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How to Reduce Lower Back Pain

Updated: Dec 8, 2022

Dear Shapecare Family,

How’s 2022 treated you so far? Let’s make today an inspiring day as always!

The low back (also called the lumbar region) is the area of the back that starts below the ribcage. Almost everyone has low back pain at some point in life. It often gets better on its own but when it doesn't, maybe we should go to a doctor to check it.

Symptoms of Lower Back Pain

Depending on the underlying cause of the pain, symptoms can be experienced in a variety of ways. Here are some of them:

  • Muscle spasms and tightness in the low back, pelvis, and hips

  • Pain that is dull or achy, contained to the low back

  • Difficulty standing up straight, walking, or going from standing to sitting

  • Stinging, burning pain that moves from the low back to the backs of the thighs, sometimes into the lower legs or feet; can include numbness or tingling (sciatica)

  • Pain that worsens after prolonged sitting or standing

What Causes Lower Back Pain?

  • Sitting at a desk all day comes with risks of its own, especially if your chair is uncomfortable or you tend to slouch. If your job involves lifting, pulling, or anything that twists the spine, it may contribute to back pain

  • An overstuffed bag can strain the lower back, especially if you carry it day after day. If you must carry a heavy load every day, consider switching to a wheeled briefcase. Although you may wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body including any additional weight you carry

  • Overdoing your exercise at the gym or golf course is one of the most common causes of overextended muscles leading to low back pain. You're especially vulnerable if you tend to be inactive during the workweek and then spend hours at the gym on the weekend.

  • Your back supports weight best when you don't slouch. This means sitting with good lumbar support for your lower back, shoulders back, with feet resting on a low stool. When standing, keep weight evenly balanced on both feet.

Did you know that Massage Therapy can reduce Lower back pain?

A study on massage and back pain conducted at the Touch Research Institute at the University of Miami in 2001 found that: "Massage lessened lower back pain, depression and anxiety, and improved sleep. The massage therapy group also showed improved range of motion and their serotonin and dopamine levels were higher." (International Journal of Neuroscience, 106, 131-145.)

Massage Therapy has the following benefits:

  • Eliminates and reduces pain

  • Tight muscles are relaxed

  • Blood circulation is improved

  • It eases the effects of stress and anxiety

  • Enables a person to return to their daily activities faster

  • Supplements conservative treatments, for example, anti-inflammatory and heating pads

A physical or massage therapist at ShapeCare therapy can provide you with a therapeutic massage. Other treatment plans include activities like stretching and exercise. If the lower back pain is due to muscle pain, you can easily book a therapist online through ShapeCare therapy. Muscle strain massage can help with pain relief.

Types of Massage

There are two types of massage, which are structural and whole-body massage. A whole-body massage is for general relaxation. The spine technique targets specific muscles and connective tissue. They are called structural massages. Structural massages target the muscles of the buttocks to the neck. It is very effective in relieving lower back pain. Some of the massage styles are for the whole-body area. However, whichever massage you choose, all are supposed to relieve pain. Moreover, the technique of the massage in Brussels depends on the pain and preference of the patient.


The general agreement regarding massage therapy in Brussels is that it can help in alleviating muscle tension. It also restores the working of the muscles in the lower back. Spine massage is usually done with a combination of other treatments. The other treatments are over-the-counter painkillers, exercise, medication, physical therapy, and improvement in posture. You should always consult your doctor alongside massage therapy so that you can plan a treatment method based on your condition.

For 30 minutes, you can book here

For 60 minutes, you can book here

For 90 minutes, you can book here

With Love,

Shapecare Team

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