Massage Can Help Treat Lower Back Pain
Lower back pain is the leading cause of job disability in the world. About one in ten people have it, and for many who develop back pain, the condition becomes chronic.
Now, a new study finds that massage may provide lasting relief for chronic lower back pain, according to research published in the journal Pain Medicine.
To see how people in the real world respond to massage, researchers looked at 104 people with persistent back pain who were referred by their doctors to licensed massage therapists. They went to 10 sessions over 12 weeks, and the practitioners were free to design massage programs that were individual to the patients, rather than all using the same technique.
At the end of the study, most people completed a questionnaire, and more than 50% reported clinically meaningful improvement in their back pain. Several people improved so much that their scores on a standard screening test dropped below the threshold for disability, says lead author Niki Munk, an assistant professor of heath sciences at Indiana University-Purdue University Indianapolis.
Many of those improvements lasted. Three months later, with no further massage sessions, 75% of the people who reported initial improvement said they still felt better. Theyd reverted back a little bit, but they were still significantly more improved than they were at the start of the study, says Munk.
Work With Your Doctor
There is a general agreement that spine massage therapy can relieve muscle tension and help restore balance in the working of the muscles in the lower back. Spine massage therapy is normally used in combination with other treatments that include over-the-counter medications, exercise, posture improvement , and physical therapy. It is important to talk to your doctor about your low back pain and develop a plan of action for living a pain-free life.
How To Relieve Lower Back Pain With Stretches And Massage
Has sitting at the computer left you with an aching lower back? Some occupations require long hours of computer use. Its not unusual for office workers, from medical billing and coding specialists to data entry personal, to suffer from repetitive workplace injuries, which have increased in recent years. Lower back pain is a common one. In this video, a certified massage therapist and instructor from Carrington College demonstrates how to ease tension in your lower back through stretching and massage techniques.
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Tennis Balls For Tight Fascia
For plantar fasciitis, a tennis ball rolled along all three arches of the feet can help release fascial tension. As your fascia opens up, you can use firmer balls for more pressure, or simply add more bodyweight.
This can also feel really good as a sciatic massage, a condition that can lead to back pain.
Sit on the floor and place a tennis ball right next to your hip. Slowly roll onto the tennis ball until the side of your hip and glute is on top of it. Support yourself with your hands as you move the tennis ball all around this area. If you come to a sore spot, pause and breath for a moment.
Your massage therapist can also help you figure out the best at-home massage for you.
Stubborn Low Back Pain
Studies estimate that as many as 80% of adults will experience an episode of low back pain in their lifetimes.
In most cases, the pain will go away without any treatment in two to four weeks. About 14% of the time, however, low back pain lingers, sometimes without a readily identified cause.
Relatively few medical interventions have been proven to reliably help back pain, and it is considered to be one of the most overtreated ailments in American medicine.
“Over the last 15 years or so, there’s been a steady increase in the use surgery, prescribing of opioids, in the use of injections in the use of spine imaging,” Deyo says, “and overall, population-wide, it doesn’t seem to have helped very much in reducing the impact of back problems.”
That’s why it’s especially promising to find benefit in a noninvasive therapy like massage, he says.
The study found that the 10 treatments received by study participants would have cost about $540 in the community. Massage isn’t typically covered by insurance.
The benefits appeared to persist for four months after the course of treatment was completed.
“I think it’s true that wherever we can find alternatives that seem to be helpful, it’s likely to be a useful thing for clinicians,” Deyo says.
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The Symptoms Of Lower Back Pain
Lower back pain is often indicated by these common symptoms:
- Dull, aching pain: This can also be accompanied by muscle spasms in the lower back area including the base of the spine, the pelvis, and hips.
- A shooting pain from the buttocks down the leg: Sciatica can present in a sharp, shooting, tingling or numb pain that radiates from the buttocks or hip down to the legs and feet.
- Pain after sitting: Sitting for prolonged periods puts pressure on the disks, causing symptoms to worsen when seated.
- Pain that is worse upon waking up: Many people report lower back pain that is worse when waking up, but often find it subsides after moving around or when changing positions.
