Tag: lower back pain

Sports Massage For Lower Back Pain

tight lower back muscles that can be eased by a sports massage
| A sports massage for lower back pain will relax tight muscles

As a massage therapist, I most often give sports massages for lower back pain. Back pain can start as a small ache or twinge that you feel now and again. Something which comes and goes that you treat with a hot bath or painkiller. But then it hurts more often than it doesn’t and before you know it the pain is constant and seriously affecting your daily life. Even if it seems like it came on more suddenly, your muscles were no doubt tight long before that. There are many possible causes, such as prolonged sitting or standing, poor posture, jogging or weight training. But these are just the most common and it’s important to figure out the source of yours to help prevent it returning in the future.

Let’s start with a few examples before moving on to how a sports massage for lower back pain can help.

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Lower Back Pain When Sitting

woman sitting with lower back pain from tight muscles
| Sports massage can effectively treat lower back pain often caused by prolonged sitting

Some health experts have said that too much sitting is as bad for our health as smoking(1). Whether or not this is true, it’s definitely bad for your back. If your lower back pain is like an ache when you’re sitting, there’s a good chance that prolonged sitting is what caused it in the first place. This could be from driving, working at a desk, or slumped on the sofa working at home. Unless you have a very strong core that can keep your back in its correct position for several hours a day your muscles are going to be tight. And tight muscles eventually become sore and inflamed, even when you’re not sitting.

If prolonged sitting is the reason you’re wanting of a sports massage for lower back pain, it will definitely help. But the area most in need might not be in your lower back, it could be the muscles of your hips and glutes. When you’re in a seated position, your hip muscles contract and become shortened. As are your gluteus medius, gluteus minimus and piriformis. This means they will tighten up, become inflamed and have reduced blood supply. And that can send pain into your lower back. The job of those muscles is to assist with hip abduction when you’re walking. When they’re tight however, your quadratus lumborum (QL) has to take over. This back muscle now has to do a job it wasn’t designed for, which further stresses something that is already a tight and weak.

Lower Back Pain When Standing

woman standing with lower back pain
Prolonged standing can cause lower back pain, especially if you have a bad posture

If your lower back issues are at their worst when you are standing, or straightening up after bending forward, the cause is likely to be related to your hips and glutes. As mentioned earlier, sitting for long periods can tighten up those muscles and affect your back. But so can prolonged standing. This doesn’t mean when you’re walking around or being generally active though. It means standing in pretty much the same place.

Jobs such as a greeter, factory worker or chef are good examples(2).

This position shortens your glutes and your lower back, leading to a lack of flexibility in these muscles. Specifically, your gluteus maximus and medius and your quadratus lumborum (QL). As well as your erector spinae muscles which run alongside your spine from your lower back up to your neck. And let’s not forget your hamstrings, already tight from sitting and driving, which can tighten further, adding to the discomfort.

Bending forward becomes a particular struggle when these shortened muscles tighten further, leaving your lower back feeling stiff and achy.When you do, all of these muscles have to stretch, which they no longer find easy. And because your glutes can’t do the job they’re meant for, your hamstrings and especially your lower back have to try to take over. This can turn a chronic back ache into a jolt of sudden of pain. Even if it’s something as simple as putting on your socks in the morning.

Lower Back Pain In Bed

woman laying down with lower back pain
| Laying down can make your lower back pain worse, even with a good mattress

If you struggle through the day with back pain you can at least check your sitting and standing posture. You can also do some gentle stretches and mobilisation exercises to help prevent things getting worse while you have treatment. For some people, laying down takes all of the pressure off their back and allows them some relief. But for others, laying down, especially in bed, can make things even worse. And a good night’s sleep free from waking up every time you turn over a distant memory.

You might also find sitting up to get out of bed in the morning just as difficult. And instead you have to wriggle on to one side so you can get your knees underneath you and then roll to the floor. This problem can be caused by issues which have been mentioned before. A tight quadratus lumborum (QL), erector spinae and tight glutes.

