Table of Contents
Main Takeaways
- Mild soreness after massage is common and usually resolves in 1–3 days.
- Sharp or worsening pain may signal injury and needs medical attention.
- Hydration, heat, stretching, and light movement ease soreness.
- Chronic pain relief is possible, but evidence quality is low.
Experiencing soreness in your back after a massage can be puzzling and sometimes concerning. While massage therapy is widely sought for relief from muscle tension and chronic pain, it’s not uncommon to feel some discomfort afterward. Understanding the difference between normal post-massage soreness and signs of a problem is essential for anyone considering or regularly receiving massage treatments. Clinics like London sports massage clinics can help tailor safe treatment plans. This article explores why your back might feel sore after a massage, how to manage this soreness effectively, and when you should seek professional advice.
Despite the popularity of massage therapy for pain relief, a 2024 systematic review of 17 systematic reviews highlights that the overall evidence supporting massage therapy for chronic low back pain remains predominantly “low” or “very low.” This underscores the importance of understanding the nuances of massage effects and setting realistic expectations for outcomes.
Normal vs Concerning Soreness
Feeling sore after a massage is often a normal response, similar to how muscles feel after a workout. Massage therapists like Victoria Bodner, LMT, CS, RM, explain that this soreness arises because massage increases blood flow to muscles, delivering nutrients and oxygen while temporarily increasing inflammation in areas that need healing or attention. This process can lead to a sensation akin to delayed onset muscle soreness (DOMS), which typically resolves within a day or two.
This type of soreness usually feels like a dull ache or mild stiffness and is a sign that your muscles are responding to the treatment. It is generally considered a positive indication that the massage has reached the deeper tissues and stimulated healing processes. Many clients report that this mild discomfort is often outweighed by the relief and relaxation that follows, as the body begins to release tension and stress. Additionally, the release of endorphins during the massage can contribute to an overall sense of well-being, making the experience both therapeutic and enjoyable.
However, soreness that is sharp, intensifies over time, or is accompanied by swelling, bruising, numbness, or weakness may indicate an adverse reaction or injury. Such symptoms warrant immediate attention from your therapist or healthcare provider. Understanding these differences can help you avoid unnecessary worry while ensuring you get the care you need when something is wrong. It’s also important to communicate openly with your massage therapist about your pain levels and any previous injuries or conditions, as this information can help tailor the massage to your specific needs and minimize the risk of adverse reactions.
For those interested in expert insights on why the body might feel worse after a massage, the Cleveland Clinic provides a detailed explanation from licensed massage therapists. They emphasize the importance of hydration post-massage, as drinking water can help flush out toxins released during the treatment and aid in recovery. Furthermore, they suggest gentle stretching and rest to facilitate the healing process, ensuring that the benefits of the massage are fully realized.
How to Relieve DOMS
Delayed onset muscle soreness (DOMS) following a massage can be uncomfortable but is manageable with simple strategies. Hydration is key; drinking plenty of water helps flush out metabolic waste products released during massage and reduces inflammation. Applying gentle heat, such as a warm bath or heating pad, can relax muscles and alleviate stiffness. Additionally, incorporating Epsom salt into your bath can enhance the soothing effects, as magnesium sulfate may help reduce muscle soreness and promote relaxation.
Light movement and stretching also promote circulation and flexibility, aiding recovery. Gentle yoga or a leisurely walk can stimulate blood flow without putting undue strain on sore muscles. Avoid strenuous activities immediately after a massage to give your muscles time to heal. Over-the-counter pain relievers may be used if necessary, but it’s best to consult with your therapist or doctor before taking any medication. Furthermore, consider incorporating anti-inflammatory foods into your diet, such as berries, fatty fish, and leafy greens, which can support muscle recovery and overall well-being.
In some cases, a follow-up session with a skilled physiotherapist or massage therapist can help address persistent soreness. Clinics like London massage therapists at One Body LDN specialize in combining deep tissue massage with exercise rehabilitation, providing a comprehensive approach to managing muscle pain and soreness effectively. They often utilize techniques such as myofascial release and trigger point therapy, which can target specific areas of tension and promote quicker recovery. Additionally, many therapists recommend incorporating foam rolling into your post-massage routine, as this self-myofascial release technique can further enhance circulation and help break down knots in the muscles, leading to a more effective recovery process.
When to Contact Your Therapist
While mild soreness is typical, certain signs indicate that you should contact your massage therapist or a healthcare professional promptly. If soreness lasts more than 72 hours without improvement, worsens over time, or is accompanied by severe pain, swelling, bruising, numbness, or tingling, it could signal an injury or an underlying condition that requires assessment.
Also, if you experience symptoms such as dizziness, fainting, or difficulty moving, seek medical attention immediately. Your therapist should be informed of any pre-existing medical conditions, medications, or recent surgeries before treatment to tailor the session safely.
