Neck massage--either from a trained massage therapist, a friend, or yourself--can help you fix your own neck pain. Any old neck rub usually feels pretty good when your neck hurts.

However, there are two kinds of neck massage that may be especially effective: Trigger Point Therapy, and Acupressure.

Trigger Point Therapy for the Neck
Trigger points are nasty muscle knots--highly contracted muscle tissue--that often refer pain to somewhere else in the muscle. Trigger points are a common cause of muscle pain--and the pain they cause can be significant.

If you've had chronic neck pain that no one can seem to relieve for long, a trigger point neck massage might be the remedy you've been seeking. And, while a professional massage therapist can be very helpful in finding and treating them, you can easily learn to do it at home.

While trigger points can be anywhere, there are some "ususal suspects" for neck pain.

Note: Don't massage the trigger points described below if doing so makes you feel worse, or if they conflict with the advice of your doctor, chiropractor, or physical therapist.

Base of the Skull
Under the base of the skull, you'll find trigger points that can cause both headache and neck pain. (They're also acupressure spots for the neck.) Here's a great article on locating and treating these points by Vancouver B.C. massage therapist and health writer Paul Ingraham: "Perfect Spot Number One."

Lower Side of the Neck
This muscle group--the scalenes--can be responsible for all kinds of neck pain, as well as arm and upper back pain. Here's a link to finding and treating it (also an article by Paul Ingraham): "Perfect Spot Number Four."

Lower Back of the Neck
Finally, if your neck discomfort feels like it includes the upper back, you'll want to try to treat this trigger point. You may need to get a friend or professional massage therapist to help with this one:"Perfect Spot Number Eleven."

How Do I Do Trigger Point Neck Massage for Myself?
First, locate the general area for the trigger point, and then just sort of fish around with a firm neck massage to find the exact spot. You'll know when you've found one, because it hurts! Often it will make you say Ouch!

Once you've found it, treat it by putting moderate pressure on it with your fingers or a tool. The pressure usually needs to be uncomfortable to be therapeutic--say a 5/10 level of pain (where 10 is high). In other words, it should feel uncomfortable, but at a tolerable level. If you're holding your breath or gritting your teeth, you're pressing too hard.

You can either hold steady pressure on it for up to 30 seconds or until the pain lessens considerably -- or use a very short, deep massage stroke, repeated about ten times (or until the pain lessens). Heat applied afterward can help resolve the knot as well.

If you can reach them with your own hands, you can treat them yourself.

What Does It Feel Like When I Do It Right?
It'll hurt at first. The pain should be in the 5-6/10 range, where 10 is about the worst pain you've experienced. But the pain should have that "good hurt" feeling that feels as if it's doing you good. The pain almost always lessens as you hold pressure on it.

Sometimes treating a trigger point can result in immediate relief. Other times--particularly if you've had it for a long time--it may take treatment over several days or even weeks.

If you get no relief at all after several days of treatment, it's probably not going to help you.

What If I'm Not Pressing in the Right Place?
No worries, really. If you've found a super-tender spot, and you treat it, it's a good thing, whether or not you've found the exact spots I've described here.

Trigger points are nasty beasts. They cause pain, stiffness, and weakness in the muscles they affect. So treating them is always good, whether or not you've found the one you intended.

Just use common sense and don't press too hard! What you feel should be in the realm of discomfort, not excruciating pain. And if you feel a strong pulse, you're definitely in the wrong place! (Although none of the neck trigger points described above should land you over a pulse.)

What Do I Do After Doing Trigger Point Neck Massage?
Put some heat on the trigger point areas for a few minutes after treatment. It feels nice and helps to increase circulation through the area.

How Often Do I Do Trigger Point Treatment?
At least once a day, preferably 3-5 times a day, until the trigger point doesn't hurt anymore when you press on it.

When Should I Not Do Trigger Point Massage?
Don't do trigger point massage over broken or bruised skin. Don't do it over areas where you have reduced sensation. Don't do it over inflamed or swollen areas of your body. Don't press hard in a place where you feel a strong pulse. Just use common sense!

Acupressure for Neck Pain
Acupressure is another easy-to-learn form of neck massage that may be particularly effective.

In Traditional Chinese Medicine, illness and pain are seen as the result of interrupted flow of qi (energy). As with acupuncture, the aim of acupressure is to restore and balance the flow of qi through the body. Acupressure/acupuncture points are places where the flow of qi can be influenced to regulate body functions and relieve pain.

To perform acupressure, use direct pressure to the indicated point with your finger or thumb. Press the point lightly and increase the pressure slowly until you feel a dull ache around or spreading out from the point. Press and hold the point until you feel relief, or up to a minute.

Base of the Skull
This pair of points is located on either side of the spine, in the hollows at the base of your skull, on the outside edge of your paraspinal neck muscles.

To treat these points, place your fingers on your head, so that your thumbs are at the base of your skull. Use your thumbs to firmly press in and up in the direction of your eyes. (You might want to try this lying down.) Hold for up to one minute. These points are great for relieving headaches, too. Repeat during the day as needed.

Top of Shoulder
This pair of points is located in the muscle on the top of your shoulders, half-way between your spine and the outside tip of your shoulders.

Using your index and middle fingers, firmly press the point on one side and then the other for up to one minute each. Repeat during the day as needed.

Note: Do not press during pregnancy (particularly last trimester), as it can stimulate uterine contractions.

More Neck Pain Resources
Here are some more resources for relieving neck discomfort:

• In addition to neck massage, you may need to try other things as well to achieve lasting relief for your neck. Get information on other neck relief techniques at this site's Neck Pain main page.

• For complete information about treating your own trigger points, this is the classic work:The Trigger Point Therapy Workbook, by Claire Davies

• If you're considering neck surgery, you owe it to yourself to spend $14.95 for Paul Ingraham's e-book, "Save Yourself from Neck Pain." It's chock-full of great, scientifically based information about neck pain causes and treatments. Who knows, you might just avoid surgery. And wouldn't that be nice!

I wish you ease and comfort in your neck, and I am confident that you will be able to help yourself feel better.

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