Lumbar spine pain: when the back takes over

Although the human brain only accounts for around 2% of our body weight, it consumes around 20% of our energy. Crazy, isn't it? So our head thinks a lot and often forgets about the rest of our body. Especially the lower back. Only when pain occurs there do we realize how dependent we are on a healthy core. Welcome to a problem that affects millions: pain in the lumbar spine.

 

Reading tip to get you started: From head to toe - how our body regions are connected

What is the lumbar spine and why does it so often cause problems?

The lumbar spinemedically known as Pars lumbalis columnae vertebralis forms the lowest third of our spine. It consists of five strongly developed vertebrae - known as L1 to L5 - and, from an anatomical point of view, lies between the overlying thoracic spine (BWS) and the sacrum (Os sacrum).

Its central task is to create the connection between the upper body and pelvis. It carries the majority of the body's weight, acts as a shock absorber with every movement and at the same time enables a high degree of mobility - be it when turning, bending, straightening or walking.

The special feature of the lumbar spine is its s-shaped curvature towards the frontthe so-called lumbar lordosis. This curve is not an incorrect posture, but an evolutionary adaptation to the upright gait of humans. It ensures that loads are distributed evenly across the vertebrae and intervertebral discs. However, this also means that if this fine biomechanical system is disturbed, for example due to muscular imbalances, one-sided strain or lack of exercise, the entire statics of the back become unbalanced.

Another important aspect is the nerve supplySeveral large nerve cords emerge from the spinal cord at the level of the lumbar spine, including the sciatic nerve. These nerves supply the muscles and skin of the legs, pelvis and lower back. Even slight irritation, for example due to tense muscles or a slipped disc, can therefore lead to radiating pain, numbness or discomfort.

The lumbar spine is therefore not just a load-bearing element, but a complex interplay of bones, joints, muscles, intervertebral discs and nerve structures. And it is precisely this interplay that makes it so sensitive. Even seemingly harmless everyday habits such as sitting rigidly at a desk for long periods, a poorly adapted mattress or lifting with a rounded back can lead to incorrect strain that manifest themselves in the long term in the form of pain or restricted movement.

What is particularly insidious is that many strains build up gradually. First it pinches when you get up in the morning, then when you bend down or drive. And before you know it, a minor imbalance has turned into a real pain. Sometimes acute, sometimes chronic. The good news is that most lumbar spine complaints can be recognized early, understood and alleviated or even avoided altogether with targeted measures.

Why does the lumbar spine so often cause problems?

The lumbar spine is exposed to a variety of stresses in our everyday lives. Far more than we are often aware of. Its main function as a support and movement center involves constant strain: it has to absorb the weight of the upper body, support every movement and at the same time balance shocks and twists. This makes it biomechanically particularly susceptible to overload and wear.

A central problem of our time is the modern lifestylewhich in many cases is characterized by too little movement, predominantly sedentary activities and one-sided postures. For example, people who spend many hours a day in front of a computer often do so with a rounded back, head stretched forward and little trunk activity. As a result, the finely tuned muscles around the lumbar spine out of balanceWhile some muscles are overloaded and permanently tense, others atrophy due to lack of use. This imbalance can lead to tension, poor posture and ultimately painful reactions after just a few weeks.

In addition, the intervertebral discswhich lie between the vertebrae like elastic shock absorbers, are not optimally supplied with nutrients during long periods of sitting or one-sided strain. They need movement and pressure changesto regenerate. If this supply fails to materialize, they lose elasticity. As a result, the risk of herniated discs or degenerative changes such as lumbar spinal stenosis.

Also psychological factors such as stress, constant tension or emotional strain also play a major role. Studies show that chronic stress not only affects the cardiovascular system or sleep, but also muscle tension in the back, particularly in the lumbar region. Many people "process" mental tension through the body. The muscles harden, blood circulation deteriorates, pain increases and a vicious circle begins.

