The muscle side of back pain

Most everyday back pain is not about something being out of place. It is about muscles and connective tissue that have been overloaded, then tighten up to protect the area. That guarding can feel like a band across the low back, a deep ache on one side, or a sudden grab when you bend or twist.

Long hours sitting, lifting with a rounded back, a sudden jump in yard work or training, poor sleep and stress can all play a part.

The hips are part of the story

Your low back sits between the hips and the rib cage. When the hip flexors are short from sitting, or the glutes and hamstrings are tight, the back often picks up extra motion and strain. That is why a TMT back session almost always includes the hips.

  • Erector and quadratus lumborum work in the low back
  • Deep glute and piriformis release
  • Hip flexor work at the front of the hip
  • Hamstring and outer hip work
  • Cupping and trigger point therapy
  • Easy movement and assisted stretching

Your first visit

We'll start by asking what happened, what positions hurt and what you need to get back to, whether that is lifting, golfing, chasing kids or sitting through a workday. During a flare-up we keep the pressure lighter and set you up on the table so you are comfortable, sometimes on your side.

Many people stand up feeling looser and walking more easily. Chronic back tightness usually improves over a few sessions, especially when paired with regular walking and some core and hip strength work.

Simple things that help at home

Pay attention to how you sit at work and in the car. A small cushion behind your low back, feet flat on the floor and a screen at eye level can take a surprising amount of strain off the muscles we just worked on.

Keep moving. Short walks around your neighborhood are one of the best things you can do. Break up long sitting with quick stand-and-stretch breaks, use heat on tight muscles, and ease back into lifting rather than jumping straight to your usual weights.

When to get urgent care

Some symptoms mean you should skip the massage table and head to a doctor or emergency room: trouble controlling your bladder or bowels, numbness in the saddle area around the groin, a leg that suddenly feels weak, a fever along with the back pain, or pain after a serious fall or car crash. Book with a provider soon if pain shoots past the knee, disturbs your sleep, or is steadily worsening.