Self Massage
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Home » Blog » Back Pain (General) » Self Massage Techniques – For 9 Body Parts
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By: Dr. Shaina McQuilkie, DC , Last Updated: March 5, 2020, Reviewed By: Dr. David Oliver, DC
According to the American Massage Therapy Association, approximately 19-28% of adults in the United States had at least one massage between July 2015 and July 2016. [1]
While taking time out of your busy schedule to book a massage with a massage therapist may be nice, sometimes it just doesn’t fit in with the busyness of life (or wallet!). Rather than suffering in pain, you can try using self massage techniques to give yourself an effective massage from the comfort of your home or office.
Self massage techniques are techniques that you can do yourself to get rid of muscle tightness and trigger points throughout your body.
Many self massage techniques can be performed with your fingers, hands, and elbows, while others require simple items such as tennis balls, foam rollers, or trigger point tools such as the Theracane.
Many people want a self-care option for the relief of pain that is caused by stress, pain and muscle tension.
Especially, if you are someone who is suffering from myofascial pain dysfunction syndrome (MPDS) , which is caused by the presence of chronic trigger points – You may need to self massage regularly. Trigger points are tight knots in the muscle tissues that can cause pain, as well as, refer pain to other areas in the body.
According to a 2015 study published in the Journal of Physical Therapy Science , patients suffering with myofascial pain dysfunction syndrome (MPDS) that received self-massage treatment, combined with home exercise, had reduced their pain intensity MORE during their daily activities when compared to individuals that only received six sessions of traditional physical therapy modalities (heat and transcutaneous electric nerve stimulation TENS). [4]
There are numerous benefits of learning self massage techniques, instead of seeking out professional care, including:
6 Things to keep in mind when using self-massage techniques:
1. You only need to massage for a few moments for mild cases; or a minute or two for more severe cases.
2. Massage the area at least twice per day.
3. Explore the muscles in the area where you feel pain until you find the specific spot that is especially painful.
4. Apply pressure that is strong, but tolerable (tip: start with light pressure and work your way up).
5. If you experience pain afterwards ease up the next time you apply self treatment.
6. Gently stretch out the area after self massage treatment.
1. For Head Self Massage
Nothing can ruin a perfect day like a throbbing headache. Try this simple self massage technique to relieve your head pan.
2. For Neck Self Massage
Sitting at a computer all day can make your neck stiff and sore, doing this simple self massage technique will help to relieve tension and ease your pain.
What you’ll need – Your Hands
3. For Shoulder Self Massage
Poor posture and hunching at a desk all day can lead to rounded shoulders and shoulder pain. Doing this simple self massage technique can help to alleviate your pain.
What you’ll need – Your Hands
4. For Lower Back Self Massage
Lower back pain is a very common complaint and can be disabling in some cases. Unfortunately, everyday activities such as cleaning and gardening can make your lower back pain even worse. You can alleviate your lower back pain by doing this quick technique.
What you’ll need – A massage ball/tennis ball and wall
5. For Chest/Pecs Self Massage
If you have rounded shoulders from sitting at a computer all day or from poor posture, you likely have trigger points in your pectoralis muscles. Learn how to use the Theracane to release these trigger points, which will help to relieve pain and correct your shoulder positioning.
What you’ll need – Theracane or another trigger point manual massager
6. For IT Band & Leg Self Massage
If you tend to move around a lot, you probably have a lot of tightness in your iliotibial (IT) band, which is the band of tissue that runs from your hip to just past your knee. Try this simple exercise for leg pain relief.
What you’ll need – Foam Roller
7. For Foot Self Massage
Running, jogging and prolonged walking can be torturous for your feet. By the end of the day, your feet may be aching so badly that you want to scream. The goods news is that your foot pain can be relieved with this simple exercise.
What you’ll need – Massage Ball Or Tennis Ball
8. For Buttocks/Hip Self Massage
Trigger points in your gluteal muscles can be uncomfortable, try this simple technique for pain relief.
What you’ll need – Massage Ball Or Tennis Ball
9. For Hand Self Massage
Whether you sit at a computer typing all day or do a job that involves using your hands repetitively, your hands may be aching at the end of the day. Learning how to self massage your hands can help to relieve tension.
What you’ll need – Your Hands
In conclusion, muscle tension and trigger points can cause a lot of pain and discomfort and making time to see a massage therapist might not be possible. There’s no need to worry if you can’t make time to see a professional, or if you’re uncomfortable in a spa setting because you don’t like the idea of someone you don’t know touching you, learning the simple self massage techniques above will help to ease your pain and get you back to doing your normal activities soon.
[2] Mense S. Differences between myofascial trigger points and tender points . Schmerz. 2011 Feb;25(1):93-103. doi:10.1007/s00482-010-0965-4
[3] Borg-Stein J, Stein J. Trigger points and tender points: one and the same? Does injection treatment help? Rheum Dis Clin North Am. 1996 May;22(2):305-22. doi:10.1016/s0889-857x(05)70274-x.
[5] Hanten WP, Olson SL, Butts NL, Nowicki AL. Effectiveness of a Home Program of Ischemic Pressure Followed by Sustained Stretch for Treatment of Myofascial Trigger Points . Phys Ther. 2000 Oct;80(10):997-1003. doi: https://doi.org/10.1093/ptj/80.10.997.
[6] Furlan AD, Giraldo M, Baskwill A, Irvin E, Imamura M. Massage for low-back pain . Cochrane Database of Systematic Reviews 2015, Issue 9. No.: CD001929. doi:10.1002/14651858.CD001929.pub3.
