How Does Massage Therapy Help
Living in this modern age affects our bodies. Chronic stress and anxiety cause extra muscle tension. All the attention to screens affects our posture. In addition, many modern jobs are spent behind a desk or in other inactive occupations. Its no wonder why more and more people are experiencing neck and back pain.
Massage offers many benefits to reduce short-term and chronic pain, especially in the back and neck. Some of these benefits include:
How To Massage Lower Back By Yourself
Now you might not have the time or money to take appointments at the spa all the time. Lets face it. Deep tissue massage isnt something that cures lower back pain in 1 go. Youll need multiple sessions at regular intervals, supported by a healthy diet, exercising and daily care.
To solve the problem, youll get several self-massage tools and devices in the market. You can choose from a variety of handheld massage devices, massage cushions, massage belts, massage chairs and non-electrical massage tools. My favorite is the TheraFlow Handheld Deep Tissue Percussion Massager.
Now that you have the therapy for back pain, you need to know how extra care can be taken. After all, massage doesnt work by magic! Youre bound to get a good nights sleep the day you get a massage. However, if your mattress is of a good quality, you will enhance the effects of massage therapy.
Gluteus Medius Muscle Massage
The gluteus medius is a posterior hip muscle. This muscle is a hip abductor,3,4 allowing you to lift your thigh and leg sideways, such as while getting out of a car. It is also responsible for keeping your hips leveled while standing on one leg . The biomechanics of the hip and spine are interconnected a problem in your hip muscles can cause pain in your lower back.2
The gluteus medius muscle can become painful due to imbalance and/or weakness2 from several causes, such as5:
- Repetitive trauma to the muscle form running on soft surfaces
- Overuse of exercise equipment that requires hip abduction
- Sudden, strenuous physical activity
- Previous injury to the muscle
- Blunt trauma from hitting
Gluteus medius muscle pain mainly affects your lower back and buttocks. The pain may also be referred into the back of your thigh. Stiffness and fatigue are also commonly present, limiting the movement of your lower back and/or walking capacity.5
Ask your therapist to focus on the quadratus lumborum and gluteus medius muscles when you decide to have massage therapy for lower back pain. The muscles of the lower back and hip are interconnected for proper functioning. Unless a specific muscle is injured from direct trauma, it is more likely that the entire set of muscles are affected by fatigue, stress, and altered function.1
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Lucid 12 Inch Twin Xl Hybrid Mattress
Have you slept on a mattress that not only relieves you of back pain but also eliminates odour from the room? If not, check out this one! Infused with bamboo charcoal and Aloe Vera, this mattress will provide your back with the right support, regulate sweat and kill bad smell. To top it all, youre getting it with a warranty of 10 years!
Total Thickness:10, 12
Structure :
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How Does A Lower Back Massage Help Tight Muscles
A lower back massage can help relieve tight muscles. Muscle tightness is most commonly caused by poor posture, overuse and injury. If not treated, muscle tightness can be restrictive and painful.
A lower back massage aims to reduce muscle tightness by improving tissue elasticity.
During a lower back massage, the skin and fingers create friction. When friction is created, an increase in blood circulation is encouraged. Increasing blood circulation, increases muscle temperature. When muscle temperature is increased, tissue elasticity and flexibility is improved. An improvement of tissue elasticity and flexibility decreases muscle tightness, reducing restriction and pain.
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All Studies Have Limitations
And this one is no exception. While this study suggests that chiropractic care may be helpful for low back pain, some aspects of the study make it hard to be sure. For example:
If any of these factors had been different, the results might have been different. For example, its possible that if an older population of people with chronic low back pain had been studied, “usual care” might have been the better treatment.
Opove M3 Pro Massage Gun
Opove M3 massage gun $129 at Opove
Best for chronic back pain, muscle recovery after a workout, deep tissue, back muscle injuries, sciatica
The OPOVE massage gun is the best-selling massage gun on Amazon right now and is considered by users to be the best lower-price alternative to the Hypervolt massager reviewed above.
Consumer reviews claim that its the best thing under the sun even if you have a bulging disc, sciatica, or Fibromyalgia, and they like the high-quality build.
- Battery life single Lithium battery, lasts for about 3 hours of continuous use.
- Massage type percussion & vibration
- Massage heads 4
Opove Price only $129 on the official site!
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Finding The Right Massage
Finding the right massage therapy for you presents some challenges. One is that practitioners vary considerably in their level of training and experience. There’s also great variation in the kinds of massage available.
Swedish massage is the most common type of massage offered. “Most people who go to massage school will graduate with a level of proficiency in Swedish, which is primarily relaxation massage,” says Arthur Madore, a licensed massage therapist at the Osher Center.
Swedish massage involves long, gliding strokes and kneading of the major muscle groups, as well as friction, gentle rhythmic slapping, and vibration. Among the many other techniques in the marketplace are deep-tissue, pressure-point, Thai, and neuromuscular massage.
