by Penny S. Vincent

Created on: September 18, 2009   Last Updated: September 23, 2009

Most people love to get back massages, whether from family, friends, or trained professional therapists. However, how can a person relieve his or her own back pain, when no one else is around to help? The following expert advice, acquired through over forty years of massage therapy training, is easy to follow.

The best method to utilize depends on the individual's circumstances. Most back pain is caused by emotional stress, while a small percentage is due to physical causes (Wellness Skills student manual, 1993). No matter what the cause (otherwise than diseases); the techniques utilized by massage therapists are simple. They mainly consist of applying the appropriate pressure, using compression, along with effleurage motions, and stretches. Additionally, energy modalities, visualizations, and meditations may be used to release the emotional stress.

The person can utilize mediating items or directly apply pressure by leaning against an unmoving surface. For instance, a mediating item might be a rock, pillow, or book. The unmoving surface can be a wall, a floor, a hard mattress, or the back of a chair. Anything that comfortably fits between the hard surface and the person's back can be used to apply just the right amount of pressure, especially if it fits between the shoulder blades.

Effleurage motions can be accomplished by placing a round item between the back and an unmoving surface, then slightly moving horizontally or vertically. Rolling pins, tennis balls, or even an apple can be used for this purpose. Any object that can effortlessly roll can be utilized when placed between a wall and the individual's back.

Light stretching can be done while sitting, standing, or lying down. Be certain to do only light stretching though. Do not take the stretch past the point of being comfortable. Place both feet against an unmovable surface, such as the floor or a wall. Then gently press your back against the chair's back, if sitting down. If lying down, place both feet against a nearby wall or the mattress, then lightly press your back into the mattress. Twisting side-to-side and reaching with both arms over your head is also a good way to stretch.

Emotional stress can be released through various means, such as writing, painting, playing music, and performing physical activities. Any medium that allows the person to express his or her feelings and thoughts in a constructive way can be beneficial to relieving back pain.

Pain can be effectively managed by utilizing reflexology points such as the area between the thumb and forefinger. Applying moist heat may also help relieve back pain. Forms of meditation, prayer, and visualization also assist in releasing stress and pain.

Thus, although it is much more enjoyable to receive a nurturing massage from someone else, a person can relieve back pain without any assistance from others if need be. He or she simply needs to identify the cause of the pain. Next, the individual should release any pent up emotions. Finally, the person should apply self-massage techniques to release any remaining physical back pain.

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