An upper back massage helps reduce muscle tightness, tension and pain in the upper back. During an upper back massage, muscles increase in temperature, improving tissue elasticity which reduces tightness and tension in the muscles. An increase in temperature also causes an increase in blood circulation.
What massage is best for upper back pain?
One of the best types of massage for this type of pain is trigger point therapy. Upper back pain may be a result of knots developing in the area around and in between your shoulder blades. Trigger point therapy can target these knots to work through the fibers causing the pain and tension.
How do you massage your upper back?
Massaging the upper back
Using a tennis ball, lean against a wall, positioning the tennis ball between your spine and shoulder blades. Move your body up and down and side to side to find areas of tension. Apply stronger pressure to the tender areas to release tension.
Can massage make back pain worse?
It is likely a muscle injury, but also may indicate nerve damage. Prolonged lower back pain is not a normal effect of massage. It is a sign that your massage therapist went too deeply and too quickly into your muscles and surrounding tissue.
What causes muscle knots in upper back?
The most common source of muscle knots is the trapezius muscle. This muscle makes a triangle-like shape from the neck to the middle of the back and the shoulder. Tension and knots in the trapezius muscles often occur due to stress and poor posture.
How do you get rid of upper back pain?
What Are Common Upper Back Pain Treatments?
- Gentle stretches.
- Over-the-counter medication such as ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol)
- Ice to reduce pain and swelling.
- Heat to improve mobility and ease stiffness.
How do you get knots out of your upper back?
How to treat and prevent muscle knots
- Use heat and/or ice to treat a sore muscle. You can alternate between heat and ice packs or focus on whichever one seems to bring you more relief.
- Get a massage. …
- Apply pressure to trigger points. …
- Use self-massage tools. …
- Don’t forget to stretch. …
- Stick a needle in it. …
- Give it time.
What causes upper back pain in females?
Upper back pain in women is usually due to: Poor posture, like slouching or pushing the head forward while sitting or standing, causing misalignment of the spine. Muscle overuse or strain, usually due to repetitive motions or lifting items or children incorrectly. Injury to discs, muscles and/or ligaments.
How do you relieve back pain between shoulder blades?
Gently stretching the muscles in the upper back can help ease the pain. People can try rolling the shoulders forward and backward to reduce stiffness. Linking the hands behind the back and gently pulling the arms downward might also help.
How do you relax your upper back muscles?
- Sit on the floor.
- Place the block or roller on the floor behind the body. …
- For a deeper stretch, extend the arms above the head while bending the body backward.
- Take a few deep breaths and let the back and shoulder muscles relax.
- Repeat this several times.
Can massage do more harm than good?
Done right, a massage can help everything from stress and migraines to serious illnesses like Parkinson’s and Sickle Cell Anemia. But a bad massage can actually injure nerves and cause muscle spasms and inflammation.
Should you get a massage if you have back pain?
Massage can be a helpful add-on to conventional medical care for back pain. It can reduce discomfort and get you back on your feet faster. It can take weeks to months to completely recover from a flare-up of low back pain.
Can massage make inflammation worse?
Massage is like exercise: It forces blood into your muscles, bringing nutrients and removing toxins. This process can temporarily increase inflammation (the healing response) to areas that the body feels need attention. This inflammation can bring discomfort.