How to Use a Massage Gun

How to Use a Massage Gun for Chronic Pain Relief

When most people think of massage guns, they picture professional athletes pounding their legs after a crazy workout. But you know what? We see people in the clinic every single day who just want to get rid of their everyday, nagging chronic pain. And a good massage gun can be an absolute game-changer for that.

Chronic pain affects millions of people. So, what’s causing all this everyday pain?

The Real Problem: We Sit Too Much!

In the clinic, we see it all the time. The biggest culprit for everyday pain is just sitting around. Sedentarism. We sit at our desks, we sit in our cars, we sit on the couch.

"Sitting is the new smoking." (Source: Frequently mentioned in Bob & Brad posture videos)

When you sit all day, your circulation drops, your posture gets terrible, and your muscles get glued down and tight.

Now, the fitness industry will tell you the only way to fix it is to go to the gym and go crazy. But if you’re already in pain from sitting all day, jumping into an intense workout without warming up or recovering is just going to make things worse. You need a recovery plan.

How a Massage Gun Actually Helps

Here is the beauty of percussive therapy. You turn this thing on, and it brings blood flow right to those tight, painful spots. It literally helps melt away those tight knots and loosens up the tissue so you can move normally again.

"It’s going to bring blood flow, it's going to bring oxygen, and it's going to help that tissue heal." (Source: "How to Use a Massage Gun for Beginners" video)

Bob and Brad’s Massage Gun Rules for Pain

Before we jump into the protocols, remember our golden rule of physical therapy: "If it hurts, stop! It should feel like a 'good hurt', not a sharp pain." (Source: Standard Bob & Brad safety warning)

Here is exactly how to use your massage gun for different types of pain:

1. Massage Gun for Back Pain

Grab the Round or Flat attachment. You want to gently glide the massage gun up and down the thick muscles on each side of your back.

• The Bob & Brad Rule: "Stay off the bone! Never, ever go directly over the spine!" (Source: "Top 5 Massage Gun Mistakes" video)

• Pro Tip: Put the Fork attachment on. You can carefully straddle the spine—starting at the low back and moving up to the mid-back. Let the two prongs hit the muscles on the sides while keeping the actual spine completely safe in the middle.

2. Massage Gun for Shoulder Pain

Are your shoulders tight from staring at a computer all day? We see this constantly. Those upper traps get so tightened up. Take the Fork attachment (or the soft Round attachment) and start at the base of your neck, gently gliding it out toward the edge of your shoulder.

• The Bob & Brad Rule: "Keep it on the meaty part of the muscle. Do not hit the collarbone, or you're gonna jump right out of your chair!" (Source: "How to Relieve Neck & Shoulder Pain" video)

3. Massage Gun for Hip and Sciatic Pain

For deep hip and glute pain, you need something that can dig in. Put on the Bullet attachment. Spend a couple of minutes on your thighs, and then move to the side of your hip (the gluteus medius).

"When you find that tight knot, just let it sit there for a few seconds and let it melt away." (Source: "How to Use a Massage Gun on Your Legs/Glutes" video)

4. Massage Gun for General Stiffness

If you just feel stiff all over, use the big Round attachment. It’s perfect for large muscles like your quads and calves. Keep the speed in the middle, use broad sweeping motions, and just enjoy the massage. It only takes a few minutes to feel completely different.

5. Massage Gun for Sports Injuries

If you are an athlete, you know your body. Use the Cone or Bullet attachment to get right into the exact muscles you overwork the most. Use a lower speed right after your game or workout to flush the muscle out and prevent that terrible next-day soreness.