If your lower back has been bothering you, you are far from alone. Lower back pain is the single most common complaint we hear in the studio. The good news is that for most cases (the non-acute, non-trauma kind), targeted remedial massage combined with simple home exercises can make a meaningful difference.

Here is how we approach lower back pain at The Health Studio Brookvale and what you can do between sessions to keep the progress moving.

The most common patterns we see

Lower back pain rarely starts in the lower back. Most of the cases we treat fit one of these patterns:

The “sat too long” pattern. Hours at a desk, in the car, on the lounge. Hip flexors get short and tight. Glutes get inhibited and weak. Lower back muscles take up the slack. Cue lower back ache, especially when standing up after sitting.
The “lifted something heavy” pattern. A specific event (moving house, awkward kid lift, heavy gym session) overloaded the lower back. Muscles spasm to protect the area. Pain may be sharp or dull, often centralised around the lumbar spine.
The “training overload” pattern. Big run mileage, surf session, deadlift PR. Hamstrings and glutes are wrecked. They pull on the pelvis and lower back, leading to localised tightness or dull ache.
The “pregnancy / postnatal” pattern. Centre of gravity shifts, pelvis loosens, muscular structures adapt. Lower back ache, especially in the third trimester and the first few months postnatally. See our pregnancy massage page for the specifics.

If your pain is severe, came on after a fall or accident, is accompanied by numbness or tingling down your leg, or includes any loss of bladder or bowel control, see your GP or physiotherapist immediately. Remedial massage is not the first port of call for those situations.

What a remedial massage session for lower back pain looks like

A typical 60-minute session for lower back pain at The Health Studio runs something like this:

Quick chat (5 minutes). What you are feeling, where, when it started, what makes it better or worse, any history of back issues. Anything else relevant (recent illness, medications, training load).
Initial assessment (3-5 minutes). Often a quick stand-up movement screen: forward fold, side bends, simple range-of-motion checks. We are not diagnosing pathology; we are spotting the patterns.
The treatment (40-50 minutes). Most sessions for lower back work all of these areas: lower back muscles, glutes (medius and maximus), hip flexors (especially psoas), hamstrings, lats. Techniques include deep tissue, sustained pressure, trigger point work, sometimes dry needling, and sometimes myofascial cupping. The point is to release the tight structures contributing to the pain pattern.
Plan (5 minutes). Two or three simple things to do at home between now and your next session.

What to do between sessions

The gains from a single remedial massage session can stick for days, but the pattern that caused the pain in the first place will reassert itself if nothing changes. Here are the simple home exercises we most often give to clients with lower back pain. Do them daily for best results, and always within your pain-free range.

1. Hip flexor stretch (couch stretch or kneeling lunge)

Set up in a kneeling lunge, back knee on the ground (use a cushion). Tuck your tailbone under, brace your glutes, and press your hips forward gently. You should feel a stretch in the front of your hip on the back leg. Hold 60 seconds each side. Daily.

2. Glute bridge

Lie on your back, knees bent, feet flat. Drive your heels into the floor and lift your hips. Squeeze your glutes hard at the top. Hold 2 seconds, lower with control. 2-3 sets of 10-15 reps. Daily.

3. Cat-cow

On hands and knees. Slowly arch your back up (cat) then drop your belly and look forward (cow). Move with your breath. 8-10 slow rounds. Daily, especially first thing in the morning.

4. Walk every day

Lower back pain often responds beautifully to consistent low-impact movement. Aim for 20-30 minutes of brisk walking daily. The change in posture, the gentle activation of the posterior chain, and the calming effect on the nervous system all help.

How often should you come in?

For an acute lower back pattern (recent flare-up), most clients benefit from 2-3 sessions over 2-3 weeks, then drop back to monthly maintenance. For chronic patterns, we recommend fortnightly until things settle, then monthly maintenance.

Members of The Health Studio Membership Club often come weekly, which makes consistency feel automatic and is the cheapest path if you are coming in regularly.

Common questions

Will a deep tissue massage make my back hurt more? If a session is appropriately delivered, you should feel better afterward, not worse. Some clients report mild post-session soreness for 24 hours (similar to gym soreness). Sharp or worsening pain after a session means we got the pressure or technique wrong; tell us and we adjust next time.

Can I claim it on my health fund? Yes if your level of cover includes remedial massage. Check our rebate guide for the specifics on the 9 major funds.

Should I see a physio first? If your pain is severe or recent and trauma-related, yes. For chronic, non-acute lower back pain that has been hanging around for weeks or months, remedial massage is a great place to start. We will recommend a physio referral if we think you need one.

How do I book?

The fastest way is via Noterro. Book online here, or call the studio on 0409 754 005. If you would like to check our body pain map first to see what we typically treat lower back pain with, that is a useful place to start too.

Either way, we look forward to seeing you in the studio.

Remedial massage for lower back pain: what to expect and what to do between sessions