How To Use Massage Gun On Your Back

how to use a massage gun on your back
Image: Hyperice

Dealing with back pain can prove to be quite a challenging and uncomfortable ordeal. Lower-back soreness is a common issue that plagues countless individuals. The frustrating aspect of this problem lies in the multitude of treatment methods that are available. With so many options to choose from, it can be overwhelming to determine which approach is the most effective. If you find yourself on the hunt for a massage gun, then you’re in luck because I’ve got some valuable insights to share. These nifty devices come with a host of advantages that set them apart from other options out there. So, sit back, relax, and let’s dive into the world of massage guns and your back!

Massage Guns And Tension

Introducing the handheld massage gun—a revolutionary and cutting-edge solution for those seeking ultimate relief in their lower back region. When it comes to the benefits of using a massaging device, it’s not merely about alleviating pain. There’s a growing belief among experts that these devices can do much more than that. They have the potential to effectively open up muscles and promote muscle movement, ultimately aiding in restoring your freedom of movement.

This innovative device acts as a physical trigger, awakening your brain to the presence of tight muscles. Being mindful of the presence of tension in specific areas can have a profound impact on our overall well-being. By acknowledging and addressing this tension, we can effectively alleviate stress and enhance our body’s natural healing process. One of the key mechanisms through which this occurs is the increased blood flow to these areas, which not only aids in promoting healing but also provides much-needed relief from muscular pain. Additionally, incorporating this practice into your routine can prove to be an excellent method for alleviating tense muscles while simultaneously promoting enhanced blood circulation and facilitating the body’s natural healing processes.

Our reviews are unbiased, objective, and non-sponsored. When you buy via links on our site, we may earn a small commission at no cost to you. As an Amazon Associate, we earn from qualifying purchases.

How To Use A Massage Gun On Your Lower Back

how to use a massage gun on your lower back
Image: Elkrin Athletics

If you’re looking to maximize the effectiveness of your massage gun, there are several key strategies you can employ. When it comes to using a massage gun, it’s always a good idea to take a moment to unwind and relax your muscles beforehand, if possible. This simple step can make a world of difference in enhancing your overall massage experience. By consciously easing the tension in your muscles, you’ll be setting the stage for a more effective and enjoyable session with your massage gun. When it comes to dealing with an aching lower back, it’s only natural to feel stiff and tense. However, it’s important to remember that this tension can actually exacerbate the strain, making it even more challenging for your body to reap the benefits of the gun’s effectiveness.

Start On The Lowest Setting

To kickstart the process, I highly recommend starting with the muscle massager on its lowest setting. By doing so, you allow your body to gradually acclimate to the therapeutic vibrations and gentle pressure. This approach ensures a safe and effective experience, allowing your muscles to reap the benefits without overwhelming them. In the area of pulse frequency control, there are two distinct paths one can embark upon: the path of reduction or the path of amplification.

Both of these avenues hold their own unique set of advantages and possibilities, allowing for a wide range of creative exploration. By delving into the intricate world of Mode, one can effortlessly navigate these pathways, sculpting the pulse frequency to their desired specifications. So whether you opt for a more subdued approach or choose to embrace the exhilarating heights of increased frequency, Mode is your trusted ally in this captivating If you’re finding that the lower speeds just aren’t cutting it, it might be time to consider gradually transitioning to the higher ones.

Get Some Help

When it comes to reaching those pesky lower back areas, let’s face it—it’s not always a walk in the park. Sometimes, we could all use a helping hand from our friends or loved ones. When it comes to using a massage gun, it’s important to exercise caution and avoid excessive twisting motions. Overdoing it in this regard can potentially lead to long-term discomfort and chronic pain. So, it’s crucial to be mindful of your movements and prioritize your well-being while using this powerful tool.

Proper Placement

Now, let’s talk about the proper placement of the massage gun on your lower back. Let’s focus on the muscular bulk on either side of your lower back. With gentle yet firm strokes, start at the top and work your way down, allowing the tension to dissipate with each movement. Don’t forget to reverse the direction and repeat the process, ensuring that every inch of those muscles receives the attention it deserves. Trust me, this technique will leave you feeling rejuvenated and ready to take on the world!

When it comes to using a massage gun, it’s important to have a firm grip. Make sure you hold onto it tightly, allowing yourself to feel in control. And if you find that the grip feels comfortable, don’t be afraid to incorporate some flexion and extension movements. This can help enhance the overall experience and target specific areas that may need some extra attention. So, get a good hold on that massage gun and let it work its magic!