Last but not least individual physical conditions, such as anatomical misalignments, leg length differences, overweight or hormonal changes, also contribute to the fact that the lumbar spine causes complaints particularly frequently. In older people in particular, there are also natural wear and tear processes that further reduce the load-bearing capacity of the lumbar spine.

To summarize: the lumbar spine is a highly complex, resilient but also sensitive system. It is at the center of our everyday movement and is also a mirror of our lifestyle. Anyone who suffers from long-term pain is often not just dealing with a purely physical problem, but with a multifactorial problem problem. This makes it all the more important to take a close look and take action at an early stage.

According to the Techniker Krankenkasse Sitting, lack of exercise, obesity and psychological stress are the main drivers of chronic back problems【9】.

When the back speaks: typical symptoms of problems with the lumbar spine

We often only realize how much our back suffers under strain when the discomfort becomes clearly noticeable. Outwardly, the posture may still appear stable, but but the lumbar spine sends out signals early onthat we all too easily ignore: a pulling sensation when standing up, a feeling of tension after sitting, a slight burning sensation after lifting a shopping bag.

Typical symptoms in the lumbar spine area are initially diffuse, dull or pulling pain in the lower back. This usually develops over the course of several days or weeks, often without a sudden event. The pain is deep - often directly above the sacrum - and can be localized either centrally or slightly to the side. Many sufferers describe the feeling as if their back is "stiff" or "blocked", especially in the morning after getting up or after sitting for a long time.

As the condition progresses, the pain can become more severe. It is particularly common for the pain to radiates to the buttocks, hips or even the legs. In this case, doctors speak of sciatica syndromein which the sciatic nerve is irritated or pressed, for example by tense muscles or a bulging intervertebral disc. This manifests itself as pulling, sometimes burning pain along the back of the leg, accompanied by tingling or numbness.

In addition to the actual pain, there are often secondary symptoms occur: The muscles in the lower back tense up reflexively, which further restricts mobility. Even simple movements such as bending down, turning over in bed or climbing stairs become a challenge. Many people report that they feel "old" or "stiff as a board", even though they actually consider themselves fit.

It is also striking that mental tension can intensify the symptoms. People who are under pressure in everyday life, hardly move and do not take conscious breaks often experience an increase in symptoms, especially at the end of a stressful day.

In more severe cases - such as herniated discs - it can also lead to neurological deficits can occur. These include sensory disturbances (tingling, numbness), muscle weakness or problems walking. Such warning signs should be taken seriously and should always be clarified by a doctor.

What many sufferers don't know: Lumbar spine pain often occurs in waves with phases of improvement and renewed worsening. This can be frustrating, but is part of the natural healing process, provided there is no underlying structural cause. It is important to provide the body with targeted support during this phase through activity, targeted relaxation and, if necessary, therapeutic measures.

Therapy: What helps with pain in the lumbar spine?

Anyone who suffers from lower back pain knows the dilemma: on the one hand, you want to take it easy, but on the other, you know that exercise is important. And in fact, medical research clearly shows this: Exercise is usually more helpful than rest. This is because most lower back pain is not caused by serious structural damage, but by so-called functional problems: tension, muscular imbalances or irritation that can be alleviated through targeted activity.

Conservative therapy is therefore a central element of treatment. This means: no surgery, no risky interventions, but a targeted mix of physiotherapy, everyday adjustments and supportive measures.

The first step is often to relieve pain in order to restore mobility. This involves heat applicationssuch as heat plasters, mud packs or warm baths. Heat has a relaxing effect on the muscles, promotes blood circulation and can alleviate acute pain peaks.

At the same time, it is advisable to start a moderate exercise programideally under the guidance of a physiotherapist. This is not about peak athletic performance, but about targeted mobilization, stretching and strengthening of the core muscles, especially the deep abdominal and back muscles. These stabilize the spine and relieve the lumbar spine in the long term.

