Today’s world can be fast-paced and high pressure. We often forget to make time for ourselves. This can manifest itself in our physical and mental health, causing us to feel groggy, achy, and sluggish.
Slouching over a desk, carrying a heavy purse or bag on the same shoulder, typing or even clicking a mouse -- all of these everyday activities can contribute to back pain, neck and shoulder discomfort, and other painful symptoms. These physical stresses may become ingrained in the muscles and connective tissue over time.
Massage therapy helps un-stick these detrimental postural patterns. But it’s not always possible to fit massage into your budget or schedule. Here are a few massage techniques you can do at home to help east the knots in your upper back, lower back and shoulders.
Self Massage: Trigger Point Therapy
You will need:
- A small ball, such as a golf ball
- A carpeted floor
- or
- A folded towel to place on a hardwood floor
Place the ball on the carpeted floor or the towel. Lay down so that your upper back or lower back is resting on the ball -- make sure that the ball is not pressing directly into your spine. Adjust your body positioning until the ball is pressing against a knot in your muscles. Slowly relax your bodyweight into the ball. Lie comfortably. Try to keep the rest of your body relaxed as well.
You should feel pressure on the point where the ball is, but the feeling should not be painful. If the muscle is too tender, or you prefer less pressure, adjust your bodyweight to create a little less pressure. Or fold the towel up a few more times to create a surface with more give.
You should hold pressure on the knot for anywhere from 30 seconds to a few minutes. As the muscle relaxes, you should feel as if the pressure is easing off and becoming lighter. That’s a good sign. It means the knot is unwinding.
Once the knot has released a little, adjust your positioning again to let the ball press against another knot.
Regular Massage Treatment Helps Ease Back Pain
A nice thing about these at home massage techniques is that you can do them anytime. You can do this at night while you’re watching TV, or in the morning before you leave for work. And because it doesn’t cost you anything, you can make it a daily habit. Regularity of treatment is key in fighting off painful muscle tension in the back, neck and shoulders.
Summer Klein - I work as an actress, massage therapist and writer. Other interests include running, yoga, vegetarian/vegan cooking, coffee and ...
