How to massage the back and spine at home, techniques

??How to properly do a professional back massage at home??

With a back massage you can get rid of fatigue, relieve tension after a difficult day and pain, improve posture and reduce the symptoms of certain diseases. If there are no contraindications, sessions can be performed every day or every other day. To achieve quick results at home, you must follow the sequence of massage techniques and the basic rules of the procedure.

Structural features

Before you begin to study the methods, you need to familiarize yourself with the anatomical features of the structure of the spine, the location of the organs and tissues of the massaged area.

There are two types of layers - superficial and deep muscle. As a rule, the deep muscles are subject to special stress. To reduce tension, they use pressure and kneading with fingers with weights.

It is also the most reflexogenic system of the human body. A therapist from the Russian Federation was able to identify zones that are located on both sides of the body, corresponding to the location of the internal organs. Therefore, when working on selected areas, a visceral effect occurs on specific internal organs. And this, in turn, activates their work.

The spine contains an important canal that contains the spinal cord. Between each pair of vertebrae there are roots and trunks of nerves. Therefore, in the paravertebral zones, the rest of the body and internal organs are affected.

There are also a large number of vessels that are connected to each other, with the exception of the scapular part. Therefore, when carrying out therapy, the direction of the lymphatic channels and the accumulation of lymph nodes are taken into account. Massage movements are performed from the upper back down to the inguinal lymph nodes.

Acupressure

The acupressure technique involves rhythmically stroking the back. Perform the movements back and forth, moving from the lower back to the neck and back. When massaging a specific point, pressure is applied to the problem area using circular movements.

With deep pinpoint squeezing, the pressure and impact on the problem area increases. The procedure is performed with bent knuckles. It is recommended to gently press on the points and hold your fingers for 2-3 seconds.

Indications

If there are no contraindications established by the doctor, therapy can bring the body not only recovery, but also relaxation. You might think that the hands of a specialist only affect the superficial layers, but by pressing on certain points, the internal organs can be healed.

Therefore, the procedure is prescribed in order to:

Improve blood circulation. Problems with veins and capillaries in the muscles are eliminated, as a result they are saturated with more oxygen and nutrients, resulting in a reduced load on the heart.
Improve muscle condition. Problems with fatigue, tension and muscle spasms will be eliminated. Additionally, constricted vessels and sensitive fibers are released.
Speed up metabolic processes. To do this, the temperature in the massaged tissues increases zonally.
Speed up the functioning of the nervous system. To do this, the level of the hormone cortisol, otherwise called the “stress hormone,” decreases.
Provide a reflex effect on the chest and abdominal cavity. For this purpose, biologically active points are specially irritated.
Remove the clamps and get rid of inflammation. For this purpose, special techniques are used, which will be written about in a separate block.
Relieve pain syndrome. To do this, the production of endorphin in the body is stimulated. During the entire procedure, the person feels complete relaxation and pleasant tingling sensations.
Improve the functioning of the central nervous system. To do this, it affects sensitive receptors located under the epidermis.
Improve the condition of the epidermis. It is not necessary to go to a cosmetologist or gastroenterologist to improve the condition of the epidermis. A few trips to a specialist are enough, who, using simple means and his own hands, will improve the functioning of the sebaceous and sweat glands.
Relieve pain in the neck and lower back.
Help solve problems with migraines, arthritis, myositis, etc.
Relieve the consequences of fractures of the spine, hips and other bones.
Help in the complex treatment of gastritis (where diet is used together).
Get rid of obesity and cellulite.

Also used in the treatment of depression, decreased immunity, diabetes and respiratory diseases. In fact, therapy is universal in the treatment of many problems of the human body; for this it is important to know the points on the body, by clicking on which you can improve your health.

When massage is indicated and contraindicated

Massage of the neck, back and lower back is considered a method of complex therapy for diseases of the musculoskeletal system. Therapeutic massage courses are indicated for:

constant pain and stiffness in the back;
osteochondrosis and radiculitis, scoliosis and other diseases of the spine and back;
recovery from injuries;
neuroses;
chronic stress and chronic fatigue syndrome;
stroke;
decreased immunity;
insomnia.

