Massage and insurance: how Health Shield claims work

Complementary treatment, or complimentary treatment?

What if I told you that your employer would pay for you to have a massage session?

That’d be pretty good, wouldn’t it.

Believe it or not, every month I have multiple clients who do this, through something called an employer cash plan, and the process is actually very straightforward. Many clients ask whether it will cover a massage, and the short answer is: often yes, but only if the practitioner and paperwork meet the insurer’s rules.

This guide explains all the details of how to use this cash plan to book fully claimable massages with me, at my Southville massage practice

The Employer Cash Plan

So what is an employer cash plan anyway?

Sometimes also called a corporate health cash plan, it is a company-funded benefit that helps staff reclaim the cost of everyday health and wellbeing expenses, provided it’s included in the policy. Premiums are paid on a monthly or annual basis, and typically range from around £100 - £250 per year.

Now, before you get too excited, I should mention that currently only around around 6% of UK employers offer this, however a recent survey found that 26% of employers are considering introducing a health cash plan within the next three years. This is due to a significant amount of positive feedback from companies who have trialled the scheme, allowing employees to access dental or optical treatments, but also complementary treatments like physiotherapy and — you guessed it — massage.

It is not private medical insurance. Instead, employees pay for a treatment up front (for example a 60- or 90-minute massage, physio visit, or an optical test) then submit the paid receipt to the cash-plan provider for reimbursement, up to the plan limit.

So if you’re one of the fortunate 6%, you can start right away, but if not, then keep an eye out for updates to your company policy. It is highly likely that this will become more commonplace in the coming years.

How Health Shield works

So how does it work, and how can you get started?

There are a number of cash plan providers active in the UK, but in this article, I will be talking about my experience with Health Shield. Why? Simply that every one of my several clients who benefit from this scheme are doing so with Health Shield, so I can only assume that they are the most widespread provider — at least in the Bristol area, where I run my massage practice.

Here’s what I know:

Health Shield’s plans often include a “therapy” category that will cover massage — but only when the therapist holds an accreditation recognised by Health Shield. For massage therapists like myself, this usually means membership of a governing body such as MTI, where I hold my accreditation.

Claims are only eligible when the therapist’s qualification and insurance meet those standards, so before you go off booking massages and other complementary therapy treatments, you must check whether the therapists you’re choosing are eligible for this scheme.

If you’re not sure, just send them a quick message asking whether they’re“ Health Shield-friendly”

Once this has been confirmed, a typical claim workflow looks like this:

1. Employee books and pays the therapist directly

2. Therapist issues a receipt with the required details

3. Employee uploads the receipt to Health Shield’s online portal or app

4. Health Shield reimburses the employee up to the plan allowance

Simple, right? Now let’s take a look at what information needs to be included on the receipt

What your Health Shield receipt must show

When you ask for a receipt, make sure it contains the information requested by your cash-plan provider. A complete Health Shield receipt typically includes:

• Your full name (the employee)

• Date of treatment and confirmation of payment

• Treatment description and duration (e.g. “60-minute massage”)

• Therapist’s full name and business address

• Therapist’s governing body / registration (e.g. MTI)

• Therapist’s public liability or professional indemnity insurer details

• Practice or therapist contact email/phone (so the provider can verify if needed)

Many therapists, including myself, attach a PDF copy of their accreditation and a short insurance statement when emailing receipts, to speed up verification time.

As the client, you can help by mentioning Health Shield at your first enquiry or when booking the session so that I can prepare the correct paperwork ahead of time. Avoid leaving it until after the session, since this can cause minor delays. Also, be sure to submit a complete receipt first time. Incomplete claims are the most common cause of slow reimbursements, so ensure your claim is valid, and it should run smoothly.

Why it matters

If your employer offers a cash plan, it’s a sensible, cost-effective way to look after your health.

There are many good reasons to use it for complementary treatments such as massage,

Massage can help support deep relaxation, and even a single session can have a measurable short-term impact on things like joint pain and muscle tension, which are common (and very treatable) side effects of spending many hours per day working at a desk. Massage can also improve the quality of your sleep and let’s face it, is something we can all benefit from.

I have some clients who see me for a one-off annual treatment, because they’re able to have it fully covered, and I have others who see me more regularly that use it to lower their average cost of treatment over the course of the year. You don't even need to choose the style of massage beforehand; you can simply book the time with me, and we'll tailor the treatment to your needs on the day you visit.

Just ask me for a Health Shield receipt and I’ll provide my all the information you need to claim back the cost of treatment, including my MTI accreditation and insurance details.

After all, if your company want to look after you, then why not treat yourself to a massage on the house

If you're eligible for an employer cash plan, then feel free to get in touch with me to book a holistic massage treatment

Massage for Young People with Additional Needs and Neurodivergence

Understanding neurodiversity and massage

Neurodiversity is an increasingly widespread terminology that refers to the cognitive differences between how people think, learn and behave. It holds that there is no single, ‘right’ way for a brain to function, and this perspective challenges traditional conventions that often pathologise these differences; instead promoting acceptance, accommodation, and appreciation of diverse cognitive styles. 

It invites us to think differently. Instead of trying to figure out how a neurodiverse person might fit into our system, we are beginning to think more and more about how to adapt our systems to better include and support this person.

For many young people who are neurodiverse, including those on the autism spectrum or with other additional needs, the world can sometimes feel overwhelming: lights, sounds, textures, and social expectations all demand extra energy and focus.

Young people such as these can benefit deeply from supportive, sensory-based therapies such as massage, which offers a way to help the body and mind rest. A calm, predictable space can help someone reconnect with a sense of safety in their own body.

How massage can support young people

For many children and teenagers with autism or other additional needs, life in a world not designed around their sensitivities can be tiring. As recognised by a number of research-driven healthcare organisations, regular relaxation and supportive touch can ease anxiety and help regulate sensory experiences.

Held pressure is particularly beneficial. It helps the nervous system settle and can encourage a feeling of safety in the body. Additionally, deep relaxation and therapeutic touch is shown to be helpful for managing stress and promoting sleep, both of which are vital for overall health, and apply to people of all ages. This can be useful in a variety of contexts, including things like exam stress and other day-to-day challenges.

These benefits extend beyond the treatment room. Many young clients show improvements in self-esteem, focus, and the ability to better regulate emotions.

