Most low back pain subsides within a matter of days, but it can also become a chronic problem or lead to more serious issues if it goes untreated.One treatment option that complements medication and physical rehabilitation is massage therapy. You may be able to save hundreds of dollars on massage treatments if you follow some tips on massaging the lower back at home.
Begin with Gentle Strokes
Using a lotion that glides or working over the clothing, place both hands palm-down on the massage recipient's upper back. Stroke carefully from the neck down until you reach the ridge above the glutes. Keep one hand on each side of the spine as you do this. Go back to the top of the back and repeat the stroke for at least five minutes and up to 10 minutes to warm up the muscle tissue. These gliding strokes, known as effleurage, will help prepare the recipient's body to handle deeper techniques.
Knead the Skin and Muscles
Kneading movements, known as petrissage, help loosen the muscle fibers. To perform a petrissage stroke called "ironing," begin by standing to one side of the recipient's back; lean over his body so that you can place both palms just next to the spine on the opposite sides of the low back. Avoid touching the bone. Use both palms to "iron" down from the middle of the back outward until you reach his side. Return both palms to the side of his spine and repeat the motion for about five minutes. Alternate with effleurage strokes to keep the muscle tissue warm and relaxed.
Apply Stripping Motions
Use the thumb of each hand to apply sustained pressure to the muscles that are causing pain. Use a slow and deliberate motion, aiming to feel the full length of the muscle beneath the skin. This pressure, called stripping, helps work through knots and bumps in the low back. Repeat each stripping stroke three to five consecutive times and alternate with effleurage and petrissage strokes for about 10 minutes. Another stripping motion that can help work out knots is called friction. Use moderate pressure with both thumbs to make small side-to-side "x" friction motions over the muscle attachments next to the spine. Begin at the base of the spine where the low back meets the glutes and apply five frictions every inch or so up the spine until you reach the mid-back. Repeat on the other side of the spine. Focus on any areas that have been causing the recipient pain.
Warning
Encourage the massage recipient to speak up if she is experiencing pain that is higher than a "5" or "6" on a scale of 1 to 10 during the massage. Discomfort that is more than momentary could indicate a problem. Lighten the pressure if the recipient speaks up. If the pain continues, stop the massage and discuss the problem with a doctor.
