Pain is personal.
Your solution should be too.

a lumbar strain is the medical name

A dull ache or stiffness across the lower back, often after long sitting, lifting or an awkward twist. Back pain has many possible causes - tight, guarded muscles around the area are a common one.

Where a massage gun fitsOn the muscles either side of the spine, gently - never on the spine itself. It is a tool, not a cure.

Emergency: back pain with new numbness around your genitals or bottom, difficulty passing urine, loss of bladder or bowel control, or weakness or numbness in both legs - call 999 or go to A&E. See a GP if pain is severe, getting worse, or not settling after a few weeks.

"tech neck" - the upper trapezius muscles

Tight, knotted muscles across the top of the shoulders and the back of the neck. The classic desk-and-stress ache, made worse by looking down at screens.

Where a massage gun fitsRestrict it to the fleshy shoulder-top and upper-back muscles, gently - never the spine, the throat, or the front or sides of the neck. It is a tool, not a cure.

Neck pain after an accident or injury, or pain with new numbness, tingling or weakness in an arm or hand: get it checked - urgent GP appointment or NHS 111.

between the shoulder blades

Stiffness and a feeling of tightness between the shoulder blades, common after desk work, driving or carrying bags on one shoulder.

Where a massage gun fitsOn the muscles around the shoulder blades, gently - never on the spine. It is a tool, not a cure.

the muscles around the shoulder blade

A deep ache or stiffness in and around the shoulder blade that can make reaching overhead or behind your back uncomfortable.

Where a massage gun fitsGentle movement and posture breaks can help manage everyday shoulder discomfort. On the shoulder and upper-back muscles only, gently - never on the bones of the joint or the front of the neck. It is a tool, not a cure.

See a GP if shoulder pain is getting worse or does not improve after two weeks, or it is very difficult to move your arm. Sudden or very bad shoulder pain: ask for an urgent GP appointment or help from NHS 111.

the chest muscles (pecs)

Chest muscles can feel tight after pressing workouts or long hours hunched at a desk.

Where a massage gun fitsChest pain should never be assumed to be muscular. If a healthcare professional has identified a muscle strain, follow their advice. Do not use a massage gun on the chest or ribs.

Call 999 straight away for sudden chest pain or pressure that does not go away, pain spreading to the arm, neck, jaw, stomach or back, or chest pain with sweating, feeling sick, light-headedness or shortness of breath. Do not self-diagnose chest pain.

the four small muscles that steady the shoulder

Four small muscles that keep the shoulder joint centred. When they are overworked the shoulder feels weak and achy, especially lifting the arm out to the side.

Where a massage gun fitsGentle percussion on the surrounding shoulder muscles only - never on the joint itself or on a painful or injured area. It is a tool, not a cure.

If the shoulder is painful to move at all, or this followed an injury, get it looked at before working on it.

the rounded muscle over the top of the shoulder

The rounded cap of muscle over the top of the shoulder, sore after pressing, lifting, swimming or racquet sports.

Where a massage gun fitsOn the deltoid muscle, gently. It is a tool, not a cure.

See a GP or physiotherapist if pain is severe, follows an injury, or is not settling.

the grip and wrist muscles

Overworked grip and wrist muscles that ache after climbing, gym work, typing, DIY or tool use.

Where a massage gun fitsOn the forearm muscles, gently, keeping the pressure light. It is a tool, not a cure.

If the pain persists, follows an injury, or comes with tingling or numbness in the hand, see a GP - tingling or numbness points to a nerve issue rather than a muscle one.

including De Quervain’s - thumb-side wrist pain

Pain on the thumb side of the wrist, often from repetitive gripping, lifting or holding a phone - new parents feel this one a lot.

Wrist pain has many causes. Ease off whatever aggravates it and avoid repeated gripping or bending; if it persists or is getting worse, check with a pharmacist or GP.

the buttock muscles

A deep buttock ache from sitting all day or from walking, running and climbing. The gluteal muscles power those movements and can feel sore or tight after them.

Where a massage gun fitsOn the buttock muscles, gently. It is a tool, not a cure.

the deep hip muscles (piriformis, hip flexors)

A deep ache at the front, side or back of the hip. Hip pain can have many causes; the muscles around it can feel tight or sore after lots of sitting or hill work.