Option : Using An Electric Body Massager
If you have access to a massage gun or vibrating massager, these are both great tools for massaging your middle back muscles.
When youve got a helping hand from another person, the process is pretty simple you can stand, lie, or sit in a comfortable position. Then, have them use the tool in gentle, circular motions wherever you need it most.
But if you have a user-friendly massage tool such as the MedMassager MMB05, you can use it on yourself by following these steps:
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Wahl Deep Tissue Percussion Massager
People experience some sort of back pain now and then, and this massager will offer targeted relaxation and comfort for your back pain. This handheld massager offers therapy to relieve pain in the neck, back, or other muscles. This deep tissue massager features a variable speed dial to switch from gentle to deep massaging for reducing intense pain. It improves flexibility and reduces soreness by stimulating blood flow.
· Comes with 4 customized and unique massage heads
· Features a flexible speed dial for gentle to extreme massage
· Sleek, long handle to reach every muscle from back to shoulders
· Therapeutic massager to reduce inflammation, target pressure points, improve blood flow and fight chronic pain
· Comes with a 9 feet power cord to offer flexibility while massaging
· Offers deep targeted massage to various spots
· Cannot be used while relaxing or sitting
· It may cause your arms to ache if you use it for more than 15-20 minutes
The 4 customized attachment heads feature a flat disc for full coverage, accupoint head to relieve pin-point soreness, 4-finger flex to mimic finger massages, and deep muscle ball to relax the muscles. The massager effectively reduces fatigue from joints and muscles and will reduce inflammation.
How Can I Avoid Pain From Massage
When getting a massage, always make sure your therapist is a highly trained professional. Only make an appointment with a licensed massage therapist. Before you begin, talk about what you hope to gain from massage therapy, the amount of pressure you want to feel, your previous experience with massage, and any pre-existing conditions.
If you have an injury, be sure and let your massage therapist know before you begin. Always give them the exact location and condition of your injury. The more they know about your body, the better equipped they are to give you the best results. You may want to do a little research and find a massage therapist who specializes in the area or type of your injury to give your treatment.
During your treatment, keep communication open with your therapist during your treatment. Tell them if you are in too much pain or uncomfortable and ease off.
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Sleep 10 Inch Quilted Foam Firm Mattress
Sink into the layers of comfort on this super soft bed. While the base is firm enough to maintain shape, the top part provides a plush and refreshing feel. It is made of latex foam, having better responsiveness over memory foam. If youre facing severe back pain, this mattress will provide relief to your pressure points to give you an ultimate deep sleep at night.
Total Thickness: 10
- 6 high density base foam
- 2 Active Response FoamTM
- 2 super soft foam and fiber
Sizes Available: Twin XL
Do Massages Help Patients With Back Pain
Recovering from a lower back pain flare-up could take several weeks to months. Although many people depend on conventional care, such as taking anti-inflammatory pain medications, getting physiotherapy treatment, and staying physically active, back pain massage therapy offers relief and relaxation.
Over the last few decades, massage has gained popularity as alternative care for people with back pain. When added to the mix of conventional back pain treatment, the magical and soothing touch of a professional massage therapist can promote substantial healing and pain relief to a painful back. By targeting the correct muscles, the pain, soreness, and tension can be controlled at their source. Healthcare professionals recognize back pain massage treatment as a safe and natural relief for lower back pain and effective aid to various pain treatments. Furthermore, healthcare providers even encourage back pain patients to seek massage therapy in addition to medical treatment.
Various pieces of evidence support the effectiveness of massage to the nonspecific chronic low back, showing its benefits in terms of improving symptoms and function.
Here are other several amazing health benefits of massage therapy:
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Waist Heating Pad For Back Pain
Heal your back pain with this USB heating waist belt that offers hot compresses and relieves cramps. The belt features a built-in thermal protection module or tool that prevents overheating and returns to the standard temperature. The belt has a heating pad that can warm your abdomen and lower back and can reduce soreness while improving blood flow in the areas.
