How To Massage The Lower Back

grayscale photo of persons back

Lower back pain can be excruciating and debilitating, but there are many ways to ease the symptoms of this widespread condition, including massage therapy. Massage is not just enjoyable—it’s also effective at alleviating back pain, making it an excellent addition to any treatment regimen.

But not all back massages are created equal, so it’s important to know exactly how to massage the lower back in order to obtain the best results possible without causing harm or further injury. Here are 10 steps to follow for the best possible lower back massage techniques!

Step 1 – Soak The Towel

Use warm water to soak your towel. This will make it more flexible, but not so hot that you can’t stand it. If you don’t have a towel big enough for both your hands, use a small one and double up by folding it in half. Remember to stretch out as much as possible before using because tight muscles will reduce its effectiveness.

Step 2 – Get the Right Pressure For You

After finding a good area to massage, you will need to apply pressure to it. It is important not to use too much or too little. Use an amount of pressure that feels comfortable, somewhere between ‘firm’ and ‘tender.’ This should depend on your pain tolerance, so there is no right or wrong way.

If you want more pressure, move closer towards your spine. For less pressure, move farther away from your spine. Make sure you don’t overdo it! If you feel discomfort anywhere else but your lower back (e.g., in your legs), stop immediately!

Check with a health professional if you have any questions about safety and massage techniques before beginning massaging yourself.

Step 3 – Apply Hot Towel for a Few Minutes

Taking a moist heat treatment for a few minutes can help loosen up muscle tension. Wet a hand towel in hot water and then wring it out so that it is only warm, not steaming. Place it on your lower back for five to ten minutes and let yourself relax completely into it as you do so.

Don’t put anything else over or under it — just allow your muscles to breathe by being exposed directly to air. If you feel any tingling or burning sensation, don’t be alarmed; these are all good signs that blood flow is increasing to those areas, which means they are getting some much-needed oxygenation (and thus will heal faster).

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Step 4 – Keep Your Body Straightened Out

After you apply pressure, try to keep your body straightened out. Keeping your back flat against a massage table can help, but sometimes there isn’t one available. You can put pillows under your knees or hands to prop yourself up if need be, as long as they don’t push you into an unnatural position.

If you feel any pain when moving around during massage, speak up right away so that your therapist knows something is wrong and can fix it before causing any further damage.

There are even special chairs for giving someone a massage without putting stress on their joints. Consider investing in one of these chairs if massages are regular occurrences in your household or business office.

Step 5 – Reapply the Towel as Needed

It’s a good idea to check up on your towel every so often. Make sure that it is still in place, and that it has not slipped during your time applying pressure. If it has, simply use a fresh towel to re-apply some pressure over your lower back.

You might need to re-wet your towel as well after doing so; just squeeze out any excess water from it and place it over your lower back again. Remember, try to apply gentle pressure and avoid scrubbing as best you can while also staying as relaxed as possible throughout!​

Step 6 – Use a Lighter Pressure After Removal

Once you’ve taken out a mass of knots, you’ll want to massage what remains. Many people continue to use too much pressure after knot removal. Try switching from forceful, firm pressure to lighter, more gentle strokes instead.

Be sure to rub evenly along your lower back in order to relieve any residual soreness or pain. You should never experience pain when your knots are removed and having lingering soreness at a later time is usually a sign that you should see your doctor for further evaluation or treatment options.

However, if you find yourself experiencing sudden or worsening pain following my neck and shoulder massaging techniques outlined here, please seek professional help as soon as possible . This can be dangerous and cause permanent damage if not handled properly.

Step 7 – Breathe Through any Discomfort

As with anything related to your body, there will be some soreness or discomfort at first. That’s just because your muscles are unused to having attention paid to them in a positive way. If you experience any pain, take a break from massaging for 30 seconds, and then continue. Repeat as needed.

By paying close attention to how you feel during and after your massage session, you’ll soon start noticing when it’s causing pain rather than feeling pain as part of normal life. Paying attention can help minimize back pain from occurring in the first place as well.

Step 8 – Apply Natural Oils if Tolerated

Adding natural oils such as coconut oil, olive oil or almond oil to your massage will provide essential nutrients that can help repair dry, chapped skin. These moisturizing oils can also be added to your bath water or used to dilute a more-pungent essential oil blend during aromatherapy massages.

When using essential oils in any kind of massage you should consult a qualified practitioner before using them on children under 12 years old. Oils with high concentrations of camphor, myrcene and terpenes are considered unsafe for use on infants and young children.

Always test new blends on yourself first and never add an unfamiliar oil to an existing blend without professional advice.

Step 9 – Stay Safe and Take Deep Breaths

Don’t forget to roll slowly when you are done. Don’t exert too much pressure on any one area and try to move your body around. This allows for more blood flow and healing of your muscles, tendons, and ligaments. When you’re done, start with Step 1 all over again to ensure that you didn’t miss any spots.

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Step 10 – Roll Slowly When Done

Slowly roll off your partner’s back, gradually releasing pressure as you go. Once you are off their back, use a firm and rhythmic kneading motion to gently squeeze out any remaining oil or lotion. If you have a damp towel handy, wipe away any excess oil and then proceed to pat dry.

You can also drape a dry towel over your partner’s lower back and shoulders while they rest for a few minutes before getting up. As always with bodywork, let your instincts guide you throughout your massage session and don’t hesitate to stop if something feels wrong or doesn’t feel quite right!

Final Word

As you begin to experience back pain, don’t allow yourself to become discouraged. You can take simple steps to get rid of your pain without expensive treatments or surgery. Learning about how to massage your lower back will help you better understand what is going on and how you can deal with it.

Make sure that you keep practicing these techniques over time; otherwise, they won’t do much good when it comes time for real life application. Try these techniques out today and enjoy a healthier and happier life!

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Lynn has been writing at our blog for over two years. She currently writes about topics such as sleep, massage therapy, and cooking. Recently, she has teamed up with other bloggers to write about their life stories. Lynn is also a certified massage therapist who loves to express herself through cooking recipes she finds on Pinterest or food blogs. Lynn's blog is an outlet where she can share her passions with others while encouraging them to live the best version of themselves.

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