How to do massages to relieve back pain

Sometimes we complain about back pain due to our work and daily routine, but it can also be due to a sedentary lifestyle.

The massages decontract muscles and leave a feeling of relaxation that would not have been possible to obtain otherwise. Its main intention is to give the body a state of tranquility and rest through the appropriate movements.

Learn these massage techniques and how to put them into practice, to remove the pain and discomfort that can occur in the back. Surprise any family member or friend, and if you teach them how to do it, then get one in return.

things you will need

  • A massage table, mattress, or mat
  • a sheet
  • Oil or cream for massage. Some good oils to use include organic coconut oil, grapeseed oil, jojoba oil, or almond oil.
  • 3 towels
  • A pillow or cushion


  • Warn the person to get up slowly. After receiving a massage, it’s easy to forget how relaxed you are and you may stumble and maybe even fall to the ground.
  • Everyone has a different tolerance for pressure. Be sure to ask the person for their input as you go deeper, as needed. A good sign that you’re going too deep is when the muscle contracts when pressed. Never force a movement on the body.
  • Use the lightest pressure techniques when moving towards the head and use more pressure when moving down towards the hips.
  • Try to keep one hand on the person at all times to maintain a sense of continuity and flow to the massage. Try to keep your hands making fluid movements without stopping.
  • After you’re done, you can place a towel over the person’s back and arms and gently rub to absorb most of the oil. Otherwise, it could stain the clothes when the person gets dressed.

How to give massages to decontract and calm tension in the back

1. Get the space to perform the massage

If you don’t have a massage table available, you can try using the floor, a couch, a bed, or even the kitchen table if it’s sturdy enough to support the weight of the person lying on it.

Make sure you are comfortable to do the massage and avoid height issues that can cause you to lean in the wrong way.

2. Put something soft under the hard surface like a towel or mat

If you do not have a massage table available and you choose one of the alternatives that have a hard surface, place something you have on hand on it, so that the person receiving the massage has adequate comfort. Also spread a sheet, which will make it more hygienic and will also absorb the excess oil or cream that you use when doing the massage.

3. Prepare the room

Make sure the room is warm. This is the ideal environment for the muscles of the person you are massaging to relax. Put on some quiet music that will help the person relax as much as possible.

4. Ask the person to undress as far as they feel comfortable

It is best to do the massage and receive it without clothing on the area to be massaged, especially if you are going to use cream or oil.

5. Leaves the person’s back exposed

If the person rolled up a towel while undressing or completely covered themselves with the extra sheet, fold the cloth down to expose the person’s back.

1- Pour the massage oil or cream in the palm of your hand

Start with a teaspoon (about the size of a medium coin). Warm it up by rubbing it into your hands before applying it to the person.

2- Spread the oil on the back with effleurage

The main technique for spreading warm oil on a person’s back is called effleurage, which means “light rubbing.” Do it in long, even, gliding strokes.

Use your full hands and start at the person’s lower back and work your way up. Always up towards your heart (the direction of blood flow), while pressing and then lightly bringing your hands to the outside of your back. Maintain contact without applying pressure as you bring your hands down again.

Repeat this technique for 3-5 minutes while gradually increasing light to medium pressure to warm up your back muscles. Don’t forget about the shoulders and neck area.

3- Use the technique of petrissage or kneading

This technique uses shorter circular motions with more pressure than the effleurage technique. It is a kneading technique that rolls and presses to improve deep circulation.

  • To perform this technique you can use your palms, fingers or even your knuckles to make short circular movements.
  • The movement should go from the waist (the center) and not from the shoulders. This will help prevent you from becoming fatigued.
  • You should massage the entire back for 2 to 5 minutes. You can alternate between this technique and the lighter effleurage movements to vary the techniques.

4- Do percussion movements

Percussive movements (also known as tapotement) are movements of brief and repetitive contact with the parts of the hand. You can use your cupped hands, all your fingers together at one point, or even the flats of your fingers on the knuckle side of your hands to make contact. These movements have a stimulating and compressive effect on the tissue.

  • Keep your wrists relaxed and flex them with quick movements to perform tapotement techniques. This will ensure that you don’t apply too much pressure.
  • Perform the techniques on the person’s entire back for 2-3 minutes.

5- Use the lifting technique of the musclesTo do this, close your fingers and keep your thumb away (in a “lobster claw” fashion). Apply pressure with rotating lifting movements. Keep alternating hands in a “windshield wiper” motion.

  • Do the movements up and down your back 2-3 times.

6- Use a fan technique

Stand at the head of the table. Place your thumbs on your upper back, just below your neck, and on either side of your spine.

Using a “fan” motion with your thumbs extended, gently press toward your lower back; the pressure should be angled toward the person’s feet, not toward the ground. Alternate pressure on both thumbs, moving from the upper back to the person’s hips.

  • Make sure to massage the muscles on each side of the spine, not the spine directly.
  • Spinal massages can be very uncomfortable and dangerous if you don’t have the proper training.

7- Massage in the opposite direction

Stand next to the person again. Reach for the far hip with one hand, while resting the other hand on the near hip. In a fluid motion, pull one hand toward you while pulling the other away; in the middle, they should rub against each other, in opposite directions.

  • Repeat this movement up the back until you reach the shoulder area and then back down. Repeat it 3 times.

Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La Bioguía does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.