Eleven Self Massage Techniques That You Can Use Before Bed

self massage

Due to hectic work life and mismanaged lifestyle, many people are falling with stress.  The daily pressure at work or at home can make our muscles crave for a relaxing massage. The aches and discomforts brought by tired muscles sometimes prevent us from getting a good night sleep.

But for some falling asleep is not simple and sometimes even becomes a source of anxiety. The body and mind cannot calm down, which results in great fatigue, drowsiness and also diffuse pain. Pampering yourself with a body massage is the best way to soothe these aching muscles.  In order to promote a restful sleep, it may be interesting to turn to massage.

However, if you don’t have extra time or budget, learning how to do self-massage before bed can be very helpful. Here are simple techniques for a self-massage before bed.

11 Techniques For A Relaxing Self-Massage Before Bed

1. Lower back self-massage

This self-massage can effectively relieve mild to intense pains in the lower back area caused by prolonged period of sitting down when working.

Video: No 1 self-massage exercise to release tension in the lower back

Steps to do it:

  1. Put both hands on your hips (in sitting or standing position).
  2. Clench your hands into fists with palms away from you.
  3. Slide your fists behind your back with knuckled near the lower area.
  4. Move them until both fists are about 3-4 inches from your spine.
  5. Press using your knuckles and rotate them gently but firmly over the aching parts.

2. Scalp massage

This massage promotes good blood circulation in the head area. It relieves migraine, headache and mental fatigue.

Video: A simple head massage you can do before bed

Steps to do it:

  1. Place your fingertips in your scalp then press gently.
  2. Move your fingertips in circular motion for about 1-2 minutes.
  3. Repeat until you feel your head is relaxed.

3. Temple to nose bridge massage

This massage soothes tired eyes muscles by stimulating proper blood circulation. It also relieves headaches.

Steps to do it:

  1. Put your index fingers and middle fingers together on your temples then gently rotate them around the areas.
  2. Move your thumbs to the areas underneath the brow bones (outer sides) and massage the brow ridges using inward motions.
  3. Continue the motion on the top of your nose bridge.
  4. Finally, pinch your nose bridge with your thumb and index finger then massage the area gently.

If you have more time you can try these 14 techniques of self-massage before bed.

Video: Cosmetic self-massage (14 short exercises to massage your face)

4. Foot (tendon) massage

This self-massage exercise uses a tennis ball to ease tired feet. It is excellent for people with tendonitis.

Steps to do it:

  1. Sit down and step on the ball with your bare foot.
  2. Slowly roll the ball back and forth (from the heel to the toe).
  3. Put firm pressure to loosen the knotted muscles of the feet.
  4. For aching or tender feet, apply more pressure by rolling the ball while standing.

5. Wrist massage

If your work involves excessive use of fingers, wrists and upper forearm, you are at risk of getting tennis elbow and carpal tunnel syndrome. The common symptom of these conditions is sore forearm. Ease the tension in your wrist with this massage using a tennis ball.

Steps to do it:

  1. Place the tennis ball along the outside edge of your elbow. This area is where the back muscles converge.
  2. Roll the tennis ball and apply pressure until tensed muscles become relaxed.

6. Bottom-of-skull massage (upper neck)

Another great self-massage to do before bed. This massage relaxes the sub-occipital muscle group in the head. This group of muscles keeps your head upright. Fatigue and stress can cause dull headaches and muscle tension in this neck area.

Steps to do it:

  1. Lean or tilt your head on a flat surface to relax the muscles of your neck.
  2. Then imagine a straight line behind the bases of your ears.
  3. Move your thumbs along this imaginary line until they meet at the center of the neck.
  4. Press and rotate your thumbs along the top of your neck muscles (located near to the spine area).

7. Four-finger press massage (neck)

Another group of muscles in the neck is called splenius capitis. Tension in this area brings headache and stiff neck. This self-massage before bed can relieve the discomfort in this part of the neck.

Steps to do it:

  1. Press the trunk or vertical area of your neck (sides).
  2. Use four fingers of your right hand to reach and press the trunk’s back area of your left neck part.
  3. Gently, massage the area until you feel the muscles relaxing.
  4. Repeat the steps on the other side.

8. Four-finger press massage (shoulder)

The shoulder has groups of muscles – the levator scapula and the trapezius (the large and triangular muscles that connect the shoulder, upper back and neck). They are in constant pressure due to hunching, raising and over-exertion.

Steps to do it:

  1. Form your four fingers like a spade.
  2. Reach out the opposite side of your shoulder.
  3. Press and rub the muscles along your shoulder’s slope gently but firmly.
  4. Do it until you feel your muscles relaxed.
  5. Repeat the motion on the other side.

9. Shoulder blades massage

Another group of muscles in the shoulder is referred to as the rhomboids. They are usually affected by slouching and hunching motions. To relieve the pain, use golf or tennis ball to massage the area which you cannot reach easily.

Steps to do it:

  1. Stand near a wall or find a seat with solid back support.
  2. Put the ball between the surface (chair or wall) and your upper back area.
  3. Slowly shift your body to roll and adjust the ball until it reaches the inner area of the shoulder blade.
  4. Lean in and apply enough pressure to massage your muscles.

10. Leg massage

If you are using your feet all day long, you need this type of self-massage before bed to relieve calves muscles strains.

Steps to do it:

  1. Place a foam roller under the hip then lie on your side.
  2. Using your hands to support your weigh, roll down slowly from hip to knee while rotating the body towards the floor.
  3. Repeat several times.

Read also: Best Essential Oils For Cellulite Massage & Treatment

11. Butt massage

Your butt muscles suffer from long period of sitting just like the rest of the lower body. This massage alleviates the discomfort in your butt area.

Steps to do it:

  1. Sit with your feet on the ground.
  2. Bend your legs.
  3. Put a tennis ball under your left butt cheek with your hands behind the back.
  4. Lift one leg off the floor and move the tennis ball using your butt.
  5. Then switch legs, place the ball under your right butt cheek and repeat the procedure.

These simple techniques for a self-massage before bed will relax and soothe your tired muscles after a busy day. Make a habit of using one or more techniques every night before you go to bed to have a restful sleep.


I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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