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How to Ease Back Pain With Self-Massage Techniques

January 23, 2021 2 min read


If you have lower back pain, you’re not alone. About 75% to 85% of Americans experience it during their lives at some point.

How it works

Your backbone or spine has 26 bones (vertebrae) that are separated by soft discs that absorb shock. The lumbar spine, the portion in your lower back area, has five vertebrae.

When you sit down, these lumbar discs and other structures in your back have to sustain more pressure than when you stand or lay down. When you sit for long periods of time, this is intensified. Once ligaments and discs in your back begin deforming, the tissue is compromised and can cause pain.

Poor posture will make matters worse since it stretches ligaments, strains discs, and can even damage your spinal structures. 

How can I ease it?

When you have lower back pain, a massage can make you feel brand new. But don’t I have to go to a masseuse or a spa for that? Nope! There are simple and effective ways to self-massage and get fantastic results. 

Of course, there are many benefits to a back massage. First of all, it relieves pain and allows for better recovery and improved health. It also increases blood flow that repairs injured parts of your body and promotes muscle and joint flexibility. If you suffer from chronic pain, a daily massage is recommended. Make sure to take deep breaths and relax!

Ready to get started? All you need is a couple of tennis balls, a yoga mat, and a wall to lean against. 

Follow these tips from Healing Touch Massage to feel better instantly:


Start off by placing one tennis ball on each side of the spine (right where the hip and lower back meet). Next, lean against a wall and do leg squats so that the balls roll along your back. Make sure to place them on the muscle, not on the spine. 

Sit on your yoga mat and place a tennis ball on each side of your spine to work the muscle tissue in between. Place the tennis balls mid-back and keep your knees bent to relieve the tension from the hip area. Let the tennis ball sink into the muscle tissue and then begin rolling them up and down. If you feel too much pressure, lift yourself a bit using your hands. 

Sitting in the wrong chair will not help your back pain. Be kind to yourself and your body and decide on an ergonomic chair made for you!

What are you waiting for? Try these techniques at home and let us know how you feel!