An equally effective component of conservative therapy is massage. Whether classic, with manual techniques or in the form of modern methods such as shiatsu or deep tissue massage. It can help to loosen tense muscles, improve circulation and promote body awareness. Studies show: Massages unfold their full potential especially in combination with active exercises. However, they should not be seen as a stand-alone measure, as their effect is often only short-lived.

Also psychological and educational approaches have also proven their worth. In many cases, sufferers benefit from a better understanding of their symptoms, for example through back training, targeted breathing exercises or mindfulness training. People who know what is happening in their bodies often react more calmly and are better able to classify pain.

For more severe or chronic complaints, image-guided injections or other pain interventions may be considered. And only if there is no improvement despite intensive conservative measures or if neurological deficits occur is surgical intervention considered, preferably minimally invasive and only after careful consideration.

Ultimately, there is no one-size-fits-all solution for lumbar spine pain. What helps always depends on the cause, the severity of the pain and the individual circumstances. The best approach is usually a multimodal approach. In other words, a combination of exercise, relaxation, manual techniques and a more conscious approach to your own body.

Tip: If you act early, you can often prevent acute back pain from becoming chronic and improve your quality of life in the long term.

Reading tip: What helps with back pain - overview from the blog

Massages for lower back pain: what studies say about their effectiveness

Many people instinctively find a massage beneficial, especially when their lower back hurts. This subjective feeling can now also be scientifically supported: Massages are among the best-studied complementary measures for back pain, and according to current research, they have a demonstrable effect on complaints in the lumbar spine in particular.

First of all, massages work on several levels simultaneouslyThe mechanical stimulation of the skin and deeper muscles promotes blood circulationstimulates the metabolism and supports the lymph flow. At the same time, the rhythmic pressure regulates muscle tension, resulting in a noticeable loosening of hardened or agglutinated structures. loosening of hardened or stuck structures. structures. Especially in the lumbar spine region, where chronic tension often occurs, this can provide noticeable relief.

But massages don't just have a local effect. Numerous studies have shown that they also have a have a positive effect on the central nervous system. After just a few minutes of massage, the level of the stress hormone cortisolwhile at the same time the release of the body's own feel-good substances such as serotonin and oxytocin increases. The result: a feeling of deep relaxation, improved sleep and often a significant increase in mobility. This effect can play a key role, particularly for people whose back pain is exacerbated by stress or emotional tension.

The scientific data situation is now solid. A comprehensive meta-analysis by Jenkins et al. (2025)published in The Lancet Rheumatologycame to the conclusion that massage therapies for chronic lumbar spine pain are just as effective as other standard proceduressuch as exercise therapy or multimodal rehabilitation programs. However, it is crucial that massages not in isolationbut as part of an active treatment plan. are used. They work best when they are complemented by targeted exercises, posture training and long-term lifestyle adjustments.

In several studies, the Shiatsu massage and the so-called deep tissue massage performed particularly well. While Shiatsu works by applying gentle pressure along the energy channels and has a particularly positive effect on relaxation, sleep quality and body awareness deep tissue massage targets the deeper muscle layers, where it can improve fasciae and chronic muscle stiffness. loosen up. In randomized controlled studies (e.g. Majchrzycki et al., 2014; Arsovski et al., 2025), these procedures showed significant improvements in pain intensity, mobility and functional resilience.

Despite these positive results, experts emphasize that massages should not be the sole should be the sole therapy. Their effect is usually limited in timeif it is not embedded in a holistic treatment concept. Nevertheless, for many sufferers it is an important component in breaking out of the pain cycle, improving their awareness of their body and getting them moving again.

Tip: You can read more about the connection between massage and the nervous system in our article: Massage & the nervous system - how touch heals

How do massage chairs help with lower back pain?

The idea of sitting in an armchair at home and having your aching lower back treated sounds almost too good to be true, but this is exactly what modern massage chairs make possible. They are no longer a luxury gimmick, but are increasingly becoming a serious therapeutic aid for people with back problems, especially complaints in the lumbar spine.