When it comes to giving your muscles some much-needed TLC, it’s important to pay special attention to the area around your spine. As you work your way towards the quadratus lumborum (QL) muscles, which are beneath several layers of tissue, incorporating some gentle side-to-side motion can work wonders.

When it comes to finding relief for lower back pain, one of the most highly recommended approaches is massage therapy. This tried-and-true method provides immense benefits for individuals suffering from this common ailment. Whether you’re dealing with acute or chronic pain, incorporating massage therapy into your treatment plan can be a game-changer.

More About Back Pain

back pain, massage guns on back pain
Photo by Kindel Media

In recent times, there has been a remarkable surge in the number of individuals seeking medical attention for their back pain. This unprecedented rise in doctor visits related to back pain has caught the attention of healthcare professionals and researchers alike. Did you know that a staggering eight percent of adults in the United States, which amounts to a whopping 16 million individuals, suffer from chronic or persistent cases? It’s a startling statistic that sheds light on the prevalence of this issue in our society. Imagine a scenario where countless individuals find themselves trapped in a never-ending cycle of work, unable to engage in any activities beyond their professional obligations. The reason behind this unfortunate predicament lies in the debilitating symptoms that accompany this lifestyle, manifesting as persistent aches and an overwhelming sense of tightness throughout the entire body.

Why Do We Get Back Pain?

When it comes to the common issue of back pain, it often stems from the notorious culprits of poor posture or incorrect lifting methods. In the realm of physical fitness, it is not uncommon for athletes to find themselves grappling with a certain condition that tends to rear its head due to the relentless strain they put on their muscles. This condition, my friends, is none other than the result of hours upon hours of arduous weightlifting sessions, where athletes push themselves to the limit without granting their bodies a moment’s respite between sets. Just like their younger counterparts, older individuals who lead sedentary lifestyles also experience similar consequences. Apart from the aforementioned two prevalent categories of individuals who are more prone to injuries, there are other groups that you should consider. These include avid gamers, dedicated rowers, and passionate golf enthusiasts.

In today’s digital age, a concerning issue has been on the rise: the prevalence of back pain among teenage video gamers. In today’s digital age, many individuals find themselves glued to their computer screens for a staggering 8+ hours each day. This sedentary lifestyle not only takes a toll on their physical well-being but also leads to poor posture and unnecessary stress. The lack of breaks further exacerbates the situation, leaving them feeling drained and overwhelmed. It’s high time we address this issue and prioritize our health amidst the demands of modern technology. When it comes to office workers, it’s safe to say that many of them spend the majority of their workdays sitting.

Related: How to fix sore muscles after a workout

How Your Massage Gun Can Help

medcursor massage gun
Image: Medcursor

To truly maximize the potential of your massager, it is crucial to follow a few key steps. Firstly, begin your massage experience by setting the device to its lowest intensity level. This gentle starting point allows your body to gradually acclimate to the sensations and ensures a comfortable experience.

As you progress, feel free to make adjustments and increase the intensity as needed, tailoring the massage to your specific preferences and requirements. By adhering to this method, you can fully reap the benefits of your massager and indulge in a truly rejuvenating experience. Sometimes, we find ourselves in a predicament where reaching our lower back becomes a challenging task. In such instances, it becomes imperative to seek assistance from a helping hand. When it comes to managing pain, it’s crucial to be mindful of our movements and avoid any strenuous twisting motions that could potentially exacerbate the discomfort.

Related: How To Use A Massage Gun.

Which Massage Gun Heads Help Relieve Back Pain?

theragun, theragun mini, theragun prime, theragun elite, theragun massager
Image: Theragun

When it comes to selecting the perfect head attachments, it’s crucial to consider a few key factors. The right attachments can make all the difference in achieving your desired look and enhancing your overall styling experience.

Incorporating deep breathing exercises into your pre-massage gun routine can work wonders for enhancing your overall experience. By taking a moment to focus on your breath, you can cultivate a sense of calm and relaxation, setting the stage for a truly rejuvenating session. So, whenever feasible, make it a point to engage in deep breathing exercises before indulging in the therapeutic benefits of your trusty massage gun. 

When it comes to percussion massagers, not all are equal. Some excel at targeting specific muscles or areas of the body, offering a plethora of health and physiotherapy benefits. Therefore, it’s crucial to choose your percussion massager wisely in order to receive the most effective treatment possible.

