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How To Give Yourself A Great Back Massage
November 07, 2012

How To Give Yourself A Great Back Massage

Here is a powerful self-massage technique to do anytime on its own or added to the self massage program or any of the programs actually.

It is easy to do and it feels great. All you need is a fairly firm tennis ball, but if you have a lot of sore areas on your back a soft ball may be best to start with. Later on you can try a harder one.

Place your back against a wall and position the ball about two inches to the side of your spine between your shoulder blades. Your feet should be straight and about 2 or 3 feet out from the wall. Move them further out or in to find the best position.

Then, with your back pressing the ball into the wall, simply roll the ball up and down by squatting up and down. Go up and down 20 or 30 times then shift the ball to the opposite side. Repeat till you have massaged your whole back, both sides of the spine, from top to bottom, i.e. do your upper back both sides, then mid-back both sides, etc.


1. Pain relief. Pay special attention to sore spots. They could be anywhere on your back, not just 2 inches to the side of each vertebra. Try placing the ball 3 or 4 inches out from your spine and rolling it up and down there too.

2. Stress relief, especially when you do your upper and mid-back. Try it on the back of your neck and base of skull too, although in these areas it may be harder to apply enough pressure and to keep the ball in place.

3. Stimulates important acupuncture points located in the muscles about 2 inches either side of each vertebra. Massaging your upper back from the base of your neck and down between the shoulder blades benefits your lungs and heart; mid-back your digestive organs, liver and gallbladder, and massaging your lower back and sacrum benefits your kidneys, intestines and bladder.

4. Strengthens your legs (thighs, knees, ankles) as you squat up and down.


Experiment till you find what works best for you. Here are some suggestions:

1. Try 2 balls, side by side. It gives a more balanced massage by doing both sides of your spine at the same time.

2. Rolling up and down is the main technique but also try moving your body from side to side. This massages the muscles in a different way.

3. If you have hip or buttock pain try 1 ball and turn your body slightly to the side so the painful buttock or hip is nearest the wall. Roll the ball up and down, side to side and around in circles. Also good for pain at the back of your shoulder/shoulder blade area.

4. Leave some balls at work and give yourself a massage whenever you feel sore, tired or stressed. Take them when you travel too.

5. Important. Daily self-massage is best but don't overdo it, especially if you have chronic back problems or are generally in poor health. As mentioned, this technique stimulates important acupuncture points connected to your internal organs and when done regularly can have a powerful effect on your health. It is safe but some people may need to begin slowly and gently.

Try it and let me know what you think.

All the best,


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About the Author

Matthew Scott is a professionally trained Chinese medicine practitioner from Australia. In 2000, after ten years in private practice, Matthew went to China to further his studies for a few months. He’s been there ever since, immersed in the culture, raising a family and showing people worldwide the Chinese way of health.


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The content of this email is not to be considered as medical advice. Always consult a doctor or other qualified health professional before starting or changing any health or fitness program.

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