It’s not always easy to get to a massage salon, especially during the current COVID-19 crisis. A DIY massage can help in an instant. All you need is to know what to do, and tennis balls are perfect for this. In fact, they act in the same way as foam massage