Monday, June 17, 2024

How To Massage Lower Back Pain Away

When To See A Pro

How To Massage Away Lower Back Pain with Foam Rolling

You may find that your massage efforts at home arent doing enough to ease your lower back pain.

Consider seeking a professional masseuse to provide massage or another professional, like a chiropractor or physical therapist, to adjust your spine. These efforts by professionals may help relieve your back pain.

You may want to see a doctor if your lower back pain is very severe or long-lasting.

A doctor can diagnose and help you manage back pain that interferes with your daily life. They may recommend a variety of treatments to help with severe or lingering back pain. Some treatment recommendations may include:

  • bed rest

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.

The Benefits Of Massage Therapy For Lower Back Pain

Massage therapy has been shown to provide a range of benefits for lower back pain. This therapeutic treatment option can be an excellent way for patients to manage pain without the need for invasive treatments.

Improved Range of Motion

Massage therapy helps to relax tight muscles, which leads to a greater range of motion. Improving your range of motion will help to prevent injuries and allow your muscles to perform at their best.

Boost Circulation

Massage therapy increases blood flow to the treatment area, which promotes healing and a faster recovery. Improved circulation also eases stiffness and achiness for greater comfort in the lower back throughout the day.

Promotes Muscle Recovery For Athletes

Athletes and active individuals can more effectively fend off soreness with massage therapy. By stretching out the muscle fibers after intense workouts, massage therapy keeps muscles from becoming overly tight after exercise, allowing athletes to recover quicker.

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Ease Lower Back Pain With Stretching And Massage Therapy

Lower back pain is an issue that afflicts millions of Americans. In particular, a large portion of the working population in the U.S. experiences back pain at some point during the year. Whether due to a sedentary lifestyle, overuse, or a traumatic injury, lower back pain may keep you from enjoying your favorite sports and activities.

Stretching and massage therapy are gentle, practical treatment options that are effective in managing lower back pain. Here, well discuss the benefits of both as part of a full back pain treatment plan.

What Causes Lower Back Pain

Why is Exercise Important against Lower Back Pain?

A variety of factors causes lower back pain. Some of the most common reasons include:

The discs between your vertebrae start to wear down over time. As they lose their cushioning effect, they become less flexible. Over time, this can lead to spinal stenosis, where the nerves begin to press against each other.

Muscle spasms can occur as a result of poor posture. Tight muscles pull on the bones, causing them to rub together. This can create pressure on the spine.

Injuries such as slipped disc syndrome, whiplash, and car accidents can cause severe lower back pain.

Infections or tumors can grow in the area of the spine.

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Stretching For Lower Back Pain

Stretches for your lower back can help break uptightness and tension in the lumbar spine region. With an improved range of motion, you can enjoy less lower back pain over time. Additionally, a regular stretching routine can lower your risk for injury by helping to strengthen the back muscles. So, we encourage you to practice targeted lower back stretches on a consistent schedule to reap the full benefits of the exercises. Schedule an appointment with the team at Wasserman Chiropractic for a personalized stretching regimen.

Below, youll find three popular and effective stretches for the lumbar spine. These stretches are simple and can be performed at home. You can also view our video on Beginner Mobility Exercises.

Treating Lower Back Pain In Others

  • 1Massage the muscle connecting the bottom rib to the pelvis. The quadratus lumborum is the muscle that connects your last rib to your pelvis and is one of the major culprits in lower back pain. Stretch the muscle by pressing into the area between the lower rib in the hips and pulling the muscle down towards the hip. Massage the muscle with your other hand by pressing your fingers firmly, but not aggressively, into the muscle and rubbing in circles. Work the muscle for up to 20 minutes on each side to release tension.XResearch source
  • This muscle can tighten from engaging the muscles in the lower body while the upper body remains still. For example, this could happen when lifting groceries out of a car trunk, doing dishes while leaning over a sink, or slumping in an office chair.
  • 2Work the muscles at the back of the hips. To find the back hip muscle, feel around the area where a pair of pants would sit on the hips. The muscle spreads out over much of the hips, so feel around until you find a spot that seems full of tension. Press firmly into the soft tissue and rub in circles until you feel a release.XResearch source
  • This muscle is called the gluteus medius and often seems too low to cause lower back pain. However, back pain sufferers often report relief after 20 minutes of massage focused on this muscle.
  • The dimples are usually around 1 to 2 inches on either side of the spine.
  • You can massage the quadratus lumborum, hips, and gluteus maximus all in the same session.
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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!