Research from a 2011 randomized controlled trial demonstrated that both structural and relaxation massage therapies can effectively reduce chronic low back pain with few side effects, emphasizing the importance of professional guidance and appropriate treatment plans.
Choosing a reputable clinic with experienced therapists, such as those at One Body LDN, ensures you receive expert advice and care. Their therapists are highly trained, non-commission-based, and committed to ethical treatment prescriptions, helping you avoid over-treatment or inappropriate therapies.
In addition to physical symptoms, emotional and psychological factors can also influence your response to massage therapy. For instance, if you find yourself feeling unusually anxious or distressed during or after a session, it’s crucial to communicate these feelings to your therapist. They can adjust the techniques used or create a more comfortable environment, which may enhance your overall experience. Remember, therapy is a collaborative process, and your comfort and well-being should always be a priority.
Furthermore, it’s important to recognize that the benefits of massage therapy can extend beyond the treatment table. Incorporating self-care practices, such as gentle stretching, hydration, and mindfulness, can enhance the effects of your sessions. Engaging in regular physical activity and maintaining a balanced diet can also contribute to your overall health, making your body more receptive to the benefits of massage. By taking a holistic approach to your wellness, you can maximize the positive outcomes of your therapeutic journey.
FAQ
Why does my back feel sore after a massage?
Soreness after a massage is often due to increased blood flow and temporary inflammation in muscles, similar to the feeling after exercise. This is a normal response indicating that the tissues are healing and adapting to treatment. The manipulation of muscles and connective tissues can stimulate the release of toxins and metabolic waste products, which may contribute to the sensation of soreness. Additionally, if the massage therapist worked on particularly tight or knotted areas, the soreness can be more pronounced as those muscles are released and begin to relax.
How long should soreness last after a massage?
Typically, soreness lasts between 24 to 72 hours. If it persists longer or worsens, it may be a sign of injury or an adverse reaction, and you should consult your therapist or a healthcare provider. It’s important to listen to your body; while some discomfort is expected, prolonged soreness could indicate that the pressure applied was too intense or that the body is responding negatively to the treatment. Keeping a journal of your massage experiences can help you track how your body responds over time, allowing you to communicate effectively with your therapist about your needs and preferences.
Can massage therapy help with chronic low back pain?
Massage therapy can provide relief for some individuals with chronic low back pain. However, a 2024 systematic review indicates that the overall evidence is of low certainty, so massage should be part of a broader treatment plan. Many practitioners recommend integrating massage with other therapies such as physical therapy, acupuncture, or chiropractic adjustments to enhance overall effectiveness. This multifaceted approach can address not only the symptoms but also the underlying causes of pain, promoting long-term recovery and improved mobility.
Check out guide to deep tissue massage for chronic pain
What should I do if my back pain worsens after a massage?
If your pain intensifies, lasts more than a few days, or is accompanied by other symptoms like numbness or weakness, contact your massage therapist or a medical professional immediately for evaluation. It’s crucial to differentiate between normal post-massage soreness and signs of a more serious condition. Keeping track of any additional symptoms, such as changes in bowel or bladder function, can be vital information for your healthcare provider, helping them to determine the best course of action for your recovery.
How can I reduce soreness after a massage?
Stay hydrated, apply gentle heat, perform light stretching, and avoid strenuous activities. If soreness is severe, consult your therapist for personalized advice. Incorporating gentle movement, such as walking or yoga, can also help to promote blood flow and alleviate discomfort. Some people find relief through self-care techniques like foam rolling or using a massage ball on tight areas, which can help to further release muscle tension and improve recovery times.
Is it better to get a massage from a physiotherapist or a massage therapist?
Both can be effective, but physiotherapists often combine massage with exercise rehabilitation, offering a comprehensive approach to pain and injury management. Clinics like One Body LDN provide such integrated care. Physiotherapists are trained to assess and treat musculoskeletal issues, which means they can tailor their approach based on your specific condition and needs. They may also teach you exercises to strengthen weakened muscles, improve flexibility, and prevent future injuries, making their services particularly beneficial for those with chronic pain or recovering from injury. By working with expert London sports massage therapists, you can address post-massage soreness safely and effectively.
Experience the One Body LDN Difference for Your Back Pain
If you’re dealing with the discomfort of a sore back after a massage or struggling with chronic pain, it’s time to discover the comprehensive care at One Body LDN. Voted as the best London physio clinic by thousands, our award-winning team of physiotherapists is ready to tackle everything from gym injuries to chronic back aches. We’re dedicated to fixing the root cause of your problem with expert assessments and personalized rehab plans. Specializing in musculoskeletal physiotherapy, post-operative care, and sports injuries, we cater to both corporate office workers and athletes. Plus, we make using your insurance for physiotherapy effortless, whether you’re with AXA, Cigna, Bupa, or WPA. Don’t let your symptoms linger; book your free initial assessment at our clinic today and take the first step towards feeling amazing again.
