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Massage techniques to try at home for back pain - Home doctor for muscle pain in Sotogrande

Home doctor for muscle pain in Sotogrande

Self-massage can help you relieve your muscle pain. Self-massage is the practice where your skin and underlying muscles are pressed and rubbed. Our home doctor for muscle pain in Sotogrande has listed the following self-massage techniques you can try at home if you are suffering from muscle pain.


What types of pain can self-massage help?

Self-massage may ease minor types of pain, including pain in the:

  • head
  • neck
  • shoulders
  • 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.

Below are self-massage techniques for back pain by our home doctor for muscle pain in Sotogrande:

Self-massage for back pain

Back pain is a very common condition. It can have many causes, including but not limited to:

  • muscle strains or spasms
  • nerve irritation
  • disc damage
  • structural issues


Here are two techniques to try for back pain:


Lower back self-massage

This method works well for massaging your lower back. You don’t need any equipment.

Steps to follow

  1. Sit on the floor with your legs crossed. Straighten your back.
  2. Place your thumbs on each side of your sacrum, the flat triangular bone at the bottom of your spine.
  3. Move your thumbs in small circular motions, moving up and down your sacrum.
  4. Apply pressure on any tense spots. Pause, then release.
  5. Continue as necessary, and remember to breathe deeply.

Alternatively, you can try doing this massage in a chair. Be sure to plant your feet on the floor and to sit up straight.


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

  1. Lie on the floor on your back, with your knees bent.
  2. Place the tennis ball directly under the tense spot in your back. Hold for 20 to 30 seconds.
  3. 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.
  4. When you’re done, roll away from the ball, then get up. Rolling onto the ball could cause more pain.


When to call our home doctor for muscle pain in Sotogrande

Call our home doctor for muscle pain in Sotogrande immediate if you have muscle pain with:

  • Trouble breathing or dizziness
  • Extreme muscle weakness
  • A high fever and stiff neck