How to Give a Back Massage

Guide Note Massage is a beneficial and relaxing practice that most people welcome. Although there are many trained massage therapists available, you can offer a loved one a back massage yourself. With a little knowledge and a dab or two of lotion, you can help a friend or partner relax and de-stress.

Table of Contents

Back Massage Tips

  1. Make the recipient comfortable.
  2. Use plenty of oil to lubricate the massage.
  3. Start with light motions called effleurage, working from the bottom upwards.
  4. Once the muscles are warm, apply more pressure.
  5. Try using your lower arms and elbows to massage and apply pressure.
  6. Ask recipient to tell you if the pressure is too much or not enough.

Disclaimer The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

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Introduction

  • A massage is a wonderfully relaxing way to reduce stress and feel good about yourself. This How to Give a Back Massage guide will show you how to give a friend or family member a comforting and beneficial massage. Massage offers many benefits, such as decreasing anxiety and strengthening the immune system.1 There is nothing like a massage for reducing back pain and stress!
  • Although there are many specific types of massage you can perform, such as the Swedish massage, you can easily incorporate many massage techniques into your own personal style.

Step 1: Prep Recipient and Space

  • Anyone can give a quick five-minute massage to someone's shoulders or back. However, the full benefits of massage are much better felt if you prepare the right environment and supplies.
  1. (Creative Commons photo by Jon Haynes)
    (Creative Commons photo by Jon Haynes)
    Obtain a bottle of body moisturizer, lotion or oil. This will help your hands glide easily and massage more effectively.2
    • -Keep your hands well-lubricated and add more moisture as you work.
    • -Lotion reduces friction and decreases the chance you could damage or hurt the recipient's skin.
    • -Make sure the massage recipient is not allergic to the lotion you use.3
  2. Adding a drop or two of essential oils, such as lavender or sandalwood, to the lotion can make the massage more enjoyable and relaxing.4
  3. Play some soft music in the background to encourage the person to meditate and relax.3
    • The right music can put the recipient in the perfect frame of mind to relax.
  4. If your friend or loved one is comfortable doing so, have them remove all upper clothing.3
  5. Have the person lie down on a bed or other raised, firm surface.2
    • You can have the person lie down on the floor, but you will have to crouch on the floor and may tire quickly.
  6. For female recipients, have them position a rolled-up towel under their breasts to reduce pressure.
  7. Make sure your nails are relatively short and won't scratch.2
  8. Make sure the recipient is warm enough and the room is comfortable.2

Step 2: Start at the Bottom

  • To start, run your hands over the back with a light pressure; this movement is known as effluerage.7 Effleurage warms the muscles up along the spine. Here's what to do:
  1. If you have the recipient lie on an elevated surface, it will be easier for you to put your body weight behind your massage strokes.
  2. Start near the tailbone.
  3. Press your thumbs along both sides of the spine.2
  4. Sweep your thumbs and hands along the spine, working in long, sweeping strokes with a light-to-moderate amount of pressure.9
  5. If you and the recipient are comfortable, you can gently massage and squeeze their buttocks and lower legs to help alleviate lower back and leg pain.

Step 3: Move Up Along the Back

  • Effleurage warms the muscles up and prepares them for a firmer, stronger stroke. As you start moving up their back, you will want to increase pressure to the point that it is comfortable to the recipient. Have them be your guide as to how much pressure you add in areas.
  1. Press more deeply along the spine with your thumbs and palms.
  2. Sweep your hands away from the spine and out in circular motions.9
  3. Use your fingers and hands to knead and squeeze the muscles along the side.
  4. Try using your lower arms and elbows to massage and apply pressure.
  5. Make sure not to apply direct pressure to the spine as this can injure it.11

Step 4: Soothe the Shoulders

  • Sitting for too long at a desk, standing hunched over a table, improper posture and large breasts can all cause shoulder pain.12 Tension and stress often manifest in the shoulders, and the shoulders can accumulate sore areas. As you are massaging, be on the lookout for specific muscle tension in certain areas. You might run across a "knot," which is a hard, stiff muscle.13 Carefully massage this area in order to encourage the muscle to relax and loosen.
  1. Starting at the base of the neck and working outward, use your thumbs to make little circles along the shoulders.14
  2. Squeeze the trapezius muscles, which start at the base of the skull, extend to the shoulder and reach down to the back.15
  3. Knead the upper arms with your fingers and hands.

Step 5: Work on the Head

  • Don't forget the head! Your back and spine are intimately connected with the rest of your body, so soothing one area can help soothe others. A headache can often be relieved with a gentle, precise head massage. Below are several ways of massaging the head and neck.
  1. (Creative Commons photo by BIJI KURIAN)
    (Creative Commons photo by BIJI KURIAN)
    With your fingers, massage along the bottom scalp on both sides of the spine.9
  2. With your thumbs, apply pressure behind the ears along the hard part of the skull, but be careful of the fleshy area directly behind the earlobes.
  3. With both thumbs, press on the spot where the spine connects to the skull.
  4. With the recipient on their back, cup the person's head in both hands.
    1. Place your thumbs behind the jaw and your index fingers on the base of the spine where it connects with the skull.14
    2. Let the person's head rest in your hands, and gently move your fingers in little circles.
  5. With your thumbs, firmly massage the temples and along the person's hairline, rubbing in small circles.16

Step 6: Finishing Touches

  • When you are finished with the massage, the recipient will be relaxed, calm and perhaps even asleep! So, finish the massage on a nice note.
  1. Make sure to wipe off any excessive lotion that still may be left on the recipient's skin.2
  2. Be aware that the recipient may be a little dizzy or disoriented after the massage.17
  3. In addition, encourage the recipient to drink plenty of water to help flush toxins away.3
  • Once the recipient is back on their feet and feeling good, it might be the time to suggest that they give your aching, sore muscles a nice rub.

References for How to Give a Back Massage

  1. ↑ 1.0 1.1 WebMD Video: Therapeutic Benefits of Massage (Time: 2:29)
  2. ↑ 2.0 2.1 2.2 2.3 2.4 2.5 Genesis: How to Give a Back Massage
  3. ↑ 3.0 3.1 3.2 3.3 MedlinePlus: X-Plain Massage Therapy Reference
  4. ↑ 4.0 4.1 Muti: Essential Oils Guide
  5. ↑ Medicinenet.com: Lower Back Pain
  6. ↑ Spine-Health: Common Causes of Lower Back Pain
  7. ↑ Expert Village: Effleurage Massage Tips
  8. ↑ Medicinenet.com: Dealing with Back Pain
  9. ↑ 9.0 9.1 9.2 YouTube: Learn How to Give a Massage (Time: 3:27)
  10. ↑ Science & Medicine: Massage (October 1999)  PDF
  11. ↑ Better Massage Therapy: Tips for Giving a Good Back Massage WARNING: Ad-Heavy
  12. ↑ Health and Age: Large Breasts and Back Pain (September 12, 2008)
  13. ↑ Lake Tahoe Massage Therapy: What is a muscle knot?
  14. ↑ 14.0 14.1 Memorial Hospital: Seven Minute Shoulder Massage
  15. ↑ University of Wisconsin-Stout: Weight Training Muscle Diagram
  16. ↑ WebMD: Massage Therapy for Stress Relief and Much More
  17. ↑ 17.0 17.1 About.com: Massage Therapy WARNING: Ad-Heavy


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