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This article was co-written by Will Fuller. Will Fuller is a massage therapist and health educator based in San Francisco, California. Will works for the Center for Sports and Recreation at the University of California, San Francisco (UCSF), teaches sport in the UK, Kenya and Kuwait and is currently affiliated with the Osteopathic Medicine Group. He received training in rehabilitation under the program of Dr. Meir Schneider. He holds a BA in Sports Science and a Postgraduate Certificate in Physical Education from the University of Southampton.
This article has been viewed 55,845 times.
While massage therapy for back pain requires professional training, you can help someone relax with a tissue-stimulating massage even if you’re not trained in this area. Learn some basic massage techniques and how to apply them, so you can start massaging at home effectively. One of the most important things to keep in mind is that without professional training, you should only apply every technique you learn with light force.
Steps
Preparing the Space for a Massage
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Choose a comfortable position. Using a massage table will help you massage your back most easily, and it also creates comfort when the spine of the person being massaged is placed parallel to the table, while facing the pillow. [1] X Research Source However, if you don’t have a massage table, you can use a few other alternatives.
- If a massage table is not available, the floor, armchair, bed, or even dining table can be used if it is stable enough for one person to lie down on. Of course each option has its cons regarding the comfort of the masseuse, and the height issue makes the masseuse uncomfortable to lean on, so the use of a massage table is a no-brainer. the most ideal solution. [2] X Research Source
- If a bed is available, make sure the bed is a suitable option that won’t cause you any trouble. Consider your relationship with the person being massaged, and be forewarned that the massage will be done in bed.
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Use soft cushions. If a massage table is not available, choose an alternative with a sturdy surface, covered with soft cushions. It is recommended to use a cushion with a thickness of at least 5 cm to provide comfortable comfort to the person being massaged. [3] X Research Sources
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Spread a layer of fabric on a table or cushion. When massaging, the person being massaged often takes off his clothes, so the cleaner and more hygienic the fabric, the more comfortable the person lying down will feel. It can also absorb excess oil during massage.
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Room decoration. Make sure the room is warm enough, not too hot. [4] X Research Source This is the ideal space for the person receiving the massage to relax the muscles.
- Turn on melodious music. Modern music, background music, classical lyrical music, or a combination of sounds will help you relax to the fullest. Vibrant music will not have a relaxing effect. Remember to adjust the music to low. [5] X Research Sources
- Reduce the brightness of the lights, make sure the room is not bright. [6] X Research Sources
- Light scented candles if desired. You should tell the person being massaged before lighting the candle because many people like it but some people are sensitive to the smell of scented candles.
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Ask the person being massaged to undress as much as they feel most comfortable. The massage is most convenient when it is not entangled by clothing in the part being massaged, especially when using essential oils or creams. Ask the person being massaged to expose the massaged skin as much as possible or as long as they feel comfortable.
- Always keep an extra soft towel or cloth on top of the person being massaged, in addition to the towel being used on the table. As a result, the person being massaged can lie down and cover the parts of the body that are not being massaged. This will create a comfortable, warm, and relaxing environment.
- If you’re concerned about privacy, you should leave the room when they’re undressed and wrapped in a towel or soft cloth. Knock on the door to make sure they’re ready when you enter.
- If the person being massaged is still wearing long pants or underwear, you can roll the towel or cloth right up to the person’s waist to prevent excess oil from getting on their pants.
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Ask the person being massaged to lie on their stomach. If you have the right massage table, they will be able to relax comfortably thanks to the specialized massage pillow.
- To make the person being massaged more comfortable, you should place a pillow or soft towel folded under their ankle. This will assist the lower back.
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Reveal the massaged back. If the person being massaged is wearing a towel or covering the body with a soft cloth, roll up the towel, or the excess cloth only exposes the back to be massaged.
Performing Back Massage
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Notify the person being massaged when you start. Ask them to tell you if anything you’re doing makes them uncomfortable or painful. If they feel comfortable, they are trusting you. At this time, it is necessary to avoid joking or discussing sensitive issues.
- Regularly remind the person being massaged to take deep, slow breaths. This helps to relax better.
Apply massage oil to the palm of your hand. Take the amount of essential oil about 1/4 teaspoon. Rub your hands together to create the necessary warmth before applying evenly to the person to be massaged. [7] X Research Sources
- Some essential oils you should use are organic coconut oil, grapeseed oil, jojoba oil, or almond oil. There are also many expensive and fragrant massage oils on the market to choose from.
Apply the oil evenly around the back area. The main technique applied when applying oil to the back is the “light massage” technique, massaging the warmed oil in the palm of your hand gently all over the back of the person being massaged. [8] X Research Source The hand moves with long, gentle, smooth strokes. [9] X Research Source
- Use both hands and start at the end of the masseuse’s back and then move in an upward direction. Always move up towards the heart of the person being massaged (direction of blood circulation) when you apply force. Then gently move your hands down to the outer part of your back. Maintain the movement and do not apply pressure when reaching down to the outside of the back. [10] X Research Source
- Repeat this technique for about 3 to 5 minutes while gradually increasing the force from light to moderate to warm up the back muscles. [11] X Research Source
- Don’t forget to do the same for the shoulder and neck area.
Use the technique with gentle circular movements and create more force than the light massage technique. [12] X Research Source You can imagine this technique with circular movements and pressure to help improve blood circulation. [13] X Research Source
- This method can involve the hands, fingers, or even the knuckles of the fingers with short circular motions. [14] X Research Source
- It is advisable to start from the waist as the center, not from the shoulder. This will make you less tired.
