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Meet the 21 Muscles Causing Your Back Pain

Updated: Jan 8

OC Pain Relief & Bodywork & TriAthlete Massage Pain Relief for Back Pain.

More than 80% of adults suffer from back pain at some point in their lives. Back pain is the most common job-related injury and considered a leading contributor of missed days of work. There are several everyday activities that you perform without thinking. You sit at your desk, put your shoes on, crawl into bed, or even lift your child into their car seat, all without giving a thought to your back. What most people do not realize is an everyday activity can make or break your spinal health.

The following are some of the most common causes of back pain.
  • Ignoring Your Core - This area of your body is what allows you to rotate, stand straight, twist, and bend. It supports much of your movement. To help make your core stronger, you can perform planks, squats, or lunges to strengthen the muscle groups that support your back and spine.

  • Smoking Affects Your Back - But, cigarettes harm more than just your lungs and heart. They play a significant role in the risk of recurring back problems. The nicotine found in cigarettes restricts blood flow to your disks and vertebrae, causing them to age more quickly and break down more easily. Quitting smoking is the solution to this restriction of your blood flow to your back.

  • Your Footwear Can Hurt Your Back - Shoes without arch support (flip flops to high heals), you are at risk of developing foot, knee, and back problems.

  • Sitting for an Extended of Time & Social Media - The average person spends nine hours sitting in front of a screen. Endless scrolling on your phone while looking down.

  • Sleeping on Your Stomach - When you sleep on your stomach, you apply excess pressure to your muscles and joints. If you have to sleep on your stomach, it would be better to put a thin pillow under your hip area to relieve pressure on your muscles, ligaments, and disks. Also , The firmness of your mattress plays a significant role in back pain.

  • Stress Hurts Your Back - Research has shown that those who suffer from back pain are more likely to be depressed. The reasoning behind this discovery is when you have poor coping skills related to depression, it causes the release of a stress hormone cortisol. This hormone is responsible for making the muscles in your shoulders and back tense, which results in chronic pain.

Sometimes the actual problem is not really in your back even though you think it is. Sometimes it's in another area of the body and the pain is referring to the hip. This is why having a skilled massage therapist knowledgeable in referral pain is important.

  1. Rectus Abdominis

  2. Scalene

  3. Latissimus Dorsi

  4. Iliocostalis Thoracis

  5. Multifidi

  6. Rhomboid

  7. Serratus Posterior Superior

  8. Serratus Posterior Inferior

  9. Infraspinatus

  10. Trapezius

  11. Serratus Anterior

  12. Levator Scapulae

  13. Supraspinatus

  14. Splenius Cervicis

  15. Triceps Brachii

  16. Biceps Brachii

  17. Intercostals

  18. Iliopsoas

  19. Longissimus Thoracis

  20. Iliocostalis Lumborum

  21. Gluteus Medius


See the referral pain below:


Right after your massage therapy, you will likely feel more relaxed and rested than when you came in. The day after your therapy, you may feel a bit sore. This is actually a normal occurrence for many types of this therapy. During a Therapeutic Massage I utilize cross-fiber friction, trigger point therapy, and myofascial release to "work out " the knots in your muscles. Massage it comparable to a strenuous workout, after which your muscles may be sore. Another factor that can cause soreness after this therapy is dehydration. If your muscles are not hydrated enough to be pliable, they will be sore the next day. That's why we recommended being hydrated for your appointment & to drink half your weight in ounces of water after your session.


Book Your session today and lets create a plan to get your out of pain, get your range of motion back and prevent injury.

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