How to give Massages for Neck, Back and Shoulder Pain

Some areas can be tricky to self-massage and a massage ball may not provide you with the same level of relief as a traditional massage. If your loved one is suffering from neck pain, back pain, or shoulder pain, here’s how you can learn to give massages to deal with these aches. In this article, massage therapist, Wei Xin shares tips on giving massages like a pro.

Types of Massages for Pain

Before we dive into the massage techniques, it is important to note that one should be gentle when it comes to giving massages to someone else and to check in regarding the level of pain. Especially for sensitive areas such as the neck. If massages are performed with too much strength, it can cause more harm than good. Also, do ensure that movements are gentle and gradual to prevent injury. If you have long fingernails, an alternative would be to use your knuckles instead.

Giving Massages for Neck Pain

This massage targets the neck which can be strained from long hours of computer usage.

How to perform this massage:

1. Get recipient to face up on the bed or a firm comfortable surface
2. Gently hold the sides of the head with your hands
3. Pull the head away from the shoulder gently
4. Hold for 15 seconds before releasing
5. Repeat for 2-3 times

This massage targets the strained muscles at the back of the neck. The muscles at the back of the neck tend to be strained due to prolonged mobile phone usage where your neck is kept downwards for a long period of time.

1. Get recipient to face up on the bed or a firm comfortable surface
2. Use your fingertips to gently circle around the upper portion of the neck and the base of the skull Get feedback from the recipient and find tense and painful points around that area
3. Gently press and hold for 10 – 15 seconds before releasing

Giving Massages for Back Pain

This massage targets the upper & lower back. The muscles could be strained due to being seated for a long period of time in an unergonomic position.

1. Get the recipient to lie face down with a pillow tucked under the chest and a rolled small towel placed at the forehead for breathing space. *Do not lie with your head facing the side
2. Place your hands along either side of the spine at the bottom of the ribs
3. Push upwards towards the head – there is no need to press down firmly.
4. The pressure at this point should be 3/10 – hold this for 10-15 seconds

Massages Techniques for Shoulder Pain

This massage targets the shoulder muscles which could be strained due to prolonged hours at the desk.

How to perform this massage:

1. Get the recipient to be seated or to lie facing up
2. Using the entirety of your fingers, knead the shoulder muscles like dough
3. Go gently and do not pinch the shoulder muscles
4. The recipient can raise their shoulders to further relax the shoulder muscles

Consult with an expert if the pain persists

If the pain persists and does not go away, do give us a call to consult with our team of physiotherapists. If the aches are recurring, it is likely that something is causing the pain. Our physiotherapists are able to diagnose your problem and get to the root cause of the pain.