Massage therapy offers numerous benefits, from easing muscle tension and relieving stress to promoting overall relaxation. However, some individuals experience back pain after a massage, which can seem counterintuitive. This article explores the potential causes of back pain following a massage, different types of back pain that may occur, and practical tips on how to manage and prevent it.
Introduction
Massage has been used throughout history to treat various ailments. Today, it remains a popular method for relaxation, stress reduction, and addressing conditions such as arthritis, fatigue, and high blood pressure. Deep tissue massage, in particular, is employed to alleviate body pain by breaking up muscle adhesions and scar tissue, which can inhibit circulation and cause inflammation. While massage is generally considered safe, it's important to understand why back pain may sometimes occur post-massage and how to address it effectively.
Massage for Deep Tissue Has Many Benefits
Deep tissue massage is an advanced technique known for relieving stress, reducing pain, lowering heart rate and blood pressure, enhancing movement by breaking up scar tissue, reducing arthritis symptoms, and rehabilitating injured muscles. It can also provide support during labor and delivery.
Is It Possible to Get Back Pain From a Back Massage?
It's important to note that some pain during a massage is normal, especially if you have tight muscles. A masseuse may need to work out knots in your back or neck, but this pain should only last a few hours and resolve within a few days. Soreness after a massage is common, and you may even experience delayed onset muscle soreness (DOMS) when using muscles that are not normally used. This occurs because your body responds to inflammation by releasing endorphins during the healing process. Muscles may need time to adjust to specific manipulations, similar to how they need time to get used to working out. Increased soreness and inflammation can indicate tension in specific areas, such as neck pain after a massage signaling tension in that area due to prolonged desk work or repetitive bending.
Common Causes of Back Pain After a Massage
While massage therapy is generally safe and beneficial, various factors can lead to discomfort or soreness after a session. Here are some of the most common reasons people experience back pain after a massage:
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Deep Tissue Massage Pressure
Deep tissue massages are designed to work on the deeper layers of muscle tissue. These massages use intense pressure to release chronic muscle tension, break up scar tissue, and improve blood circulation. While effective, this deep work can sometimes leave muscles sore, especially if the pressure is more intense than your body is accustomed to.
Delayed-Onset Muscle Soreness (DOMS)
Similar to what you might feel after a workout, delayed-onset muscle soreness (DOMS) is common after a massage, particularly when the therapist works on tight or overworked muscles. DOMS typically sets in 12 to 24 hours after a massage and can cause stiffness and pain in the back as the muscles recover from the manipulation.
Existing Muscle Imbalances or Tension
If you enter the massage session with pre-existing muscle tightness, tension, or imbalances, the massage may exacerbate these issues temporarily. For example, individuals with chronic tightness in their lower back or shoulder areas may find that releasing these areas can cause discomfort as the muscles adjust.
Inadequate Hydration
One of the key aspects of massage therapy is the release of toxins and metabolic waste stored in the muscles. Proper hydration helps flush these toxins from the body. Without adequate hydration before and after the massage, you may experience increased stiffness and soreness, especially in the back muscles, as the toxins remain trapped.
Poor Posture or Body Mechanics
Many people suffer from poor posture due to lifestyle factors such as prolonged sitting, working at a desk, or using mobile devices. If you have postural issues, your muscles and spine may already be misaligned, making them more sensitive to the pressures of a massage. This can result in back pain, particularly in the lower back or shoulders, after a session.
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Nerve Irritation
During a massage, certain pressure points or areas of the body, such as the lower back, may come into contact with sensitive nerves. This can occasionally lead to nerve irritation, especially if the massage therapist applies too much pressure near areas like the sciatic nerve, which runs down the lower back and legs.
Why Do I Feel Pain in My Lower Back After a Massage?
Lower back pain is one of the most common complaints following a massage, particularly if deep tissue work was involved. While it may seem counterproductive to feel pain in an area that was meant to be relieved, here are some reasons why lower back pain might develop after a massage:
Muscle Overstimulation
Massages, especially deep tissue treatments, work to release tension in the muscles by applying pressure and stretching. However, if the muscles in the lower back are overstimulated during the session, they may react with temporary pain or tightness as they recover.
Realignment of the Spine and Muscles
Massage therapy often works on the alignment of your muscles and spine, particularly in the lower back. After the treatment, your body may experience an adjustment period as the muscles and joints settle into their new positions, which can cause temporary discomfort.
Sciatic Nerve Sensitivity
The sciatic nerve is the largest nerve in the body, running from the lower back down through the legs. If pressure is applied too directly or intensely around the lower back or glutes, this nerve can become irritated, leading to sharp, shooting pain or aching in the lower back and legs.
