How to Massage Your Own Back at Home: Step by Step Instructions
- 1 Self-massage tools for back pain
- 2 How do you do an upper back massage step by step?
- 3 How do you massage your own lower back?
- 4 FAQ
Do you suffer from back pain? If so, self-massage can be a great way to relieve the tension in your muscles and get relief.
Massaging yourself has many benefits for your health and is an easy way to help with common problems like stress, headaches, insomnia, neck pain, lower back pain, and more.
This article will outline how to massage your own back at home step by step. We will discuss what supplies are needed as well as the benefits of self-massaging!
Self-massage tools for back pain
If you want to give yourself a massage for back pain, the following tools can be used (you don’t need all of these items, just use what is available and choose a suitable method for the tool you have):
How do you do an upper back massage step by step?
Pain in your upper back is usually caused by a muscle strain or sprain. It can also be brought on by having the same position for too long, such as sitting in your car for a long time.
To do an upper back massage step by step with hands only:
To perform a self-massage on your upper back with a tennis ball, follow these steps:
Alternatively, if you have a foam roller:
Perhaps the easiest way to massage your own back is by using an electric back massager machine. These massagers usually come with multiple heads.
Start by selecting one and apply pressure on your back while switching the massager on. Keep experimenting with the different heads until you find the best one that works for you.
How do you massage your own lower back?
The most common reasons for lower back pain are activities that require tight, repetitive movements such as lifting heavy objects or twisting your body for long periods of time.
The below back massage techniques can help to alleviate lower back pain and provide relief from the discomfort.
Lower back massage without equipment:
Lower back self-massage with a tennis or massage ball
Which oil is best for back pain?
The best oil for back pain is usually peppermint oil.
You can also use lavender, lemongrass, or eucalyptus oils for pain relief.
What are the benefits of self-massaging?
Self-massage provides multiple benefits such as improved circulation, better sleep, and reduced tension.
The benefits are usually increased by adding heat to your massage routines such as placing a heated towel on your lower back.
Which massage is best for back pain?
The best massage for back pain is usually a combination of deep tissue and Swedish massage.
You can do self-massage with the same techniques mentioned in this article or you could also find someone to massage your back for you, preferably once per week.
How can I sleep with back pain?
If you need to sleep while experiencing back pain, you can try the following techniques:
How often should I get a massage for back pain?
The recommended frequency of getting a massage for back pain depends on the severity of the pain and your personal preferences.
You can get a massage once per week for 30 minutes or you could also just go by how often you’re experiencing back pain episodes and try shorter massage sessions each time.
How should I lay with lower back pain?
This will be a personal preference. You can try sleeping on your back with straight legs and a small pillow under your knees. This will help to ease the tension on your spine.
If this does not work for you, you can try laying on your side and placing the pillow between your knees.