Creating a safe, compassionate, and individual experience

Each person’s experience of life is unique. That’s why every session is tailored with care, curiosity, and flexibility. For young people under 18, a parent or carer remains in the room throughout the session, often listening to music or reading to maintain both comfort and privacy. Sessions are always young person-led, and I talk to them directly, rather than through their parent.

Before the treatment begins, I explain what to expect in clear, simple language, checking that everything feels comfortable. Some young people may be having their very first massage, so establishing safe touch, boundaries, and a sense of agency is key. We regularly pause, review, and adjust the approach together, and this helps the client feel involved and heard throughout the process.

My approach 

Working with young clients means being attuned and adaptable. My approach is rooted in compassion and understanding, informed by a specialist course in supporting children with Special Educational Needs (SEN), which I completed in 2024. I take time to listen to each young person and their parents to find out which approach feels most supportive, and I always aim to work without assumptions and with curiosity.

In the massage appointment, each session evolves in response to the individual’s requirements that day. After each session, we talk about what worked well, what could be refined, and any changes that might help next time. This collaborative, responsive approach allows for trust and genuine connection to build over time.

Supporting wellbeing in Bristol 

For me, massage for young people with additional needs is about offering recognition, respect, and a secure space to experience deep rest.

At my Southville practice in Bristol, I aim to create a supportive environment that can help neurodiverse young people feel more comfortable and confident within themselves. For many, it is also their first introduction to the world of massage, so I aim to create an experience that is gentle and welcoming. Additionally, everyone has their own preferred language, and it’s always evolving. If there’s a way you’d like me to refer to you or your young person, just let me know. I’m happy to use whatever feels best for you.

If you’d like to learn more about how holistic massage can support a young person with additional needs, then please feel welcome to get in touch to discuss what might work for them.

Can Massage Help: IBS?

Can Massage Help: IBS?

Irritable Bowel Syndrome (IBS) is one of the most common digestive conditions in the UK, and it affects an estimated 1 in 10 people at some point in their lives. The experience varies from person to person, but as the name suggests, it’s pretty uncomfortable, can be frustrating, and is disruptive to daily routines.

Although massage therapy isn’t a cure for IBS, it may offer meaningful support for those managing its symptoms, particularly when stress is a known trigger.

What is IBS and how does it affect the body?

IBS is a functional gut disorder, meaning it affects how the digestive system works rather than causing structural damage. The NHS lists IBS symptoms as including abdominal cramping, bloating, constipation, or diarrhoea, and beyond this, it can also be linked with fatigue and mental health challenges.

Stress plays a significant role in the condition. Emotional tension can exacerbate gut sensitivity, and people with IBS often report that symptoms worsen during anxious periods. This mind-body connection suggests that treatments focusing on the nervous system, like massage, may have something to offer.

How can massage help with IBS pain relief?

Massage therapy is well known for reducing stress, calming the nervous system, and promoting relaxation, effects that are particularly beneficial for people living with IBS. 

Massage can be used to stimulate the vagus nerve, which is a key communication pathway between the brain and the gut, shifting the body from ‘fight or flight’ mode into a more restful ‘rest and digest’ state.

A calmer nervous system may reduce the frequency and intensity of IBS symptoms. In addition, gentle abdominal massage can relieve tension, and ease bloating and the passage of gas in the digestive tract.

Some clients also report that regular massage helps balance their mood and improves their overall sense of wellbeing, both of which can affect gut health.

How to incorporate massage in IBS treatment

My clients in Southville often come for regular monthly sessions as part of their long-term self-care routine. Some use it as a way to manage anxiety, balance their mood, or reduce stress, and while I reiterate that massage therapy isn’t a cure for IBS, several have reported a reduced sensitivity to digestive symptoms. Used as part of a wider IBS treatment schedule, massage can be a powerful tool for improving quality of life. Each massage is tailored to the individual, and a holistic approach is central to my practice.

If you’re living with IBS and looking for complementary ways to manage symptoms (particularly stress) massage therapy could be a valuable addition to your self-care strategy. Feel free to get in touch and organise a consultation or book your first appointment today.

End of Summer Festival Reflections

A Summer of Festivals and a Fresh Start for Autumn

As summer draws to a close, I’ve been reflecting on what has felt like a truly vibrant season of festivals and community. Each year, September brings with it a familiar sense of renewal. Perhaps it’s a holdover from “back to school” days, but for me, autumn always feels like a fresh start. After the busy, joyful whirlwind of summer, I find space to pause, take stock, and consider what I’d like the next season to look like.

This summer was filled with wonderful festival experiences, each one offering something unique. I massaged at five festivals in total this summer. Here are some reflections on the last three, which took place in August.

We began with Wilderness Festival, set around a beautiful lake. Morning swims became a refreshing ritual before the day’s work began. This year, there were fewer therapists in the wellbeing area, which made it smaller than usual, but it gave us the chance to really connect with those around us. One of the joys of festival life is the spirit of exchange, and we loved trading massages for coffee and food throughout the week. It is those little moments that make the experience so special.

Next came We Out Here, a festival that has held a place in my heart since its beginning in 2019. Full of jazz and set in shady woodland, its wellbeing area is always a highlight. This year, we promised ourselves to take longer afternoon breaks, so we could soak up more of the daytime music. A standout moment was hearing Nala Sinephro play the harp. It was absolutely magical. With so many friends from Bristol also there, it felt like a joyful reunion.

The season rounded off with Shambala, a festival I had long been excited to experience. The healing area there is extraordinary, beautifully curated, with organisers who genuinely care for both therapists and festival-goers. It was inspiring to be among so many practitioners offering such a wide variety of healing approaches. Shambala is also known for its playful creativity. On one day, everyone dressed in green, and another was themed around puns, with costumes as witty as they were inventive.

What I love most about working at festivals is being immersed in nature. Waking up to birdsong, stepping out of the tent into the morning light, cooking outdoors, and feeling the rhythm of the days unfold all feels deeply restorative. Festivals also offer a chance to bring care and comfort to people who may be experiencing overwhelm or discomfort. Sometimes, we give someone their very first massage. Other times, we ease the sore shoulders or tired backs of those who have danced long into the night. Being that little sanctuary in the midst of it all is something I truly cherish.

