How To Get The Most Out Of Your Lower Back Massage
No matter how or where you get your massage, here are a few tips to make sure that youre getting the most out of your therapy.
- When performing self massage, rather than one long session, perform at least a couple of sessions for a few minutes throughout the day, including a session right before bedtime.
- Combine with other therapies like stretching, exercises and application of heat and cold to further loosen the muscles and help reduce inflammation.
- When seeking a professional massage therapy or a massage chair purchase, always discuss your condition and the type of massage therapy that would be most effective with the therapist or consultant.
- Think about how to adjust your daily activity if pains exacerbating your condition. Take breaks or find new positions if youre sitting at a desk all day.
- Always seek advice from your primary care physician if your lower back pain is severe or chronic.
Benefits Of Getting A Massage
Since massage does not require medication or any invasive techniques, it is often used as a primary means of relieving back pain.
One benefit to massage over other forms of treatment is the reduced cost. And because massages don’t require a prescription or a medical license, it is one of the easier treatments available.
Suvius Peanut Electric Vibrating Foam Roller
Youll be able to enjoy up to 90 minutes worth of rolling massage treatment from a single charge with the SUVIUS Peanut Electric Vibrating Foam Roller in your hands. Its available in either green or black. It offers users three levels of vibration or a wave pattern for something a little different. The unique device is ideal for relieving muscle tension or soreness and can even be used to target certain sites using the versatile peanut-style shape. Plus, the compact design makes it easy to travel with it or keep it in your training bag for fast, post-workout treatments.
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Massage Relief For Lower Back Pain
Did you know that lower back pain is the most common musculoskeletal problem in the world? Thats right nearly 1 in 10 people suffer from lower back pain, which also makes it the leading cause of missed work and limitations to activity. If you suffer from lower back pain, then its important to know that massage is a recommended way to treat lower back pain and speed recovery.
Read on to learn more about the benefits of massage therapy for lower back pain and your options for care. Here, well explore how massage from a trained professional or from a high-quality massage chair could be the ideal relief for your back pain. But of course, always consult with your doctor first!
Why Does My Lower Back Ache
What we think of as lower back pain actually comes from stress or inflammation from two major muscles the quadratus lumborum and the gluteus medius both of which play an important role in stabilizing and supporting the lower back and hips. When these muscles become strained, inflamed or stiff due to injury, fatigue or disease, they can tighten around the nerves, causing pain and decreased mobility.
The quadratus lumborum muscle is what allows your spine to bend backwards and your torso to bend sideways. It consists of several layers and extends throughout the lower back. When the quadratus lumborum tightens up, it may entrap nerves within the muscle fibers, sending sharp, stabbing pains. This stiffness can sometimes also create a dull, constant ache that acts up during sudden movement.
The gluteus medius muscle lies on the posterior hip, its what allows the thighs and legs to lift sideways and keeps the hips leveled when standing on one leg. Any stiffness or fatigue in the gluteus medius can cause pain in the lower back, rear of the thigh or buttocks, which will limit movement in the lower back and legs.
If your pain extends down from your hips and radiates into your leg, then you may be experiencing sciatic nerve pain. For more about the specifics of sciatic nerve pain, read our blog post.
Pain is categorized in three different ways, depending on how quickly it comes on and how long it lasts. in the case of lower back pain:
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Ways To Relieve A Back Spasm
Several home remedies can provide relief for back spasms, especially in the early stages of the condition. A simple shift in your daily habits such as exercising regularly and good posture will set you on the right road to recovery. Common relief methods for back spasms include:
Lets get into the specifics of each remedy in detail.
How To Use A Percussion Massage Gun For Back Pain Relief
Hi, I’m Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.
Sponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with a free Percussive Massager to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.
Percussive Massage Therapy using a massage gun for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
The continuous taps help muscles relax and heal. A massage gun works great on back pain, but make sure to be aware of the precautions before beginning. Focusing on areas like the latissimus and erector spinae muscles is a good place to start.
Like a traditional massage, a percussion massager helps to reduce inflammation and increasing circulation. It can help relax tight muscles, break up scar tissue and adhesions, and minimize muscle soreness and tension. Some studies have found percussive therapy to be as effective as massage in preventing DOMS .
