Deep tissue massage for back pain is a therapeutic technique that aims to realign deeper muscle and connective tissue layers. This is done through slow, deliberate strokes accompanied by deep finger pressure. These techniques are used to alleviate chronic tension and stiffness. This is particularly helpful for issues like back pain and neck pain.
Here is a look at how this therapeutic massage for back pain can help provide relief and relaxation to you.
Can deep tissue massage relieve back pain?
A Randomized Clinical Pilot Study done in 2017 indicates that deep tissue massage can be quite beneficial for back pain relief. Deep tissue massage involves the use of long, deliberate strokes that are often accompanied by finger pressure. This helps the effects of the massage penetrate deep layers of the muscles and tissues.
As a result of these movements, individuals experience relief from chronic muscle tension and stiffness. However, you should remember that though deep tissue massage can provide relief, its effectiveness may vary among individuals. It is important to book an experienced massage therapist to determine whether the massage is good for you.
Understanding back pain: Causes and impact on daily life
Back pain is quite a common condition that can impact everyday life significantly. Here are more details about its causes and the impact it can have on your daily life.
- Strain to Muscle or Ligament: You will strain your back if you are putting it through frequent heavy lifting or if there is a sudden, awkward movement. If your physical condition is not great, then you have a higher chance of experiencing painful muscle spasms due to constant strain.
- Ruptured Discs: The discs in your back act as cushions between the bones. If they rupture or bulge, they will press on the nerves, which will lead to pain.
- Arthritis: Osteoarthritis can affect the lower back, leading to pain and stiffness.
- Bad Posture: If you are not taking care of your posture, then, over time, it can contribute to back pain due to misalignment and undue stress on the spine.
- Lack of Physical Activity: When there is insufficient physical activity, it can result in the spine becoming stiff and the muscles becoming weak, increasing the risk of back pain.
Here is how back pain can impact your daily life:
- Since back pain might limit your ability to sit or stand for long periods, it can hinder performance at work and daily tasks.
- If you are suffering from chronic back pain, you could also experience low self-esteem and more stress, affecting your overall well-being.
- When there is constant pain, it can restrict mobility. This can make even everyday activities difficult to work through, thus reducing your quality of life as a whole.
What is deep tissue massage? How it works to relieve back pain
Deep tissue massage for back pain is a therapeutic massage technique that targets deeper layers of muscles and connective tissues. The technique manipulates these tissues and muscles and helps alleviate chronic tension and pain.
Here is a look at how deep tissue massage can help relieve back pain.
- Breaks Down Knots: The firm pressure and slow strokes that are used during a deep tissue massage help break down muscle knots and scar tissue. This helps improve flexibility and provides comfort.
- Reduces Muscle Tension: Deep tissue massage for back pain is used to target specific muscle groups. This helps release chronic muscle tension, alleviating pain and improving back mobility.
- Improves Blood Flow: The improved blood circulation, as a result of the massage, helps deliver oxygen and nutrients to the affected areas. This aids in decreasing inflammation and facilitating healing.
- Decreases Stress Hormones: Deep massage therapy can also decrease stress hormones considerably.. Since stress can also contribute to muscle tension and pain, the massage can provide relief from back discomfort.
- Improves Sleep Quality: With the decreased pain and greater relaxation, deep tissue massage can improve sleep patterns, which is beneficial for overall health and recovery.
Top deep tissue massage techniques for back pain
There are certain deep massage techniques for back pain that can truly be very helpful in decreasing discomfort and pain. Here is a look at them.
Myofascial release: Loosening fascia for improved mobility
Myofascial release or MFR is a manual therapy technique that focuses on alleviating back pain by targeting the fascia. The fascia is the connective tissue that surrounds the muscles, bones, and organs. When gentle and constant pressure is applied to areas of fascial restriction, the technique can restore motion and reduce discomfort.
The technique involves massaging and stretching methods that help loosen stiff muscles and joints, which may indirectly ease back pain. Some of its benefits include:
- Improved physical function in individuals having chronic low back pain, thus aiding in daily activities.
- Reducing any disability related to low back pain, thus improving mobility as a whole.
It is important to remember that though the technique can be quite helpful, it might not be suitable for everyone. Consult your healthcare provider before opting for the technique, especially if you have any underlying health conditions.
Trigger point therapy: Targeted pressure for muscle knot relief
Trigger point therapy is another manual treatment that can help alleviate back pain by applying pressure to specific spots within the muscle tissue, known as trigger points. These knots can be responsible for localized pain.
Some of the benefits of this technique include:
- Reduction in muscle tightness
- Improved blood flow and pain alleviation
- Improved mobility and function.
Cross-fiber friction: Breaking down scar tissue and adhesions
This is a specialized deep tissue massage technique to help address back pain by breaking down scar tissue and knots within muscles, tendons, and ligaments. The technique applies deep, diagonal movements across the grain on the affected tissues. This helps improve flexibility and reduces discomfort.
The technique encourages the formation of strong, pliable scar tissue where the injury heals and alleviates back pain. Some of the benefits of his technique include:
- Immediate pain relief
- Reduction in chronic pain due to the breakdown of knots
Stripping: Long strokes to release muscle tension
Under the stripping method, slow, deep, gliding pressure is applied along the length of muscle fibers. This helps alleviate tension and discomfort in the back. The method helps elongate and relax tightened muscles and fascia.
Some of the benefits that it provides to individuals suffering from back pain include:
- Enhanced flexibility.
- Increased blood flow to targeted areas.
- Helps in the removal of metabolic waste products
- Delivers essential nutrients to support muscle recovery.
- Alleviation of localized and referred back pain.