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Pre-existing Conditions
If you have any underlying conditions such as sciatica, herniated discs, or lower back strain, a massage may trigger pain in the affected area. While massage therapy can be beneficial for these conditions, it's crucial to communicate with your therapist about your medical history to ensure the right approach is taken.
Upper Back Pain After Massage - What Causes It?
Upper back pain is another common area of discomfort after a massage, especially in the neck and shoulder region. Here’s why this may happen:
Tension Release in the Neck and Shoulders
Many individuals carry significant tension in their upper back, neck, and shoulders due to stress, poor posture, or repetitive movements (like working on a computer). A massage that targets these areas can release tension, but in doing so, it may cause muscle soreness. The release of long-held tightness can sometimes result in a temporary pain response as the muscles adjust.
Poor Sleeping Position
Sleeping in a bad posture after a massage can exacerbate upper back pain. For example, sleeping on your stomach can strain the neck and upper back, leading to discomfort, especially if the muscles were already worked on during the massage.
Manipulation of Trigger Points
Trigger points are areas of tight muscle fibers that can cause referred pain. Working on these trigger points during a massage may lead to temporary soreness, especially in the upper back. While this is often a sign that the treatment is addressing underlying tension, it can still result in short-term discomfort.
How To Relieve Back Pain After a Back Massage?
If you're experiencing back pain after a massage, there are several methods to relieve discomfort and help your muscles recover faster:
1. Heat Therapy
Applying warm water to your muscles softens them, relieving upper back pain. Soaking in a sauna or hot bath can be helpful. If there is soreness, a mini massage gun can be used. Soaking Epsom salt in a 30-minute hot bath is one of the best ways to relieve stiff and sore muscles. A heating pad or rice bag can also help relieve sore and stiff areas if you don't have enough time for a hot bath.
2. Cold Therapy
Apply an ice pack to painful areas for 15 minutes at a time, several times per day. Alternatively, try ice baths to lower soreness and inflammation and improve blood flow. A small container of ice can be used to target a small area.
3. Stretch
After a massage, do a couple of gentle stretches every hour or so. Performing these gentle stretches can lower muscle tension and increase flexibility. Stretching improves blood circulation, which can speed up the healing process of sore muscles. Light stretching routines after a massage session ease muscle tension and soreness. Stretching enhances flexibility and promotes blood circulation, aiding in the recovery process. Focus on gently stretching the areas that feel particularly sore or tense, proceeding gently to avoid further irritation or strain. Gentle physical activities like walking, light stretching, or practicing gentle yoga can aid in promoting blood circulation without exerting excessive strain on the muscles.
4. Essential Oils
Lavender essential oil is excellent for calming the body and releasing muscle tension. Use essential oils in the bathtub or a diffuser nearby. Essential oils relieve severe back pain. Diffusers can diffuse the fragrance, or you can add a few drops when you take a bath or shower. To apply essential oils topically, make compresses, or mix them with carrier oils.
5. Rest
Engage in passive recovery after receiving a massage to alleviate middle back pain. Getting a good night's sleep can reduce your chances of experiencing sore muscles the next day. Spend some time reading a book at the time of taking a nap, or sipping herbal tea to help your body rest as well as heal. Allow your body enough time to rest and recover, especially if you’re new to massages. Avoid engaging in any challenging physical activities that might stress your muscles even more.
6. Topical Treatment
Applying CBD lotion is a good idea. You can also give yourself a smaller massage during the application process. Applying a muscle rub or CBD lotion is a great way to administer self-massage a few times per day. Spend a few minutes applying the ointment while giving yourself a mini-massage.
7. Epsom Salt
Soak in a warm bath with Epsom salts for around 20 to 40 minutes. Adults should drink about 12 cups to 1 cup of liquid per day. This treatment helps your body eliminate toxins and reduce inflammation in your muscles. Epsom salts will also absorb beneficial magnesium through your skin. Additionally, you could try using a heating pad or hot rice bag to relieve pain in the treated area for around 15 minutes.
8. Avoid Strenuous Activities
The energy you gain from a relaxing massage may lead you to do some strenuous exercise. However, this can cause muscle soreness, and your muscles may be injured. Avoid strenuous activities after receiving massage therapy. Your body and mind will benefit from a good night's sleep. Relax by watching movies or reading good books. It is the ideal time to hibernate after a massage; if you want to nap, you can do so.
