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3 Ways To Massage Your Own Back (Low And Mid-Back)

This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2022. For the original video go to

Brad: Do you feel like you need a back massage, but there's nobody around to massage it for you?

Bob: How about your wife? No worries. We will show you the way.

Brad: The first one, you can actually do this to yourself. It's not real easy, but it works. Bob, can you show them?

Bob: You need to have good shoulder range of motion.

Brad: Right.

Bob: So you are going to use either the knuckle on your pointer finger or the knuckle of your thumb. So grab it with the other hand, and I go along the paraspinals. You want to show them that?

Brad: So he is going not over the bumps directly on the spine, those are the spinous processes. We're going over the muscles, the erector spinae muscles and dig in deep. Again, you need good shoulder flexibility for this.

Bob: Both sides.

Brad: And it's going to take some effort, some work.

Bob: And the final thing is you go along the rim of the pelvis.

Brad: So that's just above the Iliac crest, we call it. Work those knuckles in like Bob's doing. Bob, how you feeling?

Bob: Oh, I'm great. So the next one involves a purchase.

Brad: Okay, yes.

Bob: This is the Body Back Buddy, but you could use any one, like Thera Cane.

Brad: Yep, there's a number of manufacturers of these, but they all look about the same. The big advantage of using these you get mid back and lower back, and it's much easier on your shoulders than what we just demonstrated.

Bob: You can massage up and down.

Brad: Oh yeah, It'll make it groan.

Bob: Press hard.

Brad: If you have one knot, simply go on that and maintain pressure for about 30 seconds. You can work it lower by that pelvis area, the multifidi.

Bob: It'll be your best friend.

Brad: Sometimes it works better to use these other knobs in here. You'll find out that it becomes something you need to work with, but they work well. Now the easiest and what feels the best of all is simply this back massager. This is one that Bob, and I have both tried and family members.

Bob: Oh, they love it.

Brad: Everyone's fallen in love with it. I'm going to turn it on. The really big advantage is it heats up, for one thing. And then you can push the button and it changes the direction of the massaging heads, which can be a big advantage.

Bob: There is no cord.

Brad: No cord, which is a good advantage. You can take it traveling with you. You don't have to be stuck to the wall with a 110 volts there.

Bob: You could take it camping.

Brad: Yeah, you can take it camping. Now I'll show you how this works. It's amazing. I couldn't believe how warm it gets.

Bob: Yeah, it feels good.

Brad: Yep. So, we're going to take this, and it works the lower back. Even at the belt line, you can go to the SI joint with it. I'm going to move it up.

Bob: My wife used it all weekend. I think she loves it more than me.

Brad: Yeah, you're not going to get any of the attention now. And then, of course, I'm going to go up to that mid-back here.

Bob: She even used it on her SI.

Brad: Yep, yep. Did I mention that? I thought I did.

Bob: No.

Brad: Darn it. It feels good. It is really a nice massager. The bonus, I use it on my hamstrings as well, even though it's a back massager, as well as quadriceps. It's really nice.

Bob: It'll be your best friend.

Brad: Yeah, it is. And it looks like a tooth. We don't know why that is. Anyways, it does have a strap. All right, very good. So, massage your back by yourself with the hook massage, the Thera Cane daily.

Bob: Or best of all.

Brad: Or the big kahuna, the fine looking back massager.

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