What’s the Best Type of Massage for Lower Back Pain?

If you’ve had a massage, chances are it made you feel good and helped you relax. Massages can reduce muscle tension and relieve muscular aches and pains. So many agree that massage therapy can also provide relief for those with low back pain. 

Research has shown that massage therapy provides short-term pain relief for those with low back pain. Some research also supports it for chronic (longstanding) back pain, as well. In fact, one review of studies found that massage may be more effective than other back pain treatments, including exercise, acupuncture, and spinal manipulation. But not all studies have the same conclusion, so it’s safe to say the research is mixed. 

Massage therapy is a relatively safe option, without the risk of side effects that come with some medications. But there are many types available, each with a different focus. With so many options, it can be helpful to find out which type of massage will best help to relieve your pain.

How does massage therapy work?

Massage therapy involves a licensed massage therapist using their hands or body parts (like elbow, forearms, knees) to knead or rub different spots on the body. They can also use tools, like hot stones. They use varying degrees of pressure, from soft to firm.

Massage can provide many benefits, including:

• Releasing muscle tension and adhesions

• Reducing muscle spasms or knots

• Improving circulation to promote healing

• Promoting relaxation

• Reducing aches and pains

• Providing stress relief

• Improving flexibility

Most people tolerate massages well. Some may experience side effects afterward, such as soreness, bruising, headache, or fatigue. There are also costs involved in getting a massage. Insurance may cover this treatment in some cases, depending on your coverage.

Best massage techniques for lower back pain

There are several different types of massage for low back pain. The best massage technique is a matter of personal preference. It will be the one that helps you relax and gives you relief from pain. If you aren’t sure, try a few out until you find your ideal massage type.

Let’s look at each type to help you determine which is best for you. 

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Swedish massage

This is what most people would consider a traditional massage. The therapist uses light to medium pressure and long, smooth strokes to relieve muscle tension and promote relaxation. They commonly use massage oils or essential oils as well. In addition to gliding strokes, the therapist may do rhythmic tapping and friction. This type of massage doesn’t use deep pressure. 

A 2017 systematic review found that Swedish massage had many physical and psychological benefits, including reducing low back pain. A 2023 study found that a 4-week Swedish massage and exercise therapy treatment was more effective in reducing low back pain and improving function than exercise therapy alone.

Deep tissue massage

Deep tissue massage involves direct pressure and friction with the therapist’s hands, thumbs, or elbows. The strokes are similar to a Swedish massage, but your therapist will go slower, apply deeper pressure, and will focus on areas of tenderness. This massage helps to improve circulation and relax muscle knots. It also releases painful bands of tissues called adhesions. Some people may have soreness after this treatment. 

Small studies have evaluated deep tissue massage specifically for chronic low back pain. When compared with classic massage, deep tissue massage was more effective in relieving pain. And deep tissue massage may be even more effective when combined with nonsteroidal anti-inflammatory drugs (NSAIDs). 

Hot stone massage

A hot stone massage combines the benefits of massage with the benefits of heat. Using heat on your back helps increase circulation, promote healing, and loosen up tight muscles. In this type of massage, a therapist places heated stones at specific spots on your back. They then move the stones, using them to massage the muscles. 

A 2024 study compared a hot stone massage three times per week to a topical NSAID patch on 120 people. After 2 weeks, they found that the hot stone massage relieved chronic back pain better than the NSAID. 

Shiatsu massage

Shiatsu is a Japanese style of massage in which the practitioner applies pressure with their fingers to specific points on the body. Shiatsu is thought to help improve circulation, promote relaxation, and relieve muscular tension.

Clothing is usually worn during this treatment, unlike the other types of massages described above. So it’s a good option for those who aren’t comfortable removing clothing. 

A small study of 59 people found that shiatsu combined with standard care (medication and heat/cold pad) was effective in relieving pain and improving the quality of life in those with low back pain. A 2023 study found that those with chronic back pain who received shiatsu massage also had improved sleep quality.

Thai massage

Thai massage is unlike traditional techniques. With this type of massage, you are clothed and on a floor mat. Your therapist will take you through passive stretches and yoga poses, as they use their body to guide and support you. They’ll also use their hands, feet, or forearms to help release muscle tension as they assist you through the stretches. 

A systematic review found that Thai massage can reduce chronic musculoskeletal pain by up to 80%. It may also relieve muscle tension and improve overall body flexibility. But these findings are not specific to low back pain — rather all kinds of musculoskeletal pain were included. 

Another study compared Thai massage to traditional treatment for low back pain consisting of exercises, joint mobilization, and hot packs. After treatments twice a week for 4 weeks, both treatments worked well in providing pain relief and improved function. 

If traditional treatment doesn’t appeal to you, Thai massage could be a great alternative. 

When should you see a medical professional for lower back pain?

If you have back pain from overactivity or a pulled muscle, it should go away in a week or two with conservative treatment. If your pain doesn’t improve or it gets worse, you should see your healthcare professional. They can evaluate you, order testing if necessary, or refer you to physical therapy. You don’t need a doctor’s referral for any of the massages listed above.

Some symptoms in addition to back pain could mean something more serious is going on. See your healthcare professional right away if you’re having any of the following symptoms:

• Weakness in your legs

• Tingling or numbness in your legs

• Loss of bowel or bladder control

• Severe pain

• Fevers or chills with back pain

• Unexpected weight loss with back pain

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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