How To Use Tennis Balls For A Diy Back Massage
A massage is a great way to relax and ease pressure on your lower back and nearby parts that may be affected. But if treating yourself to regular massage therapy sessions doesnt fit into your budget or schedule, you may be able to reap the same rewards on your own time by using tennis balls. Heres a closer look at why this self-massage technique can provide welcome relief. Youll also find some tips for doing it safely and effectively.
What To Look For In A Good Massage Ball
There’s no perfect massage ball that works equally well on all bodies, so we’ve identified five key areas for you to focus on. The massage ball you buy will depend on how important each of these areas are to you.
The size of ball you buy will determine where it can be used. A small massage ball won’t be much use if you’re looking to massage larger muscle groups like your quads, glutes or shoulders, but it could ease tension in smaller areas, like in the balls of your feet.
Much like the size of the ball, the strength of the ball you choose is also a very personal choice. A soft ball may feel nicer, but it may not be able to release trigger points that require firm pressure. On the other hand, a hard and dense ball may be too painful to use, so choose wisely.
Just as a professional masseuse will use different parts of their hands and arm on different parts of your body, massage balls come in a variety of different surface textures, which will elicit different responses. Raised bumps or spikes can really dig into an area of the body, while smooth and soft textures will ease over areas that may be too painful for a more intense massage.
It goes without saying that you’ll want your massage ball to stand up to prolonged use, so it’s important to choose massage balls that are made from durable materials and are designed to withstand repeated use without breaking down.
Expert Advice For Treating Back Pain At Home
A tense neck that refuses to turn. A lower back that throbs every time you bend over. Super-tight shoulders that seem stuck in a shrug. If any of these common symptoms of back pain sound familiar, youre probably eager for relief. Today, as many people spend significantly more time at home due to the coronavirus outbreak, seeing a chiropractor, masseuse, or physical therapist for hands-on treatment isnt always an option. Thankfully, there are myriad tools you can use at home that may alleviate your discomfort.
We spoke to three doctors about the at-home gear and DIY techniques they recommend most: Robert Hayden, DC, PhD, FICC, a chiropractor and member of the American Chiropractic Association Heidi Prather, DO, vice chair of the department of orthopedic surgery and division chief of physical medicine rehabilitation at Washington University School of Medicine and Lauren Borowski, MD, a primary care sports medicine physician at NYU Langones Sports Medicine Center.
They all had good news to share: Most back pain will go away on its own over time. You will, however, need to do a bit of detective work to find DIY treatments that work best for you. Figure out what makes your pain better and what makes it worse, said Prather.
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How To Relieve Sciatica Pain With Myofascial Massage Balls
Here are the most important points to keep in mind when using the massage balls on the back:
- This type of massage should be done calmly, take your time.
- Place the softer ball on each buttock.
- Place your body on the soft ball and bend your leg sideways .
- Hold this position for one minute, then repeat the position on the other buttock.
- Place a harder ball on the first buttock.
- Bend both legs.
- Perform gentle forward and backward hip movements.
- Repeat the movement for three minutes, then switch the ball to the other buttock.
- Both exercises can be done two and three times a day.
- Repeat the sessions for two and three days if you feel relief.
- Remember to always start with soft balls.
How To Do Tennis Ball Massage Therapy For Sciatica
You can use one or more tennis balls depending on your pain level and ability to balance.
While sitting or lying on the floor, place a tennis ball under your muscles where youre experiencing the pain. If you use one ball, it will apply more pressure on the area and can cause pain from the pressure. If you use two or more balls, the pressure is spread over more balls and works more areas at once with less pain.
Slowly shift your weight onto the ball or balls and note any areas of increased tenderness these are the locations of your trigger points.
Use a moderate amount of force to compress each painful spot for 15 to 20 seconds before you move to the next. You can also roll the ball back and forth in gentle movements.
The pain you feel from the tennis should not be too strong. If the pain is too intense, adjust the ball slightly or add more balls to release direct pressure. Work gently, as too much pressure can increase the pain rather than relieving it and can aggravate the condition. If you feel sharp pain, stop, or you may damage the muscle or nerve.
In addition to using the tennis ball, do these stretches to relieve sciatic pain.
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Upper Back And Shoulder Pain/tightness
Tension is often held in our upper back and shoulders. Since this is a smaller area with lots of bony landmarks, the massage balls may be more suited to address these muscles.