In this video, Im using the iReliev Wireless Percussion Massager. In addition to being wireless, the unit is very quiet, and it comes with four different head attachments to target various areas. It also includes a nice carrying case to keep everything organized and in one place.
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Five Things To Know About Therapeutic Massage
Ever had a back massage? If you are one of the millions of back pain sufferers, you might want to consider this form of therapy to help relieve your pain. Here are 5 things you should know about therapeutic massage.Massage is a popular therapy that helps millions of people with a wide variety of spinal conditions. Photo Source: 123RF.com.Does It Work? Massage is a popular therapy that helps millions of people with a wide variety of spinal conditions, including:
- Muscle tension
Using hands or specialized tools, a therapist kneads, rubs, and strokes the affected muscles to increase blood flow throughout the body. This, in turn, delivers oxygen and nutrients to the muscles and helps eliminate any acids or other waste products that accumulate there, thereby relieving pain.
Types of MassageThere are many types of massage, but the most common ones are:
How to Find a Massage Therapist
- Word of mouth: Talk to a friend who gets massage therapy.
- Your doctor or nurse: Many doctors and nurses are very knowledgeable about different forms of complementary and alternative medicine, including massage.
- American Massage Therapy Association : This organization represents massage therapists around the world.
Make sure your massage therapist has:
Where Exactly Is This Perfect Spot In The Lateral Glutes
As with several of the spots, Perfect Spot No. 6 is actually a small area where you are likely to find a significant trigger point, or several of them. This region of special interest is on the side of the hip and behind it. Or, to use the pizza as a guide, it is roughly the front half of the slice, and especially closer to the tip of the slice.
Start at the big lump of the greater trochanter on the side of the hip the lower tip of the muscles and explore up and back from there: all over the side of the hip, right where the seam of your pants would be.
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Best Self Massage Techniques
1. For Head Self MassageNothing can ruin a perfect day like a throbbing headache. Try this simple self massage technique to relieve your head pan.
What youll need Your Hands
How to do it:
- Place your thumbs high on your cheekbones, by your ears.
- Gently apply pressure in a circular motion with your fingertips to your temples.
- Continue making circles as your move along your hairline, until your fingertips meet in the middle of your forehead.
2. For Neck Self MassageSitting at a computer all day can make your neck stiff and sore, doing this simple self massage technique will help to relieve tension and ease your pain.What youll need Your Hands
How to do it:
- Place two or three fingertips on the back of your neck where your neck meets your shoulders.
- Apply firm pressure and hold the area.
- Release when the muscle feels more relaxed.
- Roll your shoulders forwards and back slowly.
- Repeat three times.
3. For Shoulder Self MassagePoor posture and hunching at a desk all day can lead to rounded shoulders and shoulder pain. Doing this simple self massage technique can help to alleviate your pain.What youll need Your Hands
How to do it:
- position the fingers of your right hand over your right shoulder .
- squeeze your upper trapezius three times and then roll your fingers over the muscle starting from the outside and moving towards the base of your neck.
- repeat on your left side.
The Complete Posture Fix
How to do it:
How to do it:
How to do it:
How to do it:
How to do it:
Stretching The Area Of The Spasm
Common back stretches for back spasms include the tennis ball stretch, foam roller stretch, and exercise ball stretch.
How to Do Tennis Ball Stretches
How to Do the Foam Roller Stretch
How to Do Exercise Ball Stretches
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Snailax Cordless Shiatsu Back Massager
The Snailax Cordless Shiatsu Back Massager is a versatile device that can be used on almost any chair with an upright back. Whether at home, at the office or even in your car, this four-node massager can get your blood flowing and result in a calmer, more relaxed disposition. The rechargeable device offers up to 70 minutes per session from a full charge and includes a flap that can be removed for a more intense treatment, depending on your preference. Its also cordless, lightweight and compact, making it well suited to life on the road.
