Feeling sore or achy after a massage—especially in the lower back—is common. Your muscles were compressed, stretched, and stimulated, which can trigger a short-term inflammatory response similar to a workout. This “post-massage soreness” (often like DOMS) usually peaks within 24 hours and fades in 24–48 hours. If the pain is sharp, radiates down the leg, or worsens after 72 hours, treat it as a red flag and get evaluated.

Why your back may hurt after a massage

• Deep pressure and trigger points: Firm work on knots and fascia can create micro-tears that heal quickly but feel tender meanwhile. If you prefer firm work, consider a guided deep tissue massage with gradual warm-up instead of instant heavy pressure.
• Muscle guarding release: Long-tight muscles (from sitting, stress, or poor posture) finally “let go,” and the area can feel tired or bruisy for a day.
• Referred pain from trigger points: Work between the shoulder blades can be felt in the neck or low back afterward.
• Circulation and lymph changes: Increased blood/lymph flow moves metabolic byproducts; some people feel heavy or achy for a short time.
• Positioning after the session: Slouching in the car or sleeping twisted can “lock in” stiffness in a freshly worked lower back.

How long should soreness last?

Mild stiffness or tenderness typically appears the same day or the next morning, peaks in 24 hours, and settles within 1–3 days. Anything getting worse after 72 hours, or pain with numbness/tingling, isn’t typical post-massage soreness.

Quick relief tips

• Gentle movement: Light walking, mobility, or easy stretching keeps blood flowing without overloading tissue.
• Warmth (or contrast): A warm shower or heating pad relaxes tight muscles; brief cool packs calm a single irritated spot.
• Hydration + nutrition: Water and balanced meals support normal recovery.
• Gentle self-care: Light foam rolling or self-massage around (not on) the most tender point.
• Plan your next session: Choose pressure 1–2 notches lighter; ask for more warming strokes before deep work. Consider a Swedish massage if you’re new or sensitive, or book targeted athletic work like sports massage if you train often.

When to seek professional advice

• New sharp pain, or pain that radiates into the glute/leg (sciatica-like).
• Noticeable weakness, numbness, or tingling.
• Pain that lasts beyond 3 days or keeps worsening.
• History of herniated disc, recent injury, osteoporosis, or pregnancy with unusual symptoms (ask your provider first and consider a prenatal-safe session).

Prevent soreness next time

• Communicate your preferred pressure and tell your therapist immediately if something feels “too much.”
• Request gradual depth, focused time on problem areas, and breath coaching.
• Space intense sessions; alternate lighter recovery work with deeper therapeutic sessions.
• Support your posture between visits (break up sitting, gentle core/hip work).

FAQs

Is it normal to be sore after a massage?

Yes—mild, workout-style soreness for 24–48 hours is common.

Why does my lower back hurt more after deep tissue?

Heavier pressure creates micro-tears that heal quickly but feel tender.

How can I tell soreness from injury?

Soreness is dull and fades; injury pain is sharp, radiating, or worsening after 72 hours.

Should I use heat or ice?

Use warmth for general tightness; brief cool packs for one hot, irritated spot.

Can massage aggravate sciatica?

If pressure irritates the nerve path, yes—signal the therapist and go lighter or change techniques.

Does hydration help?

It supports circulation and normal recovery; it won’t “flush toxins,” but it helps you feel better.

Can I work out after a massage?

Do light movement; save heavy lifting or max deadlifts until soreness resolves.

What if I bruise easily?

Ask for lighter, slower work and more warm-up to reduce tissue stress.

What style should I book if I’m sensitive?

Start with Swedish or hot stones, then progress thoughtfully to deeper work.

Who should I see if pain persists?

Talk to a licensed provider; you can also consult an experienced massage therapist for a personalized plan.