8 out of 10 adults will experience back pain at some point. Most back pain is non-specific and can be traced to a specific event, such as an injury. This type of back pain often occurs sporadically. However, there are reflexology techniques that can be used to relieve intermittent or chronic back pain in the long and short term.
Step
Method 1 of 2: Using Foot Reflexology Points
Step 1. Treat the right area
You can treat lower back pain by applying pressure to reflex points on the soles of your feet, the entire heel area, and around your ankles, as well as the inside of the edges of your feet. You can treat your upper back by pressing the reflex points on your shoulders and upper back, which are on the soles of your feet and the backs of your feet just below the tips of your toes.
Step 2. Massage your lower leg
A simple massage and ankle rotation can help prepare the foot for reflexology treatment. Use gentle but steady pressure and massage into your calves, ankles, and soles, and toes of your feet. Flex your legs back and forth, and then rotate your legs to relax your wrists.
Massage the edge of the lower arch of your foot for 5-10 minutes. This area corresponds to the lumbar area and will help relieve general back pain
Step 3. Direct your attention to the cervical spine
The spinal reflex points follow the path within the edges of your feet, not the soles of your feet.
- Support your right foot with your left hand and use your right thumb to press all of the spinal reflex points that run along the inside of the edge of your foot, from the tip of your big toe to your ankle.
- Starting at the tips of your fingers, press your thumbs firmly into the skin and move them slowly along your feet to ensure that all of your reflex points are pressed.
Step 4. Massage your sciatic nerve
the reflex point for the sciatic nerve is directly behind the ankle bone and continues upward in a straight line 10 cm long. The sciatica causes burning pain in the leg because the nerves are compressed, which can be triggered by a variety of factors. Pressing on the reflex point of the sciatic nerve daily for a few minutes is a great way to prevent painful cases of sciatica.
Use your index finger and thumb to press the area. Move your finger and thumb back and forth, in and out
Step 5. Treat your upper back by providing reflexology to points that connect your upper back and shoulders
These points are at the base of the tips of your toes, above, and below the soles of your feet.
- Apply pressure with your thumbs to the area just below the toes of your feet, first on the soles of your feet and then on the tops of your feet.
- When you massage the soles of your feet, you can also press your knuckles deeply into the reflex points.
- Use a lighter touch on the same reflex point on the top of the foot as that area is more bony and sensitive.
Method 2 of 2: Using Reflection Points on Hands
Step 1. Use hand reflexology to be practical
Sometimes, you don't have time to take off your shoes and do a full foot reflexology treatment. Instead, you can use hand reflexology. This is especially useful if your foot is injured or infected with something.
Step 2. Touch the reflection points for your spine
Do this using your thumb along the outer edge of your palm. Massage with the right hand first and then switch with the left.
Step 3. Press the reflex points that correspond to both shoulders and upper back
You can do this by pressing the area just below your pinky and ring finger on top of your hand.
- In the palm of your hand, the area for your shoulders and upper back is just below your index and middle fingers. There is also a reflex point for the upper back in the palm of your hand just below the base of your thumb, outside the outside of your hand.
- Always massage the reflex points on your hands. Your left shoulder's reflection point is at the base of your left little finger and your right shoulder's reflection point is at the base of your right little finger.
Tips
- Remember, not all reflex points for your back are on the soles of your feet. Most of the reflex points can also be found on the tops of your feet and even the bottom of each foot.
- You can also work on the reflex areas for the brain (toes and hands) to support the release of endorphins, natural "feel good" chemicals that will help ward off pain.
- Make sure your lower back is supported when sitting in a chair. If necessary, use a pillow or rolled up towel to support your lower back.
- Even if you don't have chronic back pain, try practicing reflexology for a few minutes each day. The more often you do it, the more benefits you will feel. Think of it as a preventative measure.
- Consider hiring a professional reflexologist if you have frequent back pain. You can still do reflexology alone between regular visits. If you are being treated by a professional, pay attention not only to the area the reflexologist is massaging, but the amount of pressure applied. This will help you apply reflexology to yourself.
- Support your head with a towel so that it is straight with your back.
- Create a comfortable environment for yourself while doing reflexology. Peaceful music, low lighting, and relaxing aromatherapy can improve reflexology.
- Sleep on a firm mattress, preferably one that is less than 10 years old.
- Everyone is different, so the time it takes to feel improvement depends on variable factors, such as health conditions, age, nutritional patterns and even stress levels. One reflexology session may be enough to relieve back pain, but it is not uncommon for patients to need several sessions.
Warning
- Poor posture and lack of exercise can nullify all your efforts to relieve back pain. Weak abdominal muscles fail to support the back properly, so consider strengthening them. Take a short walk each day and use the stairs instead of the elevator.
- Consult a doctor if you have a serious back injury.
