Yahoo Health

Self-Massage Moves for Back and Neck Pain

August 4, 2014

By Michele Bender
Photos by Itzy Ramirez 

You don’t need an appointment, a spa or even another person to reap the
benefits of a massage. “When it’s not possible to get a professional treatment,
you can relieve everyday aches and tension on your own,” explains Elizabeth
Bryan Bragg, a licensed massage therapist at Shift PT in New York City.

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“Massage assistance equipment such as Theracane, Backnobber and foam
rollers are great tools to use for myofascial release and relaxation of tired,
knotted muscles,” adds Scott Danberg, director of fitness at the Pritikin
Longevity Center & Spa in Miami. However, often all you really need are your
own hands and in some cases, a tennis ball, to help release the pain in your neck,
shoulders and back. “Just note that you should never put direct pressure on
your spine,” adds Bragg.

Related: 5 More Moves to Send Back Pain Packing

Try these five self-massage techniques to beat neck and back pain.

Soothe: Back of the neck pain

Twist two or three scarves into a thick braid-like shape, suggests holistic
psychotherapist Patty Schein.Stretch the braided scarves and place them

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behind your neck, holding one end in each hand. Slowly rub the scarf band up
and down your neck to release tension.

Soothe: Upper back pain

Stand against a wall and place a tennis ball between your left shoulder blade and
your spine. Pressing your back into the ball, move up and down or back and
forth on it, keeping it in the same general area. Be careful not to roll over and
press your spine into the tennis ball. Repeat with the ball between your right
shoulder blade and spine.

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Soothe: Side of the neck pain

Grasp the back of your neck with one hand placing the heel of your hand into
the space just behind your ear at the base of your skull and your fingers
wrapped around the opposite side of your neck. Squeeze, applying pressure
with the heel of your hand only (using fingers just for leverage). Work your way
down your neck to where it meets your shoulder. Repeat several times. End with
some gentle neck stretches, tilting and rotating your head from side to side.

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Soothe: Shoulder pain

Hook the fingers of your left hand over your left shoulder. Your upper trapezius
muscle will be beneath the palm of your hand. Give it several good squeezes.
You can also roll or rake your fingers over the muscle, working from the outside
in towards the base of your neck. Repeat on the right shoulder with the right
hand.

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Soothe: Low back pain

Lie on your back on the floor with your legs straight out and place a tennis ball
just left of the corner where your pelvis and spine meet. Do not place the tennis
ball directly on your spine. Roll horizontally on the tennis ball out toward your
hip and back again a few times. Roll vertically on the tennis ball from your pelvis
up to your rib cage and back down again a few times. Repeat, beginning with
tennis ball at the corner where your pelvis and spine meet on the right side of
your spine.

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