arm overhead. Many clients also notice weakness when reaching or lifting, or a clicking/grinding sensation.

In my experience, a large number of shoulder problems start small, perhaps from poor posture or repetitive desk work, and gradually worsen because the rotator cuff muscles are never properly released or strengthened. Treating only the symptoms without addressing the specific rotator cuff muscles involved usually leads to the pain returning.

Diagram showing referred pain patterns for supraspinatus, infraspinatus, subscapularis, and teres minor rotator cuff muscles treatable with sports massage in York

How I Treat Rotator Cuff Shoulder Pain

When a client comes to me with rotator cuff-related shoulder pain, I never use a generic approach. I start with a detailed assessment of the shoulder’s range of motion, strength, and which specific rotator cuff muscles are tight, weak, or inflamed.

During the session I use targeted therapeutic and sports massage to release the tight muscles (especially supraspinatus, infraspinatus, and subscapularis) and reduce inflammation around the tendons. I also work on the surrounding muscles including the upper trapezius, levator scapulae, and pectorals, because they often become tight and contribute to the problem.

After the massage I give clients specific exercises and mobility drills tailored to their particular issue. This usually includes gentle rotator cuff strengthening, scapular stability work, and stretches that help restore proper range of motion without aggravating the joint.

Many clients notice reduced pain and improved shoulder movement after the first couple of sessions. With consistent treatment (typically 4–6 sessions) and the right home exercises, most people see significant long-term improvement and are able to return to their normal activities or training with much less discomfort.

The key is addressing both the tight/inflamed rotator cuff muscles and the compensatory patterns in the neck, upper back, and chest. This is why many clients get better results than with general massage or stretching alone.

Other Causes Of Shoulder Pain

While the rotator cuff is one of the most common sources of shoulder pain I see, it’s not the only one. Several other muscles and structures around the shoulder can cause similar symptoms, especially in people who spend long hours at a desk, drive a lot, or train with weights.

The deltoid muscles (particularly the anterior deltoid at the front of the shoulder) are frequently involved. They can become tight and painful from repetitive overhead movements, front raises, or even poor posture while working at a computer. Pain from the deltoids is often felt when lifting the arm forward or overhead.

The pectoral muscles (chest) are another common culprit. When they become tight, which is very common from sitting with rounded shoulders or doing bench press work, they pull the shoulders forward and can refer pain into the front of the shoulder and upper arm. Many clients feel this pain most when doing pressing movements or reaching across their body.

Other muscles that can contribute include the biceps tendon and various structures in the front of the shoulder. These areas often become tight from a combination of poor posture, repetitive work, and training without enough mobility work.

In my experience, many shoulder problems are a combination of rotator cuff issues plus tightness in the deltoids, pectorals, and upper back. Treating only one area usually gives incomplete results. That’s why I assess and treat the whole shoulder complex, rotator cuff, deltoids, pectorals, and upper back, to get better and longer-lasting relief.

Frequently Asked Questions

How do I know if my shoulder pain is from the rotator cuff?

Common signs include pain when lifting the arm overhead or out to the side, pain at night when lying on the affected shoulder, weakness when reaching or lifting, and a catching or grinding sensation. During your first session I can assess which specific rotator cuff muscles are involved and whether they are the main cause of your pain.

Can massage really help rotator cuff problems?

Yes, for most people. Targeted sports and remedial massage helps release tight rotator cuff muscles, reduce inflammation, and restore better shoulder mechanics. Many of my clients in York see reduced pain and improved strength and range of motion after a few sessions, especially when combined with the right home exercises.

How many sessions will I need?

Many clients notice improvement after 2–4 sessions. For more significant rotator cuff issues or long-standing pain, I usually recommend an initial block of 4–6 sessions. I’ll give you an honest recommendation after the first assessment based on what I find.

Will the massage be painful?

The rotator cuff area can be tender when inflamed or tight. I always work within your comfort level and adjust pressure immediately. Most clients describe it as intense but relieving rather than sharp pain.

Is mobile massage good for shoulder / rotator cuff treatment?

Yes. After working on the shoulder, neck, and upper back, sitting in a car or driving can quickly re-tighten the muscles. Having the session at home allows you to rest properly and keep the shoulder in a good position afterwards, which helps the results last longer.

Can I continue training or using my shoulder while having treatment?