Pneumatic Head Attachment

Unleash the Power of Precision Muscle Targeting! These revolutionary tools specifically provide unparalleled precision and efficiency when it comes to muscle targeting. Gone are the days of relying on generic workout equipment that fails to address the specific needs of your neck muscles. With pneumatic head attachments, you can now experience a whole new level of targeted muscle activation. These attachments are meticulously engineered to deliver the perfect amount of pressure and stimulation, ensuring that every muscle fiber in your neck is engaged and working. In addition to its primary purpose, this versatile tool can also be utilized to kickstart a soothing massage session for your achy back.

Flat Head Attachment

If you’re dealing with stubborn lower back muscles that just won’t seem to loosen up, I’ve got a game-changer for you. Say hello to the flat-head attachments of your trusty handheld massage gun. These little wonders are about to become your new best friend in your quest for relief. When it comes to optimizing your workout routine, having the right tools can make all the difference. That’s where the firm pressure of this incredible device comes into play. With its ability to start off gently on low settings and gradually increase to higher ones as needed, it’s the perfect companion for both pre- and post-workout sessions. Whether you’re looking to warm up your muscles before hitting the gym or soothe them afterwards, this device has got you covered. Say goodbye to muscle soreness and hello to a more effective fitness journey with this remarkable gadget.

Fork Head Attachment

When it comes to soothing those tense muscles nestled along your spine, look no further than the trusty forkhead attachments. With their unique design, they effortlessly target those hard-to-reach areas on either side of your spine, providing much-needed relief and relaxation. Whether you’re dealing with post-workout soreness or simply need to unwind after a long day, incorporating forkhead attachments into your self-care routine is a surefire way to promote muscle relaxation and overall well-being. While it may require a helping hand to utilize properly, there’s no denying the forkhead attachment’s ability to elevate your exercise game. 

Round Ball Head Attachment

When it comes to reaping the benefits of a massage gun, having the right attachments is key. And one attachment that should definitely be on your radar is the Round Ball Head. Designed to target every muscle group with precision and effectiveness, this attachment is a game-changer for your massage gun experience. The Round Ball Head is specifically crafted to provide optimal relief and relaxation to your muscles. Its spherical shape allows for a versatile range of motion, making it ideal for targeting various muscle groups throughout your body.

Whether you’re looking to soothe your aching back, relieve tension in your shoulders, or ease tightness in your legs, this attachment has got you covered. When it comes to muscle recovery and targeted therapy, the size of the ball joint you choose can make all the difference. While larger ball joints are ideal for tackling those bigger muscle groups, opting for a smaller ball joint allows for a more precise and focused approach when targeting smaller muscle groups. So, whether you’re looking to address those larger muscles or hone in on specific areas, selecting the right ball joint size is key.

Pointed Head Attachment

If you find yourself constantly battling with those pesky muscle knots, then it’s high time you consider investing in a pointed head attachment. 

What Should You Consider Before Buying A Massage Gun?

Image: Addsfit

When embarking on the quest for the ultimate handheld massage gun specifically designed for targeting the lower back, one must take into account a multitude of factors. When it comes to choosing the perfect model, there are a few key factors that should be at the forefront of your decision-making process. First and foremost, you’ll want to consider the type of pressure that your desired model can produce. This is crucial, as different tasks may require varying levels of pressure to achieve optimal results.

Additionally, the portability of the model should also be taken into account. After all, having a pressure washer that is easy to transport and maneuver can make a world of difference, especially if you plan on using it in various locations. So, when making your decision, be sure to carefully evaluate these factors to ensure that you select the right pressure washer for your needs.


When it comes to choosing a massage gun, one crucial factor to take into account is its dimensions. These measurements play a significant role in determining the extent of coverage you can expect from the device. Additionally, they help determine whether the massage gun is a perfect fit for your specific needs. So, it’s essential to carefully consider the size of the massage gun before making a purchase. When considering the purchase of a new device, it is crucial to take into account the specific areas where you intend to utilize it.


While this may not pose a problem during brief sessions or with lighter devices, it can quickly become a tiresome ordeal if you intend to rely on your own hand as a support system for extended periods of time. It is crucial to discover the perfect match that suits your needs. In the manufacturer’s product description, you’ll find all the essential details about the weight of the product. This crucial information may vary depending on the specific massage therapy treatments they recommend or the individual requirements you have.

Ease of Use

When it comes to ease of use, it is an essential factor to consider in any product or service. In addition to being a crucial element of your daily routine, it is imperative to recognize that your massage gun plays a vital role in enhancing your overall performance.

