If you find it difficult to make room in your busy schedule for regular maintenance massages, then why not learn to treat yourself with at-home massage therapy? With the right combination of techniques and tools, you can give yourself a targeted, customized massage at home for pain relief, relaxation and improved well-being.
This guide to self-massage covers some of the top tips for giving yourself an effective and relaxing deep tissue massage at home. We’ll also explore some of the best self massage devices available to help you better target painful trigger points and improve circulation.
Professional massage therapists, physiotherapists and chiropractors are highly knowledgeable and offer tremendous benefits. But there are some advantages of self-massage you can’t get when seeing a professional.
Some of the benefits of self-massage include:
Self-massage is also a great alternative for people who don’t enjoy seeing a professional they aren’t familiar with or are uncomfortable going to spas or clinics.
You can give yourself the best massage possible using the self myofascial release technique, which is where you identify and relieve your trigger points—localized sore spots or “muscle knots” throughout your body. You can pinpoint and release these trigger points yourself using either your fingers or a massage tool.
By knowing the right self-massage techniques for different areas of the body, you can regularly ease these trigger points so you can feel and move better. Over time, you can become better at finding and releasing your own pain points.
Note that if you’re feeling any new pain or numbness, consult your physician before trying any of the below self-massage techniques.
Whether you tend to experience tension headaches or you’re just looking for a way to relieve stress, a face and scalp massage can help you feel relaxed and revitalized.
Below are some top tips on self-massage for headaches, targeting your face and scalp:
You can apply similar techniques to your cheeks, along your jawline and around your mouth to loosen facial tension.
If you work at a desk, you may experience recurring tension and pain points in your neck and across your shoulder blades. Neck and shoulder self-massage can help reverse the effects of hunching or slouching at a computer.
Try the following neck and shoulder self-massage tips to feel better while you work:
If you have mobility issues in your shoulders and upper back, try using a massage stick or other device to help you target these points.
Many people who sit for extended periods experience low back pain due to inadequate lumbar support, which causes the low back discs to become compressed. Using a combination of stretching and self-massage techniques, you can relieve low back pain and boost spinal health.
Try the following self-massage technique for low back pain and tension:
Adjust the amount of pressure you apply to your low back by leaning farther back into the wall for stronger pressure.
If you’re on your feet all day or work with your hands, you can benefit from a routine massage at home for these important appendages.
Try these foot and hand self-massage techniques to relieve tension:
Try using lotion on your hands and feet to help reduce friction as you massage.
Get the most out of your self-massage by preparing your body and your environment in advance. You can increase the effectiveness of your self-massage by creating a soothing environment and by loosening tight spots before attempting to release trigger points.
The following tips can help you boost the benefits of self-massage:
Professionals also recommend drinking plenty of water after a massage to help boost hydration and encourage recovery after manipulating deep tissues.
Take your self-massage techniques to the next level with massage devices from Relax The Back. Ranging from portable, handheld options to full-body state-of-the-art technologies, Relax The Back has the options you need to get a great massage at home.
Make self-massage part of your daily or weekly wellness routine with the following self-massage solutions from Relax The Back.
Handheld massage devices like massage sticks and rollers help you better target pressure points in areas like the shoulders, back, glutes and legs.
The Theracane® Massager, available at Relax The Back, is a self back massager that gives you the ability to reach tight spots between the shoulder blades. Designed with strategically placed knobs, using a Theracane to release trigger points, increase circulation and promote deep tissue healing is easy.
Massage guns use percussive therapy to target deep tissue and improve circulation throughout tense muscle groups.
The Hypervolt Massager 2 is an ergonomically designed percussion massager that delivers rapid vibration to reverse stiffness and relieve soreness. Use it on your back, shoulders and thighs as part of a daily self-massage routine or for recovery after strenuous exercise. Find the Hypervolt Massager 2 at Relax The Back online or at a store near you.
Massage chairs provide the ultimate at-home massage experience for daily well-being and recovery. Relax The Back is one of the leading providers of advanced massage chairs built with luxurious features like lumbar heat, zero-gravity recline and built-in speakers.
The Super Novo Massage Chair by Human Touch® is a full-body massage chair that includes foot, calf and knee massage. With an Amazon Alexa-enabled virtual therapist, you can get the personalized massage experience you want with every session.
Shop our selection of massage chairs at Relax The Back and visit one of our massage chair showrooms near you.
Find a Relax The Back store near you, and stop by your nearest location to try out a massage chair in person. Or book an online appointment to get a personalized consultation with a virtual wellness specialist.