Usually yes, with some modifications. I’ll give you honest advice after assessing you. Many clients continue light training or daily activities while we gradually release the tightness and strengthen the rotator cuff to prevent re-injury.

What can I do between sessions to help my shoulder?

I usually show clients specific rotator cuff strengthening exercises, scapular stability drills, and gentle mobility work they can do at home. Avoiding aggravating movements (especially overhead or repetitive reaching) for a short period and maintaining good posture also helps.

Is it too late to fix rotator cuff problems if I’ve had the pain for years?

It’s rarely too late. Even long-term rotator cuff issues often respond well to consistent release work and the right strengthening exercises. I’ve helped many clients in their 40s, 50s and beyond who had been dealing with shoulder pain for years.

Summary

Shoulder pain from rotator cuff issues is common but often improves significantly with the right approach.

My treatment focuses on releasing the specific tight or inflamed rotator cuff muscles, restoring proper shoulder mechanics, and addressing contributing tightness in the deltoids, pectorals, and upper back. Combined with targeted exercises, this helps reduce pain, improve strength and range of motion, and lower the chance of the problem returning.

If you’re dealing with ongoing shoulder pain, weakness, or restricted movement and want a practical, hands-on solution, I’d be happy to assess and treat it with a personalised mobile sports massage at your home in York.

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Cellulite – What Is It And How To Get Rid Of It

There are a lot of myths around cellulite. These include how it is caused, how it is prevented and how to get rid of it. But there are things you can do to minimise its appearance without resorting to risky surgery or expensive creams.

What Is Cellulite?
What Causes Cellulite
Treatment
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What Is Cellulite?

Woman With Cellulite - Massage In York — **| Cellulite affects far more women than men but has little to do with being overweight**

Cellulite is nothing more than fat beneath the skin which is pushing against connective tissue. It affects 90% of women compared to only 10% of men. This is due to the structure of collagen fibres in the lower body and its appearance has little to do with being overweight. Slim people can show it but being overweight does increase the amount you might have. And although perfectly harmless and natural it is not what most people want to see when they look in the mirror. This is why there is so much talk about how to prevent it.

Cellulite is divided into 4 different grades:
Grade 1 – No visible cellulite even when skin is pinched.
Grade 2 – No visible cellulite when lying down or standing. When skin is pinched an orange peel texture can be seen.
Grade 3 – Cellulite is visible when standing, but may disappear when lying down.
Grade 4 – Visible cellulite when standing and lying down.

What Causes Cellulite

Although cellulite doesn’t mean there is anything wrong there are certain things that can increase its appearance. For instance, the more fat there is on a body, the more likely it is that cellulite will be visible. But there are specifics that are also believed to contribute:

Genetics
Certain genes may make some people more prone to having cellulite than others. These include gender, race, metabolism and poor circulation

Hormones
Hormones such as oestrogen, insulin, noradrenaline, prolactin and thyroid-related hormones are all though to play a role in the presence of cellulite.

Diet
A diet that is high in fat, carbohydrates or salt and low in fibre is likely to cause more cellulite. Likewise, processed foods and artificial sweeteners, additives, too much sugar and not drinking enough water.

Lifestyle
Smokers, people who do little or no exercise and those who sit or stand in one position for long periods are thought to be likely to have cellulite. It is also more likely to appear with the release of hormones that are related to stress and anxiety.

Treatment

Although there are numerous treatments that are meant to remove and prevent cellulite, a lot of them are expensive and don’t actually work. However, there are a few things that can and all of them will also improve your general health.

Exercise

Any activity that gets you moving will also get the blood moving around your body. But ideally it should be something that gets you out of breath. This will in turn reduce the effects of stress and anxiety which then lowers production of stress hormones linked to cellulite. It will also help to lower the amount of body fat present in general. Click here for mobile personal training.

Diet

A healthier diet low in processed foods, fat and carbohydrates and high in fibre is another change that will help to reduce fat and improve health. As will drinking at least 2 litres of water a day.

Reduce Stress

Even more effective than treating the stress in your life is to avoid it in the first place. If the source is your job or your daily commute this might not be possible, so try learning some better ways of dealing with it.

Massage

A massage is beneficial as it helps with many of the causes already mentioned. It lowers stress and anxiety stored up in muscle tension which reduces stress hormones related to cellulite. It increases blood flow and helps with lymphatic system drainage, which in turn helps with water dispersion and removal of toxins. And it can help with fat breakup so areas are less concentrated and therefore less visible. Combined with the other suggested treatments there is plenty that can be done to help you remove excess cellulite₍₁₎.