Massage Gun Features

Imagine having a massage gun that not only provides you with a soothing massage but also comes equipped with advanced features like Bluetooth connectivity and customizable settings. With these cutting-edge innovations, you can effortlessly regulate the speed and tailor the massage experience to meet your unique needs. Say goodbye to generic massages and hello to a personalized, spa-like treatment in the comfort of your own home. These state-of-the-art massage guns are revolutionizing the way we unwind and rejuvenate our bodies. So why settle for anything less when you can have a massage gun that caters to your every preference? It’s time to elevate your self-care routine and indulge in the ultimate massage experience. When it comes to selecting the perfect program for your session, there are a variety of options available to cater to your specific goals and aspirations.


When it comes to percussion massagers, speed and power are key factors that determine their effectiveness. The faster and more powerful the device, the greater its ability to penetrate deep into your muscles. Moreover, opting for a high-wattage device can significantly enhance the intensity of your experience. This is primarily due to the reduced time required for the device to heat up before it makes contact with your skin.

One fascinating outcome of utilizing these particular methods is the remarkable sensation experienced by individuals, who frequently express a noticeable release of tension in the neck and shoulder regions. For individuals utilizing low-powered units, it is worth noting that a considerable amount of time may be required for the devices to reach an optimal temperature. This implies that users might have to wait patiently for several minutes until everything is adequately warmed up. When it comes to trying out new exercises, it’s important to take into consideration your muscular stability and strength.


When delving into the depths of any experience, the sensations become increasingly profound, resulting in an enhanced state of pleasure. If you’re looking to give your lower back muscles a much-needed boost, it’s crucial to select the perfect massage gun that not only fits your budget but also packs a punch in terms of amps. By opting for an appropriate and wallet-friendly option, you can effectively stimulate those muscles and experience the rejuvenating benefits that come with them. It’s important to keep in mind the presence of low or medium levels, as they offer a slightly milder yet still satisfactory vibration that caters to the majority of individuals’ requirements.

Where You Shouldn’t Use A Massage Gun

While these handy devices can provide incredible relief and relaxation, there are certain areas of the body where caution should be exercised. When it comes to the safety of using certain devices, one must exercise caution and be well informed. While it is generally considered safe to use these devices, it is important to note that using them on your neck may pose a potential risk of carotid dissection. Therefore, it is advisable to exercise prudence and avoid using them in that particular area. Safety should always be our top priority, and being aware of potential risks is crucial to making informed decisions.

When it comes to utilizing a massage gun, there are certain regions and circumstances that should be avoided. It is crucial to be aware of these limitations in order to ensure a safe and effective experience:

  • Boney Areas of Your Body
  • On injuries, such as bruises or open wounds
  • Where you feel severe discomfort
  • If you suffer from arthritis.

In addition to that, it is highly recommended that you seek guidance from a skilled physical therapist if you happen to be dealing with persistent health conditions like high blood pressure, muscular dystrophy, or severe varicose veins.

Best Massage Guns For Your Back

Here are some of our favorite massage guns for your back.

Theragun Prime

The Theragun Prime is not only multifunctional, allowing you to relieve varying levels of stiffness in a variety of muscles, but it also has a number of amazing functions. The massage gun has a 30 pound max force and a QX65 professional grade motor with quietforce technology to help enhance circulation and release muscle tension without making too much noise. The massage guns deliver tailored massage wherever you need it, no matter how experienced you are, with four different head attachments and five speed settings. If you enjoy technology, you’ll appreciate how the Theragun Prime transmits data to the Therabody app and also recommends therapies based on your responses to a few questions about your interests and lifestyle. Finally, the rechargeable massage gun has a built-in battery that can operate for up to 120 minutes without needing to be recharged. Find out more.

Vybe Massage Gun

The VYBE Pro was created with pros in mind. The device delivers a professional-grade deep tissue massage that is excellent for breaking down knots and relieving aches and pains deep inside the muscles. This high-quality device is also ideal for everyone, with nine speeds, up to 3,400 strokes per minute, and three hours of battery life. The VYBE Pro Massage Gun comes with a stylish and durable travel case, making it ideal for post-workout recovery. The case also comes with eight adjustable therapeutic massage heads, each strategically designed to target specific muscle groups. Find out More.

Ekrin Athletics Bantam Mini Massage Gun

If you want a great compact massage gun that is portable and convenient, go no further than the Ekrin Athletics Bantam, which makes our list of the best massage guns on Amazon owing to its portability. The Bantam weighs only 1.1 lbs., making it a very portable massage gun. It also has four attachable masage heads, three speeds, a ten-millimeter amplitude, and a stall force of up to 35 pounds. It not only has some fantastic functions, but it is also quite pleasant to handle and has a battery life of 6 hours. Find out mode

Scroll to Top