Many people live with chronic upper back pain. If it is due to muscular irregularities, you
can try these easy self-massage techniques – all done with a tennis ball!
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| Using a wall is the easiest and most convenient way to use a tennis ball to massage your back. Lean in to it gently and roll around until you find your tight areas. Press in on them with as much or little press as is comfortable for as long as is comfortable. |
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| The ball can go anywhere on your back - EXCEPT your spine. |
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| Alternative placement: Place the ball between you and a firm-backed chair. |
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| Again, move the ball around anywhere on your back, avoiding the spine. |
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| No chair or wall? Try placing the ball in a sock and pulling it around on your back using both hands. This is a little more difficult than the chair or the wall, but still feels really good. |
A fourth method is to use the floor. This would be the same positioning as the wall and chair, only horizontal instead of vertical.
The most important thing to remember is listen to your body. Press in when it feels good and lighten up if it hurts. If you are not sure, ask your professional massage therapist or your doctor.
Please visit our massage therapist in our clinical practice, the University of Maryland Center for Integrative Health & Healing, for more tips and a healing massage.
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**Please note: This does not take the place of a doctor's advice and is only to be used as a self-help tool. Please check with you doctor if you have any concerns about your health or well being.**