If you tend to sleep on your front or back this puts these muscles in a very short position. As a result they will stiffen up during the night. Sitting up to get out of bed then requires these muscles to stretch, which is what causes the pain. Side sleeping stretches one QL while shortening the other, creating a muscle imbalance that can contribute to pain. Especially if you have a soft mattress(3). Then when you try to turn over you are asking these muscles to work and for the shortened muscle to stretch. Not only can this action be very painful it can also cause injury in the form of a muscle strain.

Exercise And Lower Back Pain

There are many causes of lower back pain while exercising, whether this is group classes, lifting weights or jogging. And while the muscles involved are usually the same, the reason why you are having problems with them can differ.

Lower Back Pain From Deadlifts

If deadlifts are your issue, such as a sharp pain or stiffness during the exercise, there are two main reasons. The first is glute muscles that are too tight or weak to allow you to bend at the hip. The second is a tight QL and erector spinae muscles trying to do a job they’re not designed for. Both of these things will also prevent you from maintaining a correct S-shaped spine and instead it will be more C-shaped. If you are doing squats, these tight muscles will instead cause an excessive lumbar curve. And this will put a lot of pressure on your lower back.

Lower Back Pain When Jogging

If jogging is when you feel your lower back pain, a common reason is tight glute muscles. Specifically, your gluteus medius. The reason for this is when you run (or walk) it should be doing the job of hip abduction. But if it’s tight and weak your QL has to do the work instead, which puts excessive strain on your lower back. Running on hard surfaces like pavement or roads can further exacerbate the situation.

Lower Back Pain From Exercise Classes

woman with lower back pain from exercise
| Weight training can cause lower back pain but so can exercise classes

The two previous examples can cause your lower back pain even if you’re concentrating on your technique. But doing them at speed in a group exercise class such as Body Pump can be just as bad if not worse. Countless reps involving bending, lifting and twisting with no time to think about that twinge in your back can all add up to a major problem. And a tight muscle anywhere can lead to compensation by others that shouldn’t really be involved in that movement.

Poor Posture And Lower Back Pain

woman standing with bad back posture
| Tight muscles can cause a bad posture

Having a good posture means your body is in its optimum position for what it’s doing. Whether this is sitting, standing, picking something up, running, doing a specific exercise at the gym, DIY, gardening, using your phone or laptop or even sleeping. If your posture is good, you are less likely to get injured. This is because you are using your body as it was meant to be used. If it’s bad you could be using the muscles on one side more than the other. Or making them work in a way they’re not designed to.

It could be that many years ago you had an accident or injury that caused a small change to your posture you were unaware of. And over time this has developed into something far more significant in that area. Or it could have progressed to the point where the painful muscle is not the one you originally injured(4).

What Does This Have To Do With Lower Back Pain?

Well, if you have a poor posture it affects the way you sit, stand, move and lift. Instead of maintaining a healthy S-shaped curve, chronic poor posture can gradually flatten your lower back, setting the stage for potential discomfort. Especially if you slump in your chair.

erector spinae muscle shown as part of a sports massage for lower back pain
| The Erector Spinae is on the left

Another common cause is picking things up by bending at your waist rather than your hips, which can lead to a strain or even a slipped disc. In turn this can lead to excessive lumbar curve and be the cause of problems in your upper back. The reason for this is your glute muscles have become tight and therefore weak. This means that your hamstrings and lower back have had to take over the role to compensate. Your erector spinae and QL also then become tighter and therefore shorter, which is what causes you to have a poor posture. And your poor posture is what can cause lower back pain.

Muscles Targeted In A Sports Massage For Lower Back Pain

This article has highlighted the quadratus lumborum (QL), the erector spinae and the gluteus medius muscles as major contributors to lower back pain. But where exactly are they and how will a sports massage for lower back pain help?

