Massage at work - just do it yourself
and Sabine Schrör, medical journalist Updated onDr. Andrea Bannert has been with since 2013. The doctor of biology and medicine editor initially carried out research in microbiology and is the team's expert on the tiny things: bacteria, viruses, molecules and genes. She also works as a freelancer for Bayerischer Rundfunk and various science magazines and writes fantasy novels and children's stories.
More about the expertsSabine Schrör is a freelance writer for the medical team. She studied business administration and public relations in Cologne. As a freelance editor, she has been at home in a wide variety of industries for more than 15 years. Health is one of her favorite subjects.
More about the experts All content is checked by medical journalists.A massage in the workplace is simply good. It loosens the muscles in the neck or back that are tense from long periods of sitting and relieves the associated pain. If you don't want to order a professional masseur to the office or home office, you can do it yourself. You can read here how it works.
Massage at work: this is how it helps!
Massages help against painful tension and create a pleasant body feeling.Specific problems can be alleviated by a massage, especially for people who work at computer workstations. These include, for example, tension in the neck and neck area, eye and headaches or general stress symptoms.
But those who have to stand a lot for work also benefit from a massage at the workplace. The focus is then on the feet, which are stressed by standing for a long time. In the evening they often burn, feel heavy and tired. Short massage sessions in between loosen muscles, ligaments and tendons in the feet and prevent pain.
Instructions: How do I massage myself at work?
You can massage your neck and back as well as your feet very well yourself. This works particularly well in the home office, after all, here you are mostly alone and unobserved. But even among colleagues in the office, nothing speaks against a self-massage. It can be carried out directly at the desk without any problems. If you prefer to be alone while doing this, you may find yourself looking for an unused conference room or an empty office.
Self-massage for the neck
- Place the balls of your hands on the left and right sides of your neck.
- Then massage yourself with circular movements. As you do so, hike up and down, mainly working on the areas that hurt the most.
- Then leave only one ball of the hand where you continue to circle
- In parallel, work the middle area of the neck with the fingers of the other hand. Here, too, you can walk slowly over the neck.
American scientists around Dr. Gert Bornfort from Northwestern Health Science University was able to show in a study that this form of self-massage works better than medication for neck pain; in fact, it is as effective as chiropractic treatment.
Self-massage for the back
It becomes much more difficult if you want to massage your back yourself. But that also works, for example like this:
- Form loose fists with both hands and tap them to the right and left of the spine at the level of the hips and loins.
- Alternatively, roll up and down your back on a rolled up rubber mat on the wall or on the floor. This can also be done with a tennis ball or a roll of tape. Make sure, however, that you do not massage the spine yourself.
Self-massage for the feet
The feet have to carry our entire body weight every day - so they more than deserve a massage:
- Squeeze and stroke with your hands from your toes to your cuffs.
- Massage the ball of the foot and arch of the foot using circular motions.
- A tennis ball can also be used for a foot massage: Simply roll your foot back and forth over it.
A massage in the workplace is good for yourself. Perhaps you will try it out yourself? You'll see, it's worth it.
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