It has been a fabulously sunny summer, filled with music, connection, and countless small, joyful moments. Now, as autumn begins, I am looking forward to carrying that energy forward into a season that always feels like a new chapter.

We will definitely be returning to festivals next year, so keep an eye out for where we will be. For now, I am embracing the fresh start that September brings, with gratitude for everything the summer has given.

Massage for seniors

Massage for seniors

As we grow older, staying active, independent, and connected to our bodies can become more of a challenge. Tasks that once felt effortless, like getting out of a chair, going for a walk, or standing for long periods may begin to demand more energy and attention.

While staying active and engaged remains vital, it’s just as important to find supportive practices that meet the body where it is, without pushing too hard or causing strain. With the right support, it’s possible to feel comfortable and confident well into later life. 

Massage for mobility

Maintaining mobility is a key concern for many of my older clients. When working with fragile skin or joint pain, the goal is to encourage more fluid movement and reduce the risk of falls or injuries. 

Many seniors live with chronic conditions like arthritis, and gentle massage can offer significant short-term relief, reducing pain and stiffness by encouraging movement around affected joints and relaxing the surrounding muscles. It’s not about deep pressure; it’s about thoughtful, precise work that addresses discomfort without aggravating symptoms. 

Many of my clients are in their senior years, and I have seen how massage can be a welcome complement to medical treatment for arthritis and mobility issues. Regular sessions help them stay active, whether that means walking the dog, gardening, or simply feeling steadier on their feet.

Massage for emotional well being

Holistic massage can do much more than soothe aching joints and muscles. It can be a powerful source of emotional support for seniors too. In later life, experiences of loneliness, grief, or isolation can become more common, especially for those living alone or far from family. In these cases, safe, respectful contact plays an important role in bringing comfort, and a renewed sense of being cared for. 

Even a short session can help ease anxiety, lift mood, and create a feeling of calm. For many elders, this simple act of kindness through touch becomes a meaningful part of their emotional wellbeing.

Research from the Eindhoven Institute of Technology supports the benefits of touch and relaxation in older adults, highlighting its role in reducing anxiety, enhancing sleep, and improving overall quality of life.

Home massage for seniors

For seniors with limited transport options or health concerns, home massage can be a game-changer. Receiving treatment in familiar surroundings is convenient, helps to reduce the stress of going somewhere new, and makes regular massage more accessible. I offer home massage to several of my senior clients. For these sessions, I bring everything needed for a full holistic massage experience, including oils, calming music, and a table or massage chair.

For those who find it difficult to lie on a massage table, chair massage for seniors is an excellent alternative. Fully clothed and upright, this approach is ideal for short, focused sessions that provide welcome relaxation and relief. Chair massage is particularly useful in care homes, community centres, or events where time and space are limited. It’s a practical way to introduce massage to new clients or to provide ongoing support in a flexible format.

Final thoughts

Massage can be a powerful part of healthy ageing. From my professional practice in Southville, Bristol to home massage for my senior clients, to chair massage for clients with mobility limitations, I have seen how positively therapeutic touch can be a part of daily life.

If you’re curious about how massage can support you or a loved one, please feel encouraged to get in touch to discuss how to find the right approach for you.

Massage vs. stretching

Massage vs. stretching: Which is better?

Massage and stretching. They both feel like they do similar things, right? They are each common strategies to improve flexibility, reduce pain, and enhance overall musculoskeletal health. 

But how does it actually work and why are they different? 

Recent research indicates that both massage and stretching yield similar advantages in flexibility and pain relief, but their optimal use may differ depending on individual needs—especially for targeted routines such as stretching for back pain and spine flexibility. Let’s take a look!

Massage vs stretching for flexibility

Here’s four ways massage helps increase flexibility in muscles and joints:

• Massage warms muscles and connective tissues, making them more pliable. 

• Pressure techniques like kneading and myofascial release relax tight muscles and stretch fibres. 

• Deep massage disrupts collagen buildup and realigns scar tissue, improving tissue elasticity.

• Stimulating the lymphatic system helps clear excess fluid and metabolic byproducts, reducing joint stiffness and facilitating smoother movement.

In contrast, stretching primarily elongates muscles directly and shows significant long‑term flexibility benefits. 

• Static stretching holds muscles at a lengthened position, reducing muscle–tendon stiffness and enabling greater stretch tolerance.

• Dynamic stretching also promotes elasticity by taking joints through their full range of motion, improving muscle pliability.

• Regular stretching can reorganise connective tissues and improve tendon elasticity after just two weeks.

• Posture and movement efficiency benefit from regular stretching.

Massage vs stretching for pain management

Massage therapy alleviates pain through the following mechanisms:

• Stimulating large sensory fibres can inhibit pain receptive signals, effectively ‘closing the pain gate’ to your brain.

• Massage may also influence inflammatory signalling, which reduces chronic pain in conditions like osteoarthritis

Stretching has similar advantages:

• Regular stretching eases compression on nerves and reduces pain sensation, as seen in chronic musculoskeletal cases 

• Regular stretching improves flexibility and alignment—especially in the hips and lower back. This enhances posture and decreases mechanical stress on your body.

Massage vs. stretching: Which to choose?

• Bottom line: Massage can provide a quick, temporary range-of-motion boost, especially when used alongside stretching. Its benefits take effect very quickly, but are also relatively short-lived. For lasting flexibility gains, consistent stretching is essential, offering structural and neuromuscular adaptations that maintain joint mobility in the long-term.

• Time efficiency: Massage can deliver flexibility gains in under two minutes per muscle group, whereas static stretching often require isolating specific muscles or muscle groups, and performing a series of longer holds.

• Self-application: Stretching can be performed independently without equipment, and the entire body can be covered. Self-massage can similarly work to an extent, and there are tools like foam rollers and massage devices to help out, however the benefits of massage performed by a skilled therapist far exceed these options.

Integrating both for optimal results

As is often the case, a holistic approach is best. Massage is a wonderful tool for relief and short-term gains in flexibility, but if you combine regular massage sessions with a tailored stretching regimen, this will give you the best conditions for effective long-term maintenance.

This integrated strategy supports injury prevention, pain management, and ongoing flexibility improvements, especially for those with chronic back stiffness or recovering from injury. 

