How to Soothe Your Back Pains Using Trigger Points

Do you find yourself having a chronic pain in your lower back? This on-and-off back pain can really hamper your productivity at work, as you are constantly distracted by this pain and discomfort.

The ache you have to deal with in your back could be once-off or chronic, but either way it is important to find out what is causing the pain. One of the major reasons for back pain is your sitting posture, which can 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?

back-pain-trigger-points

These points on your back trigger the aches and is the main reason behind chronic lower backaches.

The trigger points on our body can be stimulated by slightly massaging or pressing them to relax the aching muscles 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, let’s 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, at the top of your left and right butt cheeks.

gluteus medius
Photo credits: breakingmuscle.com

It is easier to locate it when you shift your weight on 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 can I relax my back muscles?

You can stimulate these points 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 to the left 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 pressure on your trigger points with the tennis ball.
d) Avoid putting pressure on your spine!
e) Repeat points (a) to (d) with the tennis ball to the right 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) Apply pressure on the muscles starting 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, applying pressure on the muscles. The tennis ball should be placed right under your ribcage on your back to best work the muscles.

 

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!

A tennis ball has an ideal size for the self-treatment of knots and tension in your muscles and trigger points. It also applies just the right amount of pressure to relieve back pain. Furthermore, it allows you to reach spots you cannot reach with your hands and thumbs.

By applying the right pressure on these trigger spots, tension is released in your muscles. Just make sure you don’t use too much pressure, as it may irritate your nervous system. 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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