Understanding Why Your Back Is Sore After a Massage
It's not uncommon to experience some muscle soreness after getting a massage. While massage therapy is intended to help relieve pain and tension, it can sometimes have the unintended effect of making your back sore afterwards.
There are a few reasons why you may feel back pain or discomfort following a massage session:
The Massage Therapist Used Deep Pressure
Many massage techniques rely on the use of deep pressure to loosen tight muscles and break up knots. Deep tissue massage, trigger point therapy, and other modalities use firm pressure that can leave muscles feeling fatigued and achy, especially if you're not used to it.
It's normal to have some soreness for 24-48 hours after deep tissue work as your body adjusts. Drink plenty of water after your appointment to help flush out inflammation. Gentle stretches can also help reduce post-massage muscle soreness.
You Had Tension or Injury That Was Released
Chronic muscle tension or unaddressed injuries are often the reason people seek out massage. If you've been carrying around tightness or imbalance in your back muscles, having that tension released through massage can leave you feeling raw and sensitive afterwards.
Don't worry, this is a good sign! It means the massage therapy was effective at targeting problem areas. Be sure to communicate with your massage therapist about any lingering discomfort so they can adjust their technique accordingly for your next session.
You're Not Used To Massage
If you rarely get massaged, your body may need some time to adjust to the experience. Massage is a therapeutic intervention that engages your nervous system and soft tissues in unique ways. If it's new to you, a massage session might leave you feeling achy, tired or "off."
This shoulder pass as your body gets more massages. Stay well hydrated, rest after your appointment, and consider booking follow-up sessions relatively close together to help your body acclimate.
You Have an Unrelated Injury
Sometimes muscle soreness after a massage is not directly related to the massage itself. You may have an existing back, neck or shoulder injury that flares up as your tissues are engaged. Or you may have slept in an awkward position or overworked your muscles right before your appointment.
Be sure to notify your massage therapist about any recent injuries or activity so they can tailor the session accordingly. Apply ice to tender areas and take some over-the-counter pain medication if needed.
Tips to Prevent Post-Massage Back Soreness
While some residual soreness is normal, there are a few things you can do to minimize discomfort after a massage:
Communicate With Your Massage Therapist
Let your therapist know if they are using too much pressure, focusing too intently on one area, or if you need them to lighten their touch. Don't be afraid to speak up if something doesn't feel right.
Providing feedback will allow your therapist to adjust their techniques to your comfort level. It takes time to learn each individual client's needs.
Drink Plenty of Water
Hydration is key for flushing out the byproducts of massage that can contribute to soreness. Be sure to drink lots of water before and after your session to stay well-hydrated.
You may also want to avoid alcohol, caffeine and sugary drinks after your appointment as they can cause dehydration.
Take a Warm Bath or Shower
A relaxing soak in a warm Epsom salt bath can help soothe muscles and reduce soreness after a massage. The magnesium in the salt provides added benefits for muscle recovery.
If a bath isn't convenient, taking a warm shower can also provide relief as the water slides over tender areas.
Stretch and Move Gently
Gentle movements can help relieve post-massage discomfort. Go for a leisurely walk, practice some easy yoga poses, or do some light stretching to encourage circulation in worked muscles.
Just don't overdo it right away. Give your body time to integrate the effects from the massage before hitting the gym or training heavily.
Use Topical Analgesics
Applying a pain relief cream, gel or patch to sore muscles can provide localized comfort. Look for topical analgesics containing ingredients like menthol, camphor, capsaicin, arnica, turmeric, or CBD oil.
Ice packs can also numb and soothe tender spots on your back after massage. Use a protective cloth cover and don't apply ice directly to skin.
When to Be Concerned About Post-Massage Soreness
Most post-massage muscle soreness is normal and should clear up within a day or two. However, contact your doctor or massage therapist if:
The Soreness Gets Worse Over Time
It's common to feel some residual soreness that peaks 24-48 hours after a deep tissue massage. But if the pain continues to worsen or spreads, that's a red flag.
Persistent or worsening pain could indicate an injury that needs medical attention. Don't tough it out hoping it will get better.
The Soreness Is Accompanied by Other Symptoms
Back pain after massage is one thing, but if it's paired with symptoms like numbness, tingling, dizziness, nausea, or trouble breathing, seek help.
Nerve compression, blood clots, or other complications can sometimes arise. It's better to get checked out to rule out any serious issues.
You Have Swelling Around the Painful Area
Some minor inflammation can be expected after deep massage work. But pronounced swelling is not normal and may signal an underlying problem like a hematoma.
If the swollen area feels hot and is extremely tender to the touch, have it looked at right away to avoid complications.
The Discomfort Persists for More Than a Few Days
Lingering discomfort in a muscle group after it's been worked on intensely is often unavoidable. But if the soreness isn't fading after 3-4 days, it's smart to touch base with your massage therapist or doctor.
Persistent pain after massage could mean you have an overuse injury or other issue that needs treatment. Don't delay getting it checked out.
How to Prevent Back Issues After Massage
To help minimize the likelihood of back soreness or injury after massage therapy:
Choose an Experienced Massage Therapist
Make sure you select a licensed massage therapist who has specific training and expertise in the type of massage you want. Their skill level matters.
