How to Do a Lower Back Massage on Yourself or Others

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Massage techniques for lower back pain
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The lower back can become tight or sore for many different reasons, but in many cases, a lower back massage can help. We interviewed massage therapist Marty Morales and personal trainer Francisco Gomez to teach you everything you need to know about massaging yourself or others to relieve lower back pain. Plus, we’ll explain the benefits of lower back massage and when you should see a professional massage therapist or a doctor for back pain.

How to Do a Massage for Lower Back Pain

Have the person lie on their stomach on a firm surface. Rub massage oil into your hands (optional), then place both hands flat on their lower back and apply upward pressure, moving toward the center of their back. Use your thumbs or the heels of your hands to apply pressure to sensitive areas. Just make sure the pressure isn’t causing pain, and be careful to avoid pressing on their spine.

Section 1 of 4:

Massaging Someone Else

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  1. Choose a firm, comfortable surface for your work area, such as a firm bed, padded floor, or massage table. Ask the person to lie flat on their stomach, turning their head to either side and positioning their arms however they are most comfortable. [1]
    • Create a comfortable, calming environment by diffusing relaxing essential oils, like lavender , chamomile , or frankincense .
    • Also, turn the lights down low and keep the room nice and warm.
    • It also helps to center yourself before the massage. Take a few deep breaths to relax and clear your mind so you’re fully present and set a relaxing tone for the person you’re massaging.
  2. Using massage oil helps reduce friction on the skin and generally makes the massage more comfortable. Some people don’t like oil during a massage, however, so ask the person if it’s okay to use some. Use oil that’s specially designed for massages or another common oil such as olive, coconut, or almond. [2]
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  3. Place both hands flat on the person’s lower back near their hips, on either side of their spine. Press upward firmly with your entire hands, moving toward their middle back. Then, lift your hands and do it again, starting at their lower back. Do not press down directly on their spine or hip bones; apply pressure to muscles only. [5]
    • This technique is called effleurage and is commonly used to start loosening muscles during a massage.
    • Continue this technique for 5-10 minutes.
    EXPERT TIP

    Eric Christensen, DPT

    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Physical Therapist

    Be careful when massaging someone's back. When massaging someone's back, avoid pressing too hard on bones, joints, or the spine itself. Instead, focus on kneading the soft tissues around them. Start very gently, then slowly increase pressure while frequently asking them for feedback.

  4. Place the heels of both hands at the bottom sides of the person’s spine, near their hips. Move your hands outward and upward in a circle, applying pressure around their hips and lower back. Move up and down the sides of their spine slightly, doing circles in the sore areas. Do not press directly on their spine or any other bones, as this could cause nerve damage. [6]
    • Continue this part of the massage for 5 minutes, or less if the person prefers.
  5. Find the base of the person’s spine with your fingertips. Move your fingertips to the outside of their spine and press down. Then, move your fingers outward along their hips while applying pressure. Do one side at a time, using both hands if you’d like.
    • This technique massages tightness out of the tops of the gluteus muscles that often cause lower back pain.
    • Continue this part of the massage for no more than 5 minutes.
  6. Find the long, sausage-shaped muscles that run along the person’s spine. Use your thumb to apply firm pressure to the outer sides of the muscle, sliding it up along the muscle with circular motions and stopping at the middle back. Do each side of the spine three times. [7]
    • Using only your thumbs increases the amount of pressure going into the muscles of the person’s back.
  7. Ask the person if there are specific areas that feel tight or are in need of attention. Have them point to the spot to show you exactly where the pain is. Then, use your thumbs to apply firm pressure to these areas for about five seconds each, making tiny circular movements to help loosen the muscle. [8]
    • Be sure you are not pressing on bones when you press these tight areas. Stop immediately if the person experiences increased pain during this part of the massage.
    Clair Davies, Massage Therapist

    Lower back massage releases deep muscular trigger points, unlocking interconnected tension for whole-body pain relief. Overuse, poor posture and injuries cause complex lower back muscles supporting the spine to form painful knots that radiate pain; massage can unwind this knotted tension, benefiting the entire body.

