Easing Pain with Self Massage 💆🏻‍♀️ 💕
Recently, I woke up with a crick in my neck that was a bit sore but manageable. It progressed during the day to the point where I couldn’t bring my head off my chest and my entire left arm went numb, tingly and in pain.
Turns out , after a CT scan and further examination , I was suffering from 3 herniated discs in my neck C2-C5 and had an extreme case of pinched nerves as a result. The kind of pain I wouldn’t wish on my worst enemy.
Much treatment and therapies ensued on the road to recovery. Massage being one of my favourites among them.
There are many types of massage but did you know there are forms of self massage that could perhaps prevent & help to ease your pain symptoms in between those massage appointments?
Self Massage
During a self-massage, you use your hands to manipulate your own muscles. It involves kneading the skin and applying pressure in certain spots.
If you’d like to try self-massage for pain relief, it’s helpful to know about certain techniques to help you get the most out of it.
What are the benefits of self-massage?
Self-massage is a simple, convenient way to enjoy the benefits of massage therapy. As a DIY method, it can be done in the comfort of your own home.
Like massage in general, self-massage may help ease:
stress
anxiety
headaches
digestive disorders
muscle strain
muscle tension
pain
When included as part of a comprehensive treatment plan, self-massage might also help manage chronic conditions like fibromyalgia or arthritis. It shouldn’t replace regular medical treatment, though.
Additionally, if you receive professional massages, self-massage may prolong the benefits and provide relief in between sessions.
What types of pain can self-massage help?
Self-massage may ease minor types of pain, including pain in the:
head
neck
shoulders
abdomen
upper and lower back
glutes
hips
If your pain is due to a swollen muscle, you may also have nerve pain. This can happen when a muscle presses against a nerve. But by using self-massage to relieve muscle pain you might reduce nerve pain too.
Self-massage for neck pain
Neck pain is often caused by overuse and poor posture. This can happen from everyday activities, like hunching over a laptop or phone, or reading in bed without adequate neck support.
If your neck feels tight and painful, try this therapeutic self-massage technique. It may also be helpful if you have a knot in your neck. It seems really simple and self explanatory but we often forget we have the ability ourselves to help ease pain and tension in our bodies.
Steps to follow
Lower your shoulders away from your ears. Straighten your neck and back.
Locate the painful areas on your neck. Press firmly with your fingers.
Gently move your fingers in circular motions. Repeat in the opposite direction.
Continue for 3 to 5 minutes.
Self-massage for headache pain and tension
If you’re experiencing headache pain, a self-massage may help release tension and increase relaxation. This may be particularly useful if your headache is stress induced.
Here’s one way to do a head massage.
Steps to follow
Lower your shoulders away from your ears. Straighten your neck and back.
Locate the base of your skull. Place the pointer and middle fingers of each hand in the center, fingertips touching.
Apply gentle pressure and slide your fingers outward or downward, moving in the direction that feels best.
Move your fingers in small circular motions. Focus on the tense spots, along with the areas around it.
Tennis ball self-massage
You can also massage your back by lying on top of a tennis ball. The firm pressure of the ball can relieve tension in your back.
Steps to follow
Lie on the floor on your back, with your knees bent.
Place the tennis ball directly under the tense spot in your back. Hold for 20 to 30 seconds.
To add more pressure, gently rotate your body to lean on the tennis ball. You can also cross one ankle over the opposite knee to increase the pressure.
When you’re done, roll away from the ball, then get up. Rolling onto the ball could cause more pain.
If you’re experiencing mild pain, self-massage may help ease your symptoms. It’s a convenient, easy way to relieve tension and discomfort. You can also use it as a preventive self-care method.
Always be gentle with your body and pay attention to your pain.
Get medical attention if the pain worsens, doesn’t get better, or you develop new symptoms. Your doctor can determine what’s causing your pain, along with the best treatment for your situation.
After your self massage, fill a warm bath, pour in a cup or two of epsom salts, a couple drops of a calming essential oil like lavender, dim the lights and light a candle. Google a short 10 minute meditation for pain relief on Youtube to listen to and focus on your breathing to help you on your road to optimal health and healing.
All the best
Allie đź’•xo