The Quadratus Lumborum (QL) And Erector Spinae

QL muscle shown as part of a sports massage for lower back pain
| The QL muscle is on the right

The QL is a deep muscle in your lower back. It runs from the iliac crest of your pelvis and connects to your lumbar vertebrae and lowest rib. If just one side contracts you will bend to that side at the waist. If you are already bending forward and both sides contract they will straighten you up to an upright position.

The erector spinae is a group of 3 muscles alongside your spine. They run from the iliac crest of your pelvis all the way up to your head. Like the QL, if one side contracts you will bend to that side, if both sides contract you will straighten. The difference is that the erector spinae affect the length of the back, therefore keeping it straight during a deadlift type movement.

Tightness in the erector spinae or QL will contribute to an excessive lumbar curve. And it is tightness, overuse or incorrect use of these muscles that is most often responsible for lower back pain.

The Gluteus Medius

gluteus medius muscle shown as part of a sports massage for lower back pain
| The Gluteus Medius is on the right

Although you are less likely to feel pain in your gluteus medius, issues here are often the initial cause of your lower back pain. It is hidden deep under your gluteus maximus (buttock) and connect your femur (thigh) to your pelvis. When contracted it abducts your hip, meaning it moves one leg away from the other. It also stabilises your pelvis when you walk or run. Problems arise when you do something that involves bending at the waist, especially with a heavy weight or when twisted. It is tightness or weakness here that contributes to incorrect use of the QL.

How A Sports Massage For Lower Back Pain Can Help

A sports massage for lower back pain can improve your posture

A sports massage for lower back pain would initially focus on reducing the discomfort in your QL and erector spinae. This means getting rid of any scar tissue that has built up and increasing blood supply to the area. As well as increasing flexibility to allow your pelvis to move more freely. This is likely just a symptom of issues with your gluteus muscles however. So in order to prevent your back issues returning the underlying cause should be dealt with by also massaging your gluteus medius.

How To Book A Sports Massage For Lower Back Pain

If you would like to book a sports massage for lower back pain please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Sciatica And Lower Back Pain – How Massage Helps

Sciatica and lower back pain in general can have many causes, some of them more serious than others. In most cases, massage can provide significant relief from muscle tension or inflammation.

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What Is Sciatica And Lower Back Pain?

Sciatic Nerve For Sciatica Massage In York
| The sciatic nerve runs from the hip and down the back of your leg to your foot

Sciatica is pain in your lower back and leg that is the result of pressure on your sciatic nerve. This runs from your hip down the back of each leg as far as your foot. It activates and supplies sensation to the muscles in the pelvis, legs and feet. As a slipped disc could be the underlying cause of your sciatica, a visit to your doctor as soon as possible is advisable. But it could be the result of tight muscles in your lower back, glutes or your leg. These can become inflamed and press on your sciatic nerve, which can cause chronic, long-term pain if left untreated.

Sciatica is a condition which involves pressure on your sciatic nerve, but isn’t necessarily related to general lower back pain. Tightness in your hips or lower back, or a weakness on one side of your back, can often lead to lower back pain. This is typically ongoing and uncomfortable yet bearable. However it can flare up into a debilitating injury from something as simple as bending down to tie your shoelaces.

Symptoms Of Sciatica And Lower Back Pain

Depending on the original cause of your pain, there are a variety of symptoms you could have. You might feel one or more of the following, or your symptoms could change. For example, it can be quite mild and have very little effect on your life, or it can be so severe you are unable to do everyday tasks. It might come on gradually and get worse over time, or it might be sudden and intense.

Also the way people experience sciatica and lower back pain can vary considerably. It might be a dull ache that you only feel in your lower back, or it might feel more like a burning sensation that can extend to the back of your legs or even your feet. You might have muscle spasms and tightness in your lower back, upper back or hips, and you might only feel pain after prolonged sitting or prolonged standing (1).

