A massage gun is a device that uses quick, gentle pulses to target your muscles. Instead of steady pressure, a massage gun taps rapidly to relax tight spots, ease soreness, and improve the overall feel of your muscles. This makes it especially helpful for the lower back area.
One benefit of using a massage gun is its ability to improve blood flow and circulation. This brings oxygen and nutrients to muscles while also aiding in the removal of metabolic waste that can contribute to soreness and stiffness. Massage guns also help loosen tight muscle fibers and fascia, which can limit mobility and increase discomfort.
How to Use a Massage Gun for Lower Back Pain
Step 1) Choose the Right Massage Gun Attachment
→ Bullet Head: Ideal for pinpointing small, stubborn trigger points around your lower back.
→ Soft Foam Ball: Offers much broader coverage and a cushioned, forgiving feel.
→ Flat Head: Gives an even surface for working along your muscles without pinpoint pressure.
Pro Tip: If you’re feeling unsure, start with the foam ball to allow your body to adapt before trying more precise attachments. Start with lighter pressure and shorter sessions; then, you can transition to targeted massage gun heads, such as the bullet attachment, for deeper release.
Step 2) Position Yourself Safely Before Using the Massage Gun
→ The Standing Method: Stand up with a slight forward lean and a soft bend in your knees. Engage your core muscles fully to protect your lower back from absorbing any excess vibration.
→ The Side-Lying Method: Lie on your side with a pillow comfortably between your knees. This side-lying method makes it easier to access specific muscles without any overreaching.
Why Positioning Matters: Your lower back houses sensitive things. Proper positioning ensures that you target muscle tissue – not bone, joints, or organs – and helps you maintain a safe angle of contact with the massage gun.
Step 3) Timing and Pressure When Using Your Massage Gun
→ Duration: Spend 30 to 60 seconds per side, focusing on quality over speed.
→ Pressure Level: Moderate, consistent pressure works the best when using a massage gun.
→ Frequency: 1 to 2 times per day for acute tightness or flare-ups. For long-term maintenance and prevention, 2 sessions per week are typically enough to keep lower back muscles relaxed.
Note: If you feel sharp pain, stop to reassess your position or the massage gun attachment.
Safety Tips and When to Avoid Massage Gun Use
Keep these guidelines in mind for safe and effective lower back sessions with a massage gun:
1) Avoid Sensitive Structures: Never place the massage gun directly on your spine, kidneys, or any visibly bruised, swollen, irritated, or inflamed area.
2) Listen to Your Body: If your pain increases, becomes sharp, or feels different from your usual muscle soreness, stop using your massage gun immediately.
3) Don’t Overdo It: Limit each targeted muscle group to the recommended time (generally, this is around 30 to 60 seconds per side).
4) Use Appropriate Attachments and Pressure: Select massage gun heads that match your comfort level and experience, and start with lighter pressure before increasing your intensity.
5) Consult Before Use if You Have Health Conditions: People with certain medical concerns – such as osteoporosis, herniated discs, recent surgeries, or circulatory issues – should get clearance from a qualified professional before using percussion therapy with a massage gun.
Targeting Key Muscles With Your Massage Gun
There are five muscles responsible for most lower back pain worldwide: Psoas, Iliacus, Piriformis, Gluteus Medius, and…The Quadratus Lumborum (QL), AKA one of the sneakiest, biggest culprits.
Let’s focus on the QL since it’s one of the most common muscles that plagues people with lower back pain.
Your QL is a deep muscle located in your lower back. Acting as one of the body’s core stabilizers, it runs from the top of your pelvis to your lowest rib, with connective fibers attaching along the lumbar spine. Although often overlooked in core training, the QL plays a crucial role in how you move and maintain your posture every day. [1] [2]
Your quadratus lumborum sits beneath the larger surface muscles of your back – such as the erector spinae and latissimus dorsi – making it a part of your deep core musculature rather than the superficial muscle layer you can easily see or feel. It’s positioned in the posterior abdominal wall, nestled between your lumbar spine and side body. [3] [4] [5]
Some common QL pain symptoms include:
→ Increased pain in positions that require spinal stabilization
→ Low back pain when ascending or descending stairs
→ Difficulty hip hiking
→ Difficulty lifting an object that should be easy
→ Pain when participating in sports with lateral movement
→ Back pain from sitting (especially slouching) for long periods
QL Muscle Pain Patterns
QL pain often shows up as vague low back discomfort and a sense of weakness.
But the QL doesn’t just affect the lumbar region; it can also send referred pain to other parts of the body. The bright red zones highlighted in the image above mark some areas where QL trigger points may radiate pain. If you’re noticing discomfort in your tailbone, upper hip, or glute, releasing the QL muscle could be the key to lasting relief.
How to Target the QL Area With Your Massage Gun
Step 1) Locate the Muscle: Find the area between your bottom rib and the top of your hip. Your QL sits deep in this space, off to the side of your spine, and can feel rope-like or tender.
Step 2) Starting Point: Begin on the muscle’s belly, avoiding any contact with your spine itself or other bony landmarks around your body. This helps ensure you’re working on soft tissue only.
Step 3) Slow, Controlled Passes: Move the massage gun in slow, gentle vertical or diagonal strokes along your QL, following its natural fiber direction.
Step 4) Mind the Pressure: Keep your moves smooth and consistent – no bouncing or jabbing. These moves can cause your muscles to contract instead of release.
Drawbacks of Using a Massage Gun for Lower Back Pain
When it comes to using a massage gun for lower back pain, one of the major drawbacks is the lack of precision you can achieve.
For better results, I recommend using a lower back massage device, specifically one designed to target deep, hard-to-reach muscles, such as the QL.
The QL Claw, for example, is built with a trigger point that reaches those muscles with the specificity of a massage therapist.
How to Use the QL Claw for Targeted QL Release
You can see below how the QL Claw is specifically designed to reach the QL muscle.
Here's a step-by-step for how to use the QL Claw to massage your quadratus lumborum:
1) Position the QL Claw so that the trigger rests on your lower back, right beside the spine and just above the glute area.
2) Lower yourself onto the tool, placing pressure on the side of your back where you notice the most discomfort.
3) On that same side, keep your leg extended. Bend the opposite knee and set that foot on the floor.
4) Let your body settle into the device so the pressure sinks into the QL. Focus on releasing tension and allowing your body to fully relax.
5) To deepen the effect, use the planted foot to create a gentle rocking motion, moving your body slightly up and down.
6) Once finished, repeat the sequence on the other side.
You can also watch the video below to see it in action!
See what others are saying about The Claw:
Massage Gun for Lower Back Pain FAQs
Can You Use a Massage Gun on Lower Back Pain?
Yes, you can use a massage gun for lower back pain, as long as you do so safely.
Where Not to Use a Massage Gun?
Avoid using a massage gun directly over your spine, joints, kidneys, or any numb, bruised, swollen, or injured areas.
What Is the Best Attachment for a Massage Gun for Lower Back Pain?
The best massage gun attachment for lower back pain is generally the soft foam ball for beginners or the bullet head for more targeted trigger point release.
How Often Should I Use a Massage Gun on My Back?
You can use a massage gun on your lower back 1 to 2 times per day for acute tightness or 2 to 3 times per week for maintenance.
Sources:
-
https://link.springer.com/article/10.1007/s00586-025-09114-2
-
https://www.sciencedirect.com/science/article/pii/S0104001421003250
-
Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
-
Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.