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Massage Tips and Techniques For Lower Back Treatment at Home

Ok, so you have over done it on the weekend and now you are paying the price for your new found enthusiasm. So with that in mind, here are some gentle stretching exercises to help you get through the rest of the week pain free and also hopefully save you some money at your friendly remedial massage therapist. Get More Information 동래출장안마

Lower back pain, you know the sort that starts out as an aching in the buttocks area and runs down to the back of your knee. The cause of this is generally tightening of the piriformis muscle, either by overuse or injury. This can result from activities including serving in a game of tennis, a fall onto the buttocks or long durations of sitting such as driving or time in front of the computer.

Treatment

Firstly, warm the area thoroughly. The use of a heat pack or wheat bag is a great way to do this, along with some vigorous rubbing of the affected area. Once warm, the following exercises and stretches can be preformed.

Exercise 1

Sit with your left leg completely straight and your right knee bent, right foot flat on the floor and next to the left knee. Put your left elbow on the outside part of the right knee and pull the left shoulder forward. Place your right hand on the floor behind your body so that your left chest is coming forward towards your right thigh and your right chest is going back toward the right arm. Rotate your torso around your spine to the right, pressing the outside of the right knee with the left arm. Hold this position for 30-60 seconds. Repeat on the other side.

Exercise 2

Lying on your right side of a flat surface such as a massage table or bed with both your right hip and knee bent to 90 degrees. Bring your left leg forward over the edge of the bed or table. To avoid falling hold on with your left hand, bring your torso forward and to the left and hang your left leg over the edge. You are aiming to get a good stretch on your right buttock and thigh. Relax the muscles in your buttock. Repeat on the other side.

**Disclaimer: Before starting any exercise or stretching program to treat back pain, please consult your primary health care professional first. The author is not a doctor and this article is intended to be used in conjunction with the advice of your primary health care professional.

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