How to Use a Massage Gun on Your Back: A Step-by-Step Guide

how to use a massage gun on your back

Dealing with back pain and wondering how to use a massage gun on your back?

Or maybe you're just looking to relax and give your back some extra love with a massager and don't know where to start.

Well, you've come to the right place!

Treating your back to massage therapy can be a great way to relax and soothe sore muscles and joints Home to a large number of muscles, tendons, and ligaments, this body area can be subject to a lot of stress, which can often result in pain, tightness, and discomfort.

With strained muscles, taking part in regular day-to-day activities can become a challenge, which is why it's so important to take time to treat this area.

That's where massage guns come in.

Sleek, lightweight, and powerful, these fitness tools provide exceptional percussive therapy that can help just about anyone massage away any muscle tension. They are a great way to get a deep tissue massage in the comfort of your own home.

But how do you use a massage gun on your back? Are there any safety tips to keep in mind when using them?

How to Use a Massage Gun on Your Back

Whether you're looking to treat a sore back or just enjoy a relaxing massage session, taking the right approach is key to getting the most out of your massage gun.

Here are a few tips to help you do just that:

Choose the right attachment

Treating your back to a massage session starts with choosing the right attachment for your massage gun.

Highly portable percussion massagers, like the Fusion Mini come with a range of different attachments that can be swapped out depending on the area you're looking to target.

Generally, larger attachment heads are best for treating large muscle groups, such as the glutes and quads, while smaller attachments are better for targeting smaller areas like the neck and shoulders.

Experiment with different sizes to find what works best for you. For your lower back muscles, you can use a flat-head, round, or ball-shaped attachment. While your upper back muscles may require a flat, round, or fork attachment.

Once you've chosen the right massage head for your needs, proceed to the next step.

Identify areas of tension

Now that you've got the right attachment, it's time to identify where exactly you have areas of tension.

To do this, simply move your massager along your back until you find any tight spots or knots. Back muscle areas that tend to be particularly tight include the lower back, upper back, and shoulder blades.

Once you find a knot or tight spot, you can start to apply light pressure using your massage gun. Feel free to note that this step all depends on what you're trying to achieve.

Whether you're looking to relieve painful spots or just relax, it's time to get to work.

Set your device to a comfortable speed level

Next on the list is choosing the right speed setting.

Different massage guns come with different speed settings that can go from as low as 1,200 rounds per minute up to 3,200. While it can feel tempting to start with the highest speed setting, it's important to keep in mind that using high intensity levels for too long can lead to discomfort and even tissue damage.

That's why it's best to start with the lowest speed level and slowly increase the intensity as you go. This way, you can massage your back safely and effectively with the lowest setting possible.

Massage your back in a circular motion

With the right massage gun attachment and speed setting, it's time to start massaging your back.

Start by using gentle circular motions with your massage gun, and continue to move it in circles around where you feel tension. This circular motion helps to loosen up tight muscles and release any knots that might be present.

Try to avoid pressing too hard, as this can cause harm or discomfort – especially when reaching the lumbar spine.

You can also move your massage gun in straight lines or 'figure 8' motions if you feel that works better for the area. This will ensure that all tight spots are addressed.

Spend extra time on areas of tension

using a massage gun on your back

Once you're done massaging your back, spend extra time on any particularly tight spots.

This is especially important if you're looking to treat pain or a particular muscular issue. Simply apply pressure with your massage gun in circular motions until the tension and pain start to subside.

It's important to note that this may take some time, depending on the severity of the problem. But don't rush it – it's essential to take your time and make sure all the knots are released.

Now that you have a better understanding of how to use a muscle massager on your back, you can start enjoying the many benefits it has to offer.

Next, we'll explore just why massage guns are such a popular choice for treating back pain.

5 Reasons to Use a Massage Gun on Your Back

From relieving muscle tension in your muscle fibers to improving blood circulation, there are many reasons why many people use massage guns on their backs.

Here are a few ones to consider:

1. Provides pain relief

One of the primary benefits of using a massage gun on your back muscles is that it can provide relief from any pain you may be feeling.

This is especially true for people who suffer from chronic back pain or tension in their muscles. With regular massage gun sessions, ensuring chronic pain relief is easier than ever.

These devices reach deep into the muscle tissue for a more intense massage that can help to loosen up muscle aches and provide relief from pain. Just make sure to start off slowly and increase the intensity as we've discussed above.

2. Eases muscle tension and soreness

A massage gun can also help to reduce muscle tension and soreness in your back, which can be caused by things like poor posture or working out.