For preventive purposes, massage sessions are carried out with a sedentary lifestyle. The benefits of back massage on the body are:

improving tone, contractile function and elasticity of muscle tissue;
eliminating swelling, pain, spasms;
stimulating the restoration of cartilage tissue of intervertebral discs;
improving or restoring joint mobility;
improving the functioning of all internal organs;
improving the trophism and protective function of the skin;
activation of metabolic and regeneration processes;
reduction of subcutaneous fat deposits;
improving the movement of biological fluids;
restoration of emotional state.

Regular sessions relieve stress and emotional blocks, promote relaxation and improve concentration and performance. Massage for ankylosing spondylitis is used to relieve muscle spasms and warm up the lumbar, thoracic and cervical spine.

Session restrictions

Contraindications to the procedures include:

acute inflammatory processes;
active form of tuberculosis;
chronic diseases of the blood and blood vessels, kidneys;
infectious and fungal infections of the skin and nails;
mechanical damage to the skin;
oncology;
acute mental disorders;
fresh injuries to the spinal cord or brain, spine;
chronic osteomyelitis.

Sessions are not carried out at elevated body temperature, accompanied by a feverish state. Foot massage on the back is contraindicated for spasms of the spinal muscles, poor circulation and tissue numbness. Also, massaging with legs is prohibited for intervertebral hernias, scoliosis and advanced forms of osteochondrosis.

Contraindications

The procedure promotes changes in the body, but they may not always be positive due to certain characteristics of the body.

That is why it is imperative to list the list of contraindications:

inflammatory processes of any type (complications, acute);
bone tuberculosis;
hepatitis, HIV;
oncology;
uterine fibroids;
diseases associated with heart function;
bleeding;
poisoning;
problems related to the kidneys or gallbladder;
sharp pain in the chest area.

You should pay attention to places with moles, warts, wen, and fresh wounds. In this case, you need to carefully massage the affected areas.

How does a relaxing massage affect a person?

A general relaxation massage of the whole body helps to relax muscles, eliminate heaviness and fatigue in the legs, remove nervous tension, achieve positive emotions and restore vital energy flows.

This is not only a way to relieve stress after a working day , but also an opportunity to bring your state of mind into harmony with your thoughts and become more resistant to stressful situations. It is the restoration of a positive psychological background that allows you not to fall into nervous disorders, which in turn leads to heart problems.

Relaxing massage has a positive effect :

on brain function;
peripheral system;
improves muscle condition;
prevents nervous disorders and related diseases (insomnia, migraines, depression, etc.);
activates the circulatory system;
improves the functioning of the drainage system of our body by activating lymph, thus enhancing metabolic processes.

The human body is a complex interconnected mechanism, which is why the positive sensations of a relaxation massage have a beneficial effect on the overall health of the entire body.

Positive emotional effects also play a big role. You yourself may have noticed that we often lack pleasant tactile sensations, the usual human warmth of hands. A relaxing massage solves this problem, allowing you to enjoy simple touches and restore a positive background from past nervous shocks.

Execution options

To correctly implement the different methods, it is necessary to decide what goals are included in the therapy.

That is why there are 5 types:

Medicinal. If doctors have established the presence of diseases, then you can resort to using the services of a specialist.
Relaxing . Suitable for those whose muscles are under constant tension. Additionally, it will help increase the level of immunity and improve the condition of the skin. If you used to get sick often or notice rashes, you can forget about them.
Reflex. Aimed at analgesic effects and improving the functioning of internal processes. This is done by clicking on certain points that are associated with them.
Sports. Designed specifically for athletes. It is carried out during or after competitions to avoid injuries due to an accident or overheating of the body, in particular the ligaments from stress, and also helps to increase endurance.
Cosmetic. Created specifically to eliminate skin problems and has a rejuvenating effect.

Indications for massage

Relaxing massage is universal; it can be used by people of all ages, regardless of age and gender. It will be useful to people with problems such as:

chronic fatigue;
physical tension and high muscle tone;
viral colds (acute respiratory infections, acute respiratory viral infections, influenza and others);
aging and sagging skin;
diseases of the digestive system;
diabetes;
stress, nervousness and other nervous system disorders

But even such a common and harmless type of massage has its contraindications, under which it should not be performed:

Recommendations for implementation

Each type of back massage has its own techniques and recommendations. We will talk about them so that everyone can immerse themselves in the topic as deeply as possible.

