Low back pain is a prevalent health-related concern in the UK and around the world. But it doesn’t necessarily require formal medical treatment. The World Health Organization even released a bulletin reminding global health systems and individuals that physical and psychological therapies work best for back pain.
WHO listed the key challenges of low back pain care in health systems: financial interests of pharmaceutical companies, outdated systems that favour medical care over self-management and deep-rooted medical beliefs. It suggests a major shift from unnecessary medical care to guideline-concordant self-management.
With that said, a thorough self-massage can help with pain relief and relaxation when you feel tense and sore. It’s a matter of knowing the best back and shoulder massage techniques, and equipment that can also help you.
OSIM UK gives you some useful tips on how to give yourself a back massage and relieve back pain.
How do you give yourself a relaxing back massage?
Back pain could be the result of medical conditions like sciatica or a slipped disc. In most cases, however, back pain isn’t serious. It could simply be the result of stress, muscle tension or poor posture.
You can prevent back pain by correcting your posture when you’re sitting and by using a mattress that supports your back properly. It’s important to do regular physical exercise and back stretches to release tension, too. In addition to these preventive measures, you will benefit from learning self-massage techniques.
Self-massage reduces back pain and muscle soreness. It also relaxes your mind and body.
Consider these self-massage techniques that could relieve pain in the lower back and surrounding areas:
Manual Lower Back Self-Massage
Lower back massage doesn’t need equipment. The simplest techniques just require your hands.
- Sit on the floor and cross your legs. Or, sit on a chair and keep your feet on the ground.
- Straighten your back. Make an effort to maintain this posture throughout the massage.
- Place your thumbs on either side of the flat triangular bone at the bottom of your spine.
- Move your thumbs in slow, circular motions. Then, move them up and down the area.
- Feel around for any tense spots. Then, apply pressure on these spots.
- Don’t forget to breathe deeply and evenly while you massage yourself.
Tennis Ball Lower Back Self-Massage
If you have a tennis ball lying around at home, you can use it to relieve lower back tension.
- Lie on your back on the floor, with your knees bent. Then, place the ball under your back.
- Move your body up and down, and side to side. Avoid rolling the ball down your spine.
- Observe particularly tense spots. Place the ball directly on these spots for 30 seconds.
- Add pressure on tight muscles and tense spots by gently moving your body over the ball.
- Roll away from the ball when you’re done. Get up. Then, do a final stretch.
- You can also do this self-massage against the wall. It would involve squatting, though.
Neck and Shoulder Self-Massage
Loosen up your stiff neck and shoulders with a simple yet effective self-massage.
- Fix your posture by dropping your shoulders and tucking your chin into your chest.
- Place two or three fingertips at the back of your neck, where they meet your shoulders.
- Apply firm pressure on the area. Make slow circular movements until the area relaxes.
- Apply step 3 to your right shoulder by using your right hand. Do the same with the left.
- Gently roll your shoulders forward and backward until the muscles slowly loosen up.
- Repeat steps 3 to 5 until your neck and shoulders are fully relaxed and pain-free.
Self-massage techniques cost much less than going to a spa or a clinic. It’s a popular option for individuals who feel self-conscious or uncomfortable about being touched by a stranger.
Self-massage is also less time-consuming than booking an appointment and visiting a professional. On a related note, you can practice these techniques anytime and anywhere.
If you’re looking for an alternative to self-massage that doesn’t involve visiting a spa or a clinic, you might consider investing in a massage chair at home.
What other tools can give you a rewarding back massage?
- You may opt for an electric body massager for the neck, shoulders and back. This is the simplest solution to lower and upper back pain.
- You can focus on particularly tense muscled or sore spots by using a hand-held portable massager. These are space-saving equipment, too.
- You may opt for an electric full-body massage chair or sofa if you want an indulgent whole-body massage in the comfort of your own home.
- You may also consider investing in an electric foot and leg massager if you frequently experience foot, ankle and lower calf pain.
Find relief from chronic back pain.
Alleviate your back pain with one of OSIM UK’s high-quality massagers. Let us help you find the right equipment within your budget. For enquiries, call us today at +44 020 4518 2485 or fill out our online form.