Massage Therapy And Herniated Disks
Massage therapy will not heal or cure a herniated disk, but when done on the surrounding tissue it can help through increased circulation, muscle flexibility and range of motion. Massaging directly on a herniated disk is contraindicated, as is pressure directly on a damaged disk because it may aggravate the condition and increase pain levels. If the client indicates that his or her doctor is recommending surgery or they are having any severe symptoms such as loss of bladder or bowel control, it may be a good idea to refer them to a physician and get their approval as a precaution before doing massage therapy.
When clients come in with herniated disks, work the muscles on either side of the spine and throughout the area in order to restore range of motion, lengthen muscle tissue, and increase circulation to these areas. This will provide the disk with the best possible chance of healing on their own as the body tends to tighten up around pain or weakness in order to protect itself. Releasing the muscle tissue that is engaged in holding tension throughout the area will allow the client to relax, restoring circulation and movement.
References
Bell, J. . Massage therapy helps to increase range of motion, decrease pain and assist in healing a client with low back pain and sciatica symptoms. Journal of Bodywork and Movement Therapies. 12:3, 281-289. Retrieved on 5/10/15 from .
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Best Mattresses For Lower Back Pain
Lower back pain isnt a small problem that goes with only one session of massage. Lets be practical. Healing takes time. You cant get a deep tissue massage every day! So, in order to take care of yourself, you make sure your postures are always correct you exercise a bit and sleep on the right kind of mattress.
When massage therapy is complemented with the above said your lower back heals faster. Lets check out what kind of mattress can you sleep on.
Causes Of Lower Back Pain
The reason for your lower back pain may be temporary like spending extra time in the yard to prep for gardening season or you may have a chronic condition that leads to low back pain. Aside from injury, there are a number of risk factors that make it more likely you will experience low back pain. Risk factors include pregnancy, weight gain, being between 30 and 50 years old, having a job that requires heavy lifting or pushing, having pre-existing mental health issues like anxiety and depression, and sitting in a chair all day with poor posture and minimal back support.
Most back pain is acute and lasts a few days to a few weeks. If youre experiencing symptoms for longer than that, you may have whats called chronic low back pain. In either case, the inconvenience and discomfort from back pain can be debilitating.
So whats the solution for improving your low back pain?
One common solution for back pain is surgery. But even though Americans spend over $40 billion on back pain surgery every year, results are far from guaranteed. One study found that surgery for back pain was successful just 26% of the time. Sufferers of back pain are also sometimes prescribed powerful painkillers like opioids. While opioids can lessen pain, their use incurs other risks, like addiction.
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How To Use A Massage Gun For Back Pain
Heres exactly how to use a massage gun for back pain and sciatica:
A few minutes of back massage is enough to get the benefits of a massage gun. Theres no need for more than this.
Warning avoid the bones. You probably wont cause any damage if you accidentally hammer at a bone, but it wont be comfortable. Focus on large muscle groups until you get the hang of using the massager.
Heres a short video demonstrating how to use it. Notice the gun barely touching the skin:
We hope youve found this post useful. Let us know if you have any questions or share your experience with percussion massage for back pain in the comment section below.
Pro Tip
Combine traction therapy at home to enhance healing from back injuries. See all about back traction at home!
Studies
Imtiyaz S, Veqar Z, Shareef MY. To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness . J Clin Diagn Res. 2014 8:133136. doi:10.7860/JCDR/2014/7294.3971
How Does A Lower Back Massage Increase Range Of Movement
A lower back massage can increase range of movement. When muscles become tight due to overuse or injury, they can become painful restrictive.
A lower back massage aims to increase range of movement by relieving muscle tightness.
A lower back massage increases the temperature of muscles, improving tissue elasticity and flexibility around a joint. Improving tissue elasticity and joint flexibility relieves muscle tightness. Relieving muscle tightness reduces pain and restriction therefore increasing range of movement.
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Types Of Massage For Back Or Neck Pain
There are several types of massage often used for back or neck pain. Swedish massage is the most common type of massage in the United States. Also known simply as massage therapy, Swedish massage involves the use of long, smooth strokes using oil or lotion. People who have never had a massage often start with Swedish massage.
Deep tissue massage targets the deeper layers of muscle and connective tissue. This type of massage is used for chronically tight or painful muscles, postural problems, and repetitive strain.
There may be some level of physical discomfort during a deep tissue massage, as the massage therapist works on the deeper muscle layers. People may feel sore after the massage.
Another option is shiatsu, a form of Japanese bodywork. Clothing is usually worn during the shiatsu treatment, so it is a good treatment if someone prefers to remain fully clothed.
The therapist applies localized finger pressure to points on the body. Since the pressure is localized, the pressure of shiatsu feels deep.
