How to Use Your New Massage Gun

Did you receive a massage gun for the holidays? These devices have become a popular self‑care tool and, when used correctly, they can be a helpful addition to your routine. Massage guns use rapid, percussive movements to help relax tight muscles, improve circulation, and support recovery after exercise or long days of sitting or standing.

Used properly, a massage gun should help you feel looser and more relaxed, not sore or bruised. The guidance below explains how to use a massage gun on yourself and what to know if someone else is using one on you, in a way that is safe and effective.

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Golden Rules for Massage Gun Use

Before getting started, remember that massage guns are designed for muscle and soft tissue only. They should not be used on bones, joints, or directly over the spine. Always begin on the lowest setting and increase slowly if needed. Light pressure is enough; the device should do the work for you. Spending about 30 to 90 seconds on one area is usually sufficient. If you experience sharp pain, numbness, or worsening symptoms, stop using the device.

How to Use a Massage Gun on Yourself

Neck and Upper Traps

The muscles between the neck and shoulders often hold tension from stress and desk work. Use the lowest setting and angle the massage gun slightly outward, staying on the muscle between the neck and shoulder. Avoid the front of the neck and do not apply direct pressure over the spine.

Shoulders and Shoulder Blade Area

For the shoulders, use a round or soft attachment and move slowly around the back of the shoulder and the shoulder blade area. Avoid the bony tip of the shoulder and the front of the shoulder joint.

Lower Back

When treating the lower back, choose a low to medium setting and work along the muscles on either side of the spine. Do not use the massage gun directly over the spine or tailbone.

Glutes and Hips

The glute and hip muscles are large and powerful and usually respond well to massage gun use. A larger attachment works best here. You can sit or stand while shifting your weight to the opposite side to allow the muscle to relax. This area is often helpful for reducing hip tightness and relieving low‑back tension.

Thighs (Quads and Hamstrings)

For the thighs, use a medium setting and make long passes from the top to the bottom of the muscle. This can be especially helpful before or after workouts, as well as after long walks or long periods of standing.

Calves and Feet

When using a massage gun on the calves or feet, start very lightly and move slowly through the muscle. Avoid direct use over the Achilles tendon.

When Someone Else Uses the Massage Gun on You

Communication Comes First

If someone else is using a massage gun on you, communication is essential. Let them know if the pressure feels too strong or uncomfortable. More pressure does not lead to better results, and discomfort is a sign to adjust or stop.

Common Mistakes to Avoid

Common mistakes include holding the massage gun in one spot for too long, starting at a high intensity, using the device over bruises, sore joints, or recent injuries, and trying to treat pain without understanding the underlying cause.

Final Thoughts from Essential Chiropractic

Massage guns are helpful tools, not fixes. They work best when used intentionally and as part of a broader approach to movement, recovery, and care. When used correctly, a massage gun should leave you feeling looser, calmer, and more mobile rather than beaten up. If you are unsure where or how to use a massage gun for your specific condition, your chiropractor can help guide you safely.