Health Tips: One of the most susceptible areas to pain in our body is our lower back. You wouldn’t even realize while working throughout your busy schedule when and how you picked this ache. Strenuous activities like heavy lifting or consecutive hours of hard work without breaks can lead to the building up of tension in your muscle tissue which causes severe pain. While medication can help in many instances, getting a good massage from a friend or by yourself can also prove to be really helpful in the short term.
Health Tips: Self-massage instructions for lower back
Have you ever tried to massage your own back when suffering in pain? It becomes a tedious task due to the minimum reach in that area. However, if you have just the right tools for the job, you will be good to go. All you need is two tennis balls or a roller. Once you have the necessary tools, follow these steps:
- Lie down on a hard flat surface on your back and place the two tennis balls underneath your back on both sides adjacent to your spine. In the case of a roller, just place it below your spine.
- Once you have got the tools in place, bend your knees so that your feet lay flat on the floor.
- After getting the position right, you can begin to move up and down slowly with the help of your hands and feet to set the tennis balls or roller rolling.
Note: While doing this exercise, you may be able to pinpoint your main source of pain by exerting a little pressure on the tennis balls or roller while rolling slowly. Focus on the source of pain once you have located it to get relief.
How to give/get friendly back massages correctly
You can lend a magical touch to one of your mates or family members suffering from lower back ache or if you are the one in pain, you can even direct your friend to give you a proper massage. However, since we are not professionals, it is very crucial to remember not to exert pressure directly on the spine since it is a delicate area. Even so, you can learn to massage like a pro with these simple steps:
- Position the person receiving the massage on a massage table or a flat surface on their belly. You can provide added support under pressured areas such as the forehead and chest using pillows.
- Keep the lower back area exposed as the massage should be done directly on the skin. Rub some oil between your palms and apply gently on the person’s lower back.
- Try smooth circular motions starting from the waist in the upward direction by placing one hand on the other.
- Next, you can try to use your thumbs in a circular motion from top to bottom, reaching toward the hip area.
Disclaimer – This material, including advice, provides general information only. It is in no way a substitute for a qualified medical opinion. Take the methods, and claims mentioned in this article as suggestions only; DNP India does not confirm or refute them. Consult a doctor before implementing any such suggestions/ treatment/medicine/diet.
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