How to Release Low Back Trigger Points
Low back trigger points, also sometimes talked about as muscle knots, can affect anyone regardless of your age or lifestyle. These tender spots in muscle tissue can cause significant discomfort and pain, interfering with your daily activities and having a negative impact on your overall quality of life. Whether you're an athlete, office worker who sits most of the day, or someone who experiences occasional back pain, understanding and addressing these trigger points is important to find relief.
Today, we’re discussing what to do about trigger point lower back pain. Learn what they are, what causes them, the difference between trigger points and tender points, plus how to release low back trigger points so you start to feel better. Keep reading, then try these techniques out to see which lower back trigger point release method works best for you.
What are Low Back Trigger Points?
Low back trigger points are specific areas of tight, contracted muscle fibers located in your lower back muscles. These points, sometimes called muscle knots, can be tender to the touch and cause pain that radiates to other parts of the body and is sometimes similar to the pain caused by sciatica.
Trigger points can develop due to a range of factors including muscle overuse, poor posture, stress, or injury. When these muscle fibers stay contracted, they restrict blood flow and cause a buildup of waste products in the muscle tissue. That’s what leads to the discomfort of trigger point lower back pain.
Sciatica Info: Is it low back trigger points or sciatica? Learn more about using a zero gravity chair for sciatica self-care after this as a natural remedy for that condition.
Low Back Trigger Points vs Tender Points
When you’re learning about lower back trigger point release, it’s important to be able to distinguish them from tender points. Low back trigger points and tender points are often confused, but they are distinct conditions with different characteristics.
Low back trigger points are localized areas of tight, contracted muscle fibers that can cause pain both at the site and referred pain in other areas. When pressure is applied to a trigger point, it often produces a noticeable twitch response in the muscle and can cause pain to radiate to other regions of the body.
On the other hand, tender points are specific spots on the body that are painful to touch but do not cause referred pain, or pain from an injury that is felt somewhere else in your body. Tender points are typically associated with other health conditions like fibromyalgia and are found in predictable locations on your body. These points do not provoke a twitch response when pressed and any pain is generally experienced only in the area where pressure is applied.
Understanding the difference between low back trigger points and tender points is important for accurate diagnosis and finding the most effective treatment for your muscle pain and discomfort.
Techniques for Lower Back Trigger Point Release
The best approach for releasing trigger point lower back pain will vary from person to person, but there are a wide array of possibilities that you can try to see which works best for you. Various techniques can help alleviate the tension and pain associated with low back trigger points, providing relief and improving your overall back health.
Lower back trigger point release methods are ideally meant to provide immediate pain reduction and serve as a long-term solution to try and prevent it from happening again. From hands-on methods like massage to multipurpose self-care tools like a zero gravity chair for back pain, try these out and see which is right for you.
- Massage for low back trigger points
- Stretching for lower back trigger point release
- Cold therapy application
- Heat therapy for trigger point lower back pain
- OTC medications for low back trigger points
1. Massage for Low Back Trigger Points
Massage therapy is one of the most effective techniques for lower back trigger point release. By applying targeted pressure to the affected areas, you can help break down the muscle knots and improve poor blood circulation to help your body heal faster.
There are different types of massage techniques that can be very beneficial:
- Deep tissue massage: This low back trigger point massage technique involves applying firm pressure and slow strokes to reach deeper layers of muscle and fascia.
- Myofascial release: This kind of massage is focused on releasing tension in the fascia. That’s the connective tissue surrounding your muscles.
Instead of making endless regular massage appointments, which add up to be quite expensive, many have turned to vibration massage zero gravity chairs or air pressure massage chairs with zero gravity reclining. These massage programs can help with low back trigger points with regular use, adding to the other physical health benefits of zero gravity chairs.
You can also use tools like foam rollers or massage balls to apply sustained pressure to the trigger points in your lower back. Position the tool between your back and a firm surface, then roll slowly to apply pressure directly to the knot. Hold the pressure for 1 to 2 minutes before releasing. You can repeat the action as needed.
Bonus Info: Learn more about the benefits of vibration massage features on zero gravity chairs after this article.
2. Stretching for Lower Back Trigger Point Release
Stretching is another crucial technique for managing lower back trigger point release. Regular stretching lengthens and relaxes your muscle fibers, which reduces muscle tension and can help prevent the formation of new trigger points. Stretches targeting your lower back can provide significant relief now and over time. For example, Child's Pose stretches your lower back muscles while deepening relaxation and improving flexibility.
Daily stretching as an active recovery workout can make a positive difference in handling low back trigger points. Try to hold each stretch for at least 20 seconds before releasing and doing it again as needed. Go through the movements slowly so you don’t overdo it or make muscle strain worse.
3. Applying Cold Therapy to Trigger Points in Back
Cold therapy is another effective method for reducing inflammation and numbing the pain caused by low back trigger points. Applying ice to the affected area helps to reduce swelling and temporarily alleviates pain. This is something to consider immediately after taking part in activities that may have made your trigger point lower back pain flare up.
Always wrap an ice pack in a towel, then apply it to your low back trigger point for 15 to 20 minutes at a time. It's important to avoid placing ice directly on the skin to prevent tissue damage. Cold therapy application can be done several times a day, especially at the beginning of your symptoms.
4. Heat Therapy for Trigger Point Lower Back Pain
Heat therapy is another beneficial technique for managing low back trigger points. Unlike cold therapy, heat helps to relax and loosen tissues which boosts your blood flow to the affected area. Applying heat is meant to soothe your muscles, reduce stiffness, and make it easier to combine this with other lower back trigger point release treatments like stretching or massage.
Once more, zero gravity chairs are a useful tool for managing low back trigger points. Luxury models that offer massage programs may also be heated zero gravity chairs. This allows you to combine multiple natural low back trigger point release methods into one activity for faster bodily healing.
Alternating between heat and ice therapy can provide relief by addressing both inflammation and muscle tension.
5. Over-the-Counter (OTC) Medication
Not all low back trigger points will go away from just applying heat or getting a massage. Sometimes OTC medications can be helpful for managing the pain and inflammation you experience. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may help reduce inflammation and alleviate pain, making it easier to try other therapeutic techniques.
While OTC medications may provide temporary relief, they should be used as part of a broader treatment plan. It's important to follow the recommended dosage instructions and consult your doctor before you begin taking any kind of medicine for low back trigger points. Using OTC medications to manage symptoms will let you to focus on long-term solutions for lower back trigger point release and preventing flare ups.
Additional Tips for Managing Lower Back Trigger Points
On top of the techniques for treating low back trigger points that you’ve just learned, you can also make some simple lifestyle adjustments to support your recovery.
Consider tips for managing lower back trigger points such as:
- Staying hydrated: Drinking enough water helps muscle health and prevents the formation of new trigger points.
- Practicing good posture: Make sure you’re sitting and standing with good posture to support your lower back. Ergonomic chairs like zero gravity chairs are a big help.
- Exercising: More than just stretching, consider trying low impact exercises like walking, swimming, or cycling to keep your muscles active and reduce the risk of developing low back trigger points.
Understanding and managing low back trigger points is important for getting you back to living a pain-free, active lifestyle. A combination of simple techniques like getting a massage, stretching, or using a zero gravity chair for its many benefits can alleviate discomfort caused by muscle knots. Integrating these methods into your daily routine not only provides relief now, but can help prevent future flare-ups. Don’t let trigger point lower back pain keep you down.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.
