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FAQs:
What is a Back Massage?
A Back Massage is any type of massage that is performed on the back of an individual. The back is the posterior side of the human torso and starts just above the buttocks and ends just below the neck. The vertebral column runs all the way through the center of the back from the 5th Lumbar vertebrae (L5), all the way up to the 1st Thoracic Vertebrae (T1). The vertebral column then continues through the neck into the cervical part of the spine.
What is Involved in a Back Massage?
An upper back massage concentrates mainly on the mid and upper muscles located around the spine. Techniques such as acupressure, friction, myofascial release, and skin rolling are used to relax muscles and improve circulation. An upper back massage aims to help with acute pain, relaxation, stress, and post-surgery.
Are There Different Types of Massage for Back Pain?
Yes, there are different types of massage for back pain treatment. A few common techniques include acupressure (shiatsu), deep-tissue massage, neuromuscular therapy, sports massage, Swedish massage, myofascial release, and cranial-sacral therapy. If you have a condition that affects your lower back or neck, it may be a good idea to ask your healthcare provider for their opinion on which massage technique is right for you.
Do Massages Help Treat Back Pain?
In many cases, massages can help with short-term back pain relief, but they are often less effective for treating chronic, long-lasting back pain. In these cases, it may be a good idea to work with a healthcare provider so they can offer a treatment plan for long-term relief alongside massage therapy.
How Does Massage Help Lower Back Pain?
Since most lower back pain is caused by stressed or strained muscles, it makes sense that any treatment that helps to boost circulation and loosen ligaments can help to reduce and even eradicate pain.
Massage can help lower back pain by improving blood circulation. When blood circulation is improved, muscles and ligaments are receiving a healthy supply of oxygen and nutrients. This leads to relaxed muscles, greater mobility, and reduced pain.
Massage can manage lower back pain in a number of ways. From physical and mental relaxation to pain prevention & management; massage is a holistic approach to relieving lower back pain and improving quality of life.
Lower back massage uses different techniques to target painful trigger points and reduce tension in the muscles. These methods and modalities can include both trigger point massage and relaxation massage, depending on the cause and severity of the pain.
What Causes Upper Back Pain?
The causes of upper back pain vary widely from person to person. It can be caused by a number of things, such as stress, poor posture, or even over-exertion during physical activity. In some cases, the cause may be difficult to pinpoint because it could be a combination of multiple factors. No matter what the cause is, however, it’s important to seek treatment in order to prevent the problem from becoming worse.
How Often Should I Get a Massage for Lower Back Pain?
Getting a massage for lower back pain at least once a month is recommended. However, depending on the severity of the pain, more frequent massages may be necessary. Many clients come in for a massage weekly to treat their lower back pain. It is best to consult with a massage therapist to determine the best treatment plan for your specific needs.
How Long Does a Massage for Lower Back Pain Last?
The length of the massage will depend on the severity of the pain and the techniques used. Generally, a massage for lower back pain can last anywhere from 60 minutes to 90 minutes for specific work.
What is Massage Therapy?
Performed by a licensed massage therapist, massage therapy involves using different pressures, movements, and techniques to manipulate muscles and other soft tissues in the body. With the goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries, and support wellness.
How Much Does a Massage Cost?
Prices vary greatly for massages in the United States. A 60-minute massage is usually $60 to $150. Most therapists will expect a 15 to 20 percent tip on top of this. However, some places don’t accept gratuity.
These types of massages may cost more than a basic massage:
- aromatherapy
- hot stone
- prenatal
- sports
- therapeutic, like craniosacral and myofascial release
You can check out a massage school in your area or find a massage therapist who works at home to find massages at a more reasonable cost. Insurance sometimes covers massage therapy if you can show it’s being used to treat a medical condition. Sometimes, insurance companies will cover massage therapy if it’s part of chiropractic care.
What Causes Lower Back Pain?
