How To Massage Your Own Back
Can I massage my own back? There is no reason why you can't massage your own back. But, just in case you find massaging your own back is difficult, we are going to show you some of the alternatives.
Do You Need To Have Expensive Tools To Massage Your Own Back?
The answer to that is no. There are several simple tools that you can buy when you want to massage your own back at home.
One of the best tools to use is a back massager or a foam roller. Many recommend using a tennis ball, but it is less likely that you will get a good massage when using a tennis ball.
Doing A Back Massage On The Floor
Before you go ahead and massage your own back on the floor, you should put down an exercise mat. Doing so will make the massage more comfortable. You will also find that the foam roller will slightly grip the mat.
Once you have put the exercise mat down on the floor, place your foam roller on the mat. You want to focus on the part of your back that hurts and not massage your entire back.
Massaging your own back for back pain relief when laid on the floor is often difficult. Even with the help of your mat and foam roller, it quickly becomes a bit of a balancing act.
If you suffer from lower back pain, lay down on the floor with the foam roller placed under your lower back. Placing it directly in the curve of your lower back often makes the massage movement easier to control.
Bend your knees and start moving your back gently up and down. It does not have to be a fast movement at all. As a matter of fact, the slower you move, the more you will benefit from the back massage.
Pain In The Upper Part of The Back
When you experience pain in the upper part of the back, place the roller underneath the shoulder blades and once again, move very gently. Often you will find that it is much easier to massage your upper back compared to your lower back.
Continue for as long as it feels comfortable. You don't need to complete a massage all at once. If you are finding the position awkward, you can always take a break and continue the massage in a few minutes.
What If I Can't Use The Floor?
Not all of us are comfortable on the floor. If that is you, there is a great alternative when you use a foam roller.
Performing a self-massage is not always easy. However, you can make it easier by using a wall in your house.
Once again, place the back massager in the affected area. Press against the wall making sure that the foam roller follows the movement of your body.
Bend your knees at 90 degrees and start moving up and down. If your back is placed firmly enough against the foam roller, you will soon notice the benefits of doing a massage in this way.
Massage And Microcirculation
The idea of a massage is to stimulate microcirculation. Think of doing a self-massage as exercising. That means you should not carry on massaging your back for an extended period of time.
Start by doing about ten movements with your foam roller. Take a break and then come back to it. This can be repeated for as long as you feel that you need it.
If you want to speed up your circulation and enjoy more benefits from your self-massage, buy some rosemary or arnica massage oil. Rosemary oil is great for speeding up microcirculation.
Arnica montana is a herb that is well-known for its anti-inflammatory properties. As a topical remedy, it is available as an oil, gel, or cream that you can rub on the affected area. It is also a trusted homoeopathy remedy. Simply place the small pill under your tongue and let it dissolve.
Improved microcirculation will help to reduce inflammation by improving the availability of oxygen in your muscles and tendons. Oxygen is the most powerful antioxidant known to mankind.
What If You Can't Massage At All?
Yes, you may find yourself in a situation where it is impossible to get a massage. In that case, you can try a warm shower or bath.
Soaking in the bath will help to ease backaches and pains. Again, it is a good idea to find out what you can add to your shower or bath to help to remedy your back pain. Arnica and rosemary bath gels will certainly help, but there are other herbs that are effective when they come in contact with warm water.
In the Far East, the herb ginger has long been appreciated for its anti-inflammatory properties. There are countless lotions and potions made from the essence of ginger. But, if you have fresh ginger in your cupboard, you can make your own remedy
In a saucepan, boil up about ten slices of freshly sliced ginger. Let it cool and add it to your bathwater. If you are showering instead of bathing, you can still use this excellent remedy. In that case, add the cool liquid to a spray bottle and spray it onto your back.
Once in the shower, ginger will release a wonderful aroma and soak into your skin. Carry on with this shower and bathing routine for a couple of days. You will soon notice the difference.
The Final Verdict
The final verdict is pretty simple. Yes, it is great to have access to NSAIDs and painkillers. But, at the end of the day, natural remedies and home treatments are often as effective. Take a look at your daily routine and see if you can benefit from one of the ideas on this page.
Back massagers are great. You can go ahead and use your foam roller on other parts of your body when you have finished massaging your own back. The back of the legs and arms both benefit from treatment with a foam roller.
Brought to you by Your Back Pain Relief