9 Best Massage For Lower Back And Neck Pain At Home

We all have the ability to work hard and we all need to relax! This is where the massage comes in! It is a good solution and can relieve back and neck pain and give you peace of mind. People in the US visit massage therapists 230 million times a year and 88% agree that massage can be effective in reducing back pain, especially back pain.

Let’s analyze some types of massages that you can use to relieve neck and back pain. We share these concerns with you and offer 9 types of massages that you can use to relieve tense muscles in your neck and back. There is also a bonus at the end of the article!

Self-massage Techniques

To relax and get rid of shoulder and neck pain with pressure points

9 Best Massage For Lower Back And Neck Pain At Home
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It is effective? Practice and research say yes. It turns out that acupressure and reflexology act to reduce pain in 9 out of 10 studies. You can massage your trigger points connected to your back.

There are many points in your body, so before doing so, consult a specialist. There are some points that you can use to relax your neck, back, or whole body, including your back and neck.

  • Do not hurry, do not hurry.
  • Sit or lie down in a comfortable position.
  • Relax. Take a deep breath and close your eyes.
  • Use firm and deep pressure in small rotary movements or up and down.

Relieve back pain with a tennis ball.

9 Best Massage For Lower Back And Neck Pain At Home
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Back pain can be caused due to numerous reasons that generally include excessive use of muscles and poor posture. To relieve the pain, you can try the massage with tennis balls. To relax your back and relieve pain, you only need two tennis balls.

  • Lie on your back. Knees should be bent and feet flat on the floor.
  • Lift your hips and place 2 tennis balls under your back.
  • Lie still for 60 seconds.

You can play by moving the balls to reach different muscle areas and find different tension points. For example, it can move down and up. Be careful not to roll or press the column on the tennis ball.

Get rid of neck and back pain with a warm towel.

9 Best Massage For Lower Back And Neck Pain At Home
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For this massage, you only need a towel! Simply heat your towel and while it is hot, use it to soothe your back. To do this you need:

  • Take a soft towel and turn it in a thick shape like a braid.
  • Place it behind your neck, holding one end in each hand.
  • Rub the band up and down the neck, applying moderate pressure.
  • You can repeat the treatment 2 or 3 more times.

Soothe upper back pain.

9 Best Massage For Lower Back And Neck Pain At Home
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The muscles in the upper back work hard and sometimes you can relieve tension in them. You need:

Stand straight. Push the left arm slightly down to apply pressure to the disturbing location. Continue applying pressure until you feel the trigger point is released. Spend at least 30 seconds at each point.

Move through the muscles around the shoulder blade and apply pressure to other trigger points. But be careful not to apply too much pressure.

Getting a massage from a therapist


9 Best Massage For Lower Back And Neck Pain At Home
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Shiatsu is part of Japanese and Chinese medicine. This translates into “finger pressure.” This is a beautiful ancient technique! The therapist uses the fingers, thumbs, and palm to exert a variable pressure on the muscle groups, which helps heal and correct internal problems. Use acupressure points on tense muscles to release blocked energy, or Qi.

Hot stone massage

9 Best Massage For Lower Back And Neck Pain At Home
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As the name implies, soft and hot stones are placed at key points of the body, and the heat helps eliminate muscle tension and soften them. The heat of the stones facilitates the therapist’s access to the deeper muscle layers and the elimination of pain.

You can combine this type of massage with others and pamper yourself even more!

Potli Ayurvedic Massage

9 Best Massage For Lower Back And Neck Pain At Home
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Originally from Indian Ayurvedic medicine, Potli massage therapy involves the use of ancient herbs to help relax and heal tissues deeply. It is done using heated herbal bags (called “potli”) along with the rejuvenating oil, rubbing it and applying pressure with the potli on the tense muscle areas. Different herbs have different benefits. It is very relaxing and definitely worth a try!

Thai yoga massage

Many of us may think that this was created in Thailand. But, in fact, it originated in India about 2,500 years ago and only then was it adopted in Thailand. It is a form of dry massage with clothes and involves the gradual stretching of the body along with a basic massage.

The technique finds narrow points in the body and helps relax the muscles with positions inspired by yoga to make them more mobile.

If you want to stretch and wrinkle your body, this is the perfect option.

Deep massage

9 Best Massage For Lower Back And Neck Pain At Home
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Deep massage is commonly used to treat musculoskeletal problems such as sprains and sports injuries. When performing a deep massage, the therapist focuses on the target muscle group to release chronic tension.

Higher pressure is applied to relieve tension using palms, forearms and even elbows.

Important: This should only be done under the guidance of an expert therapist.

Swedish massage

9 Best Massage For Lower Back And Neck Pain At Home

Swedish massage is for people new to massage and helps to relax the whole body. During this massage, therapists use kneading, passive joint massage, long movements, and deep circular movements.

These techniques aim to relax it, stimulate nerve endings and increase blood flow and lymphatic drainage.

Important: Before the session, consult your massage therapist to customize the massage according to your specific needs.

What kind of massage do you prefer? Please write your choice in the comments below!


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