If muscles of spine are strained.

Am not ability to work as inclined in my garden, as house clean, as waist of muscles are strained, as massagist helped me, but for high prices.Asked for self help in specialists, as they answered about exercises,as they are fighting straining, but this is not exercise,this is self massage, as stay on, legs are on a shoulders widen, bended one leg in the knee, as here lowering load on the spine, but better massaging lie, on the belly, as muscles are relaxing.
1.As put to the waist are palms, fingers of hands directed down, with a light smooth for sacrum, and waist to direction for spine along, as up and down.
2.As hands on the waist, finger big look back, four are other to the front, rub waist, as with circle moves with a big fingers,till warming doing.
3.As doing tweaks for spine along, as from the right and left from his on the waist level.
4.As put palms on the waist, and slowly move back are elbows,try to connect shoulder blades, repeat a few times.
5.With a fingers of both hands as in fists, knead a top part of buttocks muscles with a slow circle moves on 5 times on one place.
6.Fingers of hands put for spine along, as hands in sides moving as drawing on the spine,like horizontal, or wave lines,as these moves are raking muscles.
7.Bones of fingers massaging for waist, from the left to right from a spine, moves are horizontal, keeping horizontal vector, are doing small moves for up and down, like a line, which are see on ECG.
8.Ending massage with a soft smooths.
Am self massaging a few times,as spines of muscles are strengthened,rare are happening spasms, acutes, am hope for you also this massage helps.