Self-Treatments: Massage

Everyone can benefit by getting a massage. A massage can be especially helpful for back pain.

How can I benefit by learning this skill?

Massage can calm pain and spasm by helping muscles relax, by bringing in a fresh supply of oxygen and nutrient-rich blood, and by flushing the area of swelling and chemical irritants that come from inflammation. The idea is to help you move with less pain.

How do I perform this skill?

If you have someone who can give you a massage, they should know that gentle strokes are best at first. These strokes can easily be done with the palms of the hands or the fingers. A non-greasy lotion should be used to reduce friction during the massage. You may note the benefits of massage with a session of 10 to 30 minutes.

Are there other recommendations I need to be aware of?

Consider getting a massage from a licensed massage therapist. Choosing a massage therapist who has attained licensing gives you confidence in knowing you’re in good hands. Massage therapists apply a variety of scientifically developed massage techniques to reduce pain and tension, improve circulation, and restore health.

What should I watch out for while doing this skill?

Massaging too deeply into the sore tissues can produce soreness. If your pain increases afterward and lasts for more than an hour, the massage may have been too aggressive. Be sure to use some type of lotion to avoid friction on the skin.