By understanding the complementary benefits of massage and stretching, you can tailor your self-care routine to match your goals—whether that’s boosting flexibility, alleviating back pain, or enhancing athletic performance.

Massage At Festivals

Festival Massage

It’s May, and festival season has officially begun!

As many of you know, I’ve been massaging at festivals regularly since 2016. And since 2019 I have been running my own massage tent with my friend and fellow massage therapist, Charlie.

We have a beautiful cream canvas Lotus Belle tent that we set up as a massage studio called Kosia.

The tent is absolutely fantastic for this; it’s beautiful to look at and a dream to massage in. With a diameter of five metres, it’s large enough to comfortably fit two massage tables, and we offer a range of treatment options including holistic, deep‑tissue, parent‑and‑child, and couples massages.

The Kosia tent is a real sanctuary to spend time in. We have cushions, rugs, teal and gold bunting and comes complete with a beautiful hand‑sewn sign that draws a lot of compliments from massage clients and passers-by alike.

Festival line-up 2025

Over the years we’ve taken Kosia to more festivals than I could count, so here are five events where you can find us this season:

Shindig Festival
22–25  May, Wiltshire

Glastonbury Festival (I will be supporting Outsiders, an accessibility focused charity in the Spring Field)
25–29  June, Somerset

Wilderness Festival
31 July – 3 August, Oxfordshire

We Out Here Festival
14–17 August, Dorset

Shambala Festival
21–24 August, Northamptonshire

Festival season runs from late May to early September, and it’s a really exciting part of my year.

Typically, we pay for our festival pitch months in advance, then we arrive on-site, set up the Lotus Belle tent, and take bookings as we go. I have also joined other massage crews at festivals. Glastonbury Festival provides free massages to people with additional needs, in the Spring field, and I have worked on this team several times.

It can be pretty full-on; each event takes up most of the week, when you take into account preparations, travel, setup, and all the unforeseen challenges that frequently pop up. This applies not just to the Kosia massage setup, but also to our own festival experience. 

We have to be self-sufficient and prepared for anything, although at this point, we’d like to think that we have the whole operation pretty well dialled in.

I love being outdoors, love the vibrancy of festivals- so running our own massage tent at festivals is a match made in heaven for me. Looking ahead, we’re planning to make our Kosia massage tent available for weddings and private events—so if you’d like to book us for your special day, please do get in touch!

Massage and the Vagus Nerve

If stress management is getting on your nerves, then this article is for you! Today, we take a look at the vagus nerve, a key component of your body’s complex neurology, that plays a crucial role in your ability to relax, manage stress, and maintain overall well-being. 

What is the vagus nerve?

The vagus nerve is one of 12 cranial nerves in the body, meaning that it connects your brain with other body parts. Each of these cranial nerves is actually a pair of nerves, and they perform all sorts of tasks from relaying sensory information, to moving muscles, and regulating gland function. Located in the neck, the vagus nerve is one of the longest and most essential nerves in the body, and is interesting because it has both sensory and motor functions.

From a sensory point of view, the vagus nerve provides feeling to parts of your ear, throat, and voice box. It helps you taste with the back part of your tongue and also senses activity in the heart and digestive system.

From a motor function perspective, it controls most of the muscles that help you swallow, speak, and move your soft palate and voice box, as well as reflexes like coughing, sneezing, swallowing, and vomiting.

What does the vagus nerve do?

Our autonomous nervous system covers all the things that our body does automatically for us, like digesting, breathing, and dilating our pupils. This nervous system is divided into two sections, the sympathetic nervous system, and the parasympathetic nervous system.

In simple terms, the sympathetic nervous system activates the fight or flight response during a threat or perceived danger, and the parasympathetic nervous system controls your ability to relax, and restores the body to a state of calm. It helps regulate vital functions across most of your most important organs.

The vagus nerve is a major part of our parasympathetic nervous system, and enables your organs to do the following things:

Heart - Slows down the heartbeat.

Lungs - Narrows the airways when needed, slowing down breathing.

Liver - Stimulates bile release for digestion.

Stomach - Controls the muscles that move food through the digestive tract

The vagus nerve is also major part of the inflammatory reflex that controls your immune response to pathogens and tissue injury and, in recent years, there has been a lot of new research into the connection between the gut and brain, to look for links with conditions such as obesity and depression.

Essentially, the vagus nerve helps your body stay balanced, functioning, and resilient.

How does this relate to massage?

All of this is to say a little more than simply, “having a neck massage really helps you to relax!” Although it is nice to understand scientifically why this is so. In the short-term we can easily see how a neck and shoulder massage can induce a state of calm, but the benefits are more far-reaching than just this.

In the long-term, chronic stress, anxiety, or trauma can cause the vagus nerve to become underactive. This results in a persistent "fight or flight" state, where the body remains in a heightened stress mode, causing a range of issues such as irritability, fatigue, and digestive problems. There are effective medical treatments like vagus nerve stimulation (VNS), which involves inserting a small electrical pulse generator under the skin of the chest to directly stimulate the vagus nerve.

However, a far less invasive option is to regularly massage areas associated with the vagus nerve, such as the neck, throat, and shoulders. The evidence suggests that if you suffer with chronic stress or anxiety, then having regular massage sessions which focus on these areas can activate the parasympathetic nervous system, and unlock many of its benefits, including improved emotional regulation, lower anxiety, and better sleep.

Try a vagus nerve massage in Bristol

Regular vagus nerve massage can be a natural, non-invasive, and effective tool for anyone seeking long-term stress management techniques to incorporate into their self-care routine.

One of the benefits of holistic massage therapy is that sessions can be customised to suit your needs. You could focus entirely on vagus nerve stimulation, or incorporate it as a regular portion of your scheduled massage treatment, and see what kind of a difference it makes to managing stress.

I invite you to try a vagus nerve massage, and see how it makes you feel. This simple practice can help you reconnect with your body and mind, creating a deep sense of relaxation and emotional balance.

Whether you are a regular client at my Southville massage practice, or someone who’s interested to explore this for the first time, please feel free to get in touch with me and discuss how vagus nerve massage could work for you.

Can Holistic Massage Help: Lower Back Pain?

Can Holistic Massage Help: Lower Back Pain?

