The lower back can contract or become inflamed for several reasons. Some of the causes can be prolonged sedentary activity, staying bent over the sink for a long time, lifting heavy objects without flexing the knees, or running on uneven ground. Fortunately, it is possible to relieve lower back pain in a friend, a client, or even your own by relaxing the muscles with a massage.
Steps
Method 1 of 2: Get a Self Massage
Step 1. Place a tennis ball or foam roller between your back and the wall
Purchase a specially designed massage ball or roller at a sporting goods store or department store. Lean against the wall and place one of these two objects on the area of your back where you feel pain.
- You should feel some pressure in the contracted area where the ball or roller is located. Do not continue exercising if you feel excessive pain or if it comes from the bones.
- Consult a doctor if you experience intense pain when you put some pressure on the lower back.
Step 2. Roll the object over the area where you feel pain
Move your hips and flex your knees to roll the object you have chosen over the area in question, continuing to press it towards the wall to apply a little pressure. If you're using a foam roller, roll it up and down along the side muscles of your spine.
Try to put most of your weight on the area where you placed the ball or roller, but decrease the pressure or stop altogether if it becomes too painful
Step 3. Try placing the ball or roller on the floor to increase the pressure
Lie on your back on the floor and place one of the two objects under the affected area; flex your knees and use your feet to move your body, so that the object slides over the muscles and stretches them.
Step 4. Practice this massage technique no more than 5 minutes a day
Do not go beyond this time limit, otherwise you could risk making the pain worse. Give your muscles time to recover from the massage and repeat it the next day if they are still tight or sore.
Method 2 of 2: Massage Someone Else
Step 1. Have the person lie down on their stomach
Choose a solid but comfortable surface to work on, such as a sturdy bed, soft rug, or massage table. Ask the person to lie on their stomach, rest their head on one side, and place their arms in a comfortable position.
Step 2. If the person likes it, pour a few drops of massage oil into your hands
The oil helps reduce friction on the skin and usually makes the massage more enjoyable. However, some people do not like it, so ask the person in question if he agrees; in this case you can use an oil specially designed for massages or a common oil such as olive, coconut or almond oil.
Start with a small amount and work your way up during the massage as needed
Step 3. Ask if the pressure you are applying is suitable
It is important to maintain communication during the massage, to avoid hurting the person. Tell him that if he feels pain you are ready to back down and decrease the intensity; if you are not applying enough pressure, you can increase it if asked.
- Keep monitoring the situation by asking questions like: “How are you doing? Is the pressure sufficient or is it excessive?”.
- If the person feels a sharp pain during the massage, you should stop and advise them to see a doctor.
Step 4. Apply upward pressure with both hands starting from the lower back, outside the spine
Place your hands completely on your lower back near your hips, on either side of your spine. Press firmly upwards with the whole hand moving towards the middle part of the back, then take your hands off and repeat the movement starting again from the lumbar area. Do not exert pressure directly on the spine or hip bones, but only on the muscles.
- This technique is called "brushing" and is usually used to begin to release muscle tension during a massage.
- Continue with this technique for 5-10 minutes.
Step 5. Apply circular pressure with the back of your hand near your hips
Start by placing the back of both hands on your lower spine, near your hips. Move your hands outward and upward in a circular motion, applying pressure around the hips and lower back.
- Move your hands slightly up and down along the sides of the spine, making circular movements on the contracted area, without applying pressure directly to the spine or other bones.
- Continue with this phase of the massage for 5 minutes or less if the person prefers.
Step 6. Use your fingertips to push from the center of the spine towards the hips
Find the base of the spine by feeling with your fingers, then move them to the sides of this by pressing down, finally direct them outwards along the hips while continuing to apply some pressure.
- Massage one side at a time using both hands if desired. This massage technique releases tension in the upper buttocks, which is often the cause of lower back pain.
- Continue with this phase of the massage for up to 5 minutes.
Step 7. Run your thumb over the long muscles on the side of the spine in an upward motion
Find the long muscles that run along the spine and use your thumbs to apply firm pressure to the outer side of the muscles; slide them into this area and stop mid-back. Repeat this movement 3 times along each side of the spine.
Using only your thumbs increases the pressure exerted on the muscles
Step 8. Use your thumbs to release tension on tight, sore areas
Ask the person if there are specific contracted areas that need treatment, showing you exactly where the pain is located. Use your thumbs to apply firm pressure to these areas for about 5 seconds, making small circular motions to release tension. This technique is called "deep tissue massage" or "trigger point therapy".