Lower back pain can significantly impact a person's daily life. It can cause discomfort, pain, and stiffness, limiting a person's mobility and ability to perform routine activities. Here are the common causes of lower back pain:
MUSCLE TENSION
Muscle tension is a common cause of lower back pain and can be caused by various factors, including poor posture, overuse, injury, and stress. When muscles become tight, they can cause pain and discomfort in the lower back area. Massage therapy is an effective way to lessen muscle tension and improve the overall quality of life. To prevent muscle tension in the lower back, it's essential to maintain proper posture, stretch before and after exercise, and engage in activities that strengthen the muscles in the lower back. Massage therapy can help lower stress and tension, which can further alleviate the pain and discomfort associated with lower back pain. Massage therapy can also help to improve posture, which can help reduce the risk of further injury.
MUSCLE SPASM
Muscle spasms are involuntary contractions of the muscles that can cause severe pain and discomfort in the lower back. This type of pain is often caused by muscle fatigue, overuse, or injury. Muscle spasms can be difficult to manage and can lead to further injury if not treated properly. Massage can help relax the muscles and minimize the intensity of the spasms. Massage can be combined with other treatments, such as stretching and strengthening exercises, to help bring down the frequency and severity of muscle spasms.
OVERUSE
Overuse of the lower back muscles can cause pain and injury. This is especially common in people who do heavy lifting, such as construction workers, athletes, and manual laborers. When the lower back muscles are constantly used, they can become weak and tight, leading to pain and discomfort. To prevent overuse injuries, taking breaks and using proper form and technique when lifting is important. Additionally, massage can be a great way to help relieve the pain associated with overuse injuries.
INJURY
Injury is one of the most common causes of lower back pain and can be caused by anything from a fall or accident to a sports-related injury. Lower back injuries can cause inflammation, muscle spasms, and nerve pain. Depending on the severity of the injury, it can take several weeks or months to heal. Massage therapy can be an effective treatment for injury-related lower back pain. Massage helps to lessen inflammation, relax tense muscles, and improve mobility and flexibility.
BAD POSTURE
Poor posture is a common cause of lower back pain resulting from sitting or standing in a slouched position for extended periods. This position forces muscles to work harder to support the body, leading to tension and pain. Poor posture can also compress discs in the spine, leading to nerve compression and pain. Maintaining good posture and ergonomics, such as sitting or standing straight with the spine neutral, can minimize the risk of developing lower back pain. Regular stretching and massage can also help decrease muscle tension and improve mobility.
REFERRED PAIN
A lot of lower back pain is caused by “referred pain” from other areas of the body, such as the hips. When we experience trigger points in the muscles of our glutes or piriformis (in the hips) this can refer to pain in the lower back.
The Symptoms of Lower Back Pain
Lower back pain is often indicated by these common symptoms:
1. Dull, aching pain: This can also be accompanied by muscle spasms in the lower back area including the base of the spine, the pelvis, and hips.
2. A shooting pain from the buttocks down the leg: Sciatica can present in a sharp, shooting, tingling, or numb pain that radiates from the buttocks or hip down to the legs and feet.
3. Pain after sitting: Sitting for prolonged periods puts pressure on the disks, causing symptoms to worsen when seated.
4. Pain that is worse upon waking up: Many people report lower back pain that is worse when waking up, but often find it subsides after moving around or when changing positions.
Common Types of Massages for Treating Lower Back Pain
Depending on the treatment goals, different types of massage therapies may be considered. Each massage type works on a different principle to manipulate the tissue and produce the desired effects. While some techniques use light pressure and strokes, others use heat or kneading deeper to stimulate the inner layers of tissue. Professional massage therapists are trained in different types of techniques and may sometimes use a combination of techniques to deliver massage treatment.
1. Neuromuscular Massage or Trigger Point Therapy
Neuromuscular massage is a type of hands-on therapy that targets myofascial trigger points under the skin, which are hypothesized to be responsible for musculoskeletal pain. These trigger points are taut bands of muscle tissue that are highly sensitive and induce pain when stimulated. Trigger point therapy may be beneficial in treating acute low back pain originating from muscle tissue.
- In treating lower back pain, the therapist identifies trigger points in the back, buttocks, and thighs. These bands are pressed firmly with the thumb, one at a time, for 30 seconds to 2 minutes. The intensity of the applied pressure is controlled for a bearable and comfortable experience. The sequence of compression is repeated several times on all the trigger points.