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Postnatal Massage – Benefits Of Massage After Pregnancy

Last Updated – August 2026

As a mobile sports and therapeutic massage therapist in York, I work with a lot of new mums who are dealing with the physical after-effects of pregnancy and birth.

Even after a straightforward delivery, many women experience ongoing lower back pain, upper back and shoulder tension from feeding and carrying, hip discomfort, and general muscle tightness. Sleep deprivation and the physical demands of looking after a newborn only make these issues worse. Postnatal massage can help speed up recovery, reduce pain, and give you some much-needed physical relief.

With qualifications in sports massage and Advanced Personal Training, I take a gentle but effective approach tailored to where you are in your recovery. In this article, I explain the main benefits of postnatal massage and how I help new mums in York feel more comfortable in their bodies again.

Massage For Muscle Pain Relief
Massage For Anxiety And Depression
Massage For Improved Sleep
Other Benefits Of Postnatal Massage
Important
Frequently Asked Questions
Summary
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Massage For Muscle Pain Relief

Even if you had a relatively straightforward pregnancy and birth, most new mums experience some degree of muscle pain and tightness in the weeks and months afterwards.

Lower back pain is especially common. Nine months of carrying extra weight changes your centre of gravity and often leaves the lower back and hips out of balance. After the baby arrives, the physical demands continue including lifting, carrying, feeding, and settling, which places further strain on the same areas.

Upper back, neck and shoulder pain are also very common. Feeding positions (especially breastfeeding), carrying a car seat, and the natural tendency to hunch while looking after a newborn all contribute to tightness across the shoulders and upper back.

On top of this, many women experience general muscle fatigue and lingering tension from labour itself.

How I Treat It

When treating postnatal muscle pain, I work carefully and adapt the pressure to your current recovery stage. I focus on releasing the overworked muscles in the lower back, glutes, hips, upper back and shoulders, while being mindful of any residual weakness in the core and pelvic area.

The aim is to reduce pain, improve comfort during daily activities (feeding, lifting, carrying), and help your body start to feel more balanced again. Many new mums notice they can move more freely and feel less tired after just a few sessions. Click here for more information on lower back pain or here for upper back pain.

Woman lying comfortably on a massage table receiving a gentle back massage during a mobile postnatal massage session in York.

Massage For Anxiety And Depression

The early months after having a baby are physically and emotionally demanding. Interrupted sleep, ongoing aches and pains, hormonal changes, and the constant responsibility of caring for a newborn can leave many women feeling overwhelmed, anxious, or low.

Even when everything is going well, the combination of exhaustion and physical discomfort often raises stress hormone levels. This can affect mood, increase feelings of anxiety, and in some cases contribute to the “baby blues” or more persistent low mood. High stress levels have also been linked to reduced milk supply in breastfeeding mothers.

How I Treat It

When working with new mums who are feeling anxious or low, I focus on releasing the physical tension that feeds the stress cycle, particularly in the neck, shoulders, upper back, and jaw. I use a calmer, more restorative approach with steady, rhythmic techniques that help activate the body’s relaxation response. This lowers stress hormones and helps the nervous system settle.

Many clients notice they feel more relaxed and less on edge after a session, with the calming effects often lasting for several days. While massage is not a replacement for professional mental health support when needed, it can be a useful part of feeling more comfortable and resilient during the postnatal period. Click here for more on how massage can help with anxiety.

Massage For Improved Sleep

Sleep is one of the biggest challenges for new mums. Even when your baby does sleep for longer stretches, many women still find it hard to get proper rest. Lower back pain, tight shoulders from feeding positions, hip discomfort, and general muscle tension can make it difficult to get comfortable. On top of this, the physical and mental stress of the early months often keeps the nervous system in a heightened state, so sleep stays light and broken.

When you finally get a chance to sleep, the quality of that sleep matters. Poor quality rest leaves you more exhausted the next day, which in turn increases muscle tension and makes the following night even harder. It’s a cycle that many new mums get stuck in.

How I Treat It

When working with clients who are struggling with postnatal sleep issues, I focus on two things: reducing the physical discomfort that interrupts rest, and helping the nervous system settle.

