Wash your hands and trim your nails
Ask the person to lie face down on a comfortable surface
Use a pillow under the chest or ankles if needed
Apply a small amount of massage oil or lotion to your hands
Start with light strokes from the lower back up to the shoulders
Use both hands and keep movements slow and steady
Gently knead the muscles on either side of the spine
Avoid pressing directly on the spine
Use circular motions on tight areas
Work from the shoulders down to the lower back
Adjust pressure based on comfort and feedback
Spend extra time on tense spots without causing pain
Use thumbs or palms for deeper pressure if appropriate
Finish with long, smooth strokes over the back
Wipe off excess oil if needed
Stop immediately if the person feels pain or discomfort