  8. “You have to really communicate with the recipient,” Morales explains. [9] Throughout the massage, check in with the person you’re massaging to make sure they feel comfortable. Tell them that if anything hurts, you will back off and apply less pressure. If they want you to apply more pressure, press harder.
    • Ask questions like, “How does this feel? Is this enough pressure or too much?”
    • If the person experiences severe pain during the massage, stop the massage and advise them to seek professional medical care.
  9. 9
    Try different massage techniques depending on your experience. There are many massage techniques for the lower back, and while many of them are safe to try at home, some should only be performed by professionals. Here are some common techniques: [10]
    • Therapeutic massage: A therapeutic massage is any type of massage that targets an area of the body to relieve specific discomfort or pain. Anyone can perform a therapeutic massage, but it’s ideally left to a trained massage therapist.
    • Deep tissue massage: Deep tissue massages should only be performed by an expert, as this technique massages the body with more force and reaches muscles and connective tissue on a deeper level.
    • Swedish massage: A Swedish massage is gentler than a deep tissue massage and emphasizes long, circular movements and kneading, as well as tapping and vibration.
    • Sports massage: A sports massage is geared toward athletes and is used to prevent injury or to help an injured athlete recover. To prevent further injury, these massages should be performed by professionals, like a massage therapist or physiotherapist.
    • Shiatsu massage: This Japanese massage technique uses pressure all over the body in a rhythmic fashion. It is intended to stimulate the body to heal itself. Shiatsu massages are generally safe to perform, though it’s better to seek a licensed practitioner.
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Section 2 of 4:

Doing a Massage on Yourself

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  1. Lean up against a wall and place the tennis ball or foam roller designed for massage over the area of your lower back that is sore. You should feel some pressure on the tight area where the ball or roller is pressing in. Do not continue if the area is extremely painful or if the pain is coming from a bone. [11]
    • According to Gomez, you can also use “one of those pressure balls or a lacrosse ball or a softball.” [12]
    • Seek professional medical attention if you experience extreme pain upon placing pressure on your lower back.
  2. Move your hips and bend your knees to roll the ball or roller over the sore areas of your lower back. Continue leaning heavily into the ball or roller to apply pressure to the areas. If you're using a roller, roll the device up and down along the muscles beside your spine. [13]
    • Try to get most of your body weight into that sore area where you have the ball or roller, but stop or decrease the pressure if the area becomes more painful.
  3. To apply more pressure to your muscles, lie down on your back on the floor and place the ball or roller under the sore areas. Bend your knees and use your feet to move your body so that the ball or roller slides over the sore muscles to loosen them. [14]
  4. Don’t spend more than 10-15 minutes a day massaging your back with a tennis ball or foam roller. Doing so can increase your soreness. Allow the muscles time to recover from the massage, and try again the next day if they are still tight or sore. [15]
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Section 3 of 4:

Benefits of a Lower Back Massage

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  1. 1
    Relieving back pain One of the biggest benefits of a lower back massage is that it reduces back pain. There are two types of back pain: chronic and acute. Chronic back pain lasts longer than 3 months, and acute back pain resolves within a 3-month period. Lower back massage usually offers more relief for acute pain, though it can provide short-term relief for chronic pain. [16]
    • There are many potential causes for back pain, including falling, lifting heavy objects, and poor posture. Some of these issues may lead to health conditions that trigger back pain, including ruptured spinal discs, arthritis, or osteoporosis.
    • Gomez explains that movement is a great way to reduce lower back pain : “A lot of people avoid movement because it hurts, but if they don’t move, they’re actually going to hurt more because their joints are getting stiffer. Walking is a must, especially lifting your legs and using your hips, not just your knees, when you walk.” [17]
  2. 2
    Relaxing tight muscles Massage relaxes tight muscles by increasing blood flow to the area and using techniques that stretch and elongate muscle fibers. In turn, this helps reduce stiffness and pain and improve range of motion. [18] It also breaks down adhesions (scar tissue) that form in tight muscles to further improve mobility.
  3. 3
    Increasing blood flow Massage generates heat and applies pressure to tissues, which helps move blood through the area. As muscles relax, the body releases nitric oxide, which helps relax the walls of blood vessels and causes them to expand, improving blood flow. [19]
  4. 4
    Reducing stress Muscle tension is a common sign of stress, so as a massage relieves tightness in the muscles, it also relieves stress . It decreases the stress hormone cortisol and stimulates the parasympathetic nervous system, which allows the body to return to a balanced state after a stressful event. [20]
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Section 4 of 4:

When to See a Professional

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  1. See a professional massage therapist if at-home massages don’t work. If you’ve tried giving yourself a massage or having someone massage you and it doesn’t ease your back pain, consider making an appointment with a massage therapist. Depending on the issue, you may also want to see a chiropractor or physical therapist to adjust your spine. [21]
    • If your pain is severe or long-lasting, see a doctor. A doctor can diagnose the issue and provide treatment recommendations.