· Offers 3 heat-settings and 2 charging methods
· More extensive temperature control from 104-194 degree F that can be changed with ease
· A USB charging cord and AC adapters are provided for charging
· Comes with a hook and loop closure to adjust the band according to your size
· Fits up to the waistline of 42 inches easily
· Comes with small voltage control design with overheat protection tool
· The cable may come off easily as charging cord is not long enough
The pad comes with a 2m long charging cable so you can sit back and let the belt work. The belt also features a lightweight and breathable neoprene to ease any discomfort, and the controlled temperature regulation provides enough warmth while allowing the air to flow. The belt offers lumbar support and is easy to clean.
Interested In Pursuing Therapeutic Massage For Pain Relief
If youve been suffering from lower back pain, massage therapy just might be the answer. With dozens of techniques from which to choose, its not a matter of how simply when. When are you going to take your pain relief journey to the next level?
At the Injury Care Center, our massage therapists collaborate with a team of pain management physicians, physical and occupational therapists, and chiropractors. As with most things in life, we believe that the best approach to pain relief is the multidisciplinary one. At ICC, we give you the best of all worlds, relying on our unique strengthens to devise customized treatment plans that truly deliver BIG results.
For superior outcomes in pain management, contact one of our patient advocates today!
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What Areas Can Benefit From A Deep Massage
These massages are used to provide pain relief to particularly stubborn areas of the back especially those muscles found deep within the body. Some examples include the lower lumbar region . It is also possible to experience improvements if you have been suffering with pain in your upper back, shoulders, elbows, or neck. The main takeaway point is that deep massages will help to loosen up the surrounding muscles in order to provide a significant amount of pain relief. Some conditions which can be alleviated with this type of massage include :
- Repetitive strain injuries
What Causes Lower Back Pain
The most common myth associated with chronic lower back pain is that it is caused by structural problems or spinal fragility. The most common causes of lower back pain, as ascertained by multiple scientific studies, are physical activity, poor posture, obesity, stress and injuries caused by something as simple as picking up heavy objects incorrectly.
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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:
Techniques For Lower Back Pain Massages
Massage uses a combination of techniques. Which technique your therapist will use depends on the goals of your massage therapy.
Some of the best massage techniques for lower back pain include:
- Effleurage: These are long sweeping strokes from the top of a muscle to the bottom, usually at the beginning or the end of a massage .
- Petrissage: Rolling and kneading the muscles, like kneading bread dough. Pressure can vary according to the clients sensitivity. The massage therapist may focus attention on a crunchy or tense area. Theyll start first with light petrissage and increase the pressure to help the muscle release.
- Tapotement: Light and rhythmic tapping or drumming. This technique can vary in pressure and speed and can be either relaxing or energizing.
- Friction: Deep pressure is applied to a particular muscle to encourage it to release.
- Vibration: Shaking or moving specific parts of the body encourages tight muscles to release.
These techniques can be used in the same session, or your therapist may choose to focus on just one or two.
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How To Massage The Lower Back
This article was co-authored by . Marty Morales is a Professional Massage Therapist and the Founder and Owner of the Morales Method, a manual therapy and body conditioning business based in the San Francisco Bay Area and in Los Angeles, California. Marty has over 16 years of massage therapist experience and over 13 years of experience educating others on the best practices for massage therapy. Marty has over 10,000 hours of private practice logged and is a Certified Advanced Rolfer and Rolf Movement Practitioner, CMT. He has an MBA in Finance from Loyola Marymount University, Los Angeles. This article has been viewed 155,989 times.
The lower back can become tight or sore for many different reasons. A few activities that cause tight lower back muscles include prolonged sitting at a desk, leaning over a sink, lifting heavy objects without bending your knees, or running on uneven pavement. Fortunately, you can help alleviate a friend or client’s lower back discomfort or even your own by loosening the sore muscles with massage.
When Should I Contact A Doctor
Though some soreness is a common side effect of deep tissue massage, it should not last more than a day or two. It should also not keep you from moving about regularly. If you experience pain beyond this, you should contact a doctor.
In some cases, an injury may occur during treatment. If you feel sharp pain associated with injury during massage, end the session immediately and contact a doctor for further action.
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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.