3 Easy DIY Massages For Your Lower Back
Low back pain can be one of the most difficult conditions to live with as there aren’t many self-medication options available. You may not always have the funds necessary to see a masseuse or a physical therapist regularly, forcing you to bear the pain. While professional pain-relief options are available, there are a few DIY techniques that are proven effective. These 3 DIY massages for your low back can help alleviate pain from the comfort of your home.
Implementing ice into your massage is an easy and natural way to increase pain relief. Cold therapy is an effective pain treatment method, as it decreases the inflammation and swelling in your back. The ice also functions as an anesthetic because it numbs your inflamed tissues. Place the ice into a massage ball and put it in the freezer before your massage. Rub ice on the sore area before, during, and after the message for additional pain relief.
Buy a Hand-Held Massager
It can become tiresome to constantly use your hands to massage your back. Hand-held massagers are most helpful for back pain as they can access harder to reach areas with ease. You can adjust the power level on your massager to provide the firmness most appropriate for your specific pain. The most efficient way to use a hand-held massager is to massage a particular area for 30 to 60 seconds and then broaden your attention the muscles around the afflicted area. Be sure to you read the online reviews from past consumers before purchasing a massager. The most expensive ones are not necessarily the most effective.
Use a Foam Roller
Foam rollers can help alleviate discomfort in all tense muscles and are a great alternative to a professional back massage. They are typically inexpensive and come in different levels of firmness to best address your pain.Lie on your back or side and roll your body over the foam for a pain-relieving DIY deep tissue massage. There are a plenty of exercises you can perform on your foam roller that can alleviate pain in the most hard to reach areas.
DIY massages can provide temporary relief, but your chronic lower back pain may require professional attention. The pain experts at Marc Cohen Spine Institute have the experience and resources to identify your pain source and suggest treatment options. Contact us today to schedule your appointment at one of our New Jersey Locations.