Most people know that massages are relaxing, feel good and reduce pain. But did you know that massage therapy also boosts the immune system by increasing the number of health-protecting white blood cells and natural killer cells? Massage also reduces the number of cytokines, substances that are associated with inflammation. During the coronavirus pandemic you might not be able to visit a massage therapist, but you can do self-massage to boost immunity and reduce pain.

Self-Massage Techniques 

Acupressure

Acupressure, like acupuncture, is part of Chinese medicine. It uses gentle pressure at specific spots along the energy meridians of the body in order to improve energy flow, reduce pain and restore balance.

Certain acupressure points are considered strong immune boosters. One of the most important are the Kidney 27 points, located immediately below the collarbone, about an inch from the midline on each side. These are believed to govern the strength of our constitution, according to the Chopra Center. You can massage these points using steady or circular pressure or even tap to activate these points (think Tarzan).

Another point recommended by the Chopra Center is from Ayurvedic medicine, the traditional medicine of India. The tala hridaya point, on the soles of the feet and the palms of the hand, is connected to the lungs and respiratory system. On the hand, use your middle finger to press in just above the mound of muscle that is below the thumb using slow, gentle, circular stimulation. On the foot, this point is located on the upper portion of the mid-sole of the foot, in line with the middle toe. Stimulating these points can help you breathe easier.

Another recommended acupressure point is the Three Mile Point, located one palm width below the knee cap and two finger widths out from the shin bone (tibia). Stimulating this point on both legs alternately helps to regulate immune functions, reduces stress and depression, digestive disorders, fever and shortness of breath.

The Crooked Pond point, located at the top of the elbow crease on the edge of the joint on the outside of the arm, helps strengthen the immune system and treats fever. It also helps keep the colon clear, improving digestion and relieving constipation. Stimulate the points on both arms.

The Upper Sea of Qi point is located slightly below the center of the breast bone. Stimulating this point helps regulate the thymus gland, which increases the body’s ability to fight illness. It also helps in relieving anxiety and stress.

Lymphatic Self-Massage

The lymph nodes are part of the lymphatic system. White blood cells, key to fighting infections, are made in the lymph nodes. The lymphatic system also cleans out waste through a series of lymph vessels under the skin. Self-massage to stimulate the lymph nodes to help fluid move through the vessels can boost immunity.

Dry Brushing

According to the Chopra Center, dry brushing exfoliates the skin, our first line of defense against disease. Dry brushing helps release impurities by encouraging blood and lymph flow and helps reduce stress.

Use a soft, preferably natural, bristle brush, or for gentler exfoliation, cotton or silk gloves or a loofah. Use gentle, repetitive strokes, upward from the feet and hands, and towards the heart to encourage lymph drainage. Use long strokes on the long bones of the legs and arms, and on the back. Use circular strokes on the joints, chest, and belly. Do this for 5 to 15 minutes, preferably before a shower so you can rinse away loosened skin cells and toxins.

Other Lymphatic Self-Massage Techniques

The Yoga Journal also recommends these two lymphatic drainage techniques you can do on your own:

Slide fingers just below the jaw to locate tiny, smooth, round lymph nodes. With fingers right against the bone, pump the nodes with gentle but firm pressure. Repeat every few hours.

Place a tennis ball in your armpit, and gently pump your arm into the side of your body to stimulate the lymph nodes in your armpit.

Self-Massage Tools

There are many massage tools available that can help you improve your health with self-massage. Massage tools that can help with acupressure massage to reach hard to reach points to relax specific muscle groups for pain relief and relief of muscle tension include The Melt Method Bundle, the Soma System Therapy Ball Set, the Backrelease and the Dual Point Ergonomic Spine and Tissue Massager. These acupressure tools can also help reduce the wear and tear on your muscles that can occur with too much self-administered acupressure massage.

There are also electric massage tools that use vibration and/or percussion to relax the muscles, reduce tension and improve circulation. These include the WAHL Deep Tissue Percussion Massager and the Myobuddy Massager Pro 2. 

Conclusion

It’s easy to become stressed and anxious during these challenging times. Incorporating self-massage strategies into your daily routine can help you to stay calm, take control and boost your immune system. Starting a meditation practice can also help. Also see this article on naturally boosting your immune response.

The author, Cindy Perlin,  is a Licensed Clinical Social Worker, certified biofeedback practitioner and chronic pain survivor. She's the founder and CEO of the Alternative Pain Treatment Directory and the author of The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free. She's in private practice in the Albany, NY area and also offers phone and web-based consults.