Do-it-Yourself Back Therapy
If you suffer from lower back pain, you can commit to practicing do-it-yourself massages, which only take time and a little bit of learning. To help you learn how to properly and most effectively perform back massages, here are three tips:
1. Utilize ice to massage new injuries
The incorporation of temperature therapy, namely ice, into your DIY massage is exceptionally valuable during the first two days post- development of a new injury to the lower back, such as a painful muscle strain. Ice impedes both the swelling and inflammation that happens after an injury, but it also dulls the feeling in the sore tissues, similar to the feeling of local anesthesia.
To apply an ice massage, simply follow these steps:
- First, freeze a small paper cup filled with water. When the cup is frozen, peel away a little portion of the top of the cup to expose the raw ice.
- When the ice is exposed, place a fine cloth over the cup to prevent the ice from burning you.
- Now that you’re ice is ready, lay down on your stomach comfortably. Then, gently apply the ice in a 6-inch region throughout the region you are experiencing pain for approximately 10-15 minutes. Feel free to repeat the massage other times throughout the day.
2. Integrate magnesium oil
Magnesium is a mineral that promotes contraction and relaxation of the muscles, and is essential to maintaining muscle health. It is very simple and inexpensive to incorporate magnesium to your DIY massage, and it will definitely improve the overall experience. A few way to add magnesium to your massage include:
- Massaging your bath while seated in a warm bath full of Epsom Salt, in which magnesium is an abundant component.
- Use magnesium oil after your shower and before performing a massage. By applying the oil after a warm shower, your body will better soak up the magnesium.
- Cover a hand-held massager with a thin coating of magnesium oil.
- If you aren’t interested in applying magnesium topically, consider increasing the amount of magnesium rich foods present in your diet by eating more beans, fruits, whole grains, and soy products.
3. Use a foam roller to soothe the pain in your upper back
Foam rollers are inexpensive but effective ways to enhance your DIY back massage.
- Start by laying on the foam roller so that it is approximately located in the middle of your back. Place your feet flat on the ground and bend your knees.
- Position your hands in back of your head, and leisurely roll the foam up towards your head, stopping when you reach a painful area.
- When you stop at an area of greater pain, slowly massage it out by moving the roller back and forth for about 30 seconds.
- Now, move onto the next area of greater pain and enjoy the feeling of your DIY massage!
As always, talk with your physician before beginning any type of therapy, to be sure that this is the best therapeutic regimen for you.