- Trigger point massage relieves tightness in muscle tissue(s) and loosens the fibers through sequential compression and relaxation. The release of tension within the muscle fibers encourages new blood flow, promoting healing.
2. Swedish massage
Swedish massage promotes relaxation in the soft tissues through repeated long strokes, kneading, and elongating techniques that encourage blood circulation, loosen the tissues, and remove stiffness.
- For lower back pain, the patient lies face-down, and the therapist pays attention to the back muscles, hamstrings, and calf muscles. The health of the hamstrings and calf muscles play important roles in promoting back strength and lengthening these muscle groups can help improve lower back pain.
- Swedish massage may help reduce scar tissue formation, modify muscle tone, and increase muscle length and flexibility.
- This massage is also known to reduce inflammation and emotional stress and enhance overall wellness.
3. Hot stone massage
A hot stone massage is a type of relaxation and healing therapy that involves placing heated basalt stones at specific locations on the body or moving them on the skin. The stones are heated by placing them in hot water. Hot stone massage may help loosen tight connective tissues and treat back pain from muscle strains and ligament sprains.
- For back pain, the patient lies face down, and heated stones are placed in two rows on either side of the spine, followed by a large hot stone on the sacrum (above the buttock). The number of stones used is based on the therapist’s discretion. The back of each thigh, leg, and foot is then massaged with a heated stone lubricated with massage oil.
- The heat from the stones promotes muscle and soft tissue relaxation and reduces muscle cramps and spasms.
- Heat therapy from the stones also improves blood flow, increases oxygen in the cells, and helps release toxins.
4. Yoga massage
Also known as Thai yoga massage or Thai massage, this massage technique combines the benefits of gentle yoga stretching with massage strokes. The massage is delivered along specific energy or “sen” lines of the body.
- For treating back pain, yoga massage aims to lengthen the back muscles, open the hips, and loosen the hamstrings. The patient performs passive yoga stretches to lengthen the lower back, while the therapist massages specific areas in the lower back and/or thigh(s) to relieve stresses and relax the tissues.
- Yoga massage may help improve posture and alignment, and build strength in the connective tissues.
- Joint and muscle flexibility are improved through lower back stretches and massage strokes applied at the same time.
- Yoga massage may help ease back muscle stiffness and pain due to a sedentary lifestyle.
5. Shiatsu
Shiatsu massage is a Japanese bodywork therapy that aims to promote healing by applying deep, firm pressure along specific energy lines or meridians in the body using the fingers, thumbs, elbows, and/or knees. This technique may help treat chronic back pain, back pain due to osteoarthritis, and back pain and leg pain from sciatica. The technique also provides a general feeling of wellness by improving energy (qi) balance and reducing fatigue.
- For back pain and sciatica, the patient lies face-down and the “bladder meridian” is massaged, which extends from the top of the head to the sole of each foot.
- Shiatsu provides deep tissue relaxation by improving circulation and releasing toxins.
5 Common Massage Therapy Methods
Here are the most popular and efficient massage therapy techniques you can apply to your loved ones after a long day. Alternatively, you can use these methods to unwind and refresh yourself on trying, stressful days to prepare for another day.
1. KNEADING
It is the most popular technique in performing a back massage. For novices, kneading is the motion that comes most naturally because it involves applying pressure to various body areas with your thumbs or palms. This method’s goal is to displace a muscle from a bone, which helps to reduce muscle spasms. Kneading is technically known as Petrissage, a term typically found in massage treatment texts.
Kneading is one of the first methods ever taught to massage therapy students, making it a little simpler to master than the others. However, it’s also crucial to understand how quickly and forcefully pressure is delivered to the skin and muscles.
Asking the customer about their preferences is one method of determining how much pressure and pace to use when conducting a back massage. If you still need to, you should start by altering the force and speed in response to the client’s reactions as you massage them.
Keep in mind that in performing this technique, you should always ensure the person receiving the massage is not in pain or discomfort. Work your way into it as your customer instructs you, starting with light pressure and slower rates.
