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Lower back stretches can relieve pain and soothe tight muscles. Try these 15 low back stretches at home for back pain relief and to reduce stress and tension.
Massage therapy does not appear to provide much benefit for acute low back pain. [1] Massage therapy has been found to be more effective for acute low back pain than no treatment; the benefits were found to be limited to the short term [118] and there was no effect for improving function. [118]
A 2015 Cochrane Review concluded that there is very little evidence that massage is an effective treatment for lower back pain. [118] A meta-analysis conducted by scientists at the University of Illinois Urbana-Champaign failed to find a statistically significant reduction in pain immediately following treatment. [108]
This lower back exercise, also called shell stretch, is beyond soothing. "The shell stretch helps to release tension in the lower back and shoulders while improving spinal mobility," Hissong says.
Another Cochrane Collaboration review found that massage provided some long-term benefit for low back pain, and stated: "It seems that acupressure or pressure point massage techniques provide more relief than classic (Swedish) massage, although more research is needed to confirm this." [8]
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Dysfunction in the lumbar multifidus muscles is strongly associated with low back pain. The dysfunction can be caused by inhibition of pain by the spine. The dysfunction frequently persists even after the pain has disappeared. Such persistence may help explain the high recurrence rates of low back pain.
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