A high-quality massage chair, such as the MSW-300offers far more than just vibration or kneading. Modern devices work with multidimensional massage programs that are computer-controlled and scan along the spine, detect individual pressure points and simulate various techniques. These include Shiatsu, kneading massage, rolling massage or deep tissue massage.

The combination of mechanical pressure, rhythmic movement and optional heat therapy has an effect that can be compared in many ways to a professional massage.

Especially for people with chronic tension in the lower back or a stressful everyday life, such chairs offer a regular, low-threshold opportunity for relief, in the comfort of their own home, without waiting times or appointments. Studies on the specific effectiveness of massage chairs for lower back pain are still limited【37】, but initial results indicate that they can provide noticeable relief, especially when combined with exercise and active measures.

In addition to the physical effect on the muscles and fascia, the mental aspect also plays a role: the daily ritual of consciously taking time to relax, feel the body and calm down has a measurable effect on the autonomic nervous system. The change from tension to relaxation - physiologically speaking: from sympathetic to parasympathetic mode - can play a central role in regeneration. This is precisely where many armchair programs come in.

What's more, modern models such as the MSW-300 are also aesthetically pleasing, compact and can be easily integrated into living or working spaces. Thanks to different intensity levels, storable user profiles and often even voice control or app connection, the programs can be individually adapted. eA major advantage over standardized massage offers.

Of course, a massage chair is no substitute for a diagnosis by a medical professional or holistic therapy. But it can be a powerful companion in everyday life, especially when it comes to preventing pain, regulating tension and doing something for your own well-being in the long term.

 

Reading tip: Massage gun or massage chair - what suits you?

Which exercises help with lumbar spine pain?

As obvious as it sounds, simply getting moving is often the best thing you can do when you have back pain. But many sufferers are unsure: What else can I do? What makes the pain worse? What really helps?

The answer is pleasingly clear: Targeted exercise helps - provided it is correctly dosed and individually adapted. Studies show that people with lower back pain respond particularly well to exercises that mobilization, strengthening and stretching combine【30】【31】【32】. It's not about peak athletic performance, but about gentle, conscious movements that stabilize the muscles, release tension and improve body awareness.

A proven way to get started is with mobilization exercisessuch as the "tilting the pelvis while lying down". This involves gently moving the lumbar spine without putting any strain on it. The small movement impulses activate the deep-lying back muscles and improve circulation - an ideal start for people with acute complaints or restricted mobility.

Equally popular and effective is the well-known yoga "cat-cow" movement in the quadruped position. By alternating between a rounded back and a hollow back, the spine is moved in a natural way. At the same time, those affected learn to actively reconnect with their back. This exercise can also help to relieve tension, which is often caused by static sitting.

Another important part of any back routine is stretching exercisessuch as the twisting stretch while lying down or the hip and buttock stretchwhich is particularly helpful when pain radiates into the buttocks or legs. These exercises not only relieve tension in the lower back, but also have an effect on the piriformis musclewhich is often involved in sciatica.

Particularly effective - also preventively - are Strengthening exercises. This involves strengthening the deep abdominal and back muscles, which stabilize the lumbar spine like a corset. The "bridge" (glute bridge) or the lateral forearm support (side plank) promote strength, body control and balance. Important factors for preventing back problems in the long term.

Also support positions such as the classic plank can also be useful, but should only be practiced under guidance or in a reduced form in the case of acute complaints.

At the end of each session, we recommend a relaxing posture like the "child's pose"a simple but effective resting position that gently stretches the lower back and calms the breathing. Especially in combination with conscious, deep breathing, stress and inner tension can be released - an aspect that should not be underestimated in the case of chronic pain.

The important thing is: Not every exercise is suitable for every back. In the case of acute slipped discs, numbness or severe pain, medical advice should always be sought beforehand. And the following also applies in other respects: quality before quantity. A few, deliberately performed exercises often do more good than many hectic movements.