Let's start with preparing for the session, what a specialist should do before starting:

Prepare a place for the patient in advance. Put on a disposable diaper, bring oil and a towel.
Ensure a comfortable temperature for staying in the office.
Wash your hands thoroughly and trim your nails to avoid infection.
Apply special oil to your hands to make them softer and easier to glide over the skin.
The session time should be 30-40 minutes.
Hand movements are necessarily directed towards the blood flow.

Impromptu massage

At home, you can take a jar that will be convenient to roll with two palms. Then pass the jar over the warmed muscles, applying slight pressure. You can use honey, which will warm up the skin, increase blood flow, and cleanse the pores.

For back massage, you need to choose hypoallergenic creams and gels; baby oil without additives is best. To relax, use music, and choose sheets and towels from natural fabrics.

Thanks to a systemic massage, you can relax, remove tone in the back area, reduce the amount of salts and improve your overall mood. Take care of your health and enjoy back massage at home and in the salon.

General technique

First of all, it is necessary to place the patient on a hard, flat surface on his stomach. Place towel rolls on both sides next to your stomach and shins. Cover your legs up to the ankles with a blanket.

Next, follow these steps:

Start with light strokes. Pre-apply the oil to your hands for better glide, rub first over your hands and then over your entire skin in a circular motion, starting from the bottom, from the lower back and ending with the cervical region. Repeat the procedure about 3-4 times.
Deep strokes. This refers to the massage therapist’s hands being tightly pressed to the work area. Pay special attention to your palms and fingertips, because they will do most of the work. Do not forget that your hands should not be taken off the surface.
Work the areas that do not extend into the spine. Be sure to perform movements from the tailbone to the shoulder blades. The procedure is repeated up to 3 times.

At this stage, the muscles warm up, so movements should be continuous. For greater convenience, place one hand behind the other, as if pushing the one in front.

Classic back massage lesson:

Trituration

This is done as follows:

1. Alternate strokes . This is done to work the muscles more thoroughly. Place one hand on top of the other and slowly apply pressure to your working hand. The entire hand should be involved in the process so that the patient feels the effect of the work done.

2. Rubbing . Performed with the palm and its side, additionally apply effort with the phalanges while clenching your hand into a fist. These are the parts that are recommended for warming up.

There are three main elements among rubbing:

comb-shaped - this means clenching your hands into fists, as well as alternately running your fingers over all accessible areas of the skin;
sawing is placing straightened palms on the ribs, in this position, without leaving the skin, they are passed along the surface so that the hands go in different directions;
puncturing - movements are carried out along the entire spine from top to bottom.

3. Repeat steps . Perform actions carefully if a person is diagnosed with intervertebral hernia.

4. Perform push-ups. When doing push-ups, the effect of aggravating actions is created in order to better feel the muscles.

Photos of back massage techniques:

Kneading

It's done like this:

Kneading. Basic elements include shearing, pressing, rolling and felting. Muscle work is provided.
Massage movements must be performed on the back with the entire palm and alternated with a clenched fist.
Gentle action. Move towards the shoulder joint with smooth movements, without jerking, repeat these actions 3 times. Then clench your hand into a fist and squeeze 3 to 5 times.
Hands in a parallel position to the work surface. Grab a small fold of leather between your hands and squeeze it, and then press on the worked parts with the heel of your palm and your fists.
Reception with fingertips. The main block is completed and now you can move on to softer methods. The technique is performed with the fingertips - the skin is grabbed in the lumbar area and slightly pulled back, without causing the person a feeling of discomfort. Repeat 2-3 times.

All the basic back massage techniques in four pictures, basic techniques:

Massage of the shoulder blade area

This is done as follows:

Blade area . Pay special attention to this place - work in the starting position, with your arms along your body and with your arm extended back.
Continue with comb-like rubbing . The phalanges of the fingers and the bases of the palms are used.
Bring your hand back . The person should not experience pain. The main task is to warm up the muscles around the shoulder blade. It is important that the person remains in a relaxed state.
Study of areas. Among them are the spinal column and shoulder blades. Use ridge movements when working and periodically press the phalanges of your fingers onto the surface. Perform 5-7 repetitions.
Do some kneading. To do this, return your hand to its original position and work the area with the base of your palm. Gently pull back the skin and knead the area. Repeat the procedure on both shoulder blades and finish with stroking.