I release the tight areas that commonly interfere with sleep such as lower back, glutes, hips, upper back, neck and shoulders. These are the muscles that take the most strain from pregnancy, birth, feeding, and carrying. I use a calmer, more restorative approach rather than deep, intense work, because the goal is to leave you feeling relaxed.

By lowering muscle tension and reducing stress hormone levels, the body is more able to shift into a proper rest state. Many new mums notice they fall asleep more easily and sleep more deeply in the nights following a session. While massage can’t give you more hours of sleep, it can help make the sleep you do get more restorative and reduce the physical barriers that keep waking you up.

You’ll notice some difference after the first session but over a few sessions, as the ongoing tightness reduces and your body starts to feel more balanced, the cumulative effect on sleep quality is often one of the benefits clients value most. Click here for more on how massage helps you sleep.

Woman sleeping deeply and peacefully in bed, demonstrating the improved sleep quality resulting from mobile postnatal massage in York

Important

Please check with your doctor or midwife before booking a postnatal massage, especially if you had a Caesarean section, experienced any complications during birth, or have any ongoing medical concerns. I always work within safe guidelines and will adapt the treatment to your stage of recovery.

Frequently Asked Questions

When is it safe to have a postnatal massage?

This depends on your individual recovery and the type of birth you had. After a standard delivery, many women feel ready for a gentle massage within 2–3 weeks. After a Caesarean section, it is usually best to wait until you have been given the all-clear by your doctor or midwife (commonly around 6 weeks). I always adapt the pressure, techniques, and areas treated to your stage of recovery.

Is postnatal massage safe if I’m breastfeeding?

Yes, it is generally very safe. Many breastfeeding mothers find massage helpful for relieving upper back and shoulder tension caused by feeding positions. I can easily work around any sensitivity in the chest area and will always check with you throughout the treatment.

Will the massage be painful?

No. Postnatal massage is much gentler than sports or deep tissue work. The focus is on releasing tension and promoting relaxation rather than intense pressure. I always work within your comfort levels and adjust immediately if anything feels too strong. Most new mums find the treatment soothing rather than uncomfortable.

Can massage help with C-section scar tightness?

Yes, once you have medical clearance. Scar tissue can become tight and restrict movement in the lower abdomen and surrounding areas. Gentle, careful work around the scar and the muscles that connect to it can help improve mobility, reduce pulling sensations, and support better core engagement. I only begin this type of work when it is appropriate and always proceed slowly.

How many sessions will I need?

This varies from person to person. Some women feel a clear improvement in comfort and mobility after 2–3 sessions. Others benefit from a short course of 4–6 treatments to support their recovery more fully, especially if they have significant back or shoulder pain. After the first session I will give you honest advice based on what I find.

Do you come to the house?

Yes. All of my postnatal treatments are mobile. I come to your home in York and the surrounding areas. This is often much more practical when you have a newborn, as you don’t need to arrange childcare or travel. You can also rest properly afterwards instead of having to drive home.

Summary

The weeks and months after giving birth place significant physical and emotional demands on the body. Lower back pain, upper back and shoulder tension, lingering muscle tightness, disrupted sleep, and raised stress levels are all very common.

Postnatal massage helps by releasing the overworked muscles, improving comfort during daily activities, supporting better sleep, and calming the nervous system. I take a careful, adapted approach that respects where you are in your recovery.

If you’re a new mum in York and would like some professional support to feel more comfortable in your body again, I’d be happy to help with a mobile postnatal massage at your home.

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Pain Relief Massage

Last Updated – June 2026

As a mobile sports massage therapist in York, I help many people who are struggling with ongoing pain and muscle tension.

Whether it’s stubborn lower back pain, tight neck and shoulders, aching hips, knee discomfort, or general muscle tightness that just won’t go away, I see these issues every day. Many of my clients have tried stretching, painkillers, physios, chiropractors or the occasional massage, only to find the relief doesn’t last.

After many years of practical experience, and having overcome my own long-term chronic pain following a serious car accident, I’ve learned that effective pain relief massage is about much more than just treating where it hurts. The best results come from understanding why the pain is there in the first place, whether it’s from poor posture, repetitive strain, old injuries, or muscle imbalances.

In this article, I explain how my personalised approach to pain relief massage works and the common issues I treat in York. Plus why so many local clients choose me for regular treatment in the comfort of their own home.