Lower back pain is something many of us are unfortunate enough to have experienced in our lives. At best, it’s an unwelcome discomfort, and at worst it’s a debilitatingly painful affliction that can severely impact your quality of life. Fortunately, massage can help provide relief and rehabilitation, putting you firmly on the road to recovery. Here’s how.

Causes of lower back pain

Lower back pain is one of the most common health complaints, with millions of people suffering from it worldwide. Let’s look at a few things that can cause it:

Poor posture - In today’s computer-oriented workplace, sitting at a desk with poor posture for many hours a day can have long-term effects on your back health. Slouching forwards puts pressure between your shoulders, and unwanted strain on your upper and lower back.

Muscle strain - Overexertion lifting weights at the gym, or repetitive actions that cause spinal impact, like  marathon training or horse riding. Sports where you twist your spine, such as tennis and golf, and even enthusiastic gardening can result in pushing your body just a little further than it will willingly go.

Injury - An awkward fall, skiing accident, or even slipping into a muddy puddle during a dog walk. It happens to the best of us, and the effect is immediate, and intense.

Lower back pain associated with these factors is typically localised in the lumbar region — the spinal area near your belt line or waist. The symptoms can present themselves as a dull aching sensation, or sharp pain confined to the lower back. You may experience stiffness, spasms, or limited mobility.

Is my back pain sciatica?

I’d like to briefly mention a condition that has a lot of similarities with lower back pain, called sciatica. Sciatica is caused by compression or irritation of the sciatic nerve, which is the longest nerve in the human body, starting in the lower back, and extending down through the buttocks, hips, and the back of each leg, ending just below the knee. Sciatica can be caused by a herniated disc, chronic poor posture, inflammation, or anything that impinges on the sciatic nerve. Symptoms include shooting or burning pain that radiates along the sciatic nerve pathway, often accompanied by numbness, tingling, or muscle weakness in the affected leg.

Massage can also be used to treat sciatica with great effect, however since it is a condition that more directly relates to the nervous system than the muscular system, we will save this for a future blog post.

Holistic massage for lower back pain

Muscle relaxation -  Muscle tightness can lead to restricted movement and additional discomfort, and techniques like deep tissue massage or myofascial release can target specific muscle groups to alleviate tension and lumbar pain, helping to reduce the strain on the lower back and surrounding muscles.

Pain management - Massage therapy stimulates the body’s production of endorphins, which are natural pain-relieving chemicals. This helps to reduce pain perception and encourage a sense of well-being, making regular massage an effective pain management strategy for chronic lower back pain.

Stress reduction - Chronic pain can have secondary effects like stress and tension, which can exacerbate the pain itself. In addition to its immediate physical effects, holistic massage helps to reduce stress and improve mental well-being. Breaking the cycle of tension that can occur with chronic lower back pain is an important step in overcoming it.

Techniques for treating lower back pain

Many different massage techniques can be used to target lower back pain, and here are three which I regularly use in my Southville holistic massage practice:

Deep tissue massage - This technique focuses on applying pressure to the deeper layers of muscle and connective tissue in the lower back and surrounding areas, targeting chronic muscle tension and stiffness.

Trigger point therapy - In trigger point therapy, pressure is applied to specific areas in the lower back where there are muscle knots or tight spots. These points can cause lumbar pain locally or referred pain elsewhere in the body so, although it can seem counter-intuitive, sometimes lower back pain can be treated by massaging other areas of the body such as the glutes, abdomen, or hamstrings.

Myofascial release - This technique targets the fascia, a connective tissue surrounding muscles. Releasing fascial tension, can improve range of motion and flexibility, providing a welcome respite from stiffness and muscle tightness in the lower back.

Treat your bad back in Bristol

When it comes to dealing with lower back pain, massage can work extremely well as part of a comprehensive pain management plan, which may also include stretching, exercise, and physical therapy. If you are based in Bristol or Southville and are interested in exploring how holistic massage can help with your lower back pain, feel free to reach out and book a session.

Massage is your secret weapon for marathon training

Massage for pre-marathon care

Winter may already be here but brace yourselves—marathon season is coming! This month, thousands of keen finishers have taken to the streets, decked out in fresh running gear and fuelled by electrolytes and new year’s resolutions.

There are many elements to a good marathon training plan. While running-focused exercises, diet, and hydration usually take the spotlight in pre-race prep, holistic massage can be the ace up your merino wool base-layer sleeve.

Managing muscle recovery, preventing injury, and keeping stress levels in check are all essential to successful preparation so, whether you are aiming for a personal best or just trying to get over the line in one piece, here’s why incorporating massage into your marathon training plan can be your secret weapon.

Muscle recovery

During training, muscles endure repeated strain, which can lead to tension, soreness, and tightness if not managed well. Did you ever have a great session only to wake up the next day in agony? No pain no gain, right? Well, if it means that you’re unable to train, and forced to take precious days off, then this is no good. Consistency is key

A recent review of studies found that massage therapy can be highly effective in improving flexibility and relieving delayed onset muscle soreness (DOMS) after long runs or intense training sessions. Massage also reduces inflammation in soft tissues, allowing your muscles to bounce back faster after each run.

Injury prevention

Preventing injuries is key to keeping your marathon training plan on track. Common problems among runners include shin splints, IT band syndrome, and runner’s knee, and injuries often arise from muscle imbalances, tightness, or overuse. Massage works to address muscle imbalances that develop when one part of the body overcompensates for another, and this targeted attention can relieve strain and help your body maintain better alignment during training.

Reduce stress

Preparing for a marathon is as much a mental challenge as it is a physical one. High training demands combined with everyday responsibilities can result in a state of of stress caused by elevated levels of the body’s main stress hormone, cortisol. Massage has been shown to reduce cortisol levels while simultaneously boosting serotonin and dopamine; neurotransmitters that help you feel calm and positive.

By incorporating regular massage sessions into your routine, you create space to recharge mentally and physically, which can make a noticeable difference as race day approaches.

Build a pre-marathon massage routine

To maximise the benefits of holistic massage for your marathon training, consider developing a schedule that complements your training plan. Here are some suggestions:

• You’ll probably be doing one long run per week to allow for proper recovery. A gentle massage within 24-48 hours of your weekly long run can help reduce muscle soreness and encourage tissue repair.

