Benefits of self-massage
It is a simple, convenient way to enjoy the benefits of a massage. It can easily be done in the comfort of your home. It helps to ease stress, anxiety, headaches, muscle strains and tension and pain. When made part of a proper treatment plan, it might help with conditions like arthritis as well. Self-massages can be done at home and thus is a more prolonged treatment than visiting a massage therapist frequently.
Self-massages go a long way in easing pain in the head, neck, shoulders, back and hips. Not only can it help in relieving muscle pain, but also nerve pain that can be caused when a muscle presses against a nerve.
Massage for neck pain
Poor posture is one of the biggest reasons for neck pain. It can be caused by hunching over a laptop or phone for long hours or even reading in bed without adequate support. This technique helps if your neck feels tight or even if you have a knot in your neck.
Start by lowering your shoulders away from your ears while straightening your neck and back. After having located the painful areas, press them firmly with your fingers. Move them in a circular motion and repeat in the opposite direction.
Massage for headaches
A massage helps you relieve tension and provide a lot of relaxation. It may be very useful if stress is the reason for your headache. Lower your shoulders and straighten your neck and back. Place the pointer and middle finger of each hand in the center of the base of the neck. Apply little pressure and then slide your fingers outwards and downwards. You can also move your fingers in small circular motions.
Massage for back pain
Back pain can be caused by muscle strains, disc damage, nerve irritation or even structural issues. Walking, yoga or specific stretches can also help ease back pain.
- Lower back massage – Sit on the floor with your legs crossed and straighten your back. Place your thumbs on the flat triangular bone at the bottom of the spine. Now, move your thumbs in small circular motions.
- Tennis ball massage – Lying on top of a tennis ball is also a good massage technique. The pressure of the ball can help relieve the pain. Lie on the ground with your knees bent. Now, place the tennis ball directly under the tense spot. You can gently rotate your body to lean on the ball. This adds more pressure.
However, if your pain persists it is best to see a doctor. You can end up doing yourself more harm if you do not know what is causing your pain. Self-massage may not be the best approach if you are suffering from fractures, burns, wounds, bleeding disorders, severe osteoporosis or cancer.
