Can Self-Massage Really Help Chronic Low Back Pain? Let’s Find Out!

Can Self-Massage Really Help Chronic Low Back Pain? Let’s Find Out!

Low back pain. Just reading those words might make you shift in your seat. It’s one of the most common conditions people deal with today—affecting 60–80% of us at some point in our lives. For some, the pain lingers for months and becomes chronic, interfering with daily life, mood, and even sleep.

But here’s the good news: research is showing us that simple, accessible strategies—like self-myofascial release (SMR) and dynamic neuromuscular stabilization (DNS) exercises—can actually make a big difference.

And when combined with chiropractic care, the benefits are even stronger.

What Is Self-Myofascial Release (SMR)?

Think of SMR as DIY massage therapy. It’s the practice of using tools like foam rollers, massage balls, or handheld devices to release tight fascia (the connective tissue that wraps around your muscles).

Benefits of SMR include:

• Reduced muscle tension and stiffness

• Improved blood flow and flexibility

• Faster recovery from daily stress or workouts

• Relief from nagging low back pain

Basically, SMR helps “reset” your muscles and improve movement—like giving your body a tune-up from the inside out.

What Is DNS (Dynamic Neuromuscular Stabilization)?

DNS might sound complex, but it’s all about retraining the body to move the way it was designed to move.

These exercises are based on developmental movements (like the way babies learn to roll, crawl, and stand). They help improve:

• Core stability

• Balance and coordination

• Posture

• Muscle endurance

DNS is like teaching your brain and body to work together again, reducing unnecessary tension and improving efficiency.

What did 2025 research suggest the best protocol was?

SMR and DNS exercise programs of the study.

Stage	Time	Exercise	Weeks	Intensity
SMR exercise programs of the study
Warm-up exercise	1~2 min	Warm-up, breathing	1~6 weeks	7~8 RPE
Main exercise	4~5 min	Supine position – core exercise/relaxation 1	1~6 weeks	7~8 RPE
4~5 min	Supine position – core exercise/relaxation 2	1~6 weeks	7~8 RPE
4~5 min	Sacroiliac joint exercise	1~6 weeks	7~8 RPE
4~5 min	Hip joint exercise	1~6 weeks	7~8 RPE
DNS exercise programs of the study
Warm-up exercise	5 min	Static stretching	1~6 weeks	7~8 RPE
Main exercise	20 min	Starting position → 3 months in supine	1~2 weeks	11~12 RPE
3 months in supine → 5 months in side lying position	3~4 weeks	11~12 RPE
3 months in prone → 6 months in prone	3~4 weeks	11~12 RPE
Quadruped position → tripod position	4~6 weeks	13~14 RPE
Tripod position → half-kneeling position	5~6 weeks	13~14 RPE
Half-kneeling position → deep squat position	5~6 weeks	13~14 RPE
Cool down exercise	5 min	Static stretching	1~6 weeks	7~8 RPE

The Research: Does It Actually Work?

A recent study looked at women with chronic low back pain who combined SMR and DNS exercises twice a week for six weeks.

Here’s what happened:✅ Pain levels dropped significantly✅ Balance improved (less wobbling, more stability)✅ Muscles got stronger, more flexible, and less stiff

Another study found that older adults who practiced DNS for eight weeks improved both static and dynamic balance—and even walked faster. That’s huge for reducing fall risk as we age.

So Where Does Chiropractic Fit In?

While SMR and DNS are fantastic tools you can do at home, chiropractic care supercharges the results.

Chiropractors help by:

• Correcting spinal restrictions that contribute to muscle imbalances

• Guiding you on safe movement patterns and rehab exercises

• Personalizing care so you’re not just guessing what your body needs

Think of it this way: SMR and DNS help you build strength and flexibility, while chiropractic care keeps your foundation (your spine and nervous system) aligned and working at its best.

Ready to Move Freely Again?

If you’ve been dealing with low back pain—whether it’s from work, exercise, or just daily stress—don’t wait for it to “go away on its own.” Chronic pain rarely does.

✨ Book an appointment with us today ✨ and let’s create a plan that blends hands-on chiropractic care with practical exercises you can do at home.

Your back will thank you—today, tomorrow, and for years to come.

Posture Correction Chiropractor

Q: Can chiropractic correct bad posture?Yes, chiropractic care can help realign the spine and retrain muscles for better posture.

Q: What causes poor posture?Common causes include desk jobs, phone use, weak muscles, and spinal misalignments.

Q: How long does posture correction take?It varies — some patients notice changes within weeks, others need longer-term care.

Q: Can posture correction reduce pain?Yes, correcting posture often reduces back pain, neck pain, and headaches.

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For more information about how we can help YOU with your pain and improve your underlying dysfunction so the problem doesn’t come back .

Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!

Book your Chiropractic and Massage Session Now

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Click to download our mobile App

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We have over 30 programs on different health conditions

Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help

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References

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