[7] Bervoets DC, Luijsterburg PAJ, Alessie JJN, Buijs MJ, Verhagen AP. Massage therapy has short-term benefits for people with common musculoskeletal disorders compared to no treatment: a systematic review . J Physiother. 2015 Jul:61(3):106-116. doi: https://doi.org/10.1016/j.jphys.2015.05.018.
[8] Van den Dolder PA, Ferreira PH, Refshauge KM. Effectiveness of Soft Tissue Massage for Nonspecific Shoulder Pain: Randomized Controlled Trial . Phys Ther. 2015 Nov;95(11):1467-1477. doi: https://doi.org/10.2522/ptj.20140350.
[9] Wang Q, Zeng H, Best TM, Haas C, Heffner NT, Agarwal S, Zhao Y. A Mechatronic System for Quantitative Application and Assessment of Massage-Like Actions in Small Animals . Ann Biomed Eng. 2014 Jan;42(1):36-49. doi: 10.1007/s10439-013-0886-3.
[10] Hinds T, McEwan I, Perkes J, Dawson E, Ball D, George K. Effects of massage on limb and skin blood flow after quadriceps exercise . Med Sci Sports Exerc. 2004 Aug;36(8):1308-13. doi: 10.1249/01.mss.0000135789.47716.db.
[11] Shoemaker JK, Tiidus PM, Mader R. Failure of manual massage to alter limb blood flor: measures by Doppler ultrasound . Med Sci Sports Exerc. 1997 May;29(5):610-4. doi:10.1097/00005768-199705000-00004.
[12] Wiltshire EV, Poitras V, Pak M, Hong T, Rayner J, Tschakovsky ME. Massage impairs postexercise muscle blood flow and “lactic acid” removal . Med Sci Sports Exerc. 2010 Jun;42(6):1062-71. doi: 10.1249/MSS.0b013e3181c9214f.
[14] Dryden R, Baskwill A, Preyde M. Massage Therapy for the Orthopaedic Patient: A Review . Orthopedic Nursing. Sep-Oct 2004;23(5):327-332.
[16] Field T, Morrow C, Valdeon C, Larson S, Kuhn C, Schanberg S. Massage Reduces Anxiety in Child and Adolescent Psychiatric Patients . Journal of the American Academy of Child & Adolescent Psychiatry. 1992 Jan;31(1):125-131.
[17] Ironson G, Field T, Scafidi F, Hashimoto M, Kumar M, Kumar A, Price A, Goncalves A, Burman I, Tetenman C, Patarca R, Fletcher MA. Massage Therapy is Associated with Enhancement of the Immune System’s Cytotoxic Capacity . Internat J of Neurosci. 1996;84:1-4, 205-217. doi: 10.3109/00207459608987266.
[18] Field T, Ironson G, Scafidi F, Nawrocki T, Goncalves A, Burman I, Pickens J, Fox N, Schanberg S, Kuhn C. Massage Therapy Reduces Anxiety and Enhances Eeg Pattern of Alertness and Math Computations . Internat J of Neurosci. 1996;86;3-4,197-205. doi: 10.3109/00207459608986710.
Licensed chiropractor, DC (Owner of Forme Clinic, Stoney Creek, ON, L8G 1B9)
Dr. Shaina McQuilkie graduated from Brock University in 2004 with a Bachelor of Kinesiology (Honours). She then attended D’Youville College, in Buffalo, New York and obtained her Doctorate of Chiropractic Degree in 2008. After graduating, Dr. McQuilkie practiced in a multi-disciplinary healthcare facility based in Hamilton, Ontario gaining experience treating a variety of musculoskeletal injuries.
thank you for the clear and specific information. l plan to try this on myself as i have Sciatica, arthritis and am in PT for bursitis in my R hip….
but i was actually looking for something that my 8 yr old granddaughter could use. She’s a competitive gymnast at lvl4 at an excellent gym. (owner former olympian and coaches UCLA girls team) and will be competing every weekend through the holidays. She loves the sport but I’m concerned that she remain “sound.” So many gymnasts don’t. Do you think an 8 yr old can learn to do self-massage? Do you consider it advisable? Do you have any suggestions?
Leon Turetsky (NASM-CPT, NASM-CES) says
Often times after a sporting activity like gymnastics the muscles can become overactive/tight and will need to be massaged. Kids could have massages, and I think she can benefit from doing self massage, but she would need to be careful with how much pressure to apply as to not overdo it.
Hello. Does this kind of massage release toxins in your body? Is there any case in which the condition of the body would be better handled by visiting a professional? My questions are coming from my concern about my own body. I have become clean and sober after many years of substance abuse and a constant state of stress from a panic/anxiety disorder and I feel like I’m experiencing symptoms of toxins in my body as well as tight knots. I don’t have a boyfriend to massage me and one time I used an electric massaging device on my back but it wasn’t very good at getting the areas I needed it to, so I kept readjusting my position, wound up spending too much time on it and became very sick for a few days! It was terrible. I appreciate the strait forward, simplicity of your article. Thanks. -Samantha
Leon Turetsky (NASM-CPT, NASM-CES) says
Not sure if massage releases toxins, it might. You can certainly go to a professional for a massage. For example if you can’t get to a certain area, or you cannot apply right amount of pressure – then someone else doing the massage on you could be a good idea.
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Self Massage