Expert Q&A

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  • Question
    How do you prepare oil for a massage?
    Marty Morales
    Professional Massage Therapist
    Marty Morales is a Professional Massage Therapist and the Founder and Owner of the Morales Method, a manual therapy and body conditioning business based in the San Francisco Bay Area and in Los Angeles, California. Marty has over 16 years of massage therapist experience and over 13 years of experience educating others on the best practices for massage therapy. Marty has over 10,000 hours of private practice logged and is a Certified Advanced Rolfer and Rolf Movement Practitioner, CMT. He has an MBA in Finance from Loyola Marymount University, Los Angeles.
    Marty Morales
    Professional Massage Therapist
    Expert Answer
    The most important thing is to make sure you're using fresh, clean oil. You can heat the oil up by placing the bottle in some warm water in advance. Use an oil that's pleasant to the other person. For example, if they like the smell of lavender, you could use an oil that's infused with lavender for the massage.
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  • Question
    Why is my lower back so stiff?
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach
    Expert Answer
    Your lower back can become stiff for many reasons. One of the most common ones is bad posture, especially if you work a job that has you sitting all day. To fix this, you should stand up and do some light stretches throughout the day.
    Thanks! We're glad this was helpful.
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  • Question
    What is the best way to massage your lower back?
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach
    Expert Answer
    Try using a foam roller or a pressure ball to massage the lower back and surrounding areas. Start by using the roller or pressure ball on your glutes, then work your way up to the actual spinal muscles.
    Thanks! We're glad this was helpful.
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      Warnings

      • Seek professional medical attention for severe or long-lasting pain in your lower back. Do not massage a person who is experiencing severe pain unless you are a licensed massage therapist.
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      References

      1. ↑ https://carrington.edu/blog/tips-and-techniques-for-giving-a-great-back-massage/
      2. ↑ https://carrington.edu/blog/tips-and-techniques-for-giving-a-great-back-massage/
      3. ↑ Marty Morales. Professional Massage Therapist. Expert Interview. 20 Dec 2019.
      4. ↑ Marty Morales. Professional Massage Therapist. Expert Interview. 20 Dec 2019.
      5. ↑ https://crsmt.com/a-touch-of-costa-rica/how-to-give-a-soothing-back-massage-step-by-step-guide
      6. ↑ https://carrington.edu/blog/tips-and-techniques-for-giving-a-great-back-massage/
      7. ↑ https://youtu.be/cVSDcGtwvHA?t=167
      8. ↑ https://youtu.be/cVSDcGtwvHA?t=196
      9. ↑ Marty Morales. Professional Massage Therapist. Expert Interview. 20 Dec 2019.
      1. ↑ https://www.health.com/types-of-massage-7510143
      2. ↑ https://today.usc.edu/how-to-give-yourself-a-massage-and-alleviate-nagging-back-pain/
      3. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      4. ↑ https://today.usc.edu/how-to-give-yourself-a-massage-and-alleviate-nagging-back-pain/
      5. ↑ https://today.usc.edu/how-to-give-yourself-a-massage-and-alleviate-nagging-back-pain/
      6. ↑ https://www.wellness.uci.edu/RR.HNMassage.pdf
      7. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/massage
      8. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      9. ↑ https://www.takingcharge.csh.umn.edu/how-does-massage-work
      10. ↑ https://today.uic.edu/massage-therapy-improves-circulation-alleviates-muscle-soreness/
      11. ↑ https://www.amtamassage.org/about/position-statements/massage-therapy-can-relieve-stress/
      12. ↑ https://www.woosterhospital.org/when-you-should-and-shouldnt-see-a-chiropractor/

      About This Article

      Article Summary X

      To massage your lower back, try using a tennis ball or foam roller. Lean against the wall and place the ball or roller over the area that’s sore. Press into the ball or roller for some sustained pressure or move your hips and bend your knees to roll over the sore areas. Alternatively, lie on the floor with your ball or roller under you for added pressure. Spend 5 minutes a day massaging your back to relieve tension, but don’t do it for too long or else you can increase your soreness. To learn how to massage someone else’s lower back, keep reading!

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