Laying on your back, place a massage ball between your spine and the shoulder blade you are wanting to work. Bring the arm, on the treatment side, across your body to help pre-stretch the muscle. Gently move your body, allowing the massage ball to work your areas of tightness.
When you find areas in the muscle that feel tight you can relax your body weight into the ball, holding this pressure for 5-10 seconds. This allows you to release the tight tissue in the muscle with direct pressure. This position can be modified by performing the same activity except leaning against the wall instead of laying down.
How To Use A Tennis Ball For Back Pain
Two tennis balls for back pain work great and allow more pressure for a pain reliever. With this technique, you can use a tennis ball massage for neck pain. It also improves blood circulation and breathing.
Another way is standing against the wall also helps to relieve pain. In this technique, just place the ball between the wall and body and roll it up and down. This technique tennis ball massage upper back is cost-effective.
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The Right Tool For The Right Job
Ultimately the massage ball give you the right tool to uniquely address specific muscle pain that you might be experiencing. If you are having pain contact your nearest Athletico for a free assessment from one of our experts.
Athletico offers Free Assessments in-clinic or virtually through our telehealth platform. Request your free assessment using the button below.
Massage Ball Exercises For Your Lower Back
Lower back pain is becoming increasingly common with more people seeking pain relief for lower back pain, massage ball exercises can certainly help relieve tension and restore mobility to your lower back area.
As noted above, The Blackroll Duo ball is a great alternative to using two massage balls in a tote bag.
Although this exercise is good for lower back pain, if you have Sciatica pain then you may benefit from doing a similar exercise but with just one ball because this would be more effective in terms of trigger point therapy and pinpoint accuracy.
Buttock and glute massage ball exercises are also good options to consider for Sciatica Pain
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Why A Massage Ball
Massage balls are affordable and small and therefore they can easily fit into a suitcase or handbag to use wherever you go. They also promote self-sufficiency so there is no need to rely on anyone else. Notwithstanding, it does not always give the same results as a traditional massage delivered by an experienced therapist
Roll Tennis Balls Under Your Feet
This may seem counterproductive, but structures in your feet link to ones in your lower back area. Using a tennis ball under your feet also increases flexibility in your lumbar spine by stretching your calf muscles and hamstrings, which can then ease your lower back discomfort. Do this type of massage by: Rolling a tennis ball under one foot Positioning the ball so it targets the area between the toe and heel Applying pressure along the inner arch of the bottom of the foot Pressing down firmly as you roll the ball gently back and forth Doing the same thing with the other foot and aiming for about 24 minutes of massaging per footIf you havent yet received an accurate diagnosis for your lower back pain, do this first before you start self-massaging with tennis balls. Also, realize its just as important to watch what you eat, be mindful of your posture, and take other steps to manage your lower back discomfort. Your doctor or a Los Angeles spine surgeon can offer more tips specific to your situation.
If youre experiencing severe back pain of any kind, make sure to consult a specialist for accurate diagnosis and prompt treatment. The pioneering physicians at The Spine Institute have experience with every aspect of neck and back health, from disc replacement to Coflex back surgery. Los Angeles patients should give us a call today at 310-828-7757 to schedule a consultation.
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How To Use A Massage Ball
Like a foam roller, a massage ball can also be used to help release tension in our achy muscles after long hours spent in the office or after a workout. One of the differences being that it can get to those hard to reach areas such as the upper back, buttocks and feet. Knots or trigger points can be massive sources of pain in our bodies and using self-massage techniques can be very satisfying. Before diving in, there are a few important things to know which will help you achieve the best results.
Foot Massage Ball Benefits:
First, place a tennis ball on where you desire or the ground gently by rolling the ball under your foot for about a few minutes. It will just help your foot to lose up the plantar fascia within your body. Then, make it much or less likely to be irritating.
Now put some pressure on the ball and roll it with a deep massage piece lightly and steadily. You must get the relief within a very few seconds. It starts to have your comfort instantly, without much labor in proportion to your comfort. It gives back to you well.
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This Is Where The Spikey Ball Massage Tool Comes In
They have become a popular tool for performing your own form of massage-therapy on many muscle-related conditions and are a convenient way to maximise muscle recovery for many athletes.
Spikey massage balls may look innocent but they have been described by some as evil little torture devices. This is because when you are holding tension in tight areas like your traps from sitting as a desk or hunching over a computer or IT band from running they really get in there into those sore spots like a deep tissue massage.
