June 2020

Self-Massage for the Low Back

I don't know about you, but I have been doing a lot more outside this summer--gardening, cleaning up the yard and deck, and bending over more than usual to do that.

Keeping consistent with your MDs  guidelines for safe activity--you might want to try these quick tips if you have discomfort in your low back, buttocks, or hamstrings/back of upper legs/back of the thighs.

1) Lie on your side on the floor or on a soft yoga mat or towel or rug--with your knees gently bent. Reach your hand as far up your spine as you comfortably can, and stroke with your thumb along the sides of the spine down to your tailbone.

2) Still lying on your side, press points on your buttocks from your low back to the thigh--again to your level of safety and comfort. Press with your fist, knuckles, or thumbs--taking care to protect the parts you are using to do the massage to avoid injury. Hold each point for several seconds--then release. 

3) Sit or lie on a tennis ball or a soft plastic ball. If the ball feels too hard, put a towel over it or use it on a soft surface like a bed. To your level of safety and comfort, carefully roll on the muscles on the sides your lower spine--being careful to avoid any pressure on the spine itself--and rolling the buttocks over the ball, lingering a little on areas that feel tight or painful. Use your body weight to press into them as is comfortable. You might feel pressure but should not feel additional pain. Avoid the sciatic nerve and any area that gives you any sharp shooting pain. Stop immediately if you feel additional pain. You should feel some relief from the discomfort as you gently press. If you do not, discontinue the activity. Try to coax those tight gluteus/buttocks muscles to relax instead by gently massaging them.

Adapted from Client Education Handouts for Self-Care, Information for People

Wishing you a safe and enjoyable summer!