If you're feeling tense or in pain, massage therapy may help you feel better. It has a lot of physical and mental benefits, including pain relief and relaxation.
Fortunately, you don't always need to see a massage therapist to reap the rewards. For some types of ailments or just for fun, self-massage can also be beneficial. If you want to try self-massage for pain relief, here are some of the best and safest self-massage techniques to try at home.
What are the self-massage techniques?
"Self-massage uses your hands, tools, or objects to work on sore muscles and adhesions as opposed to seeing a licensed massage therapist or one who specializes in bodywork," explains Elliott Ledley, a New York City-based massage therapist.
During a self-massage, you can use your hands or other tools to control your muscles. This involves kneading the skin and applying pressure to certain areas.
Choosing some self-massage techniques can be a helpful way to soothe tension and relieve pain caused by bad posture or even some chronic conditions.
To get started, you can use one of the popular methods below.
Use your hands to massage the head, neck or feet
Using your hands is a great way to self-massage your neck, reflexology foot, or self-head massage. These areas are easy to reach and don't require a lot of pressure, making them easy to massage with the hands.
Use a foam roller to massage your legs, back and buttocks
A foam roller is a useful tool for relieving muscle pain in:
- calves
- hamstrings
- Thighs
- gluteals
- lower back
- iliotibial band (IT)
Simply place the roller on the floor and place the object on top of it. Then move the object back and forth over the roller.
Use a tennis ball to massage the shoulders, back and chest muscles
A tennis ball or golf ball is great for hitting hard-to-reach muscle groups like the shoulders, mid-back, or chest muscles. Use the floor or a wall and roll your body over the ball.
Make sure to be very gentle if you are using a golf ball. You'll want to use light pressure because of the hard surface.
Using specially designed self-massage tools
There are a variety of other self-massage tools designed to target specific muscle groups more precisely. These include:
- Neck and shoulder massager
- massage guns
- Cold rollers or cryotherapy
- Back massager
- hot massager
What are the benefits of self-massage?
Self-massage is a simple and relaxing way to enjoy the benefits of massage therapy. As a DIY method, this can be done in the comfort of your own home.
Like massage in general, self-massage may help relieve:
- pressure
- anxiety
- headache
- digestive disorders
- Muscle strain
- Muscle strain
- pain
When included as part of an overall treatment plan, self-massage may also help manage chronic conditions such as fibromyalgia or arthritis. However, it should not replace usual medical treatment.
Additionally, if you receive a professional massage, self-massage can maximize the benefits and provide relief between sessions.
Also read:
7 new ways to take care of the skin around your eyes in 2023
Benefits of self-massage for a massage therapist
Although self-massage can be an effective way to relieve muscle tension, many people find that it simply doesn't compare to getting a massage from a professional.
This is because when you massage yourself, you need to activate some muscles while trying to relax others. When you receive a massage, the whole body can relax.
However, there are some benefits to self-massage over professional massage. These include:
- Self-massage is less expensive. Self-massage is practically free. While you can buy some tools, you can also perform a self-massage using just your hands.
- You know your body. Although professional massage therapists are trained in anatomy, sometimes you are the one who knows your body best. With self-massage, you can focus on the areas of your body that are causing you pain.
- Self-massage is a great way to revitalize and rejuvenate the body. Muscle massage helps stimulate blood flow and circulation in the body.
- Professional massages often don't resolve stress in the long run. Getting a professional massage can help relieve stress for a few days, but many people find that the pain and discomfort return after a week or two. For most people, getting a weekly massage is not an option. Learning some self-massage techniques can help you relieve stress between professional massage sessions.
The best way to keep your body stress-free? Use a combination of self-massage and professional massage therapy.
"As a massage therapist, I suggest self-massage and stretching between appointments," says Ledley. “Being able to stretch and massage the body safely can help prevent pain and discomfort.”
What types of pain can self-massage help?
Self-massage may relieve minor types of pain, including pain in:
- head
- neck
- shoulders
- abdomen
- upper and lower back
- gluteals
- properties
If the pain is from a swollen muscle, you may also be experiencing nerve pain. This can happen when a muscle presses on a nerve. But by using self-massage to relieve muscle pain, you may reduce nerve pain, too.
Below are self-massage techniques for common types of pain.
neck pain self massage
Neck pain often results from overuse and poor posture. This can happen through everyday activities, such as hunched over a laptop or phone, or reading in bed without proper neck support.
If you feel tightness and pain in your neck, try this therapeutic self-massage technique. It may also be useful if you have knots in your neck.
Self-massage for headaches and tension pain
If you suffer from headache pain, self-massage may help release tension and increase relaxation. This can be especially helpful if the headache is caused by stress.
Here is one way to do a head massage.
Self-massage to get rid of constipation
Constipation can cause abdominal pain and discomfort. Although constipation can be treated with laxatives, abdominal self-massage may also help.
This type of massage provides relief by stimulating bowel movements. It can also reduce bloating, cramps, and abdominal distress.
To perform a self-fisting massage, follow the steps below.
Drinking more water, eating enough fiber, and exercising regularly can also help relieve constipation.
Back pain self massage
Back pain is a very common condition. It can have many causes, including but not limited to:
- Muscle tightness or spasms.
- nerve irritation
- disk damage
- structural issues
Gentle forms of exercise, such as walking, yoga, or certain types of stretching exercises may help relieve back pain.
Using over-the-counter pain relievers and applying heating pads or cold compresses to your back may help. Massage may also provide some relief, including self-massage.
Here are two ways to try to treat back pain:
Lower back self-massage
This self-massage for lower back pain works just as well as a lower back massage. You don't need any equipment.
Alternatively, you can try this massage on a chair. Make sure your feet are planted on the floor and you are sitting up straight.
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