    How Long Does Lower Back Pain Usually Last

    Shiatsu Massage to Relieve Back Pain & Complete Relaxation, Anyone Can Do, 7-10 Mins.

    Lower back pain can be classified into three types: acute, subacute, and chronic. Chronic lower back pain lasts more than four weeks. Acute lower back pain lasts less than four weeks. Subacute lower back pain falls somewhere in between.

    There are many treatments available to alleviate lower back pain, but some are better suited for certain types of pain. When your back hurts, it may be a sign of a severe problem. You should see a doctor if youre experiencing severe or unrelenting pain. Most times, back pain is nothing more than an annoying nuisance. But there are some things you can do to help ease the discomfort.

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    Stretch #4 Hamstring Stretch

    The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.

    These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.

    This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.

    Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.

    Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.

    Back Pain Relief Massage Techniques

    Massage in general is good for relaxing aching or tired muscles and to release stress. In particular with back pain relief, massage techniques help to reduce soreness and soothe the tired back muscles. Massage works on different levels it improves blood circulation thus aiding better blood flow and oxygen to the muscles, it also relaxes the muscles and releases endorphins that makes one feel good and reduces back pain.

    Massage to ease tiredness and soothe lower back muscles

    When the body is tired and the lower back muscles are strained due to overuse these mild massage techniques help. Using both the thumbs, apply gentle kneading pressure along the muscles of the spine, taking care not to run them over the spine. The thumbs should move in tiny circular motions going in an upward direction and wherever knots or tightness is felt gently kneading it away until they disappear. Then move downward to the small of the back area and gently knead in the bony area of the lowest point of the backbone. This helps to soothe the tightness and relieve mild back pain of the lower back.

    Natural pain relief massage can be soothing for your neck, shoulder and back

    Massage to relieve muscle spasms

    In general more and more people are turning to massage therapy to relax and soothe tired muscles. There are different therapies to choose from when it is all about soothing sore muscles .Even in cases of muscle spasm patients are directed to therapists to help relieve pain.

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    Why Back Pain Requires A Team Approach To Care

    Whether back pain requires surgery or is manageable with conservative treatment, its important to see a spine specialist for diagnosis and care. The doctors at our Spine Center work as a team with experts in nerve, muscle, and bone conditions, as well as nurses and physical therapists who work closely with patients to manage symptoms and reduce the risk of recurrence.

    Each week, our multidisciplinary team meets to discuss challenging cases and educate each other on the latest research and techniques. Together, we see a range of patients with complex medical needs. For example, if a patient with a spinal infection is taking a medication that suppresses the immune system, such as immunotherapy for cancer, we work together to find an effective treatment that is safe for their unique needs.

    Some medications or medical conditions put patients at greater risk for low bone density, fractured vertebrae, or back pain. In these cases, we get referrals from and collaborate with oncologists, hematologists, rheumatologists, mineral metabolism doctors, and primary care doctors to reduce patients risks and manage their symptoms.

    If you are worried about back pain, come see us for reassurance. The earlier you are diagnosed, the better your outcomes can be.

    If you or a loved one might benefit from a back pain consultation, call or request an appointment online.

    Minimizing Lower Back Pain

    10 Ways On How to Relieve Lower Back Pain From Sleeping  PostureInfoHub
  • 1Exercise 4-5 times a week to strengthen your muscles. Moving your body is the most important thing you can do for your back. Building up core muscles and keeping your joints limber can help relieve lower back pain over time. Focus on stretching and doing body weight exercises 3-4 days a week to build up muscle. Do cardio at least 1-2 days a week. To add in cardio, try swimming, especially when your back hurts a lot. You can also try biking or running when your back is feeling better.XResearch source
  • Aim for each exercise session to last around 20-30 minutes.
  • Try to do just a little bit of exercise, even if your back hurts. Some movement is better than no movement.
  • Combine exercise with physical therapy or massage to get the best results.
  • 2Do curl ups or partial crunches to strengthen your core. Start by lying on your back with your arms crossed over your chest. Keep your knees bent. Use your core to lift your back up off of the floor until you can touch your elbows to your knees. Alternatively, place your arms behind your head and raise your shoulders from the floor. Do 8-12 repetitions.XResearch source
  • Don’t focus on doing curl ups too fast or doing too many repetitions at first. Instead, focus on keeping good form.
  • If it’s too hard to hold your balance, just lift your legs and leave your arms on the ground.
  • For an extra challenge, lengthen your leg behind you each time you lift it.
  • Avoid arching your back by keeping your abdomen tight.
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    When To See A Doctor

    People can often treat back pain with home remedies and some patience. However, a person should speak with a healthcare professional about chronic or severe back pain.