• A deeper, full-body massage every two to four weeks can target tight areas, addresses imbalances, and maintain flexibility.

• In the final week before the marathon, a light, calming massage can help you stay relaxed and mentally focused on the big day, without compromising muscle tone.

Massage for a marathon in Bristol and Southville

Many runners in the Bristol area will be looking ahead to the Bath marathon and half marathon, which are scheduled midway through March, and the London marathon swiftly follows the next month. Whether you’re in the early stages of a marathon training plan or closing in on race day, give your preparation a whole new dimension, with a course of holistic massage at my Southville practice and maximise your race-day readiness.

Seasonal Affective Disorder and Massage - Guest Blog

I’m pleased to share that my guest article on Blue Monday and Seasonal Affective Disorder (SAD) has been featured on The Practice Rooms Website. In this piece, I explore how the winter blues can affect mental health and offer practical tips for coping with the challenges of this time of year.

If you’ve ever wondered why January can feel especially tough, or if you’re looking for advice on managing the symptoms of SAD, be sure to check it out.

Thank you to The Practice Rooms for featuring my work. I’m based at The Practice Rooms on North Street in Southville, Bristol. You can read the full article [here]

Can Massage Help Me Stick to My Resolutions?

New Year, New Goals

2025 has arrived. The new year is often filled with fresh plans, renewed intentions, and promises of self-improvement. Whether you want to get fit, eat healthily, work on your wellbeing, destress more, or improve some aspect of your lifestyle, the arrival of January encourages many of us to aim high and set new goals. 

As the weeks go by, sticking to these resolutions can be challenging, and this is where a holistic massage can help.

In addition to boosting your mood and overall health, massage can be a great tool to keep you on track. It supports physical recovery, mental clarity, and emotional balance—all of which are key to maintaining your January motivation throughout the year.

How Does Massage Support Your Goals?

Health and fitness resolutions are among the most popular new year goals which people set themselves. To be most effective at maintaining a new exercise schedule, muscle recovery and stress management are key. Regular massage sessions with tailored techniques can ease muscle tension and reduce soreness, making it easier to stay limber and remain comfortable as you push yourself on to the next level.

Many resolutions involve sustained mental discipline such as adapting your diet or quitting smoking. In these cases, massage is a powerful tool to fight stress. Cortisol, the stress hormone, can interfere with your motivation and overall wellbeing. Studies show that massage therapy helps lower cortisol levels, which helps your body to remain calm while exposed to stressful stimuli, enhancing your ability to focus on your goals.

Sleeping well is essential. I can’t emphasise this enough. Proper rest is critical for both mental and physical health. Whether or not we are setting new year’s resolution, we are much more likely to have the energy and motivation to keep up with our goals with a regular sleeping schedule, and studies indicate that massage can help improve sleep, by promoting relaxation before bedtime.

Motivation and Self-Care

Maintaining motivation for long-term goals requires good self-care. When you take time for self-care, you build resilience to external challenges that may arise, keeping your energy levels higher and stress levels lower. A consistent massage routine offers a reliable method of relaxation and also promotes the release of endorphins, which can enhance mood and reduce the mental fatigue that sometimes leads to abandoning resolutions. Starting your year with a positive outlook will keep you motivated and make it easier to tackle new challenges head-on

Keep it regular

So how can massage help you stick to your resolutions this year? 

By taking a holistic approach to your health, and being consistent with things like managing stress, improving sleep, or staying active, you’ll be putting yourself in a great position to feel motivated and give yourself the best chance for success.

Consider including regular massage sessions as part of your 2025 regime. I offer a variety of massage treatments and techniques at my Southville practice, from which a bespoke treatment plan can be developed to help you build and maintain the motivation to achieve great things this year.

What to expect from your first Holistic Massage

What to Expect

For many, booking a massage can feel like stepping into the unknown. It can also mark the beginning of a journey toward deep relaxation, improved health and a stronger connection between mind and body. This guide will walk you through what to expect from your first session at either of my two current practice locations in Southville and Saltford, helping you feel comfortable and prepared for your first holistic massage experience.

Make a Booking

Bookings are typically made by email. Once I’ve replied to confirm your session, you’ll receive a message with details about the location and what to expect when you arrive. Payment is taken in advance to secure your slot, and please note that to cancel or reschedule an appointment I have a 48 hour notice policy. Treatments cancelled or rescheduled less than 48 hours before the appointment time will be charged half of the full amount. No-shows or treatments cancelled or rescheduled within 12 hours will be charged the full amount of the booking.

On the day of your session, aim to arrive on time. I may still be with another client or preparing the treatment room, and I will send you a text at the start of your session to let you know when to enter. If you don’t have your phone with you, I’ll come down to greet you.

Consultation and Preparation

Your session starts with a consultation to assess how you’re feeling and what you hope to gain from the massage. For first-time clients, this will involve a more detailed discussion about your treatment goals, lifestyle, and any specific areas of tension or concern. This helps ensure everything is tailored uniquely to you, and I can then develop a holistic treatment based on your specific needs.

If you’ve visited before, we’ll briefly discuss what worked well last time and make adjustments as needed. We’ll also talk about any specific goals, like pain relief or relaxation, as well as your comfort levels regarding pressure, and areas to focus on or avoid. Anything can be asked at this point, provided it is purely professional. There is zero tolerance for inappropriate behaviour, suggestions and I uphold strict professional boundaries to ensure a safe and respectful environment. I reserve the right to terminate the treatment at any time if I feel this has been breached.

Once we’ve outlined the session plan, I’ll step out of the room to give you some privacy to undress. It is important that you undress to your own comfort level, although underwear always stays on. You’ll lie on the heated massage couch, covered by a drape which will remain in place throughout the session, except from the area I’m working on. When you’re ready, I’ll knock before re-entering the room. I’ll check the room temperature is suitable, and provide additional support like bolsters or cushions if needed.

The Massage

The massage begins with grounding holds through the drape, helping you relax and settle into the experience. Throughout the session, I’ll use a variety of techniques tailored to your needs, which can include deep, slow strokes, flowing movements, or targeted stretches.

I’ll check in periodically to ensure the pressure and comfort is right, but feel free to speak up at any time if you’d like adjustments. I try to allow enough headspace for you to immerse in the calm and quiet, focusing on your breathing and the sensations of the massage.

