To rest and relax your body after the hardship of working for long hours, you need to do a back massage, which is called a therapeutic massage, as it can be done on various parts of the body, and massaging the back is one of the most common parts of massage, as the nerves pass through the spine.
Back Massage Steps
- The person being massaged lies on his stomach on a firm, stable and comfortable surface.
- Put the massage oil in the palm of your hand and then rub it between your hands to warm it up.
- Distributing the oil on the person’s back, shoulders, and neck, this technique is called gentle massage.
- All hands are moved from the lower back up to the direction of blood flow, then move them to the sides of the back with light pressure, until it reaches the lower back again
- The oil diffusion technology is refined and back muscle warming, while increasing the compressive strength to a reasonable degree.
- Using the rubbing technique
In this technique, the pressure is stronger than the gentle massage technique with the use of circular motions.
- The tapping technique can also be applied to the entire back using fists, fingertips, or finger joints.
- Continuous pressure on the muscles on either side of the spine, followed by slowly moving from the lower back upward several times with rotations.
- Using the strengthening middle finger, begin to move upward on the underside of the spine.
- Apply strong downward pressure with your forearms, while moving the arm closest to the head under the shoulder.
Equipment required for massage
- A warm, quiet and comfortable place.
- Comfortable surface such as a firm bed, massage table or floor mat.
- Massage oil, including coconut oil, almond oil, sunflower oil and other oils.
- Towels and pillows.
Health benefits of back massages
The benefits of a back massage are numerous and include the following:
Stimulate and stimulate blood circulation
The back massage helps in stimulating blood circulation and increases blood flow through the muscles, which in turn pushes blood, oxygen and nutrients to the muscles and major organs.
Reducing upper back tension
Repeated movement or immobility may cause neck and shoulder pain, so massaging the upper back may relieve pain in that area and reduce the pain from migraine headaches.
Relieve lower back pain
Back muscles are in a state of tension from excessive stress and frequent use, especially after completing strenuous exercise or sitting at a desk for long hours. A good back massage can contribute to relieving lower back pain and reducing some tension.
Aiding the healing process
Back massages can contribute to healing weak and atrophied tissues and muscles, even if they are resorted to after a long history of back pain, and this will improve the range of motion, as well as help reduce stretch marks and scar tissue.
Helps deep sleep
Back massages relax the muscles and reduce tension that makes it difficult to fall asleep or stay in a deep sleep.
It strengthens the sense of comfort
Back massage produces endorphins, dopamine and serotonin, and these chemicals make the body feel comfortable, and back massage helps in treating pain and limits the amount of painkillers you take, as it contributes to reducing pain in the lower back, and contributes to preventing depression and anxiety