2. EFFLEURAGE (LIGHT/DEEP STROKING)
Another technique that is frequently employed in salons, parlors, and massage stations is Effleurage. It requires using your hands to press on the skin gently. Using oils or creams might make this technique more comfortable. It entails sliding the hands over the body while keeping them flat.
To maximize the client’s comfort and relaxation during a back massage, Effleurage is frequently applied at the start and end of the session. This technique promotes blood flow to particular body parts while also relaxing the muscles in preparation for other, more strenuous operations.
Start your massage by applying mild, soothing strokes to the body while keeping your hands open when using this technique. To softly massage the skin, utilize circular motions. If the client requests it, you can slightly increase the pressure.
The method can be applied to the body to release tension and muscular knots by using extra pressure. This method is frequently employed in various massage techniques, including Swedish or Deep Tissue Massage.
3. RUBBING
As its name suggests, the rubbing technique primarily uses the thumbs, which are frequently moved in a circular pattern while applying pressure. This method is employed to lessen muscle and joint pain and improve blood flow throughout the body.
Your thumbs can massage certain body parts, especially sore muscles or painful joints. Rubbing can be integrated into a deep tissue massage at a higher pressure to ease stiffness and discomfort in the deeper levels of the muscular tissues.
As long as you’re utilizing two thumbs, rubbing can be done using a variety of movement patterns. Despite being very similar in many ways, these movements could fall under a different approach depending on where and when massage therapists use them.
For instance, rubbing is a type of kneading that is also referred to as deeper Effleurage, which is primarily used in a deep tissue massage.
4. TAPPING OR TAPOTEMENT
Since tapping massage is one of the most excellent methods for enhancing blood circulation, it is frequently utilized in sports massages. The massage therapist tapped the back, thighs, and buttocks, which are the body’s main areas during this massage.
In a tapping massage, the hands can be cupped so that only the tips of the fingers and the edges of the palm touch the skin, or they can be laid side by side and tapped on the skin. You can modify the procedure to tap in a specific way if that seems more comfortable for your client.
Another thing to remember when employing the tapping technique is to tap quickly and rhythmically. Depending on how much pressure you use and how your customer prefers it, you can bend or straighten your hand.
Sometimes you could concentrate on a specific area of the client’s body that is exceptionally stiff and unpleasant. Consider combining the tapping with a hacking motion, which applies intense pressure to a limited body area.
5. SHIFTING OR VIBRATION
Finally, because this technique also uses rhythm, it resembles tapping in specific ways. You are instructed to lightly shake the muscles at a reasonably quick pace to simulate a vibration traveling through the area, using your hands across a wide surface area (such as the back, for example) or your fingers (across the face).
Since the primary goal of this technique is to give a calming sensation to the body’s muscles and nerves, it usually doesn’t require a lot of pressure. Many therapists have also advocated using this method to massage scar tissue around it.
8 Reasons Why Back Massages are the Best
Massages are right up there on the list of things we love, along with chocolate and presents. Here are eight reasons why back massages are awesome.
1. They make up for all the time you spend glued to your chair.
Sitting for long periods of time places a lot of stress on your back and neck muscles, and a massage can help relieve some of it.
2. They make you happier.
Do you ever get this stupidly happy smile on your face when someone is giving you a back rub? Apart from the feel-good factor, massages have major therapeutic value – they prevent anxiety and depression and boost mood significantly.
3. They make you feel better after a workout.
When the pride you felt at finally working out has faded and the soreness has set in, a massage can come to your rescue and make you feel a lot better. Your back contains a lot of your major muscle groups, so massaging it can reduce overall soreness.
4. They reduce pain.
Whether it’s migraines, back pain, or even arthritis, massages can help relieve chronic inflammation and pain.
5. They help you sleep.
Great news, insomniacs! Massages relax you so much that they make it much easier for you to drift off to la-la-land.
6. More importantly, they help your child sleep.
Parents, the next time your child is keeping you up at night, you might want to consider laying him or her down next to you and giving them a back rub, to help them fall asleep.
7. They can keep you from falling sick.
Any kind of massage boosts your blood circulation, as well as your white blood cell (WBC) count, which is linked to immunity.
