Relieve A Stiff Back With A Pulsating Massage Gun
Pulsating massage guns can be quite useful for mid and lower back pain & stiffness. The vibrations increase blood flow to the muscles of the back and glutes, but they also stimulate movement receptors in the joints. Triggering these receptors causes a reflex relaxation of the local muscles and the pulsation can help to break down adhesions inside the spinal joints.
When to use … and when not to use a massage gun!
In general, pulsating massage guns are best used when your back is stiff and tight. If the pain is sharp, jabbing or acute, you may have inflammation though and in these cases the massager can increase the inflammation, so be careful. If the pain is sharp, use ice instead or get some professional advice.
Is there a test to tell if you back is inflamed? No test is 100% accurate but if you lean back and feel sharp pain, or lean to the side and feel pain on the side you lean towards, this indicates inflammation.
What massage tip should you use?
Use the foam ball massage head for all parts except the bony parts of the pelvis where the hollow head should be used. I recommend a high vibration setting for the back.
Where NOT to use the massage gun
Avoid using the massage gun over the bony tips of the vertebrae and the kidney area.
Where to focus the massage gun
Focus on the main band of muscle running up either side of the spine but take care in the lowest part if it’s tender. The mid back may be too ticklish or sensitive to use the massage gun on.
Next, work over the gluteal muscles, especially the top half of the glute region.
Switch to the hollow head when working around the two bony nodules in the pelvis just below the belt line. This is where the sacro-iliac joints are.
TIPS:
Don’t press down. Just use the weight of the machine
Time & Settings:
The first time you use a massager, just use it for 30 seconds to 1 minute each side, in case it’s more inflamed than you think. The next time you can increase to 2-5 minutes if you prefer.
Purchase tips:
Stick to massage guns with less than 45db. A long handle helps if you want to use it on yourself.
For those of you with chronic back issues, check out my video on back pain relief exercises.
Stefan Becker
Barcelona Chiropractor