Self-Massage - Adventist HealthCare

Self-Massage

Topic Overview

Massage can help relax your tense muscles and relieve pain for a short time.

There are a number of products on the market that can help you massage your own back muscles. Or you can give yourself a back massage using a tennis ball.

  1. First take a hot bath or shower to relax. Do a few easy stretching exercises.
  2. Lie on your back with your knees bent and your feet flat on the floor.
  3. Put the tennis ball under your lower back.
  4. Take a deep breath, and then relax into the ball as much as you can. Hold for a few seconds, and then lift yourself and move the ball to another area.

You can also do this massage with two tennis balls stuffed into a sock. Lie on the tennis balls with one ball on each side of your spine.

Related Information

Credits

Current as ofSeptember 20, 2018

Author: Healthwise Staff
Medical Review: Adam Husney, MD - Family Medicine
Kathleen Romito, MD - Family Medicine
Joan Rigg, PT, OCS - Physical Therapy

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