8. They can make labor easier.
A lot of the pain that women go through during labor is focused in the lower back, so massaging that area can make the ordeal less painful.
Benefits of Back Massage
A back massage can provide many benefits, including:
1. Reducing tightness
2. Relaxing the back muscles
3. Improving circulation
4. Reducing back pain
5. Realigning the back muscles
6. Relieving headaches
7. Soothing anxiety and depression
8. Counteracting poor sitting posture
Step-by-Step Guide to Giving a Back Massage
These instructions are for massages you will be giving to a person who has opted not to wear a shirt or other clothing covering the back during the massage. Because the point of a massage is to deliver a pleasurable experience to the recipient, encourage them to let you know if something hurts or feels good as you move through these steps.
1. Begin the back massage.
Begin by rubbing a bit of massage oil into your hands and lightly and evenly spreading the oil across the back. Spreading the oil in a figure-eight motion can help ensure that you’re covering the entire area. Gradually increase the amount of pressure that you’re applying as you continue with the back rub. Moving your body while you apply pressure on a person’s back during a massage can help you maintain your stamina. It can also help prevent you from accidentally injuring yourself.
2. Move on to using gliding strokes.
Move into your next gliding stroke by firmly moving your hands up the back to the shoulder and then down the back again.
3. Use your body weight.
Use your body weight to create additional pressure. Do this in a fluid motion without removing your hands from the person’s back. If you want to go deeper with each gliding stroke, using your knuckles can help. Take care not to press too hard on bony structures, such as the spine or shoulder blades.
4. Apply more pressure to the muscles along each side of the spine.
Also, be sure to apply pressure to the shoulders. The shoulders are an area of the body where a large amount of tension tends to be held. Hold the upper shoulder muscle in your hands and apply varying amounts of pressure, depending on the comfort level of the person you’re massaging.
5. Finish up the massage by returning to the initial figure-eight stroke.
Tips to Prevent Back Pain
In addition to massage, therapists can also help their clients prevent low back pain recurrence.
The following suggestions can help prevent low back pain from returning:
1. Quit Smoking – Smoking cigarettes seems to worsen every known health condition, including low back pain. The National Institute for Neurological Disorders and Stroke reported that smoking can restrict blood flow and oxygen to the discs, which can cause them to degenerate faster. Further, smoking actually increases one’s risk of osteoporosis, and coughing related to smoking may also cause back pain. because smoking hinders blood circulation. The number of years smoking is the factor that is most significantly correlated with chronic back pain.
2. Movement – Whether behind the wheel, in front of a computer, or just watching TV, sitting for extended periods is one of the worst positions for the low back. The spinal discs are spongy and cushion the vertebrae, but they naturally have a poor blood supply. Upon getting up and moving, fluid circulates the discs. On the other hand, sitting starves the discs of fluid, making them vulnerable to damage.
3. Stretch and Strengthen Core Muscles – Most physicians agree that regular stretching and strengthening of the core muscles constitute the most important lifestyle practices for preventing back pain. Advise clients in a safe stretch and strengthen program focusing on back, abdominal, oblique, and leg muscles.
4. Lift Properly – Those who lift heavy objects for a living are well aware of the importance of body mechanics, but the rest of us may not be. Always engage abdominal muscles during a lift, bend the knees, keep back straight, don’t bend at the waist, keep the object close to the body, do not hold an item higher than armpits or lower than knees, don’t move something over 20 percent of your body weight, don’t pivot, twist or turn while lifting, point feet at the item being lifted, and only change direction with the feet (not the waist).
5. Wear Back-Friendly Shoes – Supportive, low-heeled, or flat shoes are crucial for preventing back injury. Although high heels may be high fashion, they may increase the curvature of the lumbar or cervical areas (hyperlordosis). This spinal alignment change increases one’s susceptibility to a low back injury.
What Not to Do After a Massage Therapy
Here is a checklist of the things you should not do after getting massage therapy. Doing these things after a massage cannot prevent you from getting the maximum benefits from massage therapy. We have listed ten (10) things that you should not do after a massage.