Is It Sciatica Or Lower Back Pain

Sciatica and lower back pain are not the same, though they can have similar causes. Unlike lower back pain, sciatica uniquely transmits its characteristic pain down the leg and foot, even though both can originate in the lumbar spine. The difference is, a muscle spasm in the lower back can cause back pain, but only if the muscle presses on or impinges the sciatic nerve will it cause sciatica. Sciatica can also result in leg tingling, numbness or weakness that can cause your leg to give way when you are standing. Sciatica pain usually affects one leg and is more burning or sharp compared to a dull ache or throb.

The specific location of the sciatic nerve compression determines the symptoms you experience. L4 issues usually cause problems with your thigh and you might feel weakness when straightening your leg. L5 issues can go as far as your big toe. They can also cause numbness on top of your foot, especially between your big toe and second toe. S1 issues are more likely on the outside of your foot and little toes. You might also have weakness when trying to stand on your tiptoes.

Common Causes Of Sciatica And Lower Back Pain

Sciatica and lower back pain that does not involve your sciatic nerve generally have the same causes:

Bad Posture Needs Sciatica Massage In York
| Which of these common examples of bad posture most matches your own?

Poor Posture

Whatever the cause of poor posture the result is weakened, tight muscles or muscles doing work they’re not designed for. For example, tight muscles on one side means that the other side has to do extra work. This can increase the chances of a strain on either side.

Heavy Or Awkward Lifting

Heavy lifting, or lifting in awkward ways, can put stress on areas already susceptible to injury. Bending forward at the waist and twisting to pick something up with one hand is an example of awkward lifting.

Sitting For Long Periods

If your job involves a lot of sitting, many muscles will become shortened and weak. The most affected areas are usually the hip flexors and hamstrings. In turn this prevents the hips being in their correct position which puts pressure on the lower back.

Being Overweight

The more overweight you are the more likely you are to have poor posture and the more stress there is on your back. This can cause chronic lower back pain and lead to a slipped disc or sciatica.

How Massage Can Help Sciatica And Lower Back Pain

Most causes of sciatica and lower back pain can be relieved by sports massage from a massage therapist(2). If the cause is a slipped disc, your muscles can become inflamed and further press on the sciatic nerve. This can be close to the injury or further down your back or your leg. If the cause is poor posture, whether from being overweight, awkward movements at work or prolonged sitting, sports massage can loosen tight muscles. This allows them to work correctly and be strengthened evenly on both sides so there are no imbalances. Sports massage can also reduce muscle spasms and increase blood flow which speeds up the healing process.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Gluteus Medius – Is It Causing Your Lower Back Pain?

If you have lower back pain there could be many possible causes, but one that is often overlooked is an issue with your gluteus medius. This could be acute, such as from a recent injury or sudden increase in activity. Or it could be chronic, having come on due to frequent jogging or long periods of sitting. An injured or tight gluteus medius can in turn lead to referred pain in your lower back. This is especially likely if there has been a change to correct posture and muscle function. And no amount of stretching or foam rolling is going to help your lower back pain if the source of the problem lies elsewhere.

What Is The Gluteus Medius

Gluteus Medius Use When Walking
| The glute medius move your leg outwards and stabilises your pelvis when walking

The gluteus medius muscle is deep under your gluteus maximus, which is better known as your buttock. It abducts your hip joint, which simply means that it moves your leg outwards away from your other leg. It also acts to stabilise your pelvis and keep it level when one foot is off the ground. Obvious examples are when you’re walking or running. When one foot is down and the other is up, it is the gluteus medius on the side that is down that is working.

Problems can be caused by anything that involves you bending forward, especially while twisted or lifting something heavy. This could be in the gym or something like using a spade in the garden. Anything that puts more strain on one side than the other. The damage can also be done over longer periods. This is more likely if you lean or twist when sitting or jog on a road with a camber.

How Does The Gluteus Medius Cause Lower Back Pain

QL Link To Gluteus Medius
| A tight or weak gluteus medius can cause your QL to take over a job it wasn’t designed for, leading to lower back pain

The quadratus lumborum (QL) is a deep muscle in your lower back. It runs from your hip to your lumber vertebrae and up to your lowest rib. It is used when you bend at the waist to one side and when straightening your back after bending down. But what does this have to do with your gluteus medius? Well if you have a tight, weak or painful gluteus medius, whatever the cause, your QL will take over the role of hip abduction when walking(2). This means your QL does a job it wasn’t designed for which puts excessive stress on your lower back.

