Back pain is a common problem within the United States. According to the National Institute of Neurological Disorders and Stroke, back pain can interfere with work, routine daily activities and recreation. Massage therapy can be an effective method to help reduce pain with a variety of techniques specific to different areas of the back.
Techniques
Trigger point therapy is a direct pressure which can be effective in alleviating specific muscle guarding and referred pain. Myofascial release is a technique that provides manual stretching of the muscle and is often used for the larger muscle groups in your back. Cross friction massage is a back and forth rubbing over a small area that can decrease the irritation, adhesions, and inflammation within the tissue. This is a technique that may be used when you find those "twangy" tight spots that you may have.
Position
Proper position during massage allows for the best results without increasing stress and pain to your back. If you are in a supine position, lying on your back, you will want a pillow or bolster underneath your knees. If you are on your stomach, in a prone position, use a pillow or bolster under your feet, or a pillow underneath your stomach. Face down is the best position for relaxing the upper back musculature. You can be in a seated position for the upper trapezius, with your partner standing or sitting behind you.
Lubrication
Lubrication is helpful in reducing skin friction. Massage lotion or gel is specifically made to allow for increased lubrication without soaking into the skin. Most of these lubricants are also non-allergenic, decreasing the risk of skin irritation. Some techniques such as myofascial release that specifically works to stretch the muscle, and trigger point therapy are more effective without lubrication.
Tools
Tools for specific massage techniques can be used without decreasing the effects of your massage. Some tools allow you to effectively use these techniques in self massage. A tennis ball works well for trigger point therapy on your back. Locate the trigger point with your thumb or finger, then use the tennis ball to apply pressure to the area. You can use your body weight by lying on the floor with the ball underneath your back.