1. Not Drinking Enough Water
After massage therapy, decreasing your water intake after the massage therapy is not ideal. Massage therapy can help to detoxify and rehydrates your skin. You must drink enough water to assist the hydration and detoxification process.
2. Take A Shower Immediately
By taking a shower immediately after your massage therapy session, you will wash off the massage oils. These massage oils are not yet completely absorbed by the skin cells. It is best to shower after an hour of your massage therapy session. Let the message oil sit and absorbed your skin cells within an hour.
3. Taking a Hot Shower
After your massage therapy, we know that taking a hot shower is tempting. However, if you are suffering from a muscle injury, it will increase inflammation. You have to skip first taking a hot shower. It is better to use cold water for pain relief. Moreover, it is ideal to use warm water when taking a shower. This can help to relax your body.
4. Eating A Large Meal
After a massage, you may feel hungry. This happens due to the increase of blood circulation, which maximizes body systems function including, our digestive system. And, by eating a large meal, you will end up feeling bloated, sluggish, or lethargic. It is best to eat a light and healthy snack to feel more energized after a massage.
5. Drinking Coffee
After relaxing massage therapy, you may be in the mood to take a great cup of coffee. However, drinking coffee after a massage is not a good idea. You cannot maximize the detoxification and rehydration process. You need to wait a few hours after your message before drinking a cup of coffee. This can help you avoid dehydration. Moreover, it is best to drink your coffee the next day and rehydrate yourself by drinking enough water.
6. Drinking Alcohol
Drinking alcoholic beverages cannot encourage the hydration and detox process. It can cause dehydration. You have to avoid drinking alcohol for a day. It is best to drink enough water to promote hydration and to help flush toxins. Moreover, by avoiding alcohol, you can prevent next-day soreness.
7. Doing Strenuous Exercises or Activities
After a relaxing massage, you may feel energized to go to a gym and do some strenuous exercise. However, this can lead to muscle soreness. Moreover, doing some strenuous activities can injure your muscles. Avoid doing some strenuous activities after your massage therapy. It is best for your body and mind to relax. You can do some light activities – watch some movies or read some good books – chill and relax! Moreover, after a massage is the best time to hibernate. You can nap for a while.
8. Stressing Yourself Out
One of the main benefits of massage therapy is helping you manage your stress. It aims to reduce your stress. However, not avoiding things that cause you stress can make you feel anxious, which cannot help your body and mind to continue the relaxation mode. After massage therapy, you should create a plan for the day. You have to make enough ‘me-time’ or self-care time. Moreover, you have to schedule your day as a low-stress one. For example, make sure not to have any other meetings or errands after a massage. Take a rest!
9. Forget to Stretch
You may feel that your body is so relaxed after a massage. It also helps to loosen your stiff muscles and knots. However, if you forget to stretch after a massage therapy session, you can’t prolong this effect. After a relaxing massage session, make sure that before you get off the massage table, do some moderate stretches within a minute or two. You can do some lunges, shoulder, and torso rotations, and toe touches. You may also continue doing some moderate stretches at home.
10. Not Doing the Homework Assigned by the Therapist
If you forget to follow the advice of a massage therapist, you will decrease the benefits that you can get from massage therapy. Follow the advice and instructions of your massage therapist to get the most out of your massage therapy session. If your therapist assigned some stretching, stretching, or some movement-based exercises – don’t forget to do them! You have to do your homework to gain the long-lasting effects of massage.
How to Find a Massage Therapist
Like choosing other healthcare professionals, it's important to be a conscious consumer when selecting a massage therapist. Ask your primary care provider or someone else you trust to recommend a reputable business or therapist.
Don't be afraid to ask a potential massage therapist questions such as:
- Are you licensed, certified, or registered?
- What are your training and experience?
- How many massage therapy sessions do you think I'll need?
- What's the cost, and is it covered by health insurance?
A skilled therapist has a vast toolbox of techniques that can be incorporated based on your needs, and he or she will respond and modify these techniques based on your feedback.
Massage therapy is safe and effective for people of all ages. It's not only a feel-good way to indulge or pamper yourself. It's a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are looking for a stress reliever.
Sources:
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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