Self-Massage Moves for Back and Neck Pain
By Michele Bender
Photos by Itzy Ramirez
You don’t need an appointment, a spa or even another person to reap the benefits of a massage. “When it’s not possible to get a professional treatment, you can relieve everyday aches and tension on your own,” explains Elizabeth Bryan Bragg, a licensed massage therapist at Shift PT in New York City.
“Massage assistance equipment such as Theracane, Backnobber and foam rollers are great tools to use for myofascial release and relaxation of tired, knotted muscles,” adds Scott Danberg, director of fitness at the Pritikin Longevity Center & Spa in Miami. However, often all you really need are your own hands and in some cases, a tennis ball, to help release the pain in your neck, shoulders and back. “Just note that you should never put direct pressure on your spine,” adds Bragg.
Try these five self-massage techniques to beat neck and back pain.
Soothe: Back of the neck pain
Twist two or three scarves into a thick braid-like shape, suggests holistic psychotherapist Patty Schein.Stretch the braided scarves and place them behind your neck, holding one end in each hand. Slowly rub the scarf band up and down your neck to release tension.
Soothe: Upper back pain