Although it’s no substitute for a massage by a trained therapist, in some cases a massage cushion may be worth considering. They fit on many desk chairs or can be placed on a sofa. Stores often have floor models to try.
If you have insurance coverage for massage therapy, find out what type of massage is covered.
How Massage Can Help Sciatica And Lower Back Pain
Most causes of sciatica and lower back pain can be relieved by sports massage from a massage therapist. If the cause is a slipped disc, your muscles can become inflamed and further press on the sciatic nerve. This can be close to the injury or further down your back or your leg. If the cause is poor posture, whether from being overweight, awkward movements at work or prolonged sitting, sports massage can loosen tight muscles. This allows them to work correctly and be strengthened evenly on both sides so there are no imbalances. Sports massage can also reduce muscle spasms and increase blood flow which speeds up the healing process.
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Etekcity Cordless Neck Massager Back And Shoulder Massagers
You can carry this cordless massager with you while you travel and get instant relief from lower back pain. This cordless massager reduces the hassle of detangling the cords so you can relax, sit back, and feel the massager soothe your sore muscles. You can charge the battery whenever it is not in use and can use it later for massaging your back.
Pros
· The massager is covered with a high-quality skin-friendly mesh for breathability
· Comes with a removable cloth wrap for easy and quick cleaning
· Comes with an innovative motor and overheat protection tool
· Offers 3 intensity levels to choose the speed you need
· Wireless and portable massager
· Comes with 15-minutes auto shut-off feature
Cons
· Heat feature does not work effectively
Features:
The massager comes with a long-lasting battery that lasts for 3 hours non-stop. The massager also features 2 heating levels with infrared heating to ease the sore and painful muscles. The massager improves blood flow and prevents fatigue. Its 8 deep bi controller kneading rollers can deeply massage targeted areas.
Can Massage Help With Lower Back Pain
Approximately,85 percent of all American adults will experience some form of back pain during their lifetime and lower back pain remains one of the leading causes of job disability in the world.
The most common form of prescribed relief from lower back pain is opioid pain relievers. In the United States, opioid prescription for low back pain has increased, and opioids are now the most commonly prescribed drug class and rates of opioid prescribing in the US and Canada are two to three times higher than in most European countries.
However, in the face of rising concerns about the use of opioids and in light of the large-scale opioid addiction crisis in the US, more and more people are looking for alternatives that can helpthem manage lower back pain.
Thankfully, a growing number of scientific studies suggest that massage therapy can help significantly reduce inflammation and provide essential relief from chronic back pain.
In this article, we will be looking at the causes of back pain and what the benefits of massage are in relation to chronic back pain.
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Back Pain And Massage Therapy The Pros And Cons
Back pain is one of the most common reasons to visit a doctor. In many cases, the back pain resolves within weeks. However, it also becomes chronic in some individuals. Chronic pain interferes with day-to-day life and is associated with anxiety, depression, dependence on opioids, and overall poor quality of life.
Many people consider massage therapy to manage back pain. But are massages good for back pain? Can massage help everyone? Can massage make back pain worse? Lets look at the pros and cons of massage therapy for back pain in more detail.
Lower Back Muscle Pain
Over 80% of the population will suffer from lower back pain during their lives. Most cases of lower back pain can be linked to general causes such as:
- muscle strain
- Structural Imbalances
For everyday causes of lower back pain, standard at-home pain management is a reasonable approach.
For those of you whos lower back pain does not resolve on its own, massage therapy can provide substantial healing and pain relief for many lower back problems. Specifically, when the correct muscles are targeted, the pain can be controlled at its sourcefor quicker and lasting relief.
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Massage For Back Pain: How It Helps
While most people wouldnt have issue with the idea of a regular massage, if you are one of the many who suffers from lower back pain, the following are ways that regular massage for back pain can help you find serious relief:
1. Increased blood flow. Increased blood flow is a known proponent of muscle recovery and studies confirm that massage therapy helps improve general blood flow and reduces soreness.
Research also shows that massage therapy improves the vascular function in people who have and have not exercised, which suggests that the vascular benefits of massage may span beyond the recipients level of physical activity.
2. Decreased tension. While muscle tension is needed by the body to maintain body posture and general movements, too much tension causes pain and muscle restriction, especially in the lower back and neck. Massage therapy is clinically proven to decrease muscle tension.
3. Increased endorphins. Endorphins are the feel good chemicals in the brain. Massage tactics including acupressure and trigger point therapy generate these endorphins, which are known to reduce pain and produce a sense of euphoria.
Research shows a mere 15 minutes of massage can spark endorphins, creating up to 48 hours of their feel-good effects.
4. Heat application. Superficial heat during massage is also recommended for lower back pain. Warm stone massages, hot towels and heat packs are ideal add-ons for massage services related to lower back pain.