Vibration technique

Now you should move on to the last step:

Use effleurage, patting, and chopping. When performing, your hands should be clenched into a fist and your hands should be relaxed. Perform movements in the kidney area so that the person does not experience discomfort.
Ease of movement. Aimed at complete relaxation, move your hands from the shoulder blades to the lumbar region. Repeat the procedure and now move your hands from your tailbone to your collarbones. A goosebumps effect should appear, which serves as additional relaxation.

Back massage, all techniques step by step in pictures:

To complete the procedure, lightly tap the entire back area. You can use the radial side of your palm and work your back. Be sure to move along the line of the muscles, ending with light strokes. In general, the procedure can take about 40 minutes, 15 of which are allocated for kneading.

General principles of back massage

Mastering a simple back massage is quite easy.
The massage technique for men and women is not fundamentally different. After studying the theory, you should definitely watch free videos with lessons that show how to correctly do certain movements. At home, a novice masseuse or massage therapist, as well as any non-professional, can only do a general relaxing massage. Therapeutic massage service should be ordered only from people with medical education and extensive experience. The effectiveness of a back massage largely depends on the position in which the patient is located. It is important to remove the load from the muscles as much as possible, so two poses are considered classic:

The person being massaged lies down on a flat, elastic surface (it should not be too hard or soft), stretches his arms along his body, turning his palms up. The head is positioned at the same level with the body (the use of a pillow is strictly prohibited) and turned to the side, preferably towards the person performing the massage. This will make it easier for the massage therapist to observe the patient’s reaction and identify the most problematic areas.
The person being massaged sits on a chair “astride”, that is, facing the back of the chair. Your arms should be folded on your back and your head should be bowed on your hands. If you feel discomfort, you can put a small pillow under your arms.

Back massage is performed in three zones: collar, central and lumbar. The beginning of the collar zone lies at the base of the skull, and the end above the shoulder blades. The central zone begins at the upper edge of the scapula and ends at the level of the lower pair of ribs. Lumbar area - from the lower pair of ribs to the tailbone.

Each element of the massage always begins with the lumbar region and then moves upward. In the final part of the procedure, the emphasis is on the neck.

In general, a classic back massage usually lasts 25-35 minutes.

The massage will be more effective if more attention is paid to problem areas during the process. Problematic areas include areas where massaging causes discomfort for the patient or when the muscles remain dense and hard to the touch even with maximum relaxation. Back massage promotes weight loss, but for this the procedure must be carried out regularly and at least 10 repetitions in each course. A honey massage will help speed up the weight loss process, provided that honey does not cause allergies.

Before starting the procedure, the massage therapist must wash his hands with soap and wipe them dry with a towel. Then you need to use a rich cream or special massage oil. These products will improve glide and prevent injury to the skin.

Adding 1-2 drops of essential oil to the cream will create an additional therapeutic effect and help you relax better.

Sometimes a regular back massage can be replaced with a cupping massage. However, cupping leaves marks on the skin that can disappear within 2-3 weeks, and therefore girls and women, as a rule, prefer manual massage.

Massage of different departments

Modern professionals believe that in order to feel better, it is necessary to work on all parts of the back, and then move on to specific ones that address the main problem.

Therefore, the following stand out:

Lower thoracic section . All movements are performed from top to bottom from the center of the back, stroking, kneading, and squeezing techniques are used. Additionally, you can use swatting. The procedure should be stopped if the patient suddenly feels discomfort.
Shoulder blades . For comfort, place the patient's hand on the lower back and lift the shoulder with your hand. Using your fingertips, knead the area between the shoulder blades and the spine. Don't forget about your shoulders; they should also be warmed up using circular movements.
Collar area. This means working on vertebrae 1 to 6. Here you will need to use less intense actions, since the area is delicate and under no circumstances should you apply too much pressure. Move along the usual path - from the center to the sides and down. Use standard techniques of stroking, squeezing, etc. Finish the procedure by lightly tapping the skin with your fingers.
Small of the back. Movements are carried out from the center of the lumbar region to the sides. Standard techniques are used. After them, shock and vibration techniques are performed. The procedure takes 5-10 minutes. If this is a medicinal type, then the recommended time increases to 20 minutes.