Vet any potential therapists carefully and read reviews to ensure their clients don't commonly report post-massage pain issues.
Avoid Overly Aggressive Massage
Deep tissue massage feels great when done correctly by an experienced hand. But some therapists get carried away with the pressure.
Communicate clearly about your pressure preferences and tolerance. It's better to start gentle and have the therapist gradually increase depth over time.
Don't Push Into Pain
Be mindful of pain signals from your body during a massage. Pain is your body's warning sign to back off.
Don't try to push through serious discomfort in hopes of releasing tension. Let your therapist know if something doesn't feel right.
Get Massaged Regularly
Getting frequent massage therapy allows your body to get used to it and process the effects. Sporadic, infrequent massage is more likely to leave you sore.
Try to get a massage every week or two to reap the benefits while minimizing unwanted side effects like back pain.
Use Caution with Alternative Massage Therapies
Advanced massage techniques performed by inexperienced hands carry greater risk of back discomfort or injury. Use caution with modalities like:
Rolfing
Rolfing aims to realign connective tissue and fascia using intense pressure. Poor technique can strain muscles and ligaments.
Myofascial Release
This method applies gentle sustained pressure to fascia restrictions. Too much force can backfire.
Shiatsu
Shiatsu utilizes kneading, pressing and stretching. Overextending can irritate joints and muscles.
Thai Massage
Thai massage involves compressions, deep stretches and joint mobilization. Forcefulness can lead to injury.
These modalities require advanced skill. Thoroughly vet practitioners and start conservatively before progressing to deeper techniques.
When to See a Doctor for Post-Massage Back Pain
Most soreness following massage therapy is minor and temporary. But if you experience severe or persistent back pain after a massage, make an appointment with your doctor.
See a physician right away if your back pain is accompanied by:
- Numbness or tingling
- Weakness in the back or legs
- Fever, chills, or redness/swelling
- Nausea, vomiting, or dizziness
- Shortness of breath or chest pain
These can indicate a serious condition like nerve damage, injury, blood clots, or other complications requiring prompt medical treatment.
Don't wait and hope it goes away if your post-massage back pain seems severe or unusual. It's better to be evaluated and find out it’s nothing serious.
When to Follow Up With Your Massage Therapist
Set up a follow-up appointment with your massage therapist if you have lingering soreness for more than 2-3 days after your session.
Communicate openly with them about:
- Where the soreness is localized
- How intense the discomfort is
- What activities aggravate it
- If you have any other symptoms like numbness/tingling
Your therapist can then tailor your next massage session to address problem areas while avoiding techniques that caused issues. Most reputable therapists welcome feedback to improve client outcomes.
Incorporate Additional Recovery Strategies
To promote healing after a soreness-inducing massage, be sure to:
- Get plenty of rest
- Avoid strenuous exercise for 1-2 days
- Apply ice packs as needed to ease muscle spasms
- Use OTC pain relievers if discomfort is severe
- Drink extra fluids to stay hydrated
- Gently stretch and move the sore area
- Consider Epsom salt baths to reduce inflammation
Implementing smart recovery strategies helps your body bounce back after intense massage work so you can resume normal activity free of back pain.
When to Try Other Treatments for Back Pain
If massage consistently makes your back sore afterwards, it may be time to explore alternative treatments such as:
Chiropractic Care
Spinal adjustments and manipulations can effectively target back pain issues.
Physical Therapy
PT utilizes exercises, hands-on therapy, and modalities to ease back pain.
Yoga
Gentle back-focused yoga helps realign posture and relieve discomfort.
Acupuncture
Acupuncture needles placed in strategic points reduce tension and facilitate healing.
Pilates
Controlled Pilates movements strengthen core muscles to support the spine.
Explore different modalities under the guidance of experienced professionals to find the best fit. An integrative approach combining several complementary therapies may provide optimal results.
The Takeaway
It's not unusual to be a bit sore after a therapeutic massage, especially if deep pressure is used to address chronic muscle tension. While post-massage back soreness is rarely serious, take sensible precautions to minimize discomfort.
Stay well-hydrated, avoid strenuous activity immediately after your session, use topical analgesics if needed, and follow up with your massage therapist if symptoms persist. With simple self-care, you can continue enjoying the benefits of massage worry-free.
FAQs
Why do I feel sore after a massage?
It's common to feel some residual muscle soreness after massage, especially deep tissue modalities. The manipulation and increased circulation can make tissues feel fatigued. It should fade within 24-48 hours.
How can I prevent soreness after a massage?
Communicate with your therapist about pressure, stay hydrated, take a warm bath, move/stretch gently after, and use topical pain relievers as needed. Getting massages regularly also helps your body adapt.
When should I worry about post-massage soreness?
See a doctor if the pain worsens over time, is accompanied by symptoms like numbness/swelling, or persists for more than a few days. Severe or unusual soreness may indicate an underlying problem.
What techniques cause the most soreness?
Deep tissue, trigger point therapy, Rolfing, myofascial release, Shiatsu, and Thai massage are more likely to cause soreness, especially when too much force is used. Start gently.
How can I recover faster after a soreness-inducing massage?
Rest, ice the area, stay hydrated, take OTC pain relievers if needed, perform gentle stretches, consider Epsom salt baths, follow up with your therapist, and avoid intense exercise temporarily.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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