9. Over-the-Counter Pain Relief
Taking over-the-counter anti-inflammatory medications, such as ibuprofen or aspirin, can help reduce inflammation and alleviate pain if your back pain persists. Always follow dosage instructions and consult a healthcare professional if needed. Nonprescription pain relievers such as ibuprofen or acetaminophen can be used to alleviate soreness after a massage. However, you should consult a healthcare provider before taking any medication, especially if you have underlying health conditions or are taking other medications.
10. Return to Light Exercise
Engaging in gentle physical activities like walking, light stretching, or practicing gentle yoga can aid in promoting blood circulation without exerting excessive strain on the muscles. Light exercises help prevent stiffness and encourage the release of endorphins, the body's natural pain relievers, assisting in reducing soreness.
Preventing Back Pain After a Massage - What You Can Do
While post-massage soreness is often temporary, there are steps you can take to prevent or reduce the likelihood of back pain after your next session:
1. Communicate with Your Therapist
Your massage therapist should be informed about any areas of discomfort, injuries, or sensitivities you have. Don’t hesitate to speak up during the session if the pressure feels too intense or if certain areas feel particularly sensitive. This communication will help your therapist adjust their technique to avoid causing unnecessary pain. If a technique does not feel therapeutic to you, but simply feels like pain, please speak up,” encourages Bodner. “We can make adjustments and we may be able to detect a problem area, but we cannot feel the intensity of your pain response.” Let your therapist know if there are any places you want them to use a different type of pressure on or avoid altogether.
2. Choose the Right Massage Technique
Not all massages are created equal. If you’re new to massage therapy or are prone to soreness, you may want to start with a Swedish massage, which uses lighter pressure and focuses on overall relaxation. For more targeted pain relief, deep tissue or sports massages may be beneficial, but make sure to discuss any concerns with your therapist beforehand. Certain types of massage, such as deep tissue, are more likely to cause post-massage soreness. If you’re super sensitive, have a lot of pain or tension, or simply want to avoid feeling sore afterward, opt for a massage that uses a light, gentle pressure. A massage to relieve deep muscle knots will be quite different from a massage to stimulate relaxation, so keep this in mind.
3. Stretch and Warm Up Before Your Session
A light stretching routine before your massage can help loosen tight muscles and improve circulation, reducing the likelihood of post-massage soreness. Gentle stretches that target the back, neck, and shoulders can prepare your body for the upcoming treatment.
4. Hydrate Properly
Drinking water before and after your massage is crucial to keep your muscles hydrated and to flush out toxins released during the session. Dehydrated muscles are more prone to stiffness and soreness, so keep a water bottle handy throughout the day.
5. Follow Up with Post-Massage Care
After your massage, continue to stretch and move gently to prevent stiffness from settling in. Incorporating heat therapy or a warm bath into your post-massage routine can further relax your muscles and alleviate discomfort.
ErgoChairs for Back Pain Relief
Back pain is a common issue for many office workers, especially those who spend long hours sitting. Having the right office chair can make a significant difference in alleviating and preventing back pain. The ErgoChair Pro, ErgoChair Ultra and ErgoChair Ultra V2 are designed to provide comprehensive ergonomic support, which is crucial for preventing back pain.
ErgoChair Pro
The ErgoChair Pro is designed to provide comprehensive ergonomic support, which is crucial for preventing back pain. With nine adjustable points, this chair can be customized to fit your body perfectly, ensuring proper posture and support throughout the day.Key Features:*Tilting Mechanism: The synchro-tilt mechanism allows the backrest to recline at a 2-to-1 ratio to the seat angle. This feature helps maintain a neutral spine position and supports the lower back, legs, and thighs, reducing the risk of lumbar pain.*Lumbar Support: The flexible lumbar cushion adjusts vertically to match your spine's natural curve, providing targeted support that alleviates lower back pain and prevents stiffness.*Ventilation: The ultra-breathable woven mesh backrest keeps you cool and comfortable, reducing the discomfort that can contribute to poor posture and back pain.*Height Adjustability: The chair's height can be easily adjusted to ensure that your feet are flat on the floor and your knees are at a 90-degree angle, promoting a healthy sitting posture that minimizes back strain.