Best Massage Ball For For Myofascial Release: Epitomie Fitness Muscle Max Massage Ball
The trigger point massage grid featured on the Muscle Max massage ball has been specially designed to attack sore muscles from various angles, while its deep knobs reach far into inner muscles and joints to iron out knots, relieve tightness and improve circulation. What’s more, if this ball doesn’t work your knots out, it comes with a full refund guarantee.
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How To Use Tennis Balls For Diy Lower Back Pain Massage
This blog explains the healing benefits of using tennis balls for self-massage and provides 3 unique and effective ways in which you can use tennis balls to relieve lower back and/or leg pain. As an alternative, if you require more firm pressure, a lacrosse ball can be used in the same fashion.
Do Massage Balls Work
Yes. Massage balls are an effective way to target muscles and release tension. You can use them to get a deep tissue massage without visiting a therapist, and the size of the massage balls means that you can easily transport them. Perfect for when you are travelling for work and need a little extra support.
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Exercises For Lower Body
If you have lower body pain, try Gluteal and Piriformis Release
Why You Should Try It
This exercise helps in releasing tension from the lower body hence relieving you from chronic pain.
- Lay on your back and put the ball on the middle line of the glute
- Move and roll from side-to-side
- Do this on both glutes for about 20 seconds
FASCIAE LATAE RELEASE
If you have achy hips, try Fasciae Latae Release
Why You Should Try It
Chronic shortening of the primary hip flexors, the psoas and iliacus, can causes the secondary hip flexor.
How To Do It:
- Sit on the ball on the side of your hip
- Find a tender spot and relax the ball on it
- Do a little bit of rolling on the ball for about 1 minute
If you have achy knees, try a Knee Massage
Why You Should Try It
This exercise provides internal stretch inside the often stiff joint capsule of your knee. However, this can be taken care of using this exercise. Lets learn how it should be done!
How To Do It:
- While seated on a chair or on the floor, place the ball behind your bent knee. Place it as close as possible to the side of the knee.
- Contract your muscles against the ball, temporarily squashing it and relaxing the muscles.
- Do this for 10 times, then repeat the same on the other knee.
SIDE LEG: ILIOTIBIAL BAND/VASTUS LATERALIS RELEASE
If you have pain in the side of your leg, try Vastus Lateralis Release
Why You Should Try It
How To Do It:
If you have achy thighs, try a Thigh Massage
Why You Should Try It
How To Do It:
How To Do It
Benefit Of Franklin Balls
Franklin Balls are made of a resilient plastic material that has a nice “give” to it. They are slightly larger in diameter than a tennis ball and can be inflated using a pump with a needle-type attachment. You can get textured Franklin Balls or smooth Franklin Balls. The smooth ball is nice for those who don’t need a great deal of pressure or who are more sensitive. The textured Franklin Ball is good for providing a deeper massage.
You can use these on other parts of your body as well, such as your feet for improving balance. It’s not necessary to put Franklin Balls in a sock or to otherwise contain them when using them for massage. Simply place them where you want them as they don’t typically roll away when you place your body weight on them.
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Best Massage Ball For A Troublesome Back: Sports Medica Doctor Developed Peanut Massage Ball
Prior to the invention of the peanut massage ball, people had resorted to taping two tennis balls together to ease achey back issues. Why did they bother? Well, a peanut massage ball will target different muscle groups to a solo ball and is particularly useful for the occipitals, gluteal muscles, tensor fasciae latae and the thoracic spine.
Spikey Ball Exercises You Can Try At Home Or At The Gym
Here is an info sheet of areas you might like to use the spikey massage ball on. You can place the ball in these areas of the body, then slowly move your body back and forward and side to side to massage the area. Make sure you breathe normally. You can work on tight spots for 15 60 seconds until your muscles relax, then you could try and repeat for 15 90 seconds.
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Massage Ball Guide For Back And Shoulders
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In previous guides, we talked about how there are different types of massage balls, places to avoid rolling, and what massage balls are. These massage ball guides teach you how to relieve your stiff neck and release tight leg muscles, but today we are going to cover a different area of the body: the shoulders and back.
The back is one of the largest muscle groups on your body, but not many pole dancers pay as much attention to the back as they do their hamstrings or core. Your shoulders are incredibly complex, with tendons and small muscles all working in tandem to create movement.
It seems silly that many pole dancers avoid stretching these vital muscle groups, but the truth is, it can be easy to forget. This leads to tight shoulders and knotted back muscles that can be a real source of pain on and off the pole.