How to Use Tennis Balls for DIY Lower Back Pain Massage

Who knew?

You can use tennis balls to help relieve back pain!

Massage techniques using a tennis ball helps with several sources of pain:

• Reduces tension in your muscles and connective tissues
• Improves the functioning of blood vessels and increases blood flow
• Promotes the flow of healing nutrients and nourishment
• Releases endorphins (your body’s natural pain-fighting hormone) to reduce the overall perception of pain

The massaging effect also reduces the hyperactivity of the nerves in your lower back, reducing the number of pain signals sent to the brain.

3 ways to use tennis balls for lower back and leg pain relief

1. Lay on two tennis balls for a lower back massage

For this DIY massage, you will need a couple of tennis balls and some duct tape:

• Place 2 tennis balls next to each other and wrap duct tape around them (the result will look like a large peanut).
• Place the tennis balls on the ground and then lie on them, with the tennis balls under your waist and centered just above your lower back.
• Keep your knees slightly bent
• Each tennis ball will be under the large muscle on each side of your spinal column.
• Adjust yourself until you feel balanced
• Raise both arms with your fingers pointed toward the ceiling. Keep your arms as straight as possible.
• Slowly lower one arm above your head and down to the floor, keeping the other arm raised toward the ceiling.
• Hold this position for a few seconds, then slowly bring it back to its original starting position.
• Repeat the same action with the other arm.

You will feel the secured balls gently pressing and massaging your sore tissues as you move your arms back and forth.

Aim to repeat this massage 4 times for each arm.

2. Press a tennis ball on your lower back to relieve back pain

Use a tennis ball for gentle pressure on sore areas:

• Place the ball under your back, buttock, or upper thigh while you lie on the floor and gently move around to find sore muscle groups.
• Once you find a tender spot, you can focus and press there, but not too hard.
• Be sure not to roll the ball directly over your spine.

Stop right away if you feel any sharp or sudden pain.

As an alternative, you can do this same approach while sitting on a chair.

3. Roll a tennis ball under each foot for lower back and leg pain relief

Use the tennis ball to effectively stretch your hamstring and calf muscles, improving flexibility in your lower back and aiding pain relief.

• Stand on one foot and place the tennis ball under your other foot.
• Hold onto a counter or back of a chair for stability.
• Roll the tennis ball under your foot from the toe end to the heel.
• Focus on applying pressure along the inner arch of the sole of your foot.
• Press as hard as tolerable while you roll the ball but avoid pain.

Perform this massage for 2 to 4 minutes at a time.

Massaging with techniques like this are a good warm up to loosen your muscles before you exercise or stretch.

Keep tennis balls handy and use them at home or while at work to keep the tension off your lower back and leg muscles.

As an alternative, if you require more firm pressure, a lacrosse ball can be used in the same fashion.

Learn more:

Massage Therapy for Lower Back Pain

How Massage Can Ease Sciatic Pain