Back Massage Techniques: How to Give a Good Back Massage
Mar 23, 2023
We put a lot of wear and tear on our spines each day. From being on the go to staying active with exercise or other physical activities, it’s no surprise that upwards of 80% of adults are expected to experience back pain at some point in their lives. Learning how to give a back massage, whether to yourself or another person, can become an integral part of your regular routine to stay healthy.
Today, we’re considering different back massage techniques so you can learn the necessary skills for how to give a good back massage. Whether you’re giving a massage to another person or practicing self-massage, following proper techniques is crucial to make sure you’re providing a benefit and not causing damage.
Things to Consider Before Giving a Back Massage
There are a number of things you need to consider before jumping into any back massage techniques. First and foremost, you should always have consent before giving a back massage. This is part of the setup to ensure a back massage is as effective as possible.
Next, part of learning how to give a back massage is asking if there are any medical conditions or injuries to be mindful of before you begin. This could be acute injuries or chronic conditions that require special attention to avoid irritation. When in doubt, consult a medical professional before beginning any back massage techniques or you may risk doing more harm than good.
In order to deliver an effective back massage to another person, communicate with them and be sure you have agreed-upon signals for pain, discomfort, or needed adjustments. Oftentimes this is as simple as confirming pressure and comfort levels as you continue through the massage itself, but having a set standard for this type of communication will prevent any mishaps.
Preparing a Massage Space
Before diving into back massage techniques, another part of learning how to give a good back massage is setting up the space. Whether you’re giving a massage to another person or to yourself, setting up your massage area to help aid in relaxation is key.
First up, you want to decide where you’re giving the back massage. If you have a massage table, this is ideal, but many don’t have one of those around the house. Instead, a soft surface like a yoga mat or bed will work perfectly. This gives both you and the massage recipient plenty of space without being confined to a smaller area like a sofa. If you’re using a bed, be sure to lay some towels down first.
If you’re giving a back massage at home, consider engaging multiple senses and creating a feeling of calm with aromatherapy and relaxed lighting. Many people also like to incorporate sound into the experience.
The best music for massage therapy is typically calm, peaceful music around 60 BPM (beats per minute). This mimics the average resting heart rate and adds another element of tranquility to a space, making it an integral consideration for how to give a good back massage.
You may also consider preparing some additional towels for after a back massage. If you’re using any kind of massage oil, having a towel is good to prevent an accidental mess as well as round out the experience with a gentle, soft towel to remove any remaining oil.
Back Massage Techniques and Movements
There are 5 basic back massage techniques you can apply to yourself or another person. They are:
- Effleurage: This back massage technique is meant to enhance relaxation and uses long, gentle strokes with light pressure. It’s a primary movement found in Swedish massage.
- Vibration: This technique involves vibrating your hands against your skin or your massage recipient’s skin to relax the muscles and help them rest.
- Friction: One of the most basic back massage techniques, friction uses the fingers and thumbs to make circular motions while applying pressure.
- Petrissage: This is a kneading movement done in circular motions similar to friction back massage techniques. It uses both the fingers and thumbs to manipulate muscles under the skin.
- Tapotement: Also called “tapping,” this back massage technique is accomplished by tapping the skin with your fingers or palms.
Each of these different back massage techniques can be used on yourself or someone else. Be sure to always start with light pressure and increase over time. This not only ensures you won’t apply too much pressure and hurt yourself or someone else, but loosens the muscles up to accept more pressure as the massage continues. Following these five techniques and movements is a sure method for how to give a good back massage.
Different Massage Tools You Can Use
There are different massage tools you might consider using when learning how to give a back massage to yourself or others such as:
- Massage rollers
- Massage chairs
- Portable massage guns
These can aid in the massage experience and provide another method for giving a massage without putting too much strain on your hands.
Massage Stones: These can be warmed up to give the recipient some of the benefits of heat therapy along with a back massage.
Massage Oils: Oils make it easier for your hands to work the skin, whether it’s on yourself or another person.
Massage Rollers: These are another tool you can use on yourself or others to apply pressure without overworking your hands. Massage rollers also extend your reach, which makes them beneficial for self-massage.
Massage Chairs: Some people also choose to replace massage tools with a massage recliner chair. You can use a massage chair for more than just back pain relief, as a full body massage chair extends the experience from your neck to the bottoms of your feet. It’s a massage experience that rivals that of a traditional massage therapy appointment, but is available at your fingertips whenever you want or need.
Extra massage chair features like heat therapy, zero gravity reclining capabilities, and chromotherapy enhance the benefits of massage even further. Some models may even provide Bluetooth speakers, letting you set the tone for your massage with calming music right from your chair. Using a massage chair isn’t just ideal for saving your hands, but is perfect for people of any lifestyle or age to give them a true full body massage experience.
Massage Guns: These portable devices may also help on a smaller scale. These tools are useful for those on the go, but lack the overall diversity of benefits and sound investment that a massage chair offers.
Self-Care After Giving a Back Massage
Having mastered different back massage techniques and learning how to give a good back massage isn’t the end of the self-care considerations. Whether you’re massaging someone else or giving yourself a back massage, it’s important to take care of your hands afterward to prevent injuries. Common hand injuries from giving massages include things like carpal tunnel, arthritis, and strained tendons.
To avoid these injuries and discomforts, consider following these tips for self-care after giving a back massage:
- Warm your hands before giving a massage
- Moisturize your hands after washing off any oils
- Wear compression gloves for recovery periods
- Get a hand massage afterward
Taking care of your hands after giving a massage is crucial to avoid pain or injuries. Don’t trade back pain for hand pain!
Follow this guide to put proper back massage techniques into practice. Learning how to give a back massage properly is important to maximize the benefits of the massage and prevent any accidental injuries to yourself or another recipient. Communicate beforehand about any special considerations, set the mood for a relaxing massage, and utilize the right massage tools to enhance the experience.
Curious about how a massage chair can elevate your lifestyle? Check out the Ogawa Active L 3D Massage Chair for a total body wellness aid.