ErgoChair Ultra
The ErgoChair Ultra takes ergonomic support to the next level with its advanced design and materials. It features 3D printed padding and an adaptive backrest that provide dynamic support and pressure distribution, which are critical for preventing and relieving back pain.Key Features:*Optimal Pressure Distribution: The 3D printed padding with a matrix structure supports your sit bones over a larger area, creating a hammock effect that evenly distributes pressure and reduces strain on surrounding tissues.*Adaptive Backrest: The innovative ribs in the backrest flex and twist with your movements, eliminating hard edges and ensuring continuous support. This feature allows for dynamic posture changes, which are essential for maintaining spinal health and reducing back pain.*Lumbar Protection: The invisible lumbar support, tensioned by an X shape at the lumbar region, maintains good posture by supporting the spine's natural curve. This design alleviates lower back pain and prevents long-term discomfort.*Ventilation: The air mesh stitched onto the webbing enhances edge flexibility and breathability, keeping you cool and comfortable. Effective ventilation reduces the risk of heat-induced discomfort and encourages proper posture.*Height Adjustability: The chair offers smooth height adjustment, allowing users to find the perfect seating position that promotes spinal alignment and reduces back strain.
ErgoChair Ultra 2
The Autonomous Ultra Chair 2 represents a significant leap forward in ergonomic seating. Its 4-layer fusion seat provides unparalleled comfort and support, while the adaptive backrest seamlessly adjusts to posture changes. The addition of high-density foam and a mesh layer ensures a cool and breathable sitting experience, even during extended periods of use. The chair's attention to detail is impressive, with features like invisible lumbar support and an ergonomic headrest that promote optimal posture alignment and reduce strain. The new aluminum base is a welcome upgrade, providing a sturdy foundation and increased weight capacity. The ErgoChair Ultra V2 comes with a built-in headrest, providing ultimate support and comfort for your neck and head.
When Should You See a Doctor for Back Pain After a Massage?
While mild soreness after a massage is normal, there are instances where it’s important to consult a healthcare professional:
1. Persistent or Worsening Pain
If your back pain lasts longer than a few days or becomes more severe, it’s important to seek medical attention. This could indicate an underlying condition that needs further evaluation.
2. Symptoms of Nerve Damage
If you experience tingling, numbness, or shooting pain in your back or legs after a massage, it may indicate nerve involvement, such as sciatic nerve irritation. In this case, you should see a doctor as soon as possible.
3. Swelling or Bruising
Any unusual swelling, bruising, or redness in the area of the massage should be checked out by a medical professional to rule out any injury or adverse reaction.
Potential Risks and Adverse Events Associated with Massage
While massage is generally considered safe, it's important to be aware of potential risks, especially with deep tissue massage. Minor side effects, such as post-massage soreness and malaise (PMSM), are common. However, more serious complications, though rare, can occur.
Rare but Serious Complications
- Spinal Cord Injury or Stroke: Aggressive neck manipulation can lead to spinal cord injury or stroke caused by tearing of the vertebral arteries.
- Rhabdomyolysis: Excessive pressure can cause rhabdomyolysis, a condition where proteins from injured muscle tissue poison the kidneys.
- Nerve Injury: Nerves can be injured by excessive pressure in the wrong place.
- Fractures: Although rare, fractures can occur, especially in individuals with weakened bones.
- Intestinal Rupture: Strong abdominal massage can, in rare cases, cause intestinal rupture.
- Blood Clots: Massage can dislodge blood clots, leading to potentially deadly complications.
Factors Increasing Risk
- Pre-existing Conditions: Individuals with undetected vulnerabilities or pre-existing conditions are more susceptible to injury from massage.
- Aggressive Techniques: "No pain, no gain" attitudes and excessively forceful techniques can increase the risk of harm.
- Untrained Practitioners: Massages performed by unqualified individuals pose a greater risk of injury.
Importance of Trained Professionals
It is crucial to seek massage therapy from licensed and trained professionals who can identify and manage potential risks. Massage therapists need to be trained to spot high-risk situations and manage them appropriately.
Adverse Events in Studies
A review of adverse events reported between 2003 and 2013 identified complications such as disc herniation, soft tissue trauma, neurologic compromise, and spinal cord injury associated with massage. Spinal manipulation in massage has been repeatedly associated with serious adverse events. However, the incidence of such events is low.
Common Minor Adverse Events
Studies have shown that mild to moderate adverse events occur in a large proportion of patients receiving spinal manipulation. The most common events include local discomfort, radiating discomfort, headache, tiredness, or nausea. These reactions are typically mild and transient, disappearing within 24 hours.
Dubious Ideas in Massage Therapy
There are several myths and misconceptions surrounding massage therapy that should be addressed:
- Massage detoxifies the body.
- Massage patients need to drink extra water to flush toxins.
- Massage treats soreness after exercise.
- Massage reduces inflammation.
- "Trigger points" are evidence-based.