How to give a back massage, step by step
By Steffen Hoyemsvoll, Founder, Spoken MassageUpdated 22 June 20267 min read
To give a good back massage: have the person lie face-down somewhere firm, warm a little oil in your hands, and start with long gliding strokes (effleurage) up both sides of the spine to warm the muscles. Then knead the shoulders and the muscles either side of the spine with your thumbs and the heels of your hands, starting light and building pressure to about a 6 or 7 out of 10. Never press directly on the spine itself, and keep pressure light over the lower back where the kidneys sit. Finish the way you started, with slow, light strokes.
Set up first
Get the person face-down on a firm surface, a firmed-up bed, or a mat on the floor. A pillow under the chest and a rolled towel under the ankles takes the strain off the lower back. Warm the room and warm your hands.
Warm a small amount of oil between your palms before it touches their skin. Too much oil and you can't get purchase; too little and you drag. You can always add more.
Start with long gliding strokes
Begin at the lower back and glide both hands up either side of the spine to the shoulders, then out across the shoulders and back down the sides. This stroke is called effleurage, and it's the foundation of the whole massage: it spreads the oil, warms the muscle, and tells the body it's safe to relax.
Keep at least one hand in contact at all times. Smooth, flowing movement relaxes; jerky, jumpy movement startles.
Knead the tense areas
Once the muscles are warm, slow down and knead. Use your thumbs, fingertips, and the heels of your palms to squeeze and roll the muscle either side of the spine and across the tops of the shoulders, where most people hold tension.
Use your body weight, not just your hands. Lean in with a straight back rather than gripping with your fingers; it's stronger and you'll last much longer.
How much pressure?
Start light and build. A good rule is to ask the person to rate the pressure out of 10 and aim for a 6 or 7, firm enough to feel like it's doing something, never so much that they tense up or hold their breath.
Check in once or twice early on. People often stay quiet to be polite, so invite the feedback rather than waiting for it.
What to avoid
Don't press directly on the spine, work the muscles on either side of it instead.
Keep pressure gentle over the lower back between the bottom ribs and the hips, where the kidneys sit under only a thin layer of muscle.
Skip forceful tricks like standing on someone's back, hard twisting, or driving an elbow into the spine, these have caused real injuries.
Stop and check in if the person reports any numbness, tingling, or sharp pain.
Frequently asked questions
How much pressure should a back massage be?
Start light to warm the muscles, then build. Ask the person to rate it out of 10 and aim for a 6 or 7, firm enough to feel effective, never so hard that they tense up or hold their breath.
Should you massage directly on the spine?
No. Never apply pressure directly to the spine itself. Work the muscles running along either side of it, and keep your touch light over the lower back where the kidneys sit.
How long should a back massage last?
Even five to ten minutes helps. A relaxing full-back massage is usually 15 to 30 minutes, long enough to warm the muscles, work the tense areas, and finish slowly.
What oil is best for a back massage?
A light, unscented carrier oil like fractionated coconut or sweet almond works well (avoid almond if there's a nut allergy). Warm a small amount in your hands first and add more only as needed.
Sources: Drugs.com, How to give a back massage, Healthline, Lower back massage