Do-it-yourself express massages

This is a useful guide to simple massages that you can do anywhere and at any time to provide immediate relief for back pains caused by tiredness or daily stress.

1. Sit with your back straight, holding onto your waist with both hands, as seen in the photo. Massage from the inside, outward. Repeat four times.

2. Place the thumbs on the lumbar region and press firmly; if you feel pain, lessen the pressure. Repeat the same sequence on the dorsal or thoracic region.

3. Apply pressure with your thumbs on the base of the skull where your neck begins. Press and massage your skull with the rest of your fingers, using circular motions.

4. Place your hands on your skull. Inhale and while you exhale push your head downward with your hands. You should feel your neck and cervical vertebrae stretching.