Remedial Massage for Lower Back Pain

It may be no surprise to you at all that lower back pain is the number one cause of disability in the world. Anyone can develop chronic lower back pain, but it’s more common in people over 30 or 40, smokers, people with sedentary lifestyles, overweight or obese individuals, and people who lift incorrectly.

Countless memes on social media paint a picture of pain being a normal part of life once you're past 30, and sometimes past 20 depending on the original poster. Fortunately, remedial massage and correct movement can be powerful tools in helping you maintain a youthful level of mobility.

What Does Remedial Massage Involve?

      Remedial massage therapy focuses on specific musculoskeletal issues and aims to address them by relieving muscle tension and restoring correct movement patterns. It's more in-depth than relaxation-style or Swedish massage.
It uses five main technique types:

·        Myofascial release, which restores length to the fascia by hooking and dragging movements. The fascia are connective tissue sheaths surrounding your muscles, and will impair their function if they are too tense.
Neuromuscular technique, using a deep, diving motion along the length of a muscle
Muscle energy technique, where you have to counteract a passive stretch for several seconds at a time
Trigger point release, where “knots” are released by sustained pressure
Mobilisation, which is gentle, dynamic stretching 

These can nip pain in the bud, or reduce the severity of chronic lower back pain over time. Prevention is best, because lower back pain so often develops from "learning" incorrect movement out of habit or as compensation for pain or injury, even if it’s minor. This causes tension in some muscle groups and weakness in their opposing muscles that provide the opposite movements. As a result, unhealthy movement patterns become second nature, nerve endings are irritated, and circulation may even be impaired. Damage to joints, ligaments, and tendons can become long-term, severe consequences that cause even more pain and poor function.

Myofascial Release vs. Lower Back Pain

In a new study, 30 people with chronic lower back pain received either treatment with myofascial release techniques or a TENS machine for two weeks. TENS machines are thought to “distract” (the gate control theory) or help regulate nerve function and are seen as a forward-thinking alternative to medications because they have no side effects.

The myofascial release techniques worked on the erector spinae, a set of muscles that run all the way down your spine. Each therapist would first release the muscles’ fascia with their knuckles, then with their fingertips while participants bent forward to each side.

Massage with myofascial release techniques was more effective in all measurements. Average pain levels fell from 5.47/10 to 3.33/10, while they only dropped from 5.43 to 4.44 in the TENS treatment group. Lumbar flexion angle and pelvic inclination degree also improved more, and only the massage group saw any benefit when it came to pelvic inclination. These two measurements look at the natural curve in your lower back, which developed as early humans began to walk on two legs. It’s meant to even out weight distribution and provide energy efficiency to the body. When this natural curve is ironed out or exaggerated over time, pain and joint degeneration can develop.

Preventive Care with Remedial Massage

Remedial massage therapy is proactive. Whether you’re a professional athlete, an amateur athlete, a retail worker, an office worker, or a surgeon, your body needs maintenance. This can mean that regular massage treatments, anywhere from once every few weeks to months, are important for overall musculoskeletal health. 

Sometimes, the occasional massage is all you need if you maintain self-care habits. Your therapist may show you some exercises that you can use to “warm up” or “cool down” from work or incorporate into your usual stretching routine. Or, you may benefit from types of physical activity such as swimming or Pilates that have subtle health-promoting effects. In lower back pain, it’s particularly important to strengthen your legs and core to protect your joints and lift objects correctly. 

If pain and restricted mobility are starting to get in your way, don't despair. Massage therapy is an important part of self-care, and can help you relieve minor issues while maintaining your musculoskeletal health.