New Chiropractic Patients
Most of us have suffered, or suffer from, some type of lower back pain. Particularly if we have poor posture, muscle strain, or experience chronic stress.
If we also spend hours sitting down or doing manual labour, we’re even more at risk. In this case, learning how to give yourself a lower back massage to ease the pain can be a game changer!
In this post, we share a few handy tips and tricks about giving yourself a massage for lower back pain.
At this point, you probably have contortionist positions flashing through your mind but – giving yourself a massage for pain in your lower back is quite simple. And effective…
Moreover, for the price of just a few minutes of your time each day, the rewards can be immense.
So, here’s how to treat yourself to a lower back massage:
Start out with a gentle lower back rub to get blood flow going.
Top tip – applying a warm towel or heating pad for 5-10 minutes before you start will help relax tense muscles.
Gently knead the muscles in your lower back with your fingertips or palms in a circular motion. Focus on the (psoas) muscles on either side of your spine. These muscles do a lot of work moving your lower back, hips, and upper legs so are a common source of back pain. Especially when they get tense and stressed…
You can also apply a firm back-and-forth motion with your fingertips to create friction within tight muscle fibres. This often helps release painful knots and adhesions in these tissues.
You may also find some particularly sensitive ‘trigger’ points in your muscles so spend a little extra time on these areas. Use your thumbs to (carefully) apply firm pressure to these spots. Maintain the pressure on each point for 30 – 60 seconds, but don’t overdo it.
Use decompression exercises, such as hanging from a bar or simply touching your toes. These help stretch your spine and reduce pressure on your lower back. They can be done on their own or after a massage.
Repeat daily if you have ongoing lower back pain. Even if you don’t, regular massaging can help keep your back muscles supple and pliable. As with most things, consistency is key to achieving the best results.
Incorporating some simple massage exercises into your routine can be helpful for lower back pain too. Just grab a firm pool noodle or a tennis ball, and you’re set.
Foam Roller Exercise: Cut the noodles into shorter lengths (in half or thirds works well), and lie on your back on a firm surface. Place the roller under your lower back.
Gently roll your lower back up and down on the roller, using it to massage tense muscles. Alternatively, lie still and allow your back to relax around the roller. This latter exercise helps ‘retrain’ your back muscles and spine into their correct positions.
Tennis Ball Massage: Grab your tennis ball and lie on the floor. Place it under your lower back. Use your body weight to bear down on the ball and roll it around to find and release those tight spots. Because the ball is small, it will provide targeted pressure to specific points.
Take deep, slow breaths to help relax your muscles and increase the benefits of your massages.
Listen to what your body is telling you and adjust your techniques and pressure accordingly.
Combine lower back self-massage techniques with other pain relief exercises like stretching, and heat or cold therapy.
While lower back self-massages won’t ‘cure’ all back pain, and you may need to see a healthcare professional for some conditions, they are a good way to help ease lower back pain from:
This is a common cause of lower back pain. It can result from poor posture or sitting down for long periods. In these cases, self-massage can help relax those tight stiff muscles.
If you’ve overexerted yourself and strained your lower back muscles, a self-massage may help relieve some of the discomfort. It also encourages blood flow, important for muscle healing.
An effective self-massage can provide temporary relief from chronic pain created by conditions like arthritis or fibromyalgia.
Stress in general can be a major contributor to back pain because when we’re stressed, our muscles, including those in the lower back, tense up.
Self-massaging helps relax these muscles, and may help reduce your stress levels as well!
Learning how to give yourself a good lower back massage will pay dividends for:
Getting into the habit of regular lower back massages can help ease pain because it improves circulation and releases muscle tension.
Massaging your lower back muscles helps keep them supple and flexible.
As stress causes muscle tension in your muscles, including those in your lower back, massaging them will help ease tension and encourage relaxation.
Again, relieving tension in your lower back muscles with massage can improve your posture, which in turn reduces pain and discomfort.
Self-massage can be very effective in helping ease mild lower back pain caused by stress, tension, and minor strains.
However, severe, persistent back pain, or pain accompanied by other symptoms like weakness or numbness in your legs, should be checked by a healthcare professional.
Giving yourself a regular massage for lower back pain is a simple and effective way to ease and manage some types of back pain. When combined with good posture, exercise, and stress management, it will keep your lower back healthy and pain-free.
