Which Massage Helps with Lumbago?

When experiencing lumbago, it is important not to fall into complete rest. Movement is essential to loosen the muscles and achieve quick relief. You should avoid:

• Sudden, jerky movements
• Lifting heavy objects
• Exposure to cold or poor sitting posture
• Staying in one position for too long

Classic massage

This massage helps to relieve tension in the back muscles and improve circulation. Gentle pressure and stroking movements can reduce your pain in the long term.

Trigger point massage

With lumbago, hardened muscles can have certain pain points. Targeted pressure on these points can reduce the pain. This treatment should be carried out by an experienced therapist or physiotherapist.

Lymphatic drainage

This gentle massage helps to reduce inflammation and promote blood circulation. This technique can be particularly helpful if the lumbago is accompanied by swelling or restricted movement.

Self-massage with a ball

If you are unable to receive a direct massage, you can help yourself with self-massage. Use a ball (e.g. tennis ball or fascia ball) to work specifically on the gluteal muscles, thighs or lower back. Place the ball under the painful area and apply gentle pressure. Move it slowly back and forth to loosen up tense areas.

Gentle exercises and stretches can help relax the muscles. A simple stretching exercise is:

• Lie on your back and slowly pull one leg toward your chest.
• Hold this position for 20–30 seconds and then switch legs.
• This exercise can help relax the gluteal muscles and the lower back.

Additionally, you can try light back mobilization:

• Sit on the floor, place your feet down, and rest your hands behind you.
• Slowly roll from one side to the other to mobilize your lumbar spine.

Targeted physiotherapy can help you treat lumbago faster and prevent future back pain. Particularly effective methods include:

• Manual therapy: Gentle mobilization of the spine
• Fascia treatment: Releases tight muscles
• Strengthening exercises: Prevent recurrence of lumbago

Additionally, heat therapy can help relax the muscles and relieve pain. You can, for example, use a hot water bottle or a warm cherry pit cushion on the affected area.

Yes, an osteopath can help you identify the cause of your lumbago and treat it specifically. They do not only examine the lumbar spine but also the hips as well as the legs. Gentle manipulations can relax the muscles and improve circulation.

Often, pain is not limited to a single spot but results from poor posture or muscle tension in other areas. An osteopath can recognize these connections and apply targeted techniques to help you stay pain-free in the long term.

• Change your sitting position regularly to avoid unnecessary tension.
• Walking can help improve your circulation and keep your muscles loose.
• A healthy diet with anti-inflammatory foods can help reduce back pain.
• Pay attention to your technique when lifting heavy objects – support yourself properly and avoid jerky movements.

Lumbago can be very painful, but with the right massage, targeted exercises, and professional therapy, relief is possible. It is important to keep moving, perform gentle stretches, and undergo suitable treatment to stay pain-free in the long term. If you regularly suffer from back pain, you should also focus on strengthening your back muscles and integrating preventive exercises into your daily routine. By following these measures, you can prevent future lumbago episodes and improve your overall well-being.