Lower Back

Every day activities like computer work, standing for hours, lifting heavy bags or gardening, just mentioning few, can cause tension and spasm in the muscles. Massage is a great tool to reduce all these aches and pains. Especially the lower back is in a risk of being overworked and in any case of chronic pain you should see a specialist. If you just “overdose”, these quick techniques should bring some relief.

1. Lay on your side. Your upper leg should be bend and fold over the bottom leg, which is kept straight.
2. Place the palm of your upper hand on the sacrum, the lowest part of your lower back where the spine connects with the buttocks
3. Take a deep breath and keep your palm flat, press gently into the sacrum with the out breath
4. Take another breath and when you start to breath out massage your lower back using your palm and fingers. Continue for several minutes breathing regularly
5. Be sure that every movement is slow
6. When you finish, place your palm again on the sacrum
7. With the out breath press gently into the sacrum and hold counting to 5
8. Try to feel the warmth emanating from your hand into your back

Originally published in Stella Magazine, the weekly supplement of The Sunday Telegraph