This muscle can tighten from engaging the muscles in the lower body while the upper body remains still. For example, this could happen when lifting groceries out of a car trunk, doing dishes while leaning over a sink, or slumping in an office chair.
This muscle is called the gluteus medius and often seems too low to cause lower back pain. However, back pain sufferers often report relief after 20 minutes of massage focused on this muscle.
The dimples are usually around 1 to 2 inches (2. 5 to 5. 1 cm) on either side of the spine.
Avoid applying too much pressure. Although people suffering from lower back pain might request a lot of pressure, being too aggressive at the outset can cause damage. Apply a medium amount of pressure over a longer period of time. You can massage the quadratus lumborum, hips, and gluteus maximus all in the same session.
Avoid using a foam roller on your lower back, where your spine meets your tailbone. By massaging your mid back, you might relieve tension that causes pain in your lower back. To target lower back muscles specifically, use tennis balls. To find out where your lower back begins, lie flat on the floor. Notice where your spine starts to curve away from the floor. This is where the lower back begins.
Lacrosse balls are even better for self-massage, if you have one handy. Avoid placing massage balls directly onto bone or spine. Instead, target the area to either side of the spine and above the hips.
The sensation of an acupressure mat can be intense at first. Try lying on it for a few minutes, or as long as you can tolerate, and working up to 20 minutes. Try lying on an acupressure mat on a couch or a bed to put less pressure on your skin.
Rub strongly enough to cause a satisfying sensation, but don’t apply so much pressure that you damage your muscles. Using a massager for 15 minutes in the same area can cause muscle damage. Muscle damage will feel like a strain and may leave you with stiff or limited movement. It will go away on its own in a few days.
You can also apply ice 48 hours after you feel pain coming on, if you prefer it. However, do not apply heat within 48 hours of injuring your back, as this can make inflammation worse.
Taking a shower and going to bed right after massaging your own back can help your muscles recover faster and minimize your sensitivity.
Aim for each exercise session to last around 20-30 minutes. Try to do just a little bit of exercise, even if your back hurts. Some movement is better than no movement. Combine exercise with physical therapy or massage to get the best results.
Don’t focus on doing curl ups too fast or doing too many repetitions at first. Instead, focus on keeping good form.
If it’s too hard to hold your balance, just lift your legs and leave your arms on the ground. For an extra challenge, lengthen your leg behind you each time you lift it.
Avoid arching your back by keeping your abdomen tight.
Use a rolled-up towel or a small pillow between your back and the chair to help keep your spine’s natural curve supported.
You can also try adding a memory foam topper to your bed to help keep your lower back relaxed throughout the night.
Your doctor can help come up with a treatment plan that can help relieve lower back pain.