Post-treatment care

I’ll verbally signal the end of the session, and leave the room to give you some space to get changed. I’ll knock before re-entering the room. We’ll have a brief talk about what happened, how you’re feeling and review any aftercare advice, such as any stretches you may find useful following the session. We may talk about a longer term treatment plan, and booking the next session.

Ready to take the first step? Click HERE to book your session today

How to Beat the Winter Blues

Boost Your Mood This Winter

Winter can be a challenging season for both our physical and mental well-being. With colder weather, less sunlight, and shorter days, it’s natural to feel a bit low on energy or mood. Fortunately, there are many ways to beat the winter blues and improve your health and vitality. These include boosting vitamin D levels, prioritising self-care routines, and incorporating practices like massage to keep you feeling positive and energised this season.

Increase Your Vitamin D

Vitamin D, often called the "sunshine vitamin," is important for a number of functions in the human body, like maintaining bone health, supporting the immune system, and even regulating mood. In the UK, it’s particularly difficult to get enough vitamin D naturally during the winter months, as sunlight exposure decreases significantly. This can lead to symptoms such as fatigue, low mood, and weakened immunity, which can contribute to seasonal affective disorder (SAD) and other winter blues.

Consider taking a vitamin D supplement to ensure you’re meeting your daily needs. Health authorities like the NHS recommend 10 micrograms of vitamin D daily during autumn and winter to support general health and mental well-being. Additionally, foods like oily fish, eggs, and fortified cereals are good sources of vitamin D and can be a helpful addition to your diet.

Build Self-Care Routines

Winter is the perfect time to slow things down and focus on self-care practices that promote relaxation and mental clarity. Here are three things you can do to help keep the winter blues at bay:

• Establish a Relaxing Routine — Creating a regular schedule for relaxation, like reading, journaling, or meditating, can lower stress levels and improve mood.

• Stay Physically Active — Exercise releases endorphins, which are natural mood boosters. Even gentle activities like yoga or a daily walk can make a big difference.

• Hydrate — When the weather is colder, it’s easy to overlook hydration. Make a habit of drinking water and enjoying warm herbal teas, which can have a positive effect in maintaining energy levels and supporting digestion.

Massage to Enhance Well-being

Holistic massage is a wonderful addition to any winter self-care routine. In my Bristol massage practice, I’ve seen firsthand how clients benefit from massage during the colder months. Not only does it provide an opportunity to unwind, but it can increase serotonin and dopamine levels, allowing the mind and body to relax. It’s a chance to take a break from daily stressors and focus entirely on your own well-being, helping you feel warmer and more balanced during winter.

Make Winter Well-being a Priority

By taking steps to boost vitamin D, and establishing regular self-care practices, you can feel more energetic, resilient, and positive throughout the winter months. Consider incorporating holistic massage into your routine to keep your spirits high, even as the temperatures drops.

Click HERE to book a warming holistic massage in Bristol, and beat the winter blues

All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.

Workplace Office Massage

Workplace Massage

Employee Wellness Massage Program

Give your employees a chance to unwind and recharge with our Employee Wellness Massage Program — a unique opportunity designed to help reduce stress and enhance overall well-being in the workplace.

How It Works:

• Therapeutic Massages: Each employee will enjoy a 20-minute clothed massage that’s both relaxing and rejuvenating. These massages are designed to alleviate tension, promote relaxation, and help boost productivity.

• Flexible Session Options: Choose between full-day or half-day sessions, tailored to fit seamlessly into your team’s schedule without causing disruption to the workday.

• Simple Setup: The massage sessions require only a quiet room, ensuring minimal disruption to the work environment while offering maximum benefits. It’s a low-effort, high-reward wellness initiative for your team.

Why It Works:

With over nine years of experience, I have collaborated with organizations across various industries, helping employees slow down, de-stress, and achieve a healthier, happier, and more energised mindset. This program is designed to foster a positive work environment by promoting relaxation and mental clarity, ultimately boosting team morale, focus, and overall productivity.

Office Massage

Perfect for one-off Wellbeing days or as a regular wellness programme.

Benefits of the Program:

• Reduced Stress & Anxiety: Combat work-related stress and improve mental health.

• Enhanced Productivity: Energize your team and improve focus.

• Improved Employee Well-being: Foster a culture of health, wellness, and mindfulness.

Give your team the gift of relaxation and a moment to recharge.

Alice is always calm, professional and puts people at ease. Her clients cannot speak more highly of her and emerge from the treatment room rejuvenated and relaxed. She is in short, the perfect therapist to treat and relax people.

A Millard - MND Charity

In the last 9 years, I have taken my restorative chair massage to:

• Offices and workplaces

• Charity support groups

• Yoga retreats

• Festivals

• Residential care homes

• Primary Schools for Inset Day

Relevant qualification

Holistic Massage with BCMB

Chair Massage with Sally Morris

Indian Head Massage with Ranjeet Mogu

Massage for Mental Health with Giuliana Wheater 

Fully insured with Balens

Contact me today to discuss your needs and how I can help

Where I work - Southville

My Bristol massage therapy location

As many of you know, I am a Bristol based massage therapist, and I absolutely love living and working here.

I practice holistic massage in Southville which, as its name suggests, is an area of Bristol that sits on the south bank of the River Avon. To picture Southville on a map, imagine a box drawn between Ashton Gate Football Stadium, SS Great Britain, M Shed, and Bedminster Train Station — then you’d pretty much have it covered!

It’s about a 25 minute walk from Bristol city centre, and a pleasant one at that, since you can follow the historic docks, wharfs, and waterways all the way there

Which Bristol massage rooms do I use?

I primarily work at The Practice Rooms, which are a collection of beautifully restored Victorian period properties located across the city, and now in other areas of the UK as well. These spaces are designed for practitioners like me who offer a range of therapy services in Bristol such as counselling, acupuncture, psychotherapy, and massage.

The best place to massage near me is a conveniently located Practice Room on Southville’s popular and bustling North Street. To date I have loved working there. Each room is beautifully decorated, creating a calm and welcoming atmosphere that feels truly special.

How to book a massage in Southville?

For my Practice Rooms availability, please feel free to message me directly.