All sections are treated carefully and without very strong pressure, so as not to harm the patient.

Basic techniques of massage movements

Stroking

This is the start and finish of any massage procedure that is performed by hand. Stroking relaxes and soothes the muscles. It helps the massage therapist assess the degree of muscle tension and slightly increase the skin temperature. Stroking is performed over the entire surface of the palm. It presses tightly against the skin of the back and moves smoothly over the entire area of the massaged area. In some cases, stroking is performed with a hand clenched into a fist, and individual small areas are massaged with the back of the initial phalanges of the fingers.

Trituration

This is a stronger and more energetic movement compared to stroking. Using the palms of both hands or the pads of your fingers, you need to massage your back in spiral or semicircular movements. Rubbing can reduce salt deposits, swelling, bruises, relieve muscle tension, and improve blood circulation. This technique usually causes the skin to turn red and its temperature to rise.

Kneading

The main of the basic movements. Kneading must be done with both hands, paying attention to each muscle group separately. This movement makes the cardiovascular system work more actively, and helps remove metabolic products from the tissues.

Pat

Strong and intense palm pats cause the back muscles to contract. Typically, red spots appear on the skin, and then the entire back turns dark pink. Patting irritates the nerve endings. The massage therapist should bypass the shoulder blades and spine, as well as the kidney area. Patting improves blood circulation.

Vibration

Vibration is aimed at improving metabolic processes in tissues, as well as the distribution of subcutaneous and intramuscular fluid. The palm must be placed on the desired area, and then begin intense small movements, continuing for 15-20 seconds.

A massage course at least once a year is mandatory for those who constantly experience stress and also lead a sedentary lifestyle.

What to remember when performing

This is important so as not to harm the person during the procedure:

work only muscles and soft tissues, never touching the spine;
you must breathe deeply and evenly to fully concentrate on the process and control your own actions;
Allow at least 1 minute to work on each small area;
If, when pressed, the person reports that they are experiencing a feeling of discomfort, then move to a nearby area and pay attention to it.

Self-massage of the upper back

To warm up your back, you need to make several rotational movements with your shoulders, 4 times forward and the same amount back. Next, perform tilts, rotating your head. Actions must be performed smoothly and carefully.

Lower your head down, stretch your chin to your chest, then back, without throwing the back of your head far. Repeat 4 times, then tilt your head left and right, alternately.

Such movements will help disperse the blood and relax the upper back. Now you can move on to lifting the shoulder apparatus. To perform the procedure, place your chin on your chest, while inhaling, raise your shoulders as high as possible, and as you exhale, relax and lower your shoulders.

To stretch your back muscles, place your palms on your upper back with your elbows in front of your face. Then take a deep breath, and as you exhale, use your palms to pull the trapezius muscles upward.

During each task, you need to breathe in time with your movements. If you feel pain, stop the procedure. Try easier tasks. For advice on your health status, contact a specialized doctor.

Selection of special means

For the procedure you will need:

Massage chair. Can be purchased at any specialty store. If the procedure is carried out at home, then a medium-hard bed is suitable.
Butter and cream . Among the creams, children's ones are suitable; these are universal options. Oils – almond, shea, avocado, grape seed, hemp or argan. Essential oils are added for aroma, which in addition do not clog the skin, which means that after the procedure it will not be clogged and will be able to recover.
Towel . A simple towel that is usually used for washing will do.

Back massage is a complex process that includes many techniques. To learn how to do it correctly, use the instructions described above. And, remember that it is important to perform all actions slowly, carefully, so that it takes at least 1 minute to work on each area.

Basic techniques and movements of a relaxing massage

The relaxation technique was specially developed to achieve the main goal - to get rid of nervous and physical tension. For this purpose, various methods of influence have been created using basic movements:

Kneading . The impact is carried out with two hands and fingertips with light pressure.
Stroking . It is carried out with the palm or edge. Used at the beginning and end of the procedure.
Patting . The impact is focused on a specific area of the body, and is carried out through small strikes with the palms.
Rubbing . Move your palms over the skin in a zigzag direction.
Pinching . The action is carried out on a separate area of the skin with a slight pull and slamming.
Vibrations . Quick circular movements over the skin with your palms.

Depending on the technique and type of relaxing massage, the set of movements is selected individually .