Easy Back Pain Relief is Only One Press Away

Do you find yourself having a sudden pinch of pain in your lower back? This on-and-off back pain can really hamper your productivity at work, as you are pre-occupied and distracted from this pain and discomfort.

There are various reasons behind getting a regular back pain- it could be once off or chronic, but it is important to find the source. One of the major reasons for back pain is your sitting posture, which can really affect the shape of your spine. Another source of back pain or chronic backache is from various trigger points in your body which causes pain due to tension in your muscles.


What are trigger points?

trigger points, back pain relief, backache relief

These points are the ‘origin’ of back pain stimulation. Basically, these points on your back trigger the aches and is the main reason for chronic lower backaches.
The trigger points in our body can be stimulated by slightly massaging or pressing them- to relax the aching muscle and reduce the tension that is built up over time. However, it is important to apply the right kind of pressure, at the right spots for the right amount of time. Sounds complicated? Don’t worry, we shall go through it step by step!


Where are my trigger points?

1. Deep Spinal Muscles

deep spinal muscles trigger, back pain relief, lower back pain relief
Photo credits: Pinterest

These are the muscles which run along your spine to support it. These muscles could be disproportionate due to the shape of your spine.

2. Gluteus Medius

gluteus medius, back pain relief, lower back pain relief
Photo Credits: Pinterest

These are the muscles below your hip bone, on the top part of your left and right butt cheeks.

gluteus medius
Photo credits: breakingmuscle.com

It is easier to locate it when you shift your weight to one foot, the muscle that contracts below your hip bone is your gluteus medius.

3. Quadratus Lumborum

Quadratus Lumborum, back pain relief, lower back pain relief
These are the muscles near the back of your kidneys. They are located under your ribcage on your back.


How do I relax my back muscles?

You can stimulate these points for about 5-7 times during the day, for about 30 seconds to 1 minute at a time. If you do not feel any relief from applying pressure, it might not be the correct pressure points.

1. Deep Spinal Muscles

stimulate deep spinal muscle, back pain relief, lower back pain relief
Photo Credits: Kaya Therapy

a) Place a tennis ball on the left side of your spine (muscular portion near your spine).
b) Place your back up against a walk and rub your back up and down.
c) Apply hard pressure on your trigger points with the tennis ball.
d) Avoid putting pressure on your spine!
e) Repeat points (a) to (d) for the right side of your spine.

2. Gluteus Medius

Gluteus Medius Trigger Point Stimulation, lower back pain relief Gluteus Medius Trigger Point Stimulation, lower back pain relief

Photo Credits: Modern Health Monk


a) Using your thumb, apply pressure on the trigger points at your gluteus medius.
b) Pressure should be applied in sliding strokes in one direction (trying to iron the area).
c) Avoid applying constant pressure and holding it on the spot.
d) Do 6-12 strokes per session.

3. Quadratus Lumborum

stimulating trigger points, Quadratus Lumborum, back pain relief
Photo Credits: Calispine

a) Use your thumb to apply pressure on your trigger points.
b) Press your thumb against your muscle from the back of your body to the front.
c) The pressure should work horizontally along your ribcage and not up & down.
d) Alternatively, you can use a tennis ball and roll it horizontally by applying pressure on the muscles.
The tennis ball should be placed right under your ribcage on your back for the best stimulation.


Why a tennis ball?

tennis ball, back pain relief
Photo credits: Tennisnmore

This method has been suggested by various physiologists, acupuncture specialists, massage therapists and even orthopedic surgeons!

They are an ideal size for the self-treatment of knots and tension in your muscles and trigger points. They are also readily available and are cheap. The idea behind using a ball is to apply a specific amount of pressure to relieve back pain. It also allows you to reach spots which you cannot reach with your hands and thumbs.

By applying the right pressure on these trigger spots, it releases the tension in your muscles. But make sure you don’t use too much pressure, as it may irritate your nervous system- though these massages are recommended by professionals to be quite safe. The sensation after applying the pressure should be clear, satisfying and strong. Not painful.


 Some additional tips!

  1. Treat a few spots at a time, don’t try and solve all your pain at once- start from the area that aches the most.
  2. Avoid over-working your muscles, especially after this treatment.
  3. Add heat to the equation, to increase the quality of your treatment.
  4. Move & stretch your muscles to avoid the knots from developing.


These are some of the tips we have for you to try out to reduce back pain! This is especially useful for women with chronic lower back pain. Do let us know if this treatment helped, we are always looking of ways to provide you a hassle free life 🙂

Try using BackHeat to supplement the treating process! More information on BackHeat can be found at www.backheat.co.

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Apekshya is an eternal panda. She loves to eat, sleep and then eat some more. In her spare time, she writes, then sleeps again. She also constantly dreams about being a superstar, and then eats (because she is not). If you understand her pain, she is open to receiving chocolates on a daily basis.
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