Lower back pain can be caused by many things from lifting something too heavy to an injury or sprain. It can be debilitating and prevent you from doing many daily tasks.
Fortunately, massage can provide relief. There are different types of massage that can alleviate back pain such as neuromuscular or trigger point massage, Thai massage, Shiatsu and more.
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Improved Circulation
There are many types of massage therapy, including Swedish, deep tissue and trigger point. The most effective for lower back pain relief are those that help to improve circulation and decrease inflammation, which can make your back pain worse.
When you strain or pull a muscle, small tears form in the fibers of the muscles. These heal as scar tissue that can interfere with the function of the muscles, and cause pain. Massage therapy can break up this scar tissue and increase the flexibility of the muscles.
Massage has also been shown to reduce the stress hormone cortisol, which can exacerbate back pain and stiffness. Adding regular massage therapy to your pain management routine can significantly decrease your symptoms and overall level of comfort.
Massage also increases oxytocin, which promotes relaxation and a sense of well-being. This can reduce anxiety and enhance sleep quality, which can also help alleviate back pain. Regularly scheduled massage sessions can provide long-term benefits when paired with other self-care practices like proper posture, stretching and regular exercise.
Reduced Muscle Tension
Whether it’s sharp, stabbing pain or dull, constant tension, many types of back pain can be caused by tight muscles. A professional massage therapist will use various techniques to release these tight muscles, bringing relief and reducing the need for medical attention.
For example, prolonged sitting at desk jobs can cause postural stress which leads to tightening of the lower back and gluteal muscles. Massage can counteract these imbalances by promoting relaxation and increasing flexibility, preventing the onset of painful back strain.
A pragmatic randomized controlled trial showed that classic massage therapy significantly reduced low back pain and disability compared to standard medical care. The benefit was sustained for six months. Adding regular sessions to your schedule can help you achieve the most lasting results.
Remember to communicate openly with your massage therapist during the session to ensure the right techniques are being used to relieve your pain. This will also allow you to determine how often you should come in for your massages to manage your pain and improve your mobility.
Increased Flexibility
Massage therapy can help improve mobility and reduce pain by relieving tension in the muscles and soft tissues. It can also help reduce cortisol levels, which are known to increase inflammation in the body and make back pain worse.
Regular massages can also help prevent back problems caused by poor posture and repetitive movements. These types of problems often happen at work, where people spend long periods of time sitting down.
Massages can counteract the effects of prolonged sitting by releasing muscle tension and stiffness, improving flexibility and promoting proper body mechanics to prevent future injuries. This can also help reduce the need for pain medications, which can have negative side effects and can even become addictive.
The best way to get the most out of your massage for lower back pain relief is by getting frequent sessions, and making sure that you communicate openly with your therapist about how much pressure you can tolerate and any specific areas of concern.
Prevent Overuse Injuries
Overuse injuries often result from repetitive motions, or activities that place a lot of stress on certain muscle groups. These injuries are typically characterized by pain during activity and at rest, limited range of motion, and swelling. Massage therapy can help prevent overuse injuries by improving circulation, reducing inflammation, and alleviating muscle tension.
In addition, the manipulation of soft tissues during massage can increase tissue elasticity which decreases injury risk. Furthermore, the stimulation of the lymphatic system increases the rate at which metabolic wastes (such as lactic acid) are removed from muscles, decreasing fatigue and weakness that can lead to injury.
When combined with proper stretching, strengthening, and flexibility exercises, therapeutic massage can improve muscle health, boost performance, and decrease recovery time from exercise. However, it’s always important to check with your doctor before beginning any massage therapy program. They will ensure you’re a good candidate for massage and can recommend additional recovery techniques that will complement your treatment program.