How Does Massage Treat Pain
Lower Back Pain And Sciatica
Tight Neck And Shoulders
Glute And Hip Pain
Pain Relief For Calves
Frequently Asked Questions
Summary
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How Does Massage Treat Pain

Your muscles and tendons are in use whether you are sitting at a desk or having a workout. And although lifting weights is more likely to result in a strain or injury, all can cause problems. Sitting, especially for long periods, shortens your hamstrings, calves and the muscles at the top of your legs. It also affects your lower back, neck and shoulders, especially if you have a lot of stress. This can also result in issues with your posture that leave you prone to tight muscles and knots, or it could come over time from the same repetitive movements leaving you with painful inflammation. If left untreated you could develop chronic aches, pains, strains and even trapped nerves.

A pain relief massage works by relaxing tight muscles, easing areas of tension, and helping to reduce inflammation. However, in my experience, the original issue is very often elsewhere in the body. This is why simply treating the painful area usually only gives limited or temporary benefits.

Instead, I focus on finding and treating the root causes, whether that’s muscle imbalances, compensation patterns, tight hips affecting the lower back, or poor posture from daily habits. This combined approach is what helps many of my clients get longer-lasting or even permanent results rather than temporary comfort.

So let’s look at some of the most common complaints I see and how I treat them.

Close up of back and shoulder muscle tension, illustrating the areas addressed during a remedial lower back pain massage.

Lower Back Pain And Sciatica

Although lower back pain and sciatica are not necessarily the same thing, they usually have similar causes. One of them is a slipped disc, which should always be initially dealt with by a visit to your doctor. By lifting something too heavy with improper form, you may have strained your back, leading to this pain, especially if you relied on bending at the waist instead of engaging your legs and core. Or it might have come on due to poor posture, weakened muscles or a muscle imbalance.

How I Treat It

When treating lower back pain, I don’t just focus on the lower back itself. I work on the muscles that run along either side of the spine (the erector spinae) to release deep tension and reduce inflammation in that area. However, in my experience, one of the most common and often overlooked contributors to lower back pain is tightness in the glutes. Many clients are surprised to learn that tight glutes (especially the gluteus medius and maximus) frequently pull on the pelvis and refer pain into the lower back. In many cases it can even run down into the sciatic nerve. By properly releasing the glutes along with the lower back muscles and addressing any related hip or pelvic imbalances, I’m able to provide much more effective and longer-lasting relief than just working on the back alone.

Tight Neck And Shoulders

There are two common causes of neck and shoulder pain. The first is poor posture from looking down at a screen or phone, especially while seated, as this puts your entire spine in an unnatural position, lengthening and weakening your trapezius and the muscles of your neck. The trapezius muscle extends across to your shoulders and down past your shoulder blades, where it can also cause pain. If you are sitting while watching TV or looking up at a computer monitor, this shortens the muscles instead. The result is usually pain, stiffness or knots, and it can even lead to headaches or migraines.

The other common cause of neck and shoulder pain is stress or anxiety. This can cause you to shrug your shoulders, clench your jaw or grind your teeth. Many people have this along with poor posture, which can lead to a lot of pain that causes headaches, migraines and poor sleep.

How I treat It

When treating neck and shoulder pain, I focus on three key things.

First, I work on reducing inflammation in the overworked and weakened muscles so they can regain proper strength and function. Second, I release the chronically tight muscles (particularly the upper trapezius, levator scapulae, and suboccipitals) to ease pain and help restore better posture. Third, I address the deep tension that often builds up from stress and anxiety, which many people hold in their neck and shoulders without even realising it.

By combining these elements (reducing inflammation, releasing tightness, and easing stress-related tension) I’m able to help clients achieve noticeable relief and improved mobility, not just short-term comfort.

A woman holding her neck in discomfort, highlighting the tight upper trapezius muscles treated with sports and remedial massage in York.

Glute And Hip Pain

If you have pain in your buttocks, also known as your glutes, it can often lead to pain elsewhere. This is because the buttocks are actually 3 different muscles known as the gluteus maximus, gluteus medius and gluteus minimus. These three muscles work together to lift your torso after bending forward at the waist. Walking, especially uphill, and jogging can lead to tight muscles, inflammation and even knots in your buttocks. But if you spend a lot of time sitting down they become shortened and weak due to the position you are in. This means that they have to work harder just to do their job, so other muscles have to assist them, which can result in lower back pain, pain in your hips or pain in your hamstrings.

