Lower Back Massage Techniques: Effleurage, Trigger Point Release

Sedentary jobs require sitting at a place for a longer duration. Lower back is therefore subjected to over exertion. Some people have faulty sitting postures while some are not able to exercise. All this leads to complaints or weakness in the spinal or lower back area. Hence, lower back pain is a common complaint these days.

Let us now understand what causes lower back pain.

The structure of our lower back comprises of very closely interwoven soft tissues such as muscles, ligaments, tendons, bones, facet joints, discs, nerves etc.

Severe damage, stress, strain or inflammation to any or all of these could lead to lower back pain. Sometimes this pain also spreads down to pain in the legs and feet. 

How massage is useful for lower back pain?

A good lower back massage helps to relax, loosen up tight muscles and relieves stress.    Massage improves blood circulation which removes muscle soreness. Relaxed muscles lead to improved range of motion. Massage also stimulates the release of toxins from the body.

Massage increases endorphins which are the body’s natural pain killers.

Recent researches have shown that that massage is beneficial in relieving and controlling lower back pain. People who received regular massage reported that massage lessened their lower back pain, improved their range of motion, reduced anxiety and improved sleep.

Tips for a good lower back massage

• Pour little massage oil on your hands and then apply it to the recipient. Less oil helps to apply greater friction, deeper pressure.

• Use slow rhythmic movements for a soothing massage and faster movements for a stimulating effect.
• Never apply direct pressure on the spine.
• Keep asking recipient’s feedback how they feel or whether they are comfortable

Lower Back Massage Techniques

• Recipient should lie down on their stomach, on a mattress, floor mat, or massage bed
• Apply little massage oil, warmed in your hands with flat surface of both hands.
• Make firm, smooth, rhythmic strokes called “effleurage” from the lower back moving to upper back and return to lower back region. 
• Place both heels of your hands on either side of the spine. Start applying deeper pressure in circular motions in the lower back region. Slowly move the circles outwards to the sides of the lower back, then upwards and return to the centre.
• Now place fingers of your hands on the lower back close to the spine. Place the second hand on top of the first one. Press with your fingers and apply pressure to lower back region, starting close to the spine gradually moving outwards. 
• Now place your thumbs along both sides of your spine and start massaging from lower back region then towards upper back. Move slowly to check for any knots or tight areas as you massage.
• Now use your fingers for firm deep massage on either side of lower spine, moving towards upper back. Apply more pressure if there is tightness in any particular region.
• Use forearms to apply firm downward pressure along the lower back, slowly move towards the upper back and cover whole back.
• Trigger point release method is used to release any knots or painful points. Place your thumb over the painful area and apply deep pressure, hold the pressure till the pain is reduced. Again increase the pressure and hold till the pain decreases. This technique is a little painful but very beneficial in lower back pain. 
• To wind up the massage, perform gentle, rhythmic, soothing strokes with the flat surface of both hands. Let the recipient relax quietly for a little while. 

Massage therapy combined with exercises for lower back region and conscious effort for better posture, will give even better results.

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