When you have chronic pain, getting a massage can be like a mini-vacation, you get to relax and indulge in the experience of releasing your tension. However, it can be difficult to find time to get a massage on a regular basis and sometimes the added expense isn’t in your budget.
Massage is good for your health and overall well-being. Self-massage can reduce pain and muscle soreness, improve immune function, enhance your alertness, rejuvenate your body and reduce anxiety and depression.
When you aren’t able to get a professional massage, use these self-massage techniques for your chronic pain:
Head Self Message
Having a headache can ruin an otherwise great day, using some simple a self-massage technique can relieve your head pain.
Tools Needed: Your Hands
- Place your hands on the side of your face so that your thumbs are on your cheekbones by your ears.
- Using your fingertips, apply gentle pressure in a circular motion on your temples.
- Make circles continuously with your fingertips across your hairline until they meet in the middle of your forehead.
Neck Self Massage
Many of us stare at computers most of the day which makes our necks sore and stiff. Using this simple self-massage technique will help ease your neck pain and tension.
Tools Needed: Your Hands
- Place your fingertips on the back of your neck, where your neck meets your shoulders.
- Hold the area with firm pressure.
- When the muscles feel more relaxed, release the pressure.
- Slowly, roll your shoulders forward and backward.
- Repeat this process 3 to 5 times.
Hand Self Massage
Most of us use your hands in a repetitive motion on a daily basis, where it’s at a computer, on a cell phone or other jobs that involve using our hands. By the end of the day, your hands may be aching and need to relieve tension.
Tools Needed: Hands
- Start with placing the fingers on your left hand over your right wrist, like you are taking your pulse and apply pressure side to side across your wrist.
- Next, apply pressure to the heel of your palms with a small circular motion from your pinky towards your thumb.
- Grab the tissue between your thumb and palm of your hand and rub in a circular motion.
- Apply pressure to the base of your fingers using a circular motion and move to the tip of each finger.
- Once you reach the tip of a finger, pull gently to stretch the joint.
- Repeat on your left hand.
Shoulder Self Massage
Having poor posture or sitting at a desk call day often leads to shoulder pain. With some self-massage, you can help alleviate the pain.
Tools Needed: Your hands
- Using your left hand, place the palm of your hand on your right shoulder.
- Squeeze your shoulder three to five times, holding for two to three seconds.
- Starting at the edge of your shoulder, roll your fingers over the shoulder muscles towards your neck.
- Repeat with your right hand on your left shoulder.
Lower Back Self Massage
Back pain is very common that millions of people suffer from. You can find some relief with this simple exercise.
Tools Needed: Tennis Ball or Massage Ball and a Wall
- Place the ball between your lower back and a wall.
- Move your body side to side and up and down to find areas of tension.
- Where you find tension, apply stronger pressure to release the tension.
Chest/Pecs Self Massage
Pore posture and sitting hunched over at a computer will cause soreness in your pectoralis muscles. Using the below self-massage tips can help relieve that soreness.
Tools Needed: Trigger point manual massager or your fist
- Place the massager or your left fist in the grove below your right collarbone.
- Apply downward pressure to release tightened muscles.
- Continue to apply downward pressure at different angles to work out the entire muscle.
- Repeat on your left side.
Leg Self Massage
Whether you move around or a lot or sit a majority of the day, leg tightness is common. You can try this simple self-massage tip for leg pain relief.
Tools Needed: Foam Roller or rolling pin
- Sit or lay down on the floor.
- Place the roller under the part of your leg with tension. This method can be used for the front, side, and back of your leg.
- Use the weight of your leg and body while you gently roll your leg over the roller.
- Repeat on both legs in all areas with soreness and tension.
Hip and Buttocks Massage
People who sit a majority of the day or are active can have painful gluteal muscles. You can find relief with the below self-massage tips.
Tools Needed: Tennis Ball or Massage Ball
- Sit on the floor with your knees bent.
- Place the ball under your right buttock and place your hands on the floor behind your back.
- Lift your leg off the floor and roll in small circles over the ball, placing more attention to sore areas.
- Repeat on the left buttock.
Foot Self Massage
If you are on your feet a majority of the day you are bound to have sore feet. The good news is you can release the foot pain with a simple self-massage technique.
Tools Needed: Tennis or Massage Ball
- Sit comfortably in a chair where your feet can touch the floor without shoes on.
- Place the ball under your right foot.
- Using firm pressure, roll your foot back and forth from heel to toe over the ball.
- Work out any tender areas by rolling in small circles.
- Repeat on your left foot.
You can add more pressure by standing as well, just be sure you hold onto something to ensure not to fall.
If you suffer from chronic pain, these self-massage techniques are helpful, however, you may want to seek professional help.
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