How I treat It

When treating buttock (glute) pain and tightness, I start by releasing the superficial tight areas, knots, and any built-up inflammation in the gluteus maximus. This often brings quick relief, especially if the glutes have become shortened and overworked from sitting, running, or heavy lifting. I also focus on lengthening the tightened muscles to restore better mobility.

If there is deeper tension or referral pain (commonly felt in the lower back or down the leg), I carefully target the piriformis muscle and other deep hip rotators that are beneath the main glutes. These deeper muscles are frequently overlooked but are a very common hidden cause of glute pain and sciatica-like symptoms.

By working through both the superficial and deeper layers, I provide more complete and longer-lasting relief than just treating the surface muscles.

Pain Relief For Calves

Limited flexibility in your calf muscles, particularly the gastrocnemius and soleus, is a common cause of calf pain. These are at the back of your lower leg and can become tight and sore even from a sedentary lifestyle. Long periods sitting down puts your calves in a shortened position which can lead to pain in your feet. Ill-fitting or unsupportive footwear can also be a contributing factor. Exercise, running or walking uphill can make things worse and result in knots, inflammation or even strains. Issues that cause calf pain can also affect your walking action which can lead to developing pain in your shins. If left untreated this could go on to cause shin splints which can be a chronic and painful condition.

How I treat It

When treating calf pain and tightness, I start by focusing on reducing inflammation and increasing flexibility in the calf muscles. In many cases, there are also specific areas of greater tension or knots (trigger points) within the calves that are causing pain. These tight spots often refer pain to the ankle, knee, shin, or even the feet. By carefully releasing these deeper areas of tension, I relieve not just the calf pain, but also the related discomfort in the ankle, shin, and knee that many runners experience.

This targeted approach helps restore better muscle function and flexibility, which is especially important for runners and people who spend a lot of time on their feet.

A close-up of hands massaging a tight, painful calf muscle, highlighting the area treated for shin splints and calf strains in York.

Frequently Asked Questions

How long does a pain relief massage session last and how often should I have one?

I offer 60, 90, and 120-minute pain relief massage sessions. Most clients start with 60 minutes, but I recommend 90 minutes if you have multiple problem areas or long-standing tension.
For noticeable results, many clients begin with weekly sessions for the first 3–4 weeks. Once the main pain and tension have reduced, some move to maintenance sessions every 4 weeks. During your first session I will assess your body and give you honest, personalised advice on the best frequency for your specific situation.

What’s the difference between a pain relief massage and a normal relaxation massage?

A relaxation massage is mainly for stress relief and general wellbeing. My pain relief massage is more clinical and targeted. I focus on finding and treating the specific muscles causing your pain, releasing deep tension, and reducing inflammation. I also use my Advanced Personal Training background to include corrective exercises so the results last longer. This is why many clients get significantly better and longer-lasting relief.

Will the massage be painful?

No, as I always work within your comfort level. Some areas that are very tight or inflamed may feel intense at first (often described as nice pain), but it should never be sharp or unbearable. I check with you regularly throughout the session and will immediately adjust the pressure if needed. Most clients are surprised by how little my massages hurt.

Can you help with chronic long-term pain or is it only for recent injuries?

I regularly help clients with chronic, long-term pain, sometimes that they’ve had for many years. Whether it started from an old injury, poor posture, repetitive strain, or a past accident. I treat it by focusing on releasing tightness and correcting the movement patterns that keep the pain going. Many clients who had given up hope of improvement notice real progress after a few sessions.

Is mobile pain relief massage as effective as going to a clinic?

In my experience, it is often more effective for pain relief. You’re in your own familiar environment, which allows deeper relaxation. There’s no stressful drive home afterwards that can quickly re-tighten the muscles I just worked on. Many clients report waking up the next morning with noticeably less pain and stiffness because they could rest properly after treatment.

What conditions or areas of pain do you commonly treat?

I treat a wide range of pain issues including lower back pain, neck and shoulder tension, sciatica, hip and glute pain, knee pain, calf and shin pain, headaches, and general muscle tightness. I also help with pain related to old injuries, poor posture, desk work, sports, and post-surgery recovery. During your first session I’ll assess your body and focus on the areas causing you the most problems.