Electric Massagers Vs Manual Massagers
While both electric and manual massagers can deliver relaxation and relief, the best electric massagers offer a greater level of comfort by taking the physical work out of the equation. Elements, such as nodes, heaters and pads, allow electric back massagers to deliver masseuse-like treatments at the touch of a button. In addition, electric massagers often offer a range of massage intensities to choose from, with some also bringing heat into the treatment, too.
The downside to electricity-driven devices is they can run out of battery or they offer limited freedom during use if they need to be plugged into a wall socket.
Compared to the best electric massagers, manual devices require more physical input. However, they do offer a number of benefits over their electricity-driven counterparts. These include not requiring a power source, so treatments arent limited to battery life, and greater freedom, as all devices are self-contained. In addition, by administering your own treatments with a manual device, its easier to apply the exact amount of pressure which feels good for a more enjoyable experience.
Price-wise, its possible to find both top-rated electric back massagers and manual back massagers for less than $30. At the other end of the scale, you can find premium electric massagers that can cost upwards of $500. In short, there is a device for every budget.
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Lcm Home Fashions Hot Stone Massager
Placing the stones from this LCM Home Fashions Hot Stone Massager on your back is an effective way to release physical tension and relax. The hands-on kit includes four rocks and a shell-shaped, plug-in heater. Once the rocks have warmed up inside the heater, they can be placed on various points on your back or used on other body parts, such as between toes or on palms. With its attractive appearance and low-intensity requirements, this set makes a great gift idea for friends or family who love to relax.
Renpho Rechargeable Hand Held Deep Massager
ALSO CONSIDER HANDHELD
With over 3,500 five-star reviews on Amazon, youll struggle to find a better-reviewed massager than the RENPHO Rechargeable Hand Held Deep Massager. The single-hand massager can provide up to 140 minutes of continuous massage from a full charge, but we dont think youll ever need that much thanks to the devices power and ability to target your pain points. The extra-long handle keeps you constantly in control, and the control buttons are conveniently placed for quick changes in intensity or pattern. In addition, this cordless massager comes with five different massage nodes, so you can always find one that fits your needs.
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Risks Of Walking On The Back Massage
Like I said, just like there are benefits to back walking massages, there are risks as well. If you get a massage for a situation in which it is not recommended , or you get a back walking massage by somebody who has no idea what theyre doing, the consequences could be dire.
The following are things that can potentially happen during the massage under the right circumstances:
So, take these risks into consideration when deciding whether or not a back-walking massage may be the right fit for you.
So Whats The Evidence On Massage During Labor
2018 Cochrane Review and Meta-Analysis of Massage for Pain Relief During Labor
In 2018, researchers combined randomized, controlled trials into a Cochrane Review. They included 14 randomized, controlled trials and 10 of these were combined into what we call a meta-analysis, where the statistics are all pooled together to make one large study. This one large study had a little over 1,000 participants. The studies were all very different in how frequent, how long, and what types of massage were used.
Three of the studies involved a two or three-hour childbirth education class on massage that was attended by pregnant people and their partners. In some of the trials, massage was given by the partner, in others by therapists or nurses or researchers. The researchers found that massage during the first stage of labor was linked with slightly lower pain scores than usual care. They were not able to determine its effect during the second and third stages of labor, and four trials that looked at the use of pain medication found no difference in rates of pain medication used between the massage group and the usual care group.
Recent Study From Turkey
The results from these studies showing that massage results in lower pain levels and higher satisfaction during labor is not surprising, given the research on massage therapy in general for non-pregnancy and non-birth related conditions.
2015 Cochrane Review and Meta-Analysis of Massage for Low Back Pain
Massage in the Acute Care Setting
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Properly Lift Heavy Objects
Applying Cold Packs And Heat To Your Back
Regular hot or cold therapy can loosen the tightness around your back muscles and relieve spasms. Both therapies help to relax your muscles and ease the side effects of muscle spasms.
Hot Therapy for Muscle Spasms
Apply a heating pad to the area around the spasms for 15 to 20 minutes. After this, massage the area with a cold compress to calm any inflammation caused by the heating pad.
If youd rather do without the pad, try having a warm bath, hot tub or spa session, or a hot shower.
Cold Therapy for Muscle Spasms
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