Step-by-step guide: How to perform deep tissue massage safely
If you are looking to perform deep tissue massage safely, here are a few things you need to keep in mind.
- Have a consultation with your client on their needs and wants and whether they have any underlying health conditions. This will help you tailor your treatment accordingly.
- Make the atmosphere comfortable for the person receiving the massage to ensure they are comfortable.
- Start by using gentle effleurage strokes with open palms to warm the muscles up and increase blood flow.
- Continue with circular motions that originate from the waist to loosen the muscles.
- Now use the petrissage technique using fingers, thumbs, and palms. Apply a kneading motion to release tension.
- Use your thumbs to make slow, circular strokes from the mid-back toward the hips. Focus on particularly tight areas.
- Next, apply deep, gliding pressure along the length of the muscle fibers. This will help release any chronic tension from them effectively.
- Maintain open communication with the massage recipient. Make sure that the pressure is comfortable for them and does not cause discomfort.
- To conclude the massage, gradually reduce the pressure and return to lighter strokes to soothe the muscles.
- Encourage the recipient to hydrate and rest after the massage to help with the recovery.
Is deep tissue massage safe for back pain?
Yes, deep tissue massage can be quite a safe and effective treatment for back pain. This is especially true for people suffering from chronic pain. However, it is important that you consult a healthcare provider or therapist first, especially if you have underlying conditions.
Related Read – Dangers of Deep Tissue Massage
Finding a qualified massage therapist for back pain treatment
Here are a few steps you can consider to find a qualified massage therapist for back pain treatment.
- Talk to your healthcare provider, like your doctor or physical therapist. They might be willing to give you recommendations.
- Ask your friends, family, or colleagues for recommendations too, based on any personal experiences they might have had.
- You could also explore online platforms to search for and book appointments with qualified therapists.
- Make sure that the therapist you pick has completed formal training from an accredited institution and holds a valid license.
- Ask them about their experience, specifically with clients suffering from back pain.
- Talk to them about your specific back pain issues and treatment goals. See if their approach aligns with your needs.
- Observe how clean the setting is and if you are comfortable with the ambience. Make sure it promotes relaxation and is up to date with its hygiene standards.
- Ensure that your therapist is open to receiving feedback about the treatment plan.
At-home deep tissue massage techniques
When it comes to at-home deep tissue massage techniques, here are a few you can consider:
- Tennis Ball Massage:
- Start by lying on your back with your knees bent.
- Place a tennis ball under the area of tension.
- Hold for 20-30 seconds and then adjust the ball to target different spots.
- This will help release any muscle knots effectively and alleviate back pain.
- Foam Rolling:
- Place a foam roller under your lower back.
- Gently roll back and forth to cover the entire lower back area. So this for several minutes.
- This method will help reduce muscle tightness and improve blood circulation.
- Vibration Massage:
- This can be done using a handheld vibration massager on areas where there is discomfort.
- Let the vibrations penetrate and relax the muscles.
- This method helps ease muscle spasms and improves blood flow
No doubt, incorporating self-massage techniques into your routine can aid in managing back pain. However, you must listen to your body and seek professional help if necessary.
Pain relief strategies: Deep tissue massage and complementary treatments
Apart from deep tissue massage, there are certain complementary treatments that can further add to the healing and alleviation of pain.
- Acupuncture:
- Acupuncture involves the insertion of thin needles into specific points on the body.
- This is done to stimulate healing and provide pain relief.
- Though it has its benefits, it is important that only professional practitioners use this skill on you.
- Yoga and Tai Chi:
- Both methods incorporate gentle movements like stretching and mindfulness.
- This can help improve flexibility and reduce stress.
- With the right kind of yoga poses, you can considerably reduce lower back pain and improve overall health.
What you must understand about these complementary practices is that you need to ensure that they are safe to be practised on you. If you have any underlying health conditions, you need to consult your healthcare provider before opting for any of them.
Conclusion: Managing back pain with deep tissue massage
Deep tissue massage for back pain has proven to be quite effective in helping alleviate chronic low pain by targeting deeper layers of muscle and connective tissue. This helps reduce muscle tension effectively and improves mobility.
However, if you are someone who is suffering from any underlying health conditions, it is important to consult your doctor and let your therapist know about it. This will help your therapist customize your treatment, keeping in mind this health condition, making this practice safer.
FAQs
Is deep tissue massage effective for chronic back pain?
Deep tissue massage for back pain can be quite effective as it has the potential to reduce pain and improve function.
How often should I get a deep tissue massage for back pain?
The frequency of the deep tissue massage that you can get will depend on the intensity of your back pain. Your healthcare advisor would be able to better advise you on this.
Can I perform a deep tissue massage on myself?
Yes, you can perform a deep tissue massage yourself. However, it’s crucial to be mindful of the pressure and techniques you use to avoid injury.
Are there risks associated with deep tissue massage for back pain?
Deep tissue massages are usually safe for back pain. However, if you have underlying conditions like blood clotting issues, arthritis, or if you are pregnant, it is better to consult your healthcare provider to see how to pursue the issue.
What should I expect during a deep tissue massage session?
During a deep tissue massage, you can expect a combination of firm pressure and slow, deliberate strokes. This helps target deeper muscle layers and release tension, and break down knots to alleviate pain and discomfort.
References:
- https://www.researchgate.net/publication/228088433_A_comparison_of_the_effects_of_deep_tissue_massage_and_therapeutic_massage_on_chronic_low_back_pain
- https://www.medicalnewstoday.com/articles/deep-tissue-massage-benefits
- https://onlinelibrary.wiley.com/doi/10.1155/2014/287597
- https://www.sciencedirect.com/science/article/pii/S2468781219302036
