If you find yourself experiencing lower back pain that isn’t a medical emergency or doesn’t serve as an underlying symptom to any medical condition, here is an exercise to relieve lower back pain at home.
Most cases of lower back pain may be relieved by ice packs, enough rest and over-the-counter medications. Some may also be relieved by kicking some of their unhealthy habits like smoking, slouching, lack of exercise, poor diet, etc. Rare cases are those which call for surgery. But do you know that you can solve the problem by learning how to self massage your lower back at home? You can actually massage away lower back pain all by yourself.
How To Massage Away Lower Back Pain? It´s Easy! Learn How To Self Massage Your Lower Back At Home
We all know that a massage can benefit everyone. It has a lot of benefits and some of them are: reducing tension, improving circulation, and reducing or eliminating pain. Most people go to spas and professional therapists to get a massage. Though going to an expert masseuse has its own benefits, you can try self massage exercises at home without spending money and time you’d spend on some other things.
Once you learn how to self massage your lower back at home, you can release the tension and pain anytime you want without the need to buy medications and disturb your schedule by resolving to have more rest. You also don’t have to go to a spa or a professional therapist if you deem it to be a little bit inconvenient and it is out of your budget. Plus, it is easy and quick to learn.
How To Self Massage You Lower Back At Home
To learn the self massage exercise for lower back pain, find a comfortable place and a mat. Place the mat on the floor since you will need to lie down on it later.
VIDEO: Self Massage Exercise for Lower Back Pain
For more self massage exercises visit Good Relaxation Video Courses.
Self Massage Exercise for Lower Back Pain – A Step-by-Step Guide
First, you need to learn how to work your hands through your back. Close your hands into fists. Place them on your lumbar region, also known as the lower spine, with the knuckles touching your back.
Move your hands along your back with a quarter or half of an inch spacing as you move. Focus on the lumbar region first.
After the lumbar region, move your way up. Find the part where your left hand can no longer reach the upper spine. Now rest your left hand on your side and let your right hand work all the way up.
Do this also on the right side of your body. Rest your right hand on your side and closing your left hand again into a fist, work all the way up.
To actually massage away lower back pain, you have to complete the exercise by lying down.
Lie down and let your body be comfortable on the mat. Put the soles of your feet together. Close your hands into fists again.
Lift the lumbar region of your body and place your fists underneath them, with the knuckles touching your back. Once your hands are already in position, place the weight of your body on them.
Move your knees left and right while you move your hands the way you have moved them before. Focus on the lumbar region.
Wherever you feel a bit of discomfort, stay on that part longer. That pain simply means that there is tension or muscle infection. But if the pain is too much to bear, you can place your feet on the floor so you lessen the weight of your body.
Now, if you are too thin to exert enough pressure on your back, you can still self massage your lower back. You do not have to raise you feet from the ground to put a little more weight; push them up so you exert more pressure is enough.
After working on the lumbar region, work your way up. Again, if you feel a bit of discomfort on a particular part, stay on that part longer.
When your hands can no longer reach your upper back, do the same thing you have done when you were still sitting and practicing working with your knuckles. Rest your one hand and work all the way up with the other. It doesn’t matter which hand comes first. Then, switch hands.
After reaching your shoulder blades, work your hands down until you are at the lumbar region again. Stay again a little bit longer on those parts where you feel pain.
Once you have finished massaging your back, lie down and let your body rest first before you get up. Remove your hands from your back and place them on your side. Stretch your legs and relax.
Now, you have learned how to self massage your lower back at home.
You do not have to wait for a long break from work or buy over-the-counter medicines to free yourself from lower back pain. You do not even have to pay yourself for a massage or ask someone to do it for you. You can do it inside the four walls of your home at your own pace.
Do this self massage exercise if you are feeling lower back pain. Once you are done, surely the tension and pain will be released from your body and the muscles in your lower back are in a lot better state. You also get to maintain your spine on its nice shape. Furthermore, you can do this as a preventive measure so that no future episodes of lower back pain may happen. Or practice the self massage exercise even without the presence of pain in your back after a long day of work and it will surely make you feel a lot better!
For more self massage exercises for lower back pain visit Good Relaxation Video Courses.