Best Massages For Lower Back Pain
What is Lower Back Pain?
Today, lets talk about the best massages for lower back pain. Lower back pain is a pain, which almost everybody has experienced at some point in their lives. It is often caused by a torn or pulled muscle or ligament. The lumbar spine, or lower back, is a structure of interconnecting bones, joints, nerves, ligaments, and muscles, susceptible to injury and pain. The tearing can occur due to various reasons such as lifting a heavy object, making a sudden movement, having a poor posture or a sedentary lifestyle, getting a sports injury, travelling on bumpy roads, etc. The pain can happen suddenly, or can develop slowly over time from repetitive movements.
Symptoms of lumbar muscle strain include sudden onset of pain, localized pain that does not radiate into the leg, and tenderness in the lower back. Acute pain from a lower back strain can be resolved in a short amount of time. However, levels of pain or flare-ups can continue for weeks, or even months, after the initial injury.
Best Massages For Lower Back Pain
Exercises, massages, injections and medications can help relieve back pain. Today we will be discussing only the first two. Please note, in case of persistent and chronic back pains, visit your chiropractor immediately.
Massage is a popular therapy that helps millions of people with a wide variety of spinal conditions, including:
- Muscle tension
- Muscle spasms
Using hands and specialized tools, a massage therapist kneads, rubs, and strokes the affected muscles to increase blood flow (circulation) 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, causing pain.
Massage therapy can provide substantial healing and pain relief for people suffering from lower back pain, if the correct muscles are targeted. There are many types of massages that help relieve the lower back pain but the most popular ones are-
In Sweden, this technique is called the “classic massage” and for good reason. Swedish massage involves the use of long strokes in a continuous manner over your lower back. This massage focuses on all the problem areas i.e. stiff muscles and tensed tissues, loosening them up and bringing relaxation to the entire body. In the western world, it is probably the most widely known form of massage therapy.
Acupressure and Shiatsu Massage:
Shiatsu and Acupressure are forms of Asian Bodywork Therapy. They use pressure, stretching, and other manipulations to relieve stress and pain and to promote health. Acupressure and Shiatsu massage can be used effectively to relieve hip and back pain caused by muscle tension. It is also useful for other issues such as herniated discs, arthritis, compressed nerves and stiffness.
Deep Tissue Massage:
Deep tissue massage uses firm pressure and slow strokes to reach deeper layers of muscle and fascia (the connective tissue surrounding muscles). Along with lower back pain, it is used for chronic aches and contracted areas such as a stiff neck and upper back, leg muscle tightness, and sore shoulders. This is one of the best massages for lower back pain.
Hot stone massage is a popular healing therapy that involves the use of hot stones over your back. These stones are heated in a special bath and thus work with a heated therapy on your tensed areas. The massage therapist places these stones along your backbone on a linen cloth. This therapy works similar to any acupressure therapy. Hot stones carry an energy that is transmitted to your back giving you a soothing back massage.
This massage is related to the techniques used in yoga. It focuses on moves that work to strengthen your muscles, release tension and make your body more flexible. Thai massage also involves the use of certain oils that enhances the relaxation effect. This is one of the best massages for lower back pain.
Along with massages, you can also try out the following super simple exercises that help relieve back pain. Incorporating these in your daily life will definitely reduce the occurrence of back aches and make your back stronger –
- Static back – Duration: 5-10 minutes
Lie on your back with both legs bent at right angles on a chair or block. Rest your hands on your stomach or lay your arms out at the side below shoulder level, palms facing up while Breathing from your stomach. Let the lower back relax. Hold for 5-10 minutes.
- Static Extension – Duration: 1 Minute
Kneel with hands on the floor positioned under your shoulders and Let your back and head relax towards the floor. Let your shoulder blades come together, and make sure there is an arch in your back. Keep the elbows straight but shift your hips forward 6 to 8 inches so they are not aligned with the knees. Hold 1-2 minutes.
- Supine Groin Stretch – Duration: 10 minutes per side
Lie on your back with one leg resting on a chair, knee bent at 90 degrees, while the other leg is extended straight out and resting on the floor. Make sure both legs are aligned with the hips and shoulders. The foot of the extended leg should be propped upright to preventing it from rolling to one side. Hold 10 minutes then do it on the other side.
- Modified Floor Block – Duration: 6 Minutes
Lie on your stomach with your forehead on the floor — your feet should be pigeon toed. Rest your elbows on books or blocks so that your hands are in the “don’t shoot!” position. Make sure your shoulders are level — breathe deeply and relax the upper body. Let your bodyweight naturally fall into the floor. Hold 6 minutes.
Lower back pain is a common complaint among athletes and non-athletes, alike. Even more so in today’s fast-moving life. Managing pain appropriately at an early stage can help limit symptoms in both time and severity. One of the best ways for relieving back pain appropriately is by taking a massage by a trained masseuse. These are the best massages for lower back pain. A relaxing massage after a stressful week will not only helps you with your back pain, but has a host of other benefits too! Check out our blog – 10 benefits of massage therapy for your whole body!