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.
What You’ll Need
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:
- A few tennis balls
- Duct tape
- A floor
- 10-15 minutes
How to Do It
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:
- Slowly lowering one arm towards your head
- Bringing the arm backwards and to the floor
- Holding the position for a few seconds
- Slowly returning your arm to its original raised position
- Repeating the movements with the other arm
- Alternating arms about 3-4 more times
DIY Massage with One Tennis Ball
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:
- Placing a tennis ball under your back, buttock, or upper thigh
- Resting on the floor and moving around until you hit the affected muscles
- Concentrating movements on the tender spot
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.