For everyday life this means A few minutes of exercise every day - as targeted as possible. Just three to five exercises a day can noticeably improve back health and be a sustainable way to stabilize the lumbar spine, relieve pain and regain confidence in your own body.

 

Reading tip: You can find illustrated instructions here: Back training with TK

Lifestyle: the underestimated factor

As much as we look for external causes of back pain - such as tension, damaged intervertebral discs or poor posture - it is easy to overlook a central influence: our lifestyle. Yet it is precisely this that health of the lumbar spine (lumbar spine) on a daily basis, for better or for worse.

Our lumbar spine is not a purely mechanical component that is only damaged by physical strain. It is part of a finely regulated interplay of movement, regeneration, muscle tension and mental balance. And it is precisely this system that is often thrown out of balance in everyday life. Not through individual missteps, but through the sum of small, daily stresses.

One of the main factors is continuous sitting. Whether at a desk, in the car or on the couch - people are sitting more than ever before in the 21st century. But our backs are not designed to remain in one position for hours on end. The lumbar spine in particular suffers from this rigidity. The muscles slacken, the intervertebral discs are no longer sufficiently "nourished" by movement, and the natural alternation between strain and relief is lost. The result: muscle stiffness, loss of mobility and chronic pain in the long term.

Just as harmful are chronic stress has an equally harmful effect. In stressful phases, our nervous system switches to the so-called sympathetic mode - fight or flight. This is good for performance in the short term, but in the long term it leads to increased muscle tension, shallow breathing, poor sleep and increased sensitivity to pain. Studies show that psychosocial factors such as stress, anxiety or exhaustion significantly increase the risk of chronic back pain【12】【34】【36】.

Also the sleepoften underestimated, also plays an important role. The intervertebral discs regenerate at night, but only if sleep is sufficiently long and restful. If you lie on a sagging mattress, sleep restlessly or are constantly kept awake by back pain, you are robbing your body of valuable regeneration time.

The good news is that many of these influences can be positively influenced by small, conscious changes in everyday life. It's not about optimizing everything, but about regularly freeing the body from rigid patterns.

Already getting up regularly every 30 minutesa short stretching the hips and back, dynamic sitting with changing positions or using a standing desk can help to relieve the lumbar spine. Also conscious breathingdeep into the lower back, for example with one hand on the stomach, activates the parasympathetic nervous system and reduces muscular tension. In addition, a healthy, anti-inflammatory diet (e.g. with omega-3 fatty acids, little sugar and sufficient fluids) can have a positive effect on pain.

If you also want to take time for small breaks, gentle exercise and perhaps even a daily back session in a massage chair creates optimal conditions for the body to heal and for the back to become the strong center that it actually is.

When the head forgets the back, it hurts twice as much

Our brain is a powerhouse of thought processes, organization and decision-making. But this is also where the problem sometimes lies: we think so much and feel so little. Especially when it comes to our own bodies.

The lumbar spine is a silent carrier of everything we do: sitting, standing, walking, working, living. Only when it hurts do we realize how central its role is. It often sends out signals early enough: small tensions, a pulling sensation, stiffness in the morning. If you learn to take these signals seriously, you can counteract them early on with movement, targeted exercises, conscious relief and relaxing measures such as massages or the intelligent support of a massage chair.

Lower back pain is not an inevitable fate. It is an invitation to pause, take responsibility and shape your own lifestyle more consciously. Not perfectly, but with small, realistic steps. Because what the mind often forgets: a healthy back is not a sure-fire success, but an investment that pays off every day.

 

Want to do something good for your back? Then take a look at our massage chairs for your health designed to relieve you every day.

⚠️ Important note

This article is not a substitute for medical diagnosis or treatment. If you have persistent or severe symptoms, please consult a doctoror physiotherapist.

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