Some are skeptical about self-massage but in reality, you don’t have to visit your local spa or sign up for a membership at your local massage center to relieve yourself from the nagging upper back pain. You just have to find and massage the pressure point for upper back pain.
This pressure point for upper back pain can be treated at home through self-massage therapy. This form of therapy is safe, cheap and advantageous as you can always relieve yourself from the aching stiffened muscles at the comfort of your home.
Learn more: Top 6 Health Benefits Of Self-Massage
Simple self-massage using your own hands can help relieve the upper back pain. Below is a step-by-step video on how you can relieve yourself from pain in your upper back by massaging the pressure point for upper back pain.
NB! Please consult your doctor before massaging this pressure point for upper back pain!
How To Locate And Massage The Pressure Point For Upper Back Pain
STEP 1 – Locate the pressure point for upper back pain
- Sit down, with your feet flat on the floor. Rest your arms on your laps. Take a deep breath and then slowly raise your right hand while holding your fingers together and touch the left side of your upper back.
- Ensure that your palm is against your neck. Move your fingers forward a little bit such that the middle finger is placed in the middle of the upper back (shoulder blade). Push the middle finger into the muscles of the upper back until it hurts just a bit.
- Support the right arm just under the elbow using your left arm. Raise the elbow slightly such that the weight of the right arm drops onto the middle finger.
- You are almost there. Make little slow circles using your middle finger deep onto the muscles of the upper back until you feel a deep sharp pain. That’s where the trigger point is located.
- This point is normally the area that supports your arm. It’s like rigging on a ship converging on the masts.
STEP 2 – Massaging the pressure point for upper back pain
- Now that you’ve found the right spot, usually very painful, your primary concern is to start massaging the pressure point immediately.
- Move the middle finger of the right hand in circles on this spot until it hurts a bit. Apply small kneading strokes and ensure that the left hand is relaxed and continue supporting the elbow of the right hand. This will allow you to exert pressure on the painful area for some minutes without getting tired.
- The amount of pressure you apply should be strong enough to satisfy. Don’t exert too much pressure on the tendons such that the pain is almost unbearable.
STEP 3 – Repeat the process
Once you feel that you’re tired, shift to the left upper back and use your right hand to support the left hand as you repeat the step 1 & 2. Doing this for about five times can help relieve the tension on your upper back. Relaxed muscles lead to better blood circulation and brain coordination.
Activities such as slouching, computer work and sitting for long hours strains the muscles of the upper back and those of our shoulders. Unconventional ergonomics, as well as poor posture, are normally regarded as the top causes of upper back pain.
Learn more: 7 Ways To Prevent Upper Back Pain
Try as much as possible to maintain the correct posture while in the workplace to avoid straining the muscles. Note that stiffed muscles don’t vanish after a single massage. There are cases where the self-massage therapy may due to neurological factors. This occurs when the trigger point is not where the pain is. Self-massage enables you to communicate with your nervous system in a way that nobody else can do.
In fact, once you set your mindset on relieving the tension on your upper back using self-massage, your brain focuses all attention on the trigger points allowing you to release the tension on the muscles with minimum pressure.