I typically offer appointments on Wednesdays, Thursdays, and Fridays, with the most flexibility during daytime hours. Limited evening sessions are also available upon request. Pre-work morning appointments, starting as early as 8 am, as well as lunchtime sessions, can be arranged. I do work ad hoc on days not specified here, so please do get in touch and we can find a time to suit!

Contact me for more details or to discuss a suitable time.

 

What to do after your massage?

There’s plenty to do in Southville, if you’d like to explore the local area a bit after your massage, especially if you’ve walked all the way from Bristol city centre.

For coffee, some great spots include Tin Can, Burra, and my personal favourite, Yafo. I also recommend Zara’s Chocolate Shop for handmade chocolates with a cozy café, Mon Pote for beautiful homeware, and Riverside Garden Centre, just a short walk away, for plants and gardening essentials

Catch a show or exhibition at the Tobacco Factory, and for fresh-baked treats, you can’t beat Mark’s Bread, on North Street, which is a lively, vibrant place with plenty of independent shops, restaurants, and pubs and a welcoming local atmosphere.

Click HERE to book a holistic massage in wonderful Southville, Bristol.

Need a calming Christmas gift?

Give the gift of relaxation this winter, with a holistic massage voucher

November is here, and I can already feel the colder days starting to close in. It’s a great season for a bit of warmth and comfort – think hot drinks, thick scarves, and cosy café corners.

A holistic massage is another wonderful way to combat the winter blues, offering relaxation, stress relief, and a boost to overall well-being. This Christmas, you can share this experience with loved ones by giving a holistic massage voucher – a meaningful present that brings the gift of health and relaxation.

Where can I book a voucher?

Buying a massage voucher is swift and easy. Head to the booking page on my website, where you can order a gift certificate for friends, family, or anyone who could use a little extra care. You can choose to have the certificate emailed straight to the recipient along with a personalised Christmas message to make it special. Or, if you prefer, have it sent to your own email, allowing you to print it out and put it in a festive envelope – a lovely surprise for them to open on Christmas Day!

How long is the voucher valid for?

Flexible and easy to use, each Christmas gift voucher is valid for three months starting from Christmas Day, encouraging your recipient to book and enjoy a soothing holistic massage treatment at my Southville or Saltford, Bristol massage locations as the new year begins. It’s a great way to start 2025 with a focus on health and well-being.

O tidings of comfort and joy?

It’s a perfect choice for that person on your list who’s tricky to buy for. It also makes a great last-minute gift if you’re stuck for ideas in mid-December, and looking for something thoughtful that doesn’t require running around town! And don’t worry – I’ll send out a reminder closer to Christmas as well.

Click HERE to book a holistic massage for your loved one this Christmas

What is Holistic Massage?

What is holistic massage?

Holistic massage is a type of therapy that involves looking at the whole person. In my practice, I work with each client individually to treat their physical and emotional health.

It is not a set routine, and the massage is always tailored to how the client is feeling on the day, and what they require from the session. While regular clients may come with similar needs each time, the approach can be flexible and evolve as the treatment progresses. Every session can be different.

It's an approach that treats the body, mind, and spirit as interconnected. Our emotional stresses affect our body, and having an awareness of this can help release those tensions, while also restoring balance and promoting overall wellbeing. In my case this involves using techniques and methods from the various forms of massage I have studied, and applying them within the context of each session.

What is a holistic massage session like?

Each client’s first holistic massage begins with a short consultation, where I find out what the client would like from the treatment, which areas they want to work on, and how they would like to feel at the end of the session. Subsequent sessions have a shorter catch up time where the client can let me know anything that's important and how they are feeling on the day.

Some clients let me know the physical pain they’re in, and I will work with that. Some clients share their emotional stresses, and we consider this too. They are free to share as much or little as they are comfortable with, and together we build a treatment to fit their needs. During the treatment, I will ask for feedback on the pressure, checking in about the levels of comfort.

I blend different techniques from the various training and massage approaches I have studied over the years. This can often look like slow focused, deep tissue work, and I like using holds and a few words at the beginning to help the client enter a relaxed state and settle into their body.

How did I get into massage?

When I was 17, I signed up for a course with Bristol College of Massage and Bodywork (BCMB) for a holistic massage weekend. I thoroughly enjoyed the weekend. It felt really right for me, and I felt completely at home.

However, still being so young I was unsure of what I wanted to do for the next few years of my life, I decided to go to university to study performance. The course was alternative and contemporary, and I absolutely loved it. We did a lot of movement, dance, tai chi, meditation, and bodywork, and all of this ultimately lead me back to massage and BCMB, where I trained for a year after university.

I loved studying anatomy and physiology, but more than this, I connected with the care, respect and consideration that the course encouraged. It wasn't just massage techniques, it was self-reflection and how to embody being a holistic massage practitioner. How to listen, and how to hear what somebody is saying without the need to speak. This is why, many years on from my first training, I'm still so passionate about holistic massage and feel very lucky that it's the career I have.

Who can benefit from holistic massage?

Almost anyone really! From those dealing with physical aches and pains to people who are seeking relief from stress or emotional tension. It’s especially helpful for those looking for a treatment that goes beyond addressing just the physical body and instead considers their overall state of wellbeing.

Autumn is here and I will be posting regularly again

I'm excited to share that I'll be updating my blog regularly again with fresh posts. I'll be writing articles on health and wellness, as well as different aspects of holistic massage therapy, and some timely topics that connect massage with what's happening around us.

My aim is that these posts will be interesting and informative, whether you're a long-time client or someone exploring massage for the first time

I hope that my posts highlight how massage can play an essential role in managing physical health and reducing stress, while also offering insights into seasonal wellness and self-care. Additionally, I'll be writing a little about my holistic practice, massage methods, and personal experiences as a therapist, as well as sharing updates on my offerings.

If you're curious about how massage can benefit you or someone you know, be sure to check back for new posts that can help you on your wellbeing journey.

Winter solstice reflections

Winter solstice marks the first day of winter, the shortest day and the longest night. Some cultures see the solstice as an opportunity to create light and goodness in the face of darkness. Mindful reflection allows us to reflect with curiosity and openness to our thoughts and feelings.

Some winter solstice reflection prompts:

• What accomplishments, big or small are you proud of in this last year?

• What brought you lightness and joy in this last year?

• What would you like to invite more of in the coming year?

Wishing you health and happiness