Back Massage

One of the most reliable ways to relax and unwind, you may find the person being massaged drifts off to sleep, a back massage releases much of the tension we accumulate through the day. Make sure that there are no draughts in the room and your partner is warm and comfortable before you begin. Your oils should be ready and close to hand before you begin, so that you don't have to interrupt after you have begun the session. Remember to warm your hands first.

Benefits: Mid-back and lower back massage is particularly good for lower and mid backache and sciatica. Upper back massage can help in problems like coughs, colds, bronchial complaints and upper backache.

The Procedure

Step I : Starting on the back, use a smooth, stroking movement downwards with the thumbs on either side of the spine (not pressing on the bones, just outside them) and then take the hands to the side and glide back up the shoulders. Repeat several times.

Step II : Then, from a kneeling position at your partner's side, use the whole of your hand and a smooth stroking movement to pull up steadily, one hand at a time, working all the way up and down one side of your partner's back a few times. Repeat from other side.

Step III : Squeeze the muscles from one hand to the other, to knead the muscles of the back and shoulder and release deep-seated muscle tension. Make sure you knead generously, rather than using a pinching movement. Repeat on the other side.

Step IV : Stretch the back, using your forearms to glide in opposite directions. Try to keep a constant, steady pressure, lift off the arms when they reach the neck and buttocks, return to the centre of the back and repeat a few times.