A Guide to Lower Back Pain

March 24, 2021 4 min read

We’ve been there. We know what low back pain feels like and we wouldn’t wish it on anybody. There are options, of course. You can go get a massage (a great but pricier option if you are looking to keep it up) or try different medications hoping you won’t end up getting dependent on them. We’re here to tell you relieving your pain is possible by taking care of how you spend your time sitting. But first, we’ll learn a bit about this type of pain and what trigger points are! 

Low back pain is usually attributed to “structural” factors such as:

Pinched nerves
Herniated discs
Arthritic degeneration

However, these kinds of problems are usually small factors when it comes to back pain! Actually, most chronic and acute back pain is likely due to myofascial trigger points

Yes, the infamous muscle knot.

The muscles of the lower back that will cause pain and dysfunction if harboring trigger points are:

Quadratus lumborum
Multifidus
Psoas
Gluteus maximus
Gluteus medius

If you suffer from back pain, you are then probably familiar with trigger points (sore spots in soft tissue that cause aching). 

When there are too many trigger points, we get the chronic pain disorder myofascial pain syndrome. These sore spots are way more commonthan we think! They can be involved in back and neck pain (either as a cause, complication, or a bit of both). 

There are many mysterious causes of unexplained pain, but trigger points can potentially relieve it significantly for many people. 

Sadly, a lot of health professionals do not know much about this topic. Trigger point pain can be a persistent and painful injury.  When we take a look at all possible causes of back pain, this is in reality very treatable. A huge help is taking care of your posture during the day (that means picking a chair that’s actually made for your comfort and health). In addition, you can also try  heating, massage, light exercise, and stretching. 

Trigger points usually grow best in certain anatomical areas. Your lower back and hip muscles are usually a sweet spot for them. Why is this the case? Postural stresses, a sedentary lifestyle, among other reasons. 

These annoying trigger points that cause lower back pain need to be located and treatedproperly if you are ever going to achieve a painless lower back! About 74% of trigger points are not located in the same place you may feel symptoms. Understanding this is key to being able to relieve your pain! 

No matter the cause, it turns out there are a  few spots in and near the low back where trigger points are located which are usually very relieving to massage and can help back pain. 

How do I treat my back pain? 

It may be tempting to massage the part of your body that you believe is truly hurting, but instead, try this...

Sweet Spot #1 

If you massage this spot, the “thoracolumbar corner” (a nook between your lowest rib and your spine) it will feel like you scratched an itch you didn’t know you had. You may think it’s too highto be related to your lower back pain but trigger points usually refrain pain downwards, making us think that our lower back pain is lower than it actually is. 

Find the bottom rib then begin working your way inwards to the spine. When you feel you’ve hit a bundle of muscles besides the spine, you’re there! You will feel a corner in between the roof of the rib and the wall of the spinal muscle. 

Slowly push into it and press inwards and upwards. Keep trying different angles until you feel relief. 

Sweet Spot #2

Your low back pain is not necessarily related to structural problems or spinal fragility! A lot of the pain may be radiating from a bit lower… your glutes!

There is a spot at the top of your buttocks. This is a trigger point that may form in the roots of the gluteus maximus muscle. Although it’s under the lowest area of the low back, it often feels to us like low back pain. 

The gluteus maximus is a fairly big muscle and therefore has many great spots to massage. The one we’re telling you about is the key to feeling relief. It’s near the top, where the gluteus maximus meets the pelvic bone. Try looking for your low back dimples. These mark a pair of bumps on both sides of your low back. 

With your fingers, feel below this bump until you find a thick bundle of muscle. Now try pressing a centimeter or so below this bone as if you were pushing the muscle towards the tailbone.

So now you know! It’s important to treat these trigger points. Ignoring your pain won’t make it go away. Odds are, it will only make it worse. It’s also incredibly important to listen to your body. If you’re not comfortable where you spend a long period of your workday, then we’ve got to do something about it. 

We believe every last one of us deserves a chair created for us, one that looks after our health and wellness. A pain-free life should be the norm and that’s what we’re here for. After a long day working, the last thing you want is to feel pain. 

It’s time to take control of your pain. A healthy, comfortable life is waiting for you.