Where a massage gun fitsOn the muscles around the hip, gently - never on the bony point of the hip. It is a tool, not a cure.

an inner-thigh strain (adductor muscles)

A pull or ache in the inner thigh, common in sports with quick changes of direction, and after slips or over-stretching.

Where a massage gun fitsOn the inner-thigh muscles only, gently - well away from the groin crease itself. It is a tool, not a cure.

A fresh groin strain needs rest first - do not work directly on a recent tear.

general knee ache

Knee discomfort can have many causes, including the muscles, tendons or the joint itself. The surrounding muscles can feel tight or sore after exercise.

Where a massage gun fitsOn the muscles above and below the knee, gently - never on the kneecap itself. It is a tool, not a cure.

If the knee is swollen, locking or giving way, get it checked before doing anything else.

"shin splints" - ache along the inner shin

An ache along the inner shin, classic in new runners and after sudden increases in walking or running. The pain involves structures around the shin bone, rather than simply being tight calf muscles.

Where a massage gun fitsGentle massage of the surrounding calf muscles is comfort work on muscle; it does not treat shin splints - and masking the pain to keep running risks making it worse.

Rest from the exercise that caused it. See a GP if the pain is getting worse or not improving; contact NHS 111 if it is severe or followed an injury.

the two calf muscles (gastrocnemius & soleus)

The two calf muscles carry every step you take. They tighten with walking, running and heels, and pull on the Achilles tendon and foot.

Where a massage gun fitsOn the calf muscle only, gently, never on the bone. It is a tool, not a cure, and it does not prevent strains.

Pain or throbbing in ONE calf with swelling, red, blue or darkened skin, or swollen veins can be a blood clot (DVT). Do not massage it - get an urgent GP appointment or NHS 111 advice the same day; with breathlessness or chest pain, call 999.

stiff ankles, tight Achilles tendon

Stiff ankles and a tight Achilles tendon after running, jumping or time in unsupportive shoes. The calf muscles above are usually part of the picture.

Where a massage gun fitsOn the calf muscles, gently - avoid the Achilles tendon itself and any painful or swollen area. It is not a treatment for Achilles tendon problems.

A painful, swollen Achilles should be checked before you work around it.

aching arches

Aching arches after long days standing or walking. The small muscles under the foot work hard and rarely get looked after.

Where a massage gun fitsRest, supportive footwear and gentle stretches ease most everyday foot aches. Used gently on the muscles of the foot and calf only. It is a tool, not a cure.

Foot pain that is severe, getting worse, follows an injury or does not improve after a couple of weeks: see a GP. Any tingling or loss of feeling in your foot, or any foot pain with diabetes: see a GP sooner.

the front of the upper arm

Pain at the front of the shoulder can have several causes - one is irritation of the biceps tendon, which can hurt more when lifting or reaching.

Where a massage gun fitsTendon problems settle with load management - easing off the movements that aggravate them and building back gradually. A massage gun is for muscle comfort; it is not a tendon treatment. Used gently on the muscles around the shoulder, it may ease muscle tension. Avoid pressing directly on the sore tendon itself.

See a GP or physiotherapist if the pain persists or worsens.

the back of the upper arm

The back of the upper arm, sore after pressing movements, dips and throwing sports.

Where a massage gun fitsOn the triceps muscle, gently. It is a tool, not a cure.

the muscles from your neck to your shoulder

The muscles from neck to shoulder that take the load in strength training, contact sports and heavy carries - and cramp up under stress.

Where a massage gun fitsRestrict it to the fleshy upper-trapezius muscles across the shoulders and upper back, gently - never the spine, the throat, or the front or sides of the neck. It is a tool, not a cure.

the back of the thigh

The power muscles at the back of the thigh, worked hard by sprinting and lifting. Tight hamstrings tug on the pelvis and lower back.

Where a massage gun fitsOn the hamstring muscles, gently. It is a tool, not a cure.

A sudden sharp pain or pop during sprinting can be a tear - stop exercising and get it assessed - do not use percussion on a suspected acute tear. An acute tear should not be percussed.

the front of the thigh

The four big muscles on the front of the thigh, loaded by squatting, running and cycling. Tight quads pull on the kneecap.

