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Do-It-Yourself Tennis Ball Back Massage

Do-It-Yourself Tennis Ball Back Massage

It’s tough to reach your own back for a massage, so try using tennis balls to do the job, says Ed Moore, a certified massage therapist who has worked with the U.S. Olympic cycling team.

Before you begin the massage, slide two tennis balls into a sock, tying off the open end of the sock so that the balls are touching each other, says Moore. Click here for clear instructions for this helpful, do-it-yourself l and feel-good massage.

First, says Moore, take a hot bath or shower, followed by some gentle stretching. Now lie on your back on the floor. Have the socks at hand and place them under the small of your back, one ball on each side of your spine.

Moore says to take a deep breath and let your body relax into the balls. Rock your hips gently from side to side. Then adjust your body slightly so that the balls more up your back a few inches. Hold that position briefly, then take a deep breath. Wait until you feel a sense of softening or melting into the balls before you move them farther up your back, says Moore.

Moore recommends taking about 10 to 15 minutes to work the balls up and down your back. If you have a particularly sore area on your back, he says that you can spend extra time with the balls touching that spot.

Read more: Health, Natural Remedies

Adapted from New Choices in Natural Healing, edited by Bill Gottlieb (Rodale Press, Prevention Magazine Health Books, 1995). Copyright (c) 1995, Rodale Press. Reprinted by permission of Rodale Press.
Adapted from New Choices in Natural Healing, edited by Bill Gottlieb (Rodale Press, Prevention Magazine Health Books, 1995).

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Annie B. Bond

Annie is a renowned expert in non-toxic and green living. She was named one of the top 20 environmental leaders by Body and Soul Magazine and "the foremost expert on green living." - Body & Soul Magazine, 2009. Learn Annie's latest eco-friendly news on, a website dedicated to healthy and green living.

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1:13PM PDT on Jul 17, 2014

tennis balls are great but they work much better with this device:

11:19PM PST on Dec 23, 2013

Best work done guys, creative contents are here.

Perdido Key Massage Therapy

7:37AM PDT on Jun 3, 2013

Thank you for sharing.

5:01AM PDT on Mar 13, 2013

Thanks for sharing.

2:29AM PST on Feb 19, 2013

Really great idea, except for those of us who can't get down and up from the floor any more! Thanks!

12:12AM PST on Feb 19, 2013

Thanks for sharing Annie

4:31AM PDT on Aug 26, 2012

so helpful, thanks

11:09AM PDT on May 19, 2011

I too have been using tennis or raquet balls to massage my back with for years and it's the best way I know to get into those sore places and really work out the knots and tension.

If you have a difficult time getting up and down off the floor you can put the ball between your back and the wall also and lean against it/them.

3:23PM PDT on May 18, 2011

ouch. not sure this would cause more pain for me, but thanks for the idea.

1:58PM PDT on Apr 27, 2011

I've been using this method for at least 10 years, for every kind of back pain, shoulder pain, headache (from neck strain), and wow does it work wonders!! It has saved me more than a dozen times from debilitating pain of all sorts. It really relaxes the knots and muscles and stops any future problems right at the start. Haven't had any major back problems for 10 years because of it.

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