- Massage the entire back for about 2 to 5 minutes. You can alternate between gentle massage techniques and circular and pressing techniques to diversify techniques. [15] X Research Source
- Since you are not professionally trained, you should only apply light to moderate force when using circular movements and squeezes.
Using the percussion technique (also known as the flapping technique) is a combination of short and repeated knocks on parts of the hand. [16] X Research Source You can put your hands together into a cup shape, or the tips of your fingers together to a point, or you can also use the flat part of the knuckles to perform the movements pat. [17] X Research Source These movements have a stimulating and compressive effect on body tissues. [18] X Research Sources
- Keep your wrists soft and flexible when using fast-moving flapping techniques. [19] X Research Source Make sure you don’t use too much force.
- Apply this technique for 2 to 3 minutes to the entire back.
Use lifting techniques. To do this, bend your fingers and make a fist so that the thumb is exposed (like the shape of a crayfish). Use force for twisting and lifting movements. Alternate between the hands using movements such as “wiper.” [20] X Research Source
- Move up and down along your back about 2-3 times.
Use the propeller technique. Stand at one end of the massage table. Place the thumbs at the top of the shoulder of the person being massaged so that this position is directly below the neck and sides of the spine. Perform “fan” movements with the thumb extended, pushing gently down the lower back so that the angle of pressure is in the direction of the toes being massaged, not the angle down to the ground. . Apply alternating pressure on your thumbs, moving from the top of your back toward your hips.
- Make sure you are massaging the muscles on both sides of the spine, not just massaging the spine directly. Massaging the spine can be uncomfortable or even dangerous if you are not properly trained.
Use the twist technique. Return to the direction of the person being massaged. Touch the far side of your hip with one hand. The other hand is placed on this side of the hip. With the movement of the essential oil, one hand pulls in your direction and the other pulls away; In the midsection, the muscles slide in opposite directions. Repeat this move up your back until you reach your shoulders, then back down again. Repeat this 3 times.
Advice
- Advise the person receiving the massage to slowly sit up. After being massaged, people will often forget the previous feeling of relaxation and only feel dizzy, even falling to the floor.
- Everyone has a different pressure tolerance, make sure you ask the person being massaged before you go into more forceful movements, and only do as much as necessary. One sign that you’re pushing too hard is that when you press, your muscles contract. If your client insists your movements are painless, encourage them to relax to avoid damaging their muscles. Never be reluctant to perform movements that are beyond your body’s tolerance.
- Use a technique that creates less force when moving towards the head and stronger force when moving down to the hips.
- Try to keep your hands active on the person being massaged to create a feeling of continuity and evenly apply the massage oil. Let your hands follow the motion of the massage oil without interruption.
- Use mild to moderate force if you have never taken a formal massage course. If you’re interested in massages and are serious about learning about them, check out reputable massage centers near you. Or even if you don’t want to go through a formal program as a licensed masseuse, many centers offer a weekend massage training course to teach you how to perform the basic techniques one by one. safe way.
- After the massage is complete, you can put a towel around the back and hands of the person being massaged and gently pat the towel to absorb most of the essential oils. Otherwise the excess oil will stick to their clothes.
- If massage time is limited, keep a watch by your side to keep up with the progress.
- Body lotion works as well as massage oil.
Warning
- Avoid putting any pressure on the spine.
- Always remember to be gentle when applying pressure to the lower back because there will be no ribs to protect the internal organs if you put pressure on this area.
- Avoid open skin, swollen spots, or areas prone to infection.
- Apply only gentle pressure on the neck and head area. Only a true masseur can apply more force, and deeper because of the risk of arterial problems and contraindications for certain health conditions.
- In some cases, massage can make a person’s condition worse. If you want a massage, consult your doctor before doing it for the following cases: [21] X Research Source
- Thromboembolism (blood clots in a vein, usually in the legs)
- Damage to the spine, such as a herniated disc
- Bleeding disorders or injections of blood thinners such as the anticoagulant Warfarin
- Damaged blood vessels
- Weak bones due to osteoporosis, recent fractures or fractures, or cancer
- Fever
- One of the following areas should be massaged: open or healing wounds, tumors or nerve damage, infectious inflammation, acute inflammation or inflammation caused by radiation treatment
- Pregnant
- Cancer
- Thin skin due to diabetes or healing scars
- Heart disease
Things you need
- A massage table, chanting, or mat
- A soft cloth
- Massage oil or baby oil
- 3 bath towels
- A pillow or cushion
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This article was co-written by Will Fuller. Will Fuller is a massage therapist and health educator based in San Francisco, California. Will works for the Center for Sports and Recreation at the University of California, San Francisco (UCSF), teaches sport in the UK, Kenya and Kuwait and is currently affiliated with the Osteopathic Medicine Group. He received training in rehabilitation under the program of Dr. Meir Schneider. He holds a BA in Sports Science and a Postgraduate Certificate in Physical Education from the University of Southampton.
This article has been viewed 55,845 times.
While massage therapy for back pain requires professional training, you can help someone relax with a tissue-stimulating massage even if you’re not trained in this area. Learn some basic massage techniques and how to apply them, so you can start massaging at home effectively. One of the most important things to keep in mind is that without professional training, you should only apply every technique you learn with light force.
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