Does your back hurt? Try effective massage aids

Back pain is an increasingly common problem that people with sedentary jobs struggle with. The solution is primarily regular exercise and prevention, but massage can also help. We will advise you on how to use massage aids in the comfort of your home.

Maybe you know it too. After working all day at the computer with minimal movement, you feel stiffness in your back, which can develop into pain. Feelings of discomfort and restriction of movement may appear. With long-term overload combined with weakened muscles, your spine becomes vulnerable to injury.

Sometimes, one careless movement is all it takes and a "cut in the lower back" or a pinched nerve is born. More serious problems, intense and long-term pain definitely belong in the hands of doctors and specialists. However, if you only struggle with stiffness and mild pain from sitting for a long time, a massage, for example, can help.

Causes of back pain

Back pain has many causes, which can be mainly divided into:

Mechanical

• Muscle tension and overuse: Often caused by prolonged sitting, improper lifting of loads, or muscle strain during physical activity.
• Poor posture: Improper posture at rest and during physical activity can lead to chronic pain.
• Herniated disc: There is a protrusion of the intervertebral disc, which can irritate the nerves.
• Spondylolisthesis: Displacement of one vertebra relative to another, which, like a hernia, can press on nerves.
• Facet joint syndrome: Inflammation or wear and tear of the intervertebral joints.

Degenerative

• Osteoarthritis of the spine (spondylosis): Degeneration of the joints and discs, which is common in the elderly.
• Spinal canal stenosis: A narrowing of the spinal canal can put pressure on the spinal cord or nerves.

Inflammatory

• Ankylosing spondylitis: A chronic inflammatory disease affecting mainly the spine and sacroiliac joints.
• Rheumatoid arthritis: An inflammatory disease that can also affect the spine.

Traumatic

• Injuries: Falls, accidents or sudden movements can damage muscles, ligaments, vertebrae or discs.
• Vertebral fractures: These occur frequently as a result of osteoporosis, especially in the elderly.

Infectious

• Spine infections: E.g. osteomyelitis or discitis.
• Tumors: Primary or metastatic tumors can also cause back pain.
• Osteoporosis: Weakening of bones can lead to painful fractures.

Psychosomatic

• Stress and anxiety: These conditions can increase the tension in the muscles, which is also manifested by pain.
• Depression: It can often be associated with chronic back pain.

Among the causes that can be relatively easily eliminated are poor posture, sedentary work and lack of exercise. You can't solve anything in a day, but by taking regular care of your spine, you can prevent chronic and painful conditions.

What will help with back pain

In order to solve back pain caused mainly by prolonged sitting, it is advisable to modify the work environment (for example, invest in an orthopedic chair), adopt healthy habits (for example, regular breaks with walks) and exercise regularly. However, simple massage aids can also help.

Massage devices and aids

Massage aids bring many benefits for your musculoskeletal system. They are a great prevention against more serious problems with the spine and can be part of your new ritual for a healthy spine. What can they help you with?

• Muscle relaxation: Massage aids relieve muscle tension, which is often the cause of pain. They act on the so-called trigger points, i.e. trigger points or knots in the muscles, where stiffness and pain originate.
• Stimulation of blood circulation: Massage devices and aids promote blood circulation in the affected area. By improving blood circulation, they help remove toxins from the muscles and supply nutrients, speeding up healing. Some also have a heating function or can be used with warming gels and ointments.
• Relaxation and stress reduction: Massage itself has a calming effect on the nervous system, reducing stress and overall body tension. Some aids help activate the parasympathetic nervous system, which promotes relaxation.
• Prevention of chronic pain: Using massage aids is part of prevention against chronic problems and pain. It is advisable to relax the muscles even before muscle imbalances, spasms or inflammations appear.

What massage aids to choose

The benefits of regular massages are undeniable. All you have to do is choose the appropriate tools. You can use them especially for self-massage if you cannot visit a masseur often. A wide selection of aids is available on the market, such as:

• Massage rollers: Also called "foam rollers", they are a simple tool for relaxing the muscles in the upper back or hip muscles. They will also help in relaxing the muscles of the lower limbs. Different hardnesses and types are available, for example with massage protrusions.
• Massage guns: They provide a deep tissue massage and quickly and effectively release stiff points. They work on the principle of vibration and have different degrees of adjustment and several extensions.
• Massage device with infrared radiation: It works on a similar principle as a massage gun, but combines the effects of massage with the effect of infrared radiation. The massage device thus overheats the skin to a depth and promotes blood circulation to the muscles. 
• Massage balls: They are ideal for targeted or spot massage of small areas, such as the area between the shoulder blades or the hip area, but also for relaxing the feet. It is a very cheap and versatile massage tool.
• Heated massage belts: They combine the effects of massage and dry heat, which is ideal for relaxing a stiff spine in the lower back or lower back area. An alternative can be a heating blanket, which will relieve pain and stiffness of the spine even without a massage.

Do not forget the regularity of the massage, which will help with long-term results. As a prevention, spinal massage is recommended at a frequency of once a week to once a month. It depends on your specific problem and need.

What to watch out for during a back massage

In the case of home massage, always be careful and do not use massage aids in case of acute and intense pain, which may signal, for example, a popped disc. The effects of massage can worsen your condition, so it is advisable to visit a doctor first. If you have long-term problems with your spine, consult a specialist about the use of massage aids.