Do I need to be in severe pain to benefit from a pain relief massage?

No. Many of my clients come because they have a constant dull ache, stiffness, or tightness that affects their daily life, sleep, or ability to exercise. Early intervention often prevents small problems from becoming chronic, severe issues. If something just doesn’t feel right or keeps coming back, it’s worth getting it treated.

How soon after a session will I feel the benefits?

Many clients feel some relief immediately after the session. However, the full benefits often become more noticeable within the next day or two as inflammation reduces and muscles loosen. Some people feel a bit of soreness the following day (similar to DOMS after a workout), which usually settles quickly and is followed by improved mobility and reduced pain.

Summary

With the right treatment, almost any muscle in the body can benefit from a targeted pain relief massage — not just the areas I’ve mentioned in this article. Even if the original issue was a slipped disc, broken bone, surgery, or an old injury, the surrounding muscles and soft tissue often become tight, inflamed, and restricted over time. This secondary tension is frequently what keeps the pain going long after the initial problem.

I treat pain by focusing on releasing these tight, overworked muscles and addressing the compensation patterns that develop. This helps reduce pain, improve mobility, and allows many of my clients to sleep better and quickly return to the daily activities they enjoy.

Book A Pain Relief Massage At Home

If chronic lower back pain, persistent shoulder stiffness, or postural muscle tightness are limiting your daily activities, a targeted mobile treatment can help identify and relieve the underlying soft tissue restrictions rather than just masking the symptoms.

I provide a fully equipped mobile sports, deep tissue, and therapeutic massage service across York, bringing professional treatment directly to your home. Receiving targeted pain relief treatment in your own space eliminates the stress of post-massage driving, allowing your muscles to remain relaxed and boosting the overall recovery effect.

To book or discuss your symptoms contact me on 07713 250352 or email david@massageinyork.co.uk or read more information on booking.

Table Of Contents

Why You Need Me As Your Massage Therapist

How I Work Differently As A Massage Therapist

My Approach

Frequently Asked Questions

Summary

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Table Of Contents

What Is A Neck And Shoulder Sports Massage

Why Have A Sports Massage?

How I Fix Headaches With A Sports Massage

Sports Massage For Stress And Anxiety

Neck And Shoulder Massage For Jaw Pain

How I Can Improve Your Posture

Frequently Asked Questions

Summary

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Benefits Of Massage #1 – Relaxation

Benefits Of Massage #2 – Rehabilitation

Benefits Of Massage #3 – Treatment Of Back & Neck Pain

Benefits Of Massage #4 –Prevention Of Migraines & Tension Headaches

Benefits Of Massage #5 – Relief Of Stress, Anxiety & Depression

Benefits Of Massage #6 – Improve The Immune System

Benefits Of Massage #7 – Increased Range Of Movement

Benefits Of Massage #8 – Improve Athletic Performance

Benefits Of Massage #9 – Treat Insomnia

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Table Of Contents

How Often Should You Get A Massage For Relaxation

How Often Should You Get A Massage For An Injury

How Often Should You Get A Massage For Chronic Pain

How Often Should You Get A Massage For Sport Or Exercise

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Table Of Contents

What Causes Neck Pain

Neck Pain Caused By Sitting

How I Treat It

Neck Pain Caused By Mobile Phone Use

How I Treat It

How I Treat Neck Pain In General

My Assessment Process

The Treatment

Why Having Treatment at Home Makes a Big Difference for Neck Pain

Long-Term Results

Frequently Asked Questions

Summary

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Table Of Contents

Massage For Lower Back Pain

How I Treat It

Massage For Upper Back And Shoulder Pain

How I Treat It

Massage For Hormone Regulation

How My Massages Help

Other Benefits Of Pregnancy Massage

Improved Circulation

Reduced Muscle Tension and Better Flexibility

Better Sleep

Stress and Mood Support

Support for Sciatica-Type Symptoms

Help with Everyday Movement

Important

Frequently Asked Questions

Summary

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Table Of Contents

What Is The Rotator Cuff?

How The Rotator Cuff Can Cause Shoulder Pain

How I Treat Rotator Cuff Shoulder Pain

Other Causes Of Shoulder Pain

Frequently Asked Questions

Summary

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Table Of Contents

What Is Cellulite?

What Causes Cellulite

Treatment

Exercise

Diet

Reduce Stress