Back pain is not as simple as a little soreness now and again. Its severity undoubtedly ranges; however, it comprises a large portion of work absences and often derails one’s everyday life. Because your back carries most of your weight and stress from the day, it can end up straining your back muscles – something none of us want to happen.
Symptoms may occur acutely (i.e. a couple of weeks or less) or chronically (up to months). In any case, there are tips and tricks to treat your pain. Suppose it is severe enough to interfere consistently with your daily social activities. In that case, we advise you to seek professional help, as medical professionals often have the tools and education to properly treat such pain.
Although they will likely suggest bed rest and a hot or cold compress to manage the symptoms, massage therapy for your back can offer up bouts of relief as well. Massages go well with neurological physiotherapy, creating an effective treatment for your back pain.
If you want to alleviate your pain with massage, look no further! Keep reading to discover the best massage techniques for lower, middle, and upper back pain.
Lower back massages
Position the massage receiver on a massage table, mat, mattress, or any surface that is solid but not painful to press into. They should be lying on their stomach and wearing something loose fitting to ensure that you (the massager) can contact the skin of the lower back directly. Place a pillow under the sternum, a rolled towel under the forehead, and another under the ankles. Then, massage oil into your hands, spreading it over the person’s lower back in a smooth layer.
Once the person you are massaging is all prepped, you can try several techniques on their back to discover what works for them. Make sure to massage each back side individually for the best experience.
First, extend your arms and place one hand on top of the other on your back. Then, make circular motions of their back, pressing deeply and firmly. You could also use your thumbs to circle their back instead, allowing for a more concentrated pressure. Another technique you could try is knuckling. Make fists with your hands and rub your knuckles from the middle of their back down to their hip area, making sure to avoid the spine.
If you want to massage your back, try lying face up on a mat or a similar surface. Then, place two tennis balls under the middle of your back on both sides of the spine. Bend your knees, placing your feet flat on the floor. Begin moving your body up and down, allowing the tennis balls to roll along your lower back. This also works with a foam roller for less concentrated pressure.
Middle and upper back massages
Your upper back is defined as the space between your shoulder blades, along your upper arms, and on your neck. Similar to the lower back massage, there are several different ways you could go about massaging somebody else or yourself.
For a deep tissue massage on yourself, a massage tool (such as a massage cane) may be needed to press deeply into the area. Applying pressure in the areas you feel the most tension and gradually lowering the tension as you move down the back is a technique many uses to alleviate aches.
When massaging somebody else, use the whole hand and move from the shoulder blades to the neck, gently bringing the hands down the outside of the back.
General massage techniques
There are other massage techniques that can help back pain.
Petrissage massages
Petrissage is a massage technique that uses circular strokes with greater pressure. To make your short, circular strokes, you could use the palm of your hand, your fingertips, or your knuckles to apply deep pressure. Ensure that you focus on the whole of your back, rolling and pressing to enhance circulation.
Tapotement massages
Tapotement is another type of massage technique which consists of brief, repetitive actions. Using cupped hands, the side of your hand, or your fingertips, gently but quickly press their tissue, repeating across the entirety of their back.
Fanning massages
Fanning techniques are another way to release tension in your back muscles. When applying this massage technique to somebody else, position yourself at their head while they lay on an elevated surface like a massage table.
Then, place your thumbs at the top of their back on either side of their spine, pushing gently towards their lower back, angling your pressure towards their feet. Ensure that you are massaging around the spine rather than on it.
Twisting massages
Although unconventional, twisting can do wonders for pain and aches. To do this massage, stand at the side of their body and reach around to their far hip with one hand. The other hand should remain at the hip near you.
At the same time, use your hand nearest you to push away while using your hand further from you to pull towards. Essentially, you are pushing and pulling in opposite directions. Continue this stroke up their back until you reach the shoulders, repeating on the way down.