The intense massage provided by a massage gun helps to loosen up the muscles, allowing for an increased range of motion and flexibility. This can help you feel more comfortable while also reducing any pain or discomfort that might be present.

On top of that, massage guns can also improve your range of motion by helping to break down any adhesions or scar tissue that may have built up in your muscles.

3. Promotes blood flow

Another reason why so many people make use of massage guns is that they help improve blood flow.

When your muscles are tense, they can start to constrict, reducing the amount of blood flowing to them. This can lead to a decrease in oxygen delivery, which can cause further tension and pain.

By massaging your back muscles with a massage gun, you can help increase blood flow and ensure that your muscles receive the oxygen they need. This can improve overall muscle flexibility and make everyday movements much easier.

4. Relieves stress

Are you one to engage in physical activity that puts a lot of stress on your back muscles?

If yes, then you know how uncomfortable and sometimes painful it can be to engage in regular activities such as walking, running, or even sleeping. Thankfully, using a massage gun can help relieve built-up tension and reduce the amount of stress your back muscles are under.

This can help you move with ease and even enjoy activities that you previously had difficulty with. You'll feel very relaxed and comfortable in no time.

5. Encourages lymphatic drainage

While making use of a massage gun can help reduce sensitive muscle tension, it can also be beneficial for your lymphatic system.

Well, the lymphatic system is responsible for carrying away waste products from your cells and releasing them into the bloodstream.

The intense vibrations of a massage gun can help move the lymphatic fluid, which in turn can help flush out any built-up waste or toxins. This can improve your overall health as well as reduce pain and inflammation in your back muscles.

By using a massage gun to stimulate muscle tissue, you can help promote lymphatic drainage and remove any toxins or waste that have built up in your body.

Frequently Asked Questions

Still got questions on how to use a massage gun on your back?

Browse through answers to some of the most commonly asked questions we get about this topic.

Whether you're looking to learn more or need some quick advice, this section should help you out.

How often should I use a massage gun on my back?

percussion massage gun for back muscles

How often you use a massage gun on your back depends on the severity of your pain or tension.

If you are just looking to relax and reduce the onset of muscle soreness from working out, then one or two sessions per week should be sufficient. However, if you are dealing with chronic pain, then daily use may be necessary.

This way, you can ensure maximum results and quickly get rid of any tension or discomfort that you may be experiencing.

Can I use a massage gun on my back myself, or do I need assistance?

Well, we've got a tricky question here.

While most people can use a massage gun on their backs without any help, a select few may need assistance.

If you find that you need a bit of extra help, then it's best to get a friend or family member to help you. They can reach hard-to-reach areas and ensure that your massage gun experience is pleasant.

Just ensure they stick to some of the safety tips we've outlined in this article, and you should be good to go.

Are there any areas I should avoid when using a massage gun on my back?

While using a percussive massage gun on your back can be beneficial, there are certain areas that you should avoid.

For instance, it is never recommended to apply the massage gun directly to your spine or any other bony area. This can cause undue pressure and muscle pain. You should also avoid using the massager on any open wounds or areas of skin irritation.

Doing so could lead to further damage or infection. If you have any doubts or concerns, it is best to seek advice from a professional before continuing with massage gun use.

Besides a massage gun, what other tools can I use on my back?

Besides a massage gun, there are a few other tools you can use on your back to help reduce tension and aches.

Foam rollers and trigger point balls are great for targeting specific areas of the body, providing direct pressure for deep tissue massage, and releasing tight knots in the muscles. You can also use tennis balls to massage your back by placing them between your back and the floor.

By combining a massage gun with other tools, you can get even better results and enjoy an overall more relaxing experience.


Now that you know the correct way to use a massage gun on your back, you can enjoy the many benefits it has to offer.

Using a massage gun is a great way to reduce muscle tension and promote lymphatic drainage. It can also help you relax and enjoy activities that would usually cause discomfort.

Just remember to stick to the safety tips we've outlined in this article, and you should have no problems using a percussion massage gun on your back. This begins with choosing the right massage gun head for your needs, identifying areas of tension, setting your device to the correct speed, and massaging in a circular motion while spending extra time on areas of discomfort.

By following this guide, you will be able to effectively use a massage gun on your back and enjoy the many benefits it has to offer. Reach out to our friendly team of professionals if you need any further advice or have questions on how to use this device.

We'll be more than happy to help.

Reading next

can dvt cause restless leg syndrome
how to use a muscle massage gun for frozen shoulder