That’s just one example of how your gluteus medius can cause lower back pain.

Attempting to treat your lower back with stretching or even massage can provide some relief. But unless the underlying cause, the gluteus medius, is also dealt with it will only be temporary.

Pain In Your Gluteus Medius

Gluteus Medius Pain Before Massage
| Gluteus medius pain is most commonly felt along your belt line

Although the cause of your lower back pain could be your gluteus medius, you might not actually feel any pain in that area. If the muscle is just weak or tight you probably won’t realise there is an issue with it. This is because your QL is doing the work instead. But it’s doing work it’s not designed for, which is why it’s your back that hurts instead.

If you do feel anything it most commonly comes along your belt line and up into your lower spine area. But pain can also be felt just under your hip and down into your buttock or even the top of your leg. Least common is pain directly over your tail bone area(1). You could suffer from one or all of these, especially if you continue to do whatever originally caused the issue.

How To Treat Lower Back Pain Caused By Your Gluteus Medius

If your gluteus medius is the cause of your lower back pain (or the reverse) then both issues need treating. Massaging just your lower back will provide only temporary relief at best. But massaging both areas is much more likely to cause lasting benefit which can be enhanced with regular stretching. If originally caused by poor posture or prolonged sitting this should also be dealt with, along with strengthening the muscles.

Have you had lower back massages in the past that provided only temporary relief, or none at all? Then your gluteus medius could be responsible and need treating by a qualified massage therapist.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

IT Band – Is It Causing Your Lower Back Pain

The IT band (iliotibial band) is something you are only likely to hear about when it causes problems. A thick band of connective tissue and fascia, it runs from your hip to the outside of your knee, which is where it can be the source of pain. This is known as IT band syndrome. But a tight IT band can also lead to issues in your hip that result in lower back pain.

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How Does The IT Band Cause Lower Back Pain

IT Band Anatomy
| Inflammation of the IT band causes outer knee pain and can also affect your hip

The IT band works along with other muscles to extend your hip and move your leg away from your body (abduction). It also helps to rotate your hip and therefore your leg, as well as stabilising your knee(1). Problems can develop when the IT band become inflamed from overuse. This is usually from running, cycling or any sudden increase in activity levels. The result is usually knee pain which comes on with exercise or walking. But because the IT band connects to your hip via your TFL (tensor fascia lata) muscle, it can also cause lower back pain.

As mentioned in other articles, the gluteus medius and other muscles of the buttocks can often be the undiagnosed cause of lower back pain. If they are tight or weak, other muscles will have to do more than their fair share to compensate. The result of which can be lower back pain or even injury. But this can begin further along the chain if the cause of your gluteus problems comes from a tight or inflamed IT band.

How To Treat Lower Back Pain Caused By The IT Band

Tight IT Band Before Massage In York
| The IT band runs along the outside of your upper leg

The first step is to identify the cause of your tight IT band and avoid it, or at least make some changes where possible. If running is the culprit, try  some different exercise for a while such as cycling or a cross trainer machine(2). This will help with the repetitive strain side of things that can cause and maintain inflammation.

The next step is to loosen up the IT band. Plus any other muscles along the chain that have lead to your lower back pain. A massage therapist will relieve any tightness, as well as specific areas of tension, knots or adhesions. This is also true of the gluteus (buttock) muscles and lower back muscles such as quadratus lumborum (QL). Stretching without massage can have limited benefit, such as pain relief, but the effect will only be temporary. The same goes for use of foam rollers. Things might seem better for a few hours but you will most likely wake up the next day back at square one.

Stretching and foam rollers can be a useful accompaniment to massage, but a deep-tissue massage or sports massage will be far more effective.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here