5 Ways to Reduce Lower Back Pain
Are your lifestyle and happiness limited by lower back pain? It’s a condition many people struggle with, and it can be miserable and debilitating.
If you suffer from a sore or tight lower back, you may find that one of the best ways to fix it is with massage. Massage can reduce tension, ease pain, and help you relax—the perfect remedy for an uncomfortable back.
You may be interested in trying massage, but do you know how to massage lower back pain safely and effectively? Keep reading to learn five top ways to reduce back pain and how to get started with massage.
1. When Learning How to Massage Lower Back Pain, Know Which Muscles You Want to Target
When thinking about massage for lower back pain, it’s helpful to work out which muscles you want to target, along with the cause of your lower back pain.
The main muscles that make your lower lower back include your glutes, your extensor muscles, and your obliques. It’s best to talk to a doctor or chiropractor when it comes to diagnosing back pain, as they can let you know which muscles are giving you pain and can recommend treatments.
Once you know which muscles are causing you pain, try to work out what the cause is, so you can prevent it. Often, lower back pain can be brought on by bad posture, heavy lifting, hormonal issues, or muscle strain from exercise.
It’s also worth considering that sometimes, lower back pain isn’t muscular. Pain in the lower back can be caused by nerve damage or slipped disks, which is why talking to a doctor is helpful.
2. Seek Professional Help
One of the best ways to reduce back pain is to seek professional help. This could be from your family doctor or a specialist, but many people find professional massage or chiropractic very effective as well.
A trained professional can diagnose the source of your pain and give you a treatment plan, which may include medication, massage therapy, or at-home stretches and exercises.
Massage therapy from a professional can be a great way to reduce back pain. It can help improve circulation, reduce tension, help remove knots and relax tight muscles, and can help to ease your stress levels.
Always let your massage therapist know where the pain is coming from so they can target the right area.
You may be concerned about the cost of seeking professional help, but back pain is a serious condition that shouldn’t be ignored. Also, check the details of your health insurance coverage, as massage therapy and specialist care may be covered under your policy.
3. Purchase a Massage Chair
If you aren’t able to see a massage therapist, or you’re looking for additional help while you’re at home, then you may want to purchase a massage chair.
A massage chair is designed to mimic the massage you would get from a professional, with built-in rollers that simulate massage. You can completely customize your massage experience in the chair, controlling the speed, duration, and the muscle groups targeted.
Most chairs look similar to recliners, so they will fit in well with the furniture already in your home. They can be a fantastic way to relax after a long day or ease back pain when you wake up in the morning.
The best massage chair can help with home rehabilitation, can effectively reduce your pain, and can be soothing and therapeutic.
A massage chair is one of the best ways to get a massage experience in your own home, making them a fantastic investment for anyone with back pain.
4. Start Gentle
When starting a massage for lower back pain, it’s important to start out soft and gentle. You want to get the muscles warmed up first and increase blood flow to the area before starting a heavy massage.
If you go in too quickly, it’s likely to cause pain and discomfort, or to the person you’re massaging. Massage is something that takes time and shouldn’t be rushed, so allow at least an hour for the process.
Communication is key if you’re massaging someone else, so always ask them how the pressure is, how they’re feeling, and whether they’d like the massage firmer or softer. If acute pain is experienced, the massage should be stopped right away.
Once the muscles have been warmed up, only then can you start increasing the pressure. You may want to try kneading, circular motions, and compression.
Over time, you’ll learn what you like when it comes to massage.
5. Add Stretches to Your Daily Routine
If you experience chronic back pain, daily stretching, or even light yoga can help you. Stretching improves our flexibility, increases blood flow, and is one of the best ways to get rid of stiffness caused by sitting for too long.
There are quite a few helpful stretches that can help with back pain, including Child’s Pose, a knee-to-chest stretch, and a seated spinal twist. When stretching, try to hold each stretch for at least 30-60 seconds and only go as far as you feel comfortable.
Over time, your flexibility will increase, but don’t rush it, as it can cause pain.
Reduce Lower Back Pain with These Top Tips
Although back soreness can be a serious frustration for many people, you don’t need to live with it. Now that you know how to massage lower back pain safely, use some of the tips above to try out massage.
Massage has been used for thousands of years and has many proven benefits, so it is sure to help relieve some of your back pain symptoms. Hopefully, with regular massage and care, you can reduce your pain or get it down to a more manageable level.
Get started today and you’ll be on your way to living a more comfortable, flexible life.
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