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What Is the Best Massage for Back Pain?

What Is the Best Massage for Back Pain?

This article has been scientifically reviewed for accuracy

Body Pain
Adult

Depending on the cause and duration of your pain, massage could be helpful for easing back pain.

In this article, we’ll explore the effectiveness of massage for back pain and how massage may work. We’ll also look at some self-care interventions that may help, alongside massage.

What is massage?

Massage therapy has been practiced in most cultures around the world, throughout history. It was one of the earliest tools used to try to relieve pain. Massage involves manipulating the soft tissues of the body using a variety of light-touch and deep-touch techniques. Massage therapists are trained in methods from classical massage, also known as Swedish massage, to sports massage, or techniques developed in Eastern countries such as Shiatsu. Physiotherapists also use their hands to manipulate, mobilise and massage the body tissues, along with other methods including advice and exercises, to improve mobility and function.

Does Massage Help with Back Pain?

There are many studies that have looked at how effective massage is for pain, on various parts of the body and its therapeutic effect is widely accepted. Massage may work better for some types of pain than others and may work better for some people than others. If you’re not sure if massage therapy is appropriate for you, talk to your healthcare professional.

How does massage work?

Massage is known to relieve pain and stiffness, but it also helps to drain fluid more efficiently from parts of the body. It can also improve movement and help with relaxation.

These are the 3 possible effects of massage that may help with pain and muscle recovery:

It influences part of the nervous system, which helps the body relax and recover.

It increases blood and lymphatic flow, which helps clear out substances that indicate muscle damage.

The mental and physical response to massage also plays a crucial role in reducing pain.

Massage for low back pain

Massage may help to relieve low back pain for some people, particularly if the pain has lasted for less than 3 months (known as acute or sub-acute pain). One study showed that it can help to improve function as well as pain for some people and another showed that it might help people with long-term low back pain lasting more than 3 months. Massage may also be more effective for back pain, when used as part of a holistic treatment programme. Read more below about other treatments to combine with massage.

Massage with other treatments for back pain

Exercise - It’s important to stay active and continue with daily activities when you have back pain. In fact it’s possible that exercise combined with massage may be more beneficial than exercise on its own. Exercise can also help you deal with stress.

Relaxation – massage can help you reduce stress and help you relax. Relaxation can also help with pain, since stress can make back pain feel worse.

Heat therapy - In addition to massage, heat therapy may help to relieve low back pain. Using a heat pack or hot water bottle wrapped in a tea towel, can help to relieve joint stiffness or muscle spasms.

Painkillers – You may choose to discuss pain relief medicines with your doctor, along with massage or physiotherapy. They may recommend a pain medicine with anti-inflammatory properties, such as ibuprofen. You could try Nurofen Express 200mg Liquid Capsules which contains ibuprofen. If you prefer treatments that you can apply to your skin (topical), try the Nurofen Joint & Back Pain Relief Max Strength 10% Gel.

Self-massage – you could try giving yourself a massage with a foam roller, tennis balls or soft massage balls, rolled against the sore muscles. There is evidence that this might help to relieve muscle pain after exercise.

A foam roller is a simple tube-shaped cylinder made of dense foam that can be used to relieve back pain. By lying across it and placing the roller under trigger points such as muscle knots or tight areas in your back, you can, use your body weight to put pressure in the right spots.

FAQs

Is it good to massage back pain?

Studies show that massage can help to relieve back pain, particularly when combined with activity or exercise. If you’re unsure that massage will be suitable, consult a qualified health professional to discuss the right approach for you.

Can massage help with other types of pain?

Massage can help relieve pain related to delayed onset muscle soreness (DOMS) after strenuous exercise. It may also help with other types of bone and muscle pain (musculoskeletal pain), and pain such as after surgery, long-term pain, pelvic pain or headaches.

Can a massage make back pain worse?

Yes, depending on the cause of your back pain, massage can make things feel worse. Massage can also cause bruising and bleeding in some people. If you have cancer in your bones or osteoporosis, pressure should not be placed directly on your bones. In this case, you may need to discuss a different form of treatment with your healthcare professional.

It’s also advisable to check on the credentials and training of the therapist if you are considering massage. Don’t use massage therapy to delay seeing a healthcare professional. A qualified health professional would be able to give you the most suitable recommendation for your back pain treatment, particularly if it has lasted longer than 3 to 4 weeks.

How can I massage back pain myself?

You can try self-massage, including the use of a massage ball or a foam roller.

If you are unsure about the cause of back pain, if it does not improve after treating it at home for a few weeks, it’s stopping you from doing your daily activities, the pain is severe or getting worse, you’re worried or struggling to cope, it’s advisable to consult with a suitable health care professional, such as a GP or physiotherapist.

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