How to Massage the Back
Dec 21, 2024
Source: Cainiu Health
Dr. Zhang Xiuhong
Introduction
Back massage can be performed using techniques such as circular rubbing (roufa), pushing (tuifa), pinching (nifa), tapping (koujifa), and rolling (gunfa). Use the palm or the base of the palm to perform circular rubbing motions with moderate pressure on the back muscles. Begin from the upper part of the back and gradually move downward, covering the entire back area. The duration of each session may vary depending on individual conditions, but generally lasts 3–5 minutes, until a feeling of muscle relaxation in the back is achieved.
Generally, back massage can be performed using techniques such as kneading, pushing, pinching, tapping, and rolling. A detailed explanation is as follows:
1. Kneading Technique
Using the palm or heel of the hand, perform circular kneading motions on the back muscles with moderate pressure. Begin from the upper back and gradually move downward, covering the entire back area. The duration of each kneading session can be adjusted according to individual needs, typically lasting 3-5 minutes, or until the back muscles feel relaxed. This technique promotes blood circulation in the back, relieves muscle tension, and alleviates back pain caused by prolonged poor posture or excessive fatigue.
2. Pushing Technique
With both hands straightened, use the heels of the palms or fingers to push outward along the muscle fibers, starting from both sides of the spine. Apply even and moderate pressure, repeating the motion multiple times. The distance of each push can be adjusted according to the size of the back, typically from the shoulders down to the waist. This technique helps relax the back muscles, improves muscle stiffness, promotes the circulation of qi and blood, and plays a certain role in preventing and relieving back pain.
3. Pinching Technique
Using the thumb in opposition to the index and middle fingers, perform rhythmic pinching and lifting motions on the back muscles. Start from the shoulders and gradually move downward along both sides of the spine to the waist. The movements should be gentle and continuous, repeating the pinching motion 3-5 times at each spot. This technique effectively relaxes deep back muscles, enhances muscle flexibility, and alleviates pain and discomfort caused by muscle tension, making it particularly suitable for individuals who work at desks for prolonged periods or lack physical activity.
4. Tapping Technique
Make fists with both hands and lightly tap the back using the palms or backs of the fists. Start tapping from the upper back and proceed downward sequentially. The tapping pressure should be moderate, providing a comfortable sensation. The rhythm of tapping can be slightly faster, lasting 1-2 minutes. This technique stimulates acupoints on the back, promotes blood circulation, relieves muscle fatigue, and helps relax and soothe the back muscles.
5. Rolling Technique
Form a loose fist and apply pressure on the back skin using the metacarpophalangeal joints on the side of the little finger. Through flexion and extension of the wrist joint combined with rotational movement of the forearm, move the fist back and forth across the back. Cover the entire back area, continuing the motion for 2-3 minutes. This technique deeply relaxes the back muscles, promotes local metabolism, and reduces back pain and stiffness.
Regular back massage should be performed in daily life, combined with appropriate exercise and good sitting posture to maintain relaxed back muscles and ensure smooth blood circulation.
