Beat the back ache: the most common causes and massage therapy for pain-free life

Lower back pain is a common condition that affects millions of people worldwide and the most frequent condition my clients struggle with. It can range from mild discomfort to severe pain that interferes with daily activities, and its causes vary from lifestyle habits to the natural aging process. If you are among the many people struggling with lower back pain, you might wonder: What is causing your pain? What can you do about it? And is massage therapy a good option for you?

In this guide, we will explore together everything from the primary causes of low back pain to the most effective massage therapy options for managing and relieving it.

Let’s start.

What are the Primary Causes of Lower Back Pain?

Before I start explaining the causes, I have both good and bad news. The good news is once your condition is diagnosed the treatment and managing plan may bring you a quick relief, or at least it may be a beginning of a healing process, but not always we are able to diagnose what is an exact cause of your low back problems, and if that is the case it is going to be managed under the umbrella term of non specific lower back pain. I know it might be annoying not knowing the reason for your discomfort, but there are also some strategies on how to manage it and interesting research data that one day are going to bring more clarity in this topic! Fingers crossed for scientists and doctors working on it!

Here are some of the most common reasons of low back pain:

• Muscle or Ligament Tear: Overstretching or tearing muscles or ligaments in the lower back is one of the most common causes of acute lower back pain. This can happen due to improper lifting, sudden movements, or overuse from activities like sports or physical labor. The most common ones are linked to quadratus lumborum or erector spinae muscles. The good news is, these changes might be easily reversible by using massage therapy and introducing exercises/postural changes.
• Herniated Discs: The spine consists of vertebrae cushioned by discs, which act as shock absorbers. When a disc becomes damaged and pushes out (herniates), it can press on the nerves around the spine, leading to sharp pain, and giving neurological symptoms such as numbness, or tingling. It might sound serious and most of us would be very concerned after getting a diagnosis like this, however that is normal aging process, and most of us will have a herniated dick in a lifetime, just not everyone is going to experience their symptoms. Speaking about symptoms, they resolve in 75% of cases after 3 months from onset, which is very positive! Massage therapy and some lifestyle changes may help you to manage this condition.
• Degenerative Disk Conditions: As we age, wear and tear can cause the discs in our spine to break down. This degeneration can lead to chronic pain, inflammation, and stiffness in the lower back. Massage Therapy might bring you lots of benefits to help you to manage the discomfort.
• Facet joint irritation: There are small joints that connect the bones of the spine, allowing the spine to bend and twist while keeping the back stable, and they may get irritated from time to time. It may cause you quite a lot of pain, but if you are one of those suffering from this condition, massage therapy may bring you an ease.
• Sacroiliac joint dysfunction: SI joint is a joint that links your sacrum and a hip bone, and quite often that is the main of one of the reasons for your low back pain. When it stiffens, it changes the dynamics in your pelvis area that may lead to the pain and discomfort. Simple mobilization techniques, massage therapy and exercise may enormously help you with this condition.
• Sciatica: the most common complaint of all the back pains. I meet someone who says: I suffer from sciatica almost every day. Let’s clarify a few things first. There is not such a condition like sciatica, it is a symptom of a problem you are experiencing. Sciatic nerve, which runs from the lower back down to the legs, may get compressed (often due to a herniated disc), it can lead to pain, discomfort, numbness or other neurological symptoms. So most of the time we deal with sciatic nerve root compression. I noticed that most of people diagnose themselves and feel panicked that they damaged the nerve root, but do not worry 90% of my clients are not really suffer from nerve root compression problems, but muscles spasm, that may give then the same symptoms, like gluteus minimus or medius, piriformis or QL spasm. Massage therapy and exercises may beat the discomfort effectively!

Lower back pain can also result from physical trauma, such as accidents or falls, inflammation caused by autoimmune conditions like ankylosing spondylitis (bamboo spine), spondyloarthropathies, or it might be a consequence of some underlying health conditions like IBS or urinary tract dysfunctions. I am not going to discuss them here, but if you have any questions, do not hesitate to message me,I am here to help and share my knowledge with you.

How Can Massage Therapy Alleviate Symptoms of Lower Back Pain?

And the clue of this article. Is massage therapy a good choice for me and my low back pain? I do understand that raising costs of living may make you feel that massage is an extra, unnecessary cost, but if you have a lower back pain or a history of it, massage therapy can provide both relief and long-term benefits.

What are you going to achieve?

• Muscle and ligaments relaxation = better circulation = stress and pain reduction

What Are the Best Massage Techniques for Treating Lower Back Pain?

Different massage techniques offer varying benefits for lower back pain. It depends on your sensitivity to pain and severity of your conditions. I am a big fan of using a blend of techniques providing long lasting benefits, that would be:

• Deep Tissue Massage: This technique targets the deeper layers of muscle and connective tissue, using slow, firm pressure to release tension and alleviate pain.
• Trigger Point Therapy: This approach focuses on releasing specific points of tension in the muscles, which can be responsible for referred pain in the lower back.
• Myofascial Release: This gentle technique focuses on relieving tension in the fascia, the connective tissue surrounding muscles.
• MET/ Soft tissue release: a specialized soft tissue, and muscle energy techniques for flexibility.

How Often Should You Get a Massage for Effective Relief from Lower Back Pain?

The frequency of massage therapy sessions depends on the severity of your pain and your individual needs. For acute lower back pain, 1-2 sessions per week may be beneficial until the pain subsides. For chronic pain, ongoing maintenance with regular massage every 2-4 weeks can help prevent flare-ups and manage symptoms long-term, so you can start managing them on your own.

I hope you found this article useful. I do know that low back pain can significantly impact your daily life, but with the right care, it is manageable. Whether you are dealing with acute pain from an injury or chronic discomfort, massage therapy offers a natural, effective way to relieve symptoms and improve your quality of life.

By understanding the causes, symptoms, and best treatment options for low back pain, you are already on the path to a pain-free life. Ready to take the next step? Schedule your massage therapy session today and start your journey to better back health!
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Marta Suchanska

Certified Massage Therapist/Year 4 Student Osteopath

References:

Adams, M.A. (2006a). The biomechamics of back pain. Edinburgh; New York: Churchill Livingstone Elsevier.Lucy Whyte Ferguson and Gerwin, R. (2005a). Clinical mastery in the treatment of myofascial pain. Philadelphia: Lippincott Williams & Wilkins.Snell, R.S. (2012a). Clinical anatomy by regions. Baltimore, Md: Lippincott Williams & WilkinsTravell, J.G. (1999a). Myofascial pain and dysfunction / 1, Upper half of Body. Baltimore: Williams & Wilkins.