In one form or another, massage therapy can be an effective means of reducing muscle tension. If you’re looking for quick relief, a tennis ball can help you enjoy a much-appreciated back massage. Here, spine surgeons in Los Angeles explain how to do it.
There are many variations of a tennis ball massage you can do yourself just about anywhere, even when on vacation or out of town on business. For a basic do-it-yourself tennis ball massage, you’ll need:
Secure two tennis balls together with duct tape in a peanut-shape. Place the tennis balls on a flat, level area of floor. Rest yourself on the tennis balls in a face-up position while keeping your knees bent. The tennis balls should be where your waist is located in the center of your lower back. Find balance, raise your arms with your fingers outstretched towards the ceiling while keeping your arms as straight as possible. Perform the massage by:
If you have lower back pain that’s related to your sciatic nerve (sciatica), try a variation using a single tennis ball to ease discomfort. Perform this massage by:
Note: Do not roll the tennis ball directly over your spine and stop if you feel pain.
DIY tennis ball massages can also be used to provide relief between chiropractic appointments. Stretching exercises such as shoulder rolls and seated leg extensions can also target muscles supporting your spine if you’re looking for other ways to minimize back pain anywhere and anytime.
If you experience chronic pain that isn’t responding to conservative measures, it might be time to reach out to a Los Angeles board-certified spine specialist at The Spine Institute. Call (310) 828-7757 today and schedule your in-person consultation. A pain-free life begins here.