The Best Massage for Lower Back Pain: How to Relieve Your Discomfort

massage for lower back pain

Lower back pain is a common problem that many people experience. It can be caused by a variety of things, such as muscle tension, or an injury. If you are looking for relief from your lower back pain, massage may be the solution for you! In this blog post, we will discuss the best massage techniques for lower back pain and how to perform them yourself.

According to American Massage Therapy Association (AMTA), massage therapy can be an effective treatment for lower back pain. Massage can help to increase circulation, reduce muscle tension, and improve range of motion. If you are experiencing lower back pain, massage may be a helpful treatment for you!

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What Causes Lower Back Pain?

In general, the static position of sitting naturally leads to poor posture and causes chronic pain in the lower back. If you’re wondering how to relieve the pain in this area, lower back stretches are a good place to start. 

One study found that massage therapy is an effective treatment for lower back pain. The study participants who received massage therapy had less pain and disability than those who did not. The massage therapy group also had higher levels of satisfaction with their treatment.

Different Massage Techniques

Many different massage techniques can be used to relieve lower back pain. Some of the most popular techniques include Swedish massage, deep tissue massage, and trigger point massage. 

  1. A Swedish massage is the most common type of massage that uses long strokes with gentle or firm pressure to relax the muscles.
  2. Deep tissue massage is a more intense form of massage that targets the deeper layers of muscle tissue. 
  3. Trigger point massage is a specific type of massage that targets areas of muscle tension.
  4. Chair massage is a type of massage that can be done while you are seated in a chair. This is a great option if you have limited time or space. A chair massage aims to release tension, enhance blood flow, and put the client back in a good mood. In general, clients leave a session feeling more energized.

To perform a massage for the lower back you will need to use your hands, fingers, or a massage tool. Start by applying pressure points to the tight muscles in the lower back and working your way up to the neck and shoulders. Use circular, kneading, or tapping motions. You can also use massage oil or lotion to help your hands glide over the skin.

Types and Styles of Massage 

There are two basic types of massage: whole body and structural. 

  • The whole body massage promotes general relaxation. There are two major muscles that work together to stabilize and support the spine and hips. The spine massage techniques that target specific muscles and connective tissue are called structural massages. 
  • A structural massage that targets the muscles from the buttocks and up to the neck is effective for relieving lower back pain. Some massage styles include the whole body with a special focus on a targeted area. 

Other Types:

  • Trigger point massage – the whole body that includes an extra focus on specific areas of pain caused by tightness (trigger points) in muscle tissues. Deep tissue massage – a whole-body massage that uses pressure to relieve tension in deeper layers of connective tissues and muscles. 

There are other styles of massage, like Reflexology and Sports Massage, but the ones listed are some of the more common. For people who experience back pain, massage therapy can bring much-needed relief.

Benefits of Massage for Lower Back Pain Relief

Massage therapy can provide several benefits for those suffering from lower back pain. Massage can help to:

  • Relieve muscle tension
  • Improve blood circulation
  • Anti-inflammatory pain relievers
  • Decrease stress levels
  • Promote relaxation


If you are struggling to find the right massage therapist in your area, you may prefer to equip yourself with a massage chair. Try our 8 best budget massage chairs to find your perfect home-massage companion today!

Chenie Taton