Grab Your Tennis Balls for These DIY Lower Back Pain Massages

August 14, 2020

Anna Bee

You are thinking of getting a massage. But you think twice about pushing through with the recent spike of COVID-19 cases. If visiting your masseuse or therapist is out of the question, then maybe you can be creative with your massage. You can use household or sports items to make the massage more effective.

In this case, you can use your tennis balls for a DIY lower back pain rubdown. Tennis balls have long been used in different therapies to relax muscles. These yellow balls are even used in some yoga to soften tight muscles and increase circulation.

Getting massage therapy is great for the whole body. MayoClinic.org noted that studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain, and muscle tension.


Let’s make it happen:

If you’re sold to the idea of a tennis ball massage, then go ahead and follow these three easy-to-follow quick massages:

1. If you have been sitting all day, this massage would be great for your tight lower back muscles. Get a tennis ball and put it between yourself and a chair or wall. Place the ball in the area about two inches from the butt cheeks. Roll the ball in this area and across the other side of your lower back. Do this activity for one to two minutes, three to five times a day.

2. This exercise focuses on the psoas. Kneel on the floor and place the tennis ball in front of you. Lower yourself slowly down onto the ball, belly down. The ball should rest between the belly button and the right hip bone.Now raise yourself on your forearms and let your weight rest on the ball. Slowly roll back and forth. When you feel that the ball touched a tender spot, stop and hold for a few seconds. When you feel relaxed, switch to the left side.

3. Meanwhile, this exercise will target the thoracolumbar fascia. Lie on the floor gently and put the tennis ball behind your back. Use your hands to lower your back on the ball on one side of your back. It must find the sweet spot right above the hip bone. Bend the knees and place your feet firmly on the floor.

Using your feet, roll the ball on your back slowly, three to five times. Hang back when you find a tight spot. Repeat on the other side of your spine.

 

How do you feel?

Treat yourself to a massage once in a while! It’s a great way to destress and introduce that much-needed self-care into your routine especially if you are working from home. Add aromatherapy to these tennis ball massages and you’re off to have your spa day at home. 

Sign Up to Receive Our Newsletter & Get the Best Ergonomic Tips