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Which areas should be massaged for back pain?

Dec 27, 2024 Source: Cainiu Health
Dr. Zhang Xiuhong
Introduction
In general, when experiencing back pain, it is beneficial to massage the back muscle groups, areas on both sides of the spine, the neck, shoulders, and lower back. In daily life, one should avoid prolonged sitting without movement. It is recommended to get up and move periodically, performing simple stretching exercises to relax the back muscles. Getting up to move for at least 5 minutes every hour can effectively help prevent back pain.

Generally, when experiencing back pain, it is beneficial to massage areas such as the back muscle groups, both sides of the spine, the neck, shoulders, and lower back. The detailed explanation is as follows:

1. Back Muscle Groups

Muscle tension in the back is one of the main causes of back pain, especially in the rhomboids and latissimus dorsi. Massaging these muscle groups can help relax tight muscles and relieve pain. Massage techniques or professional massage tools can be used, such as kneading and pressing movements on the back muscles, to achieve muscle relaxation.

2. Both Sides of the Spine

The muscles and acupoints on both sides of the spine are closely related to back pain. Massaging along both sides of the spine can help promote circulation and relieve pain. During the massage, special attention can be given to the "Ji Jiao" acupoints located on both sides of the spine, parallel to it. Massaging these points can help alleviate back pain.

3. Neck

Tension in the neck muscles and nerves may cause back pain. Maintaining the same posture for long periods, such as looking down at a phone or computer for extended periods, may lead to neck muscle tension, which can trigger back pain. Therefore, regular neck massage can help relieve back pain.

4. Shoulders

Tension in the shoulder muscles may also cause back pain. Shoulder massage can relax muscles, relieve muscle tension, and help alleviate back pain. When massaging the shoulders, pressure can be applied along the inner edges of the scapulae using both thumbs, or acupoints such as "Tian Zong" can be massaged to promote circulation, regulate qi and blood flow, dispel cold, and relieve pain and stiffness.

5. Lower Back

The lower back is a common area for back pain. Massaging the lower back can help relieve muscle tension and thus alleviate back pain. When massaging the lower back, the heel of the palm can be used to gently press downward along the muscles on both sides of the spine, helping to relax the erector spinae muscle group.

In daily life, prolonged sitting without movement should be avoided. It is recommended to get up and move regularly, performing simple stretching exercises to relax the back muscles. Getting up and moving for at least 5 minutes every hour can effectively prevent back pain.

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