Massage for Lower Back Pain: Benefits, Types, and More
Massages are a proven way to alleviate back pain. Explore the various types, benefits, and more..
Author: MaryAnn DePietro CRTSTART READING
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Lower back pain is one of the most common complaints among adults in the United States.
Analysis from 2022 indicated that 8.2% of people in the United States had severe back pain. For many people, the lower back is the most common sight of back pain.
Treatment for back pain can include a wide variety of options, including medication, injections, and physical therapy.
Massage therapy may also relieve lower back pain. The benefits of a lower back massage are that it improves blood circulation, which reduces muscle stiffness and significantly lowers pain. Massage can also help an individual relax and relieve muscle tension, easing discomfort.
The type and frequency of massage for the lower back may affect how quickly someone gets pain relief. Choosing an appropriate massage for your situation is helpful to get optimal pain relief.
Types of Massage for Lower Back Pain
Different types of massage can help reduce stiffness and discomfort in lower back pain. The best type of massage may depend on the cause of the pain, its severity, and personal preference.
There is no one best type of massage for every individual. Everyone is different and may have various results with the various kinds of massage. Massage for lower back pain options include the following:
Deep tissue massage
A deep tissue massage involves applying firm pressure and slower strokes. Its purpose is to target the deeper layers of connective tissue and muscle. Massage therapists may use their thumbs, knuckles, elbows, and fingers to apply pressure. Deep tissue massage can help reduce pain, tension, and muscle spasms in the lower back.
Swedish massage
A Swedish massage often uses lighter pressure than a deep tissue massage. Therapists use various techniques, such as kneading, tapping, and long strokes, to:
- Improve blood circulation
- Relax muscles
- And reduce pain.
Trigger point massage
Trigger point therapy involves firm pressure on small, specific areas of muscle. These areas are called trigger points. Trigger points are knotted muscles that can lead to referred pain in other parts of the body. Applying pressure to the trigger points may reduce the intention and relieve pain.
Acupressure
Acupressure is a traditional Chinese medicine treatment that practitioners perform by applying pressure to specific points on the body. Applying pressure to these points may help reduce tension, stress, and pain. Acupressure is similar to acupuncture; however, the practitioner uses their fingers instead of needles in the acupoints.
How Massage Helps Lower Back Pain
Massage is a non-invasive, non-pharmaceutical way to reduce acute and chronic back pain. There are several benefits of lower back massage, including those listed below.
Increased blood flow
Manipulating the soft tissue through a massage increases blood flow to the lower back. This promotes the delivery of nutrients and oxygen to the muscle, reducing inflammation and aiding healing.
Promotes healing and reduces inflammation
Massage could play an essential role in reducing inflammation. For instance, massage may reduce swelling by stimulating the lymphatic system, which promotes the removal of excess fluid. Additionally, massage may decrease inflammatory cytokines, which also combat inflammation.
Reduced muscle tension
Massage can help reduce stress hormones. Increased stress hormones can exacerbate the perception of pain. Decreasing these hormones minimizes the perception of pain.
Releases knots and tight muscles
Various massage techniques, such as stroking tight muscles, help release knots and tension that can cause discomfort.
Increased endorphins
Massage therapy stimulates the reduction of endorphins, promoting relaxation and reducing pain.
Natural pain relievers
Massage and its various effects, such as the release of endorphins, provide a natural way to reduce pain. This decreases the need for pain medications and other types of invasive treatment.
Self-Massage Techniques
Massage techniques for low back pain may include self-massage methods like those listed below.
Foam rollers
Foam rollers are generally cylinder-shaped devices made from foam. They are available in various firmness levels, shapes, and sizes.
A foam roller allows an individual to perform a self-massage using a myofascial release technique. It can be helpful as a warm-up or cool-down before and after exercise. Foam rolling is also an effective self-massage technique for the lower back.
Foam rolling helps treat lower back pain since it targets larger muscle groups, including the back and legs. It helps reduce muscle soreness, tightness, and inflammation and may improve the range of motion in the lower back. Different foam rollers, including smooth, textured, and foam-covered massage sticks, are available. The type of foam roller that may be most effective for lower back pain may vary individually.
Massage balls
Massage balls are also an option to treat smaller muscle groups and can be used for specific back and shoulder areas. They may be slightly easier to use than a foam roller. Different types of massage balls are also available, including those that are smooth enough to perform self-deep tissue massage or trigger point therapy.
Learning how to effectively self-massage the lower back may take some trial and error. However, trying different techniques usually results in finding one that works for you.
What the Research Says
Studies have indicated that massage can significantly help lower back pain. A study published in the journal Medical Science Plus involved 23 participants aged 61 to 85. All participants had degenerative disc disease that caused lower back pain.
The participants received a 40-minute therapeutic back massage two times a week for three weeks. They rated their back pain severity before the massage and at the end of the study. Participants reported a significant change in pain intensity and perception after massage therapy.
The American College of Physicians also issued clinical practice guidelines that include massage therapy as an option for treating acute and subacute low back pain.
When done correctly, massage typically has few side effects except muscle soreness. Because of its low risk, it is often a helpful complementary or primary treatment for back pain.
How to Choose A Massage Therapist
Selecting the right massage therapist can impact your treatment's effectiveness for lower back pain. There are several things to keep in mind when choosing a therapist, including:
Qualifications
Look for a massage therapist who holds a licensed massage therapist certification. Ask a practitioner about their certifications and where they received their training.
Consider experience
Some massage therapists specialize in a specific massage technique, while others work with individuals with certain conditions. Ask the therapist about their experience to see if it matches your needs.
Ask family and friends for recommendations.
Word of mouth is one of the best ways to choose a massage therapist. Asking for recommendations is a good place to start.
Read Reviews
It's easy to check out reviews online to determine if the practitioner has primarily positive reviews about their practice.
Cost and location
Not every massage therapist is within everyone's budget. Consider the cost and how far the therapist is located from your home. Selecting a massage therapist who requires a long commute may be worth it or too time-consuming.
Conclusion
Massage is an effective way to manage and reduce lower back pain. It can help increase circulation and reduce stiffness and inflammation. Massage is typically a low-risk treatment with few or no side effects, making it a good option to try.
Always consult with a qualified massage therapist to determine which style of massage is most beneficial for your situation.
Self-massage can be helpful for ongoing pain relief in between appointments with a professional massage therapist.
If your back pain becomes severe or continues to worsen, seek your healthcare professional to determine an appropriate treatment.
About the Author
MaryAnn DePietro CRT is a licensed respiratory therapist with over 15 years of clinical experience in critical care, emergency medicine, and pulmonary rehabilitation. She is also an American Council on Exercise certified personal trainer and holds specialty certifications in orthopedics, senior fitness, and weight management. MaryAnn has a degree in Rehabilitation from Penn State University and a degree in respiratory therapy.
In addition to her clinical experience, she has written extensively about all things medical, as well as health, fitness, and aging for various websites, magazines, and newspapers.
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