You can take an active role in controlling your back pain with a DIY massage, which is available to you any time for little to no cost.
See Can Massage Help Your Back Problem?
To help get you started, here are 3 tips to enhance your DIY massage for lower back pain:
Incorporating ice into your DIY massage is particularly beneficial during the first 48 hours following a lower back injury, such as a painful back muscle strain. This is because ice inhibits both the inflammation and swelling that occurs after an injury, and it also numbs your sore tissues.
Applying an ice massage is easy, as you simply need to follow the steps below:
As a bonus tip, applying gentle pressure during the massage may help loosen your tight lower back muscles. Following the first couple of days, a DIY massage may be best paired with heat therapy.
See Benefits of Heat Therapy for Lower Back Pain
Magnesium is a mineral that aids your muscles in contracting and relaxing, and is integral to muscle health. Adding magnesium to your DIY massage is a simple and inexpensive way to enhance the experience.
Here are a few ideas of how to incorporate magnesium into your DIY massage:
If topical application of magnesium isn’t ideal for you, some benefit may still be achieved by regularly ingesting foods rich in magnesium. These include fruits, beans, soy products, and whole grains.
See Food for Thought: Diet and Nutrition for a Healthy Back
A foam roller is inexpensive, but it can be invaluable when it comes to a DIY back massage.
See Using a Foam Roller to Relieve Neck Pain
If your upper back is your problem area, here is a simple foam roller routine you can perform at home or the office:
As a general rule, avoid using a foam roller on your lower back without first consulting your doctor; as it may aggravate your symptoms.
It is important to note that massage therapy, DIY or otherwise, is not the right treatment for every instance of lower back pain. If the cause of your lower back pain is unknown, consult with your physician prior to beginning a new massage regimen.
See Causes of Lower Back Pain