    A healthcare professional may recommend physical therapy, medication, or other treatments. People with existing health conditions or who take regular medications should speak with a medical professional before trying herbal medications or supplements.

    Common Causes Of Lower Back Pain

    Acute and subacute lower back pain can result from injury or trauma, or from undue stress on the quadratus lumborum and gluteus medius. Common causes include:

    • Falling or suffering traumatic impacts
    • Improperly lifting heavy objects
    • Moving while having poor posture
    • Not exercising or sitting for too long
    • Sudden back movements after repetitive activities

    Severe or frequent experiences of acute lower back pain can develop into long-term health conditions that are more likely to cause chronic lower back pain. The most common causes of chronic lower back pain include:

    • Muscle decondition/atrophy from age or inactivity
    • Bulged, ruptured or degenerative spinal discs
    • Arthritis
    • Osteoporosis

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    Massage Techniques To Ease Back Pain

    Back pain comprises about 40% of work absences. Since your back carries the most weight and physical stress, it can cause strain on the back muscles and ligaments supporting the spine. Back pain, tension, and stiffness can limit mobility and affect the quality of your life. Symptoms may last up to 6 weeks or less or as long as 3 months . In some cases, back pain can be described as insufferable, interfering with your daily social roles and activities as it can increase pain or cause further injury.

    Although bed rest and application of heat or ice can help improve the symptoms, massage for back pain offers a better solution that helps relax your tired and sore muscles.

    What Are The Best Types Of Massage For Lower Back Pain

    How to Massage Your Own Back- (Low Back Pain & Mid-Back Pain)

    The best massage for lower back works hard to address tight, sore, sticky tissues with the appropriate level of pressure for each person.

    While chronic lower back pain can be treated by massage, not all styles of massage are good for all types of pain. And the effects of massage vary due to differences in techniques and the skill of the therapist.

    Common types of massage therapy include:

    • Acupressure
    • Myofascial release
    • Craniosacral therapy

    Here are five types of pain management massage that can help with different types of pain, including back pain and neck pain .

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    Lower Back Pain Relief

    There is an exceedingly high chance that you or someone you know is suffering or has suffered from lower back pain, especially here in New York City. How high is that chance? A full 80%. But did you know that there are some simple exercises that can help you prevent and get rid of low back pain? Exercises that don’t require a gym, a lot of space, very little time, are appropriate for any fitness level and are low-risk.

    Too many of us just assume that lower back pain is the result of weak back muscles or an untreatable herniated disc and that it’s something that we just have to get used to. Fortunately there are ways of alleviating and ridding yourself of low back pain once and for all, but not in the way you may think. In addition to manual therapies such as Active Release and Acupuncture, you can begin to take control of your low back health once and for all using these 5 exercises as a jumping off point.

    It is important to note that if you have long-term and/or severe low back pain, you should consider consulting an injury recovery specialist or sports medicine doctor in order to get an accurate diagnosis and guidance on the best treatments, back exercises and stretches for your specific circumstance. As basic and simple as the exercise below are, they still may not be appropriate for certain injuries and during certain phrases of the injury recovery process.

    Activate over-stretched and under-active muscles.

    Massage Therapy For Lower Back Pain

    “Oh, my back still hurts,” Jim groaned as he sat on the bed and bent over to pick up his shoe.

    “Why don’t you try a massage?” His wife asked. “My friend Carol swears massage is the only thing that can help her back pain.”

    Jim sighed as he tied his shoe. “I suppose I have tried everything else. The chiropractor says my back is fine, just the muscles are tight. My doctor gave me muscle relaxants, which I don’t like to take, and our insurance only covered four physical therapy visits. Massage can’t hurt my back any more than it already does, I guess.”

    Jim is typical of most Americans trying massage for the first time. Many feel that it can’t hurt to try. But what does massage do? What kind of massage should you try? How do you find a massage therapist?

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