If you have an office job and you’ve been sitting in front of your computer for five to seven hours, you’ll most likely experience low back pain, so it is important to learn how to do self massage for lower back tension.
Lower back tension can cause pain in various areas of your body. Its symptoms include muscle spasms, stiffness, cramping, and pain in the back. It can also cause leg pain and nerve related problems. It can disturb your sleep and it can even cause fever. You’ll also feel pain in your groin area, upper thigh, and buttocks.
Learn How To Do Massage For Lower Back Tension
VIDEO: a massage for lower back tension (self massage exercise with tennis balls)
Here’s an amazing massage for lower back tension. This one is easy to do. It is a cost effective way to ease your lower back tensions. Use two tennis balls as tools.
In case you dont have tennis balls, do this exercise for lower back tension: VIDEO: No 1 Exercise To Self Massage Your Lower Back.
For more self massage videos, check out Good Relaxation Video Courses
An effective massage for lower back tension – a step-by-step guide
- Sit on a yoga mat or a soft surface. Cross your legs and sit up straight. Hold the tennis balls in each hand. Then slowly place both balls on your buttocks. Massage your lumbar area using the balls. Then, slowly roll the balls to your hips. Then slowly massage your hips and allow the balls to move on tense and uncomfortable areas. Then, move the balls upwards as high as you are comfortable with. Then, take your right hand off your back.
- Massage your spine using your left hand. This will give a relaxing and calming effect. You could feel the tension slowly leaving your spine. Then, switch hands and start pressing the balls on the lumbar and back region. Use a lot of force so you’d feel the effect. This should make you feel better.
- Then, lay down on your back. Your feet should be together, but your knees should be apart. Put your hands under your buttocks while still holding the balls. Slowly move your knees to the right and then to the left. You have to move slowly. This may feel uncomfortable, but this can release the tension in your lumbar region. Put as much body weight on the balls as you are comfortable with. Your upper body and feet must be relaxed. You only need to move your knees and hips.
- Find the uncomfortable parts in your buttocks and the lower spine area. Then walk the tennis balls on those areas. Repeat the process as needed. You can do this for three to five minutes. This will improve the energy flow in this region. It will also release the tension in the lumbar region.
- When you’re done massaging the whole lumbar area, move the tennis balls upwards. Massage the right ball on the right side of the spine and massage the left ball on the left side of the spine. Continue to move your knees from left to right while you are doing this.
- When you find pain or tension in your spine, stay there for a moment. You can do this exercise for 5 to 15 minutes, but you can do it longer if you want.
- When your hands have reached as far as it can go, remove your left hand from your back, but continue to massage your spine using your right hand. Reach as far as you can. Let your spine sink onto the tennis ball and continue to move your knees and hips. Continue to do this until you feel pain. If you’re sitting in front of the computer for at least five hours a day, you’ll most likely feel tension in your shoulders. Find this tension. Once you find it, massage it to ease the pain.
- Switch hands. Bring the tennis ball in your left hand to the left side of your spine and massage that area. Reach as high as you can and try to find the tension in your upper back. Once you find it, massage it using the ball until the tension disappears.
- Then, place your right hand under your back. Your right hand should be on the right side of your spine and your left hand should be on the left side of your spine. Massage your upper back and then slowly roll down the tennis balls to your lumbar area.
- Massage your back and release all the tension that you have accumulated in your back because of work.
- Then, bring your hands to your side and continue to lie on your back. Stretch your legs and keep your feet and knees together. Relax your body. Then, enjoy the amazing and relaxing effect of the massage. Close your eyes and take around 10 to 30 deep breaths.
This amazing massage technique will help relax your body and ease your lower back tension. It also helps relieve tension brought by stress. This exercise should be done by people who experience fatigue at the end of the day. This should also be done by people who have a weak immune system and those who frequently experience back pain. To reap the maximum benefits of this massage for lower back tension, do this in the evening.
Lower back tension is caused by many factors, including:
- Sedentary lifestyle – If you’re not getting regular exercise and you sit for a long period of time, you’ll most likely experience lower back pain.
- Smoking – Studies show that people who smoke are more likely to develop lower back tension than those who don’t.
- Excess body weight – Extra weight on your belly area may put a strain on your back, causing pain and flexibility.
- Poor posture – If you slouch all the time, this could put extra pressure on your lower back and it can cause tension.
- Stress – Back pain is a common symptom of stress. If you’re swamped with work lately, you’ll most likely feel pain in your lower back.
- Back muscle strain – If you lift heavy objects during the day, it could cause back muscle strain. This could build lower back tension. Carrying a heavy shoulder bag around during the day can also cause lower back tension.
- Chronic medical conditions – Chronic conditions such as spondylitis and spinal stenosis often cause lower back pain.