Back massage: tips and tricks for a relaxing massage

A good back massage can relieve tension and relax muscles. Here we show you the right techniques and give you valuable tips for a pleasant massage.

A back massage can have a beneficial effect in many situations: if you want to do something good for your muscles after exercise, if you want to relieve stress and tension, or if you simply want to relax.

With our tips, you can really pamper the person you want to massage. However, you should keep a few things in mind so that the massage doesn’t become painful and cause tension.

The right preparation for a back massage

Before you start the back massage, you should create a pleasant, relaxing atmosphere. If the person you are giving the massage feels really comfortable, they can enjoy the massage much better:

• Make sure the room is well ventilated beforehand. The fresh air supplies the body with oxygen and helps it to relax. However, you should close the windows while you are massaging, as drafts can cause the muscles to cramp.
• The room should also be comfortably warm so that muscles and skin can relax. The ideal temperature depends on personal preference and is between 20 and 24 degrees.
• Your partner should make themselves comfortable on a suitable surface. A massage table is suitable for this, but also a mattress or a comfortable sofa. The surface should not be too hard and not too soft. You can also put a blanket and a few pillows ready.

• Dim, indirect light can help you to slow down and concentrate fully on the massage. Candlelight is particularly beautiful.

• For an even more pleasant atmosphere, you can light scented candles or incense sticks and play quiet, gentle music.

Basics for a relaxing back massage

There are a few techniques for a successful back massage that even a layperson can’t go wrong with:

• The gentlest massage technique is effleurage. To do this, you gently stroke the skin of the person you want to massage with your hands. This helps them to completely relax, especially at the beginning of a massage.
• Petrissage, kneading the skin, is also a simple technique with great effect. You can either rub the skin gently between your fingers and hands or apply pressure from above and gently press it against the underlying bones or tendons. This also massages the muscles and tissue under the skin.
• Friction involves rubbing your palms or fingertips in circular motions over the skin of the person you are massaging, creating a relaxing friction.
• You can also gently tap individual areas – this technique is called tapotement. It can be very beneficial, especially for tension or stiff muscles.
• Vibration can also relieve tense or cramped areas. To do this, place your hands on the skin of the person you are talking to and move them back and forth in quick movements without pressing too hard.

With all techniques, you should start as gently and with as little pressure as possible and slowly increase it over time.

What is the best way to massage your back?

When giving a back massage, it is best to proceed step by step:

1. First, put some massage oil in your hands and rub them together to warm up the oil. The oil helps to relax the skin and loosen the muscles. It also makes your hands glide much more smoothly over the skin. The best massage oil to use is high-quality organic almond oil or rose oil. The oils are suitable for all skin types and are slowly absorbed into the skin – so you need less oil overall for the back massage. The oil also mixes well with essential oils, which you can add for a special scent.
2. Start the massage with slow, stroking movements over the entire back to warm up the muscles. Stroke a few times with both hands from the lumbar area to the shoulders and back down over the sides.
3. Then you should loosen the back tissue by gently pressing your closed fists onto the skin of the person opposite you and moving them back and forth a little. Work your way from bottom to top again and stroke down the sides. Now the real massage can begin.
4. Since most tension occurs in the shoulder and neck area, you should start your massage here. To do this, stroke along the shoulder girdle with gentle pressure. You can then use the massage techniques described above to relieve tension.
5. Once your shoulders and neck are relaxed, you can move on to the area next to your spine. Pamper it with the massage techniques described above and let your movements flow slightly to the sides. Make sure to leave enough space between you and your spine and never massage it directly. You should also be careful in the kidney area and not apply too much pressure.
6. Complete the massage by moving your palms in large, circular motions over your entire back a few times. Then gently and slowly stroke up and down the skin to finish the back massage.

Typical mistakes during a back massage

To ensure that your massage is really relaxing and pain-free, there are a few things you should definitely avoid:

• Do not press too hard during the massage. This can not only be painful, but can also cause the person being massaged to tense up and become tense. Start as gently as possible and only increase the pressure slowly. Ask every now and then whether the massage is comfortable or whether you would like it to be firmer in some places.
• Don’t forget to use massage oil, as the dry friction between your skin and the other person can quickly become uncomfortable and painful. If you don’t have rose or almond oil on hand, you can use any other vegetable oil.
• Never massage directly on the spine or other bones. Applying pressure here is very uncomfortable and can even cause harm. You should also be careful in the kidney area and massage very gently without applying pressure.
• If you are in severe pain, have acute back problems or have sprains, you should not perform a massage – trained physiotherapists are required here. You should also refrain from massaging people who are pregnant, have cardiovascular disease or are at risk of thrombosis.

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Revised by Lucas Drebenstedt

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