Where a massage gun fitsOn the quad muscles, gently. It is a tool, not a cure.

See a GP or physiotherapist if the pain follows an injury or is not settling.

the muscles at the front crease of the hip

The muscles at the front of the hip that lift the knee, shortened by sitting and overworked by sprinting and kicking.

Where a massage gun fitsOn the surrounding thigh and hip muscles only, gently - not on the front crease of the hip, which carries sensitive structures. It is a tool, not a cure.

the band down the outside of the thigh

The thick band down the outside of the thigh that causes outer-knee pain in runners and cyclists when the muscles around it get tight. The IT band is fascia, not muscle, so it does not respond to massage the way muscle does.

Where a massage gun fitsThe real fix is managing training load - easing off the activity that caused it and building back gradually. Gentle massage of the muscles around the hip and thigh is comfort work on muscle. That is not an IT band treatment.

A physiotherapist can help if it persists.

"jumper’s knee" - the tendon below the kneecap

The tendon below the kneecap, irritated by repeated jumping and squatting. Felt as pain at the front of the knee on stairs and landings.

Where a massage gun fitsA massage gun is not a treatment for patellar tendon pain. On the quads and calves above and below, gently - never on the tendon itself or any painful area. It is a tool, not a cure.

Tendon pain that hangs around deserves a proper diagnosis before loading it.

ache along the inner shin after impact work

Aching along the inner shin after ramping up running or impact work too quickly. The pain involves structures around the shin bone, rather than simply being tight calf muscles.

Where a massage gun fitsGentle massage of the surrounding calf muscles is comfort work on muscle; it does not treat shin splints - and masking the pain to keep running risks making it worse.

Rest from the exercise that caused it. See a GP if it is getting worse or not improving.

an inflamed bursa - a small fluid cushion near a joint

Bursitis is when one of the small, fluid-filled sacs that cushion your joints becomes inflamed - usually a dull, achy pain, tenderness, swelling, and pain when you move or press the joint. Most bursitis settles at home within a few weeks: rest the joint, ice the area, and ordinary painkillers if you can take them.

See a GP if things are not improving after one to two weeks, or sooner with a fever, severe or shooting pain, or if you cannot move the joint - an inflamed bursa can occasionally be infected. A massage gun is not a treatment for bursitis - do not use one directly over a swollen or painful joint.

carpal tunnel syndrome - a pinched nerve at the wrist

Pressure on the median nerve as it passes through the wrist, causing tingling, numbness and pain in the hand and fingers, often worse at night. NHS guidance: a wrist splint (especially at night), easing off aggravating activities and short-term painkillers can all help; a GP can offer a steroid injection, and surgery can relieve pressure on the nerve when other treatments have not worked.

See a GP if your symptoms are getting worse or not settling.

joint inflammation and stiffness

Arthritis describes several conditions that affect the joints. Osteoarthritis is the most common type; NHS guidance for it: staying active, managing weight, painkillers and physiotherapy are the main treatments. Management depends on the type, so persistent symptoms should be assessed by a GP.

Prolonged morning stiffness can suggest a type that needs medical treatment, so it is worth seeing a GP rather than self-treating.

outer-elbow pain (lateral epicondylitis)

Pain on the outer elbow where the wrist-extensor tendons attach - a tendon problem from overwork, common in racquet sports, gym work and gripping jobs, not just tennis.

Where a massage gun fitsOn the forearm muscles, gently - keep the device off the elbow point itself. It is a tool, not a cure.

inner-elbow pain (medial epicondylitis)

Pain on the inner elbow where the wrist-flexor and grip tendons attach - a tendon problem from overwork - lifting, throwing and racket work are classic triggers.

Where a massage gun fitsOn the forearm muscles, gently - keep the device off the elbow point itself. It is a tool, not a cure.

heel and arch pain

Sharp heel pain and discomfort in the arch of the foot, making it painful to walk, stand or stay active. NHS self-care: rest and raise the foot, ice, cushioned shoes or insoles, gentle foot and calf stretches, painkillers, avoiding long periods standing or walking and barefoot walking on hard surfaces, with low-impact exercise like swimming to keep moving.

See a GP if it is not improving after two weeks, is severe or keeps coming back, if you have tingling or loss of feeling in the foot, or any foot pain with diabetes.