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Self-Massage for Low Back and Gluteals

If you are experiencing discomfort in your low back, gluteals or hamstrings, try these simple at home massage techniques to provide some relief before your next professional massage session.

  • Place a mat on the floor and lie on your side with your knees bent in. Reach behind your back and place your hands as far up along the side of your spine as you can. Stroke the erector spinae muscles with your thumb until you reach your tailbone. Repeat on the other side.

  • Still lying on your side, press points on your gluteals (buttocks) from your low back to thigh. Make sure to work close to the sacrum and around the greater trochanter (the bony bump over the side of the hip) as this is where the gluteal muscles attach. You can press with your fist, knuckles or thumbs. If you come across a tender area hold it for several seconds, then release.

Note: If you are not able to get down to the floor to perform this routine, you can also try this while lying on your side in bed.

Sit or lie on a tennis ball or other similar sized ball. If the ball feels too firm, put a towel over it or use it on a soft surface like a bed. Roll your gluteals over the ball, spending more time on the areas that are tender or tight. Use your body weight to press into the ball as much as is comfortable. The goal is not to cause bruising. If you get a sharp, shooting pain, you may have compressed the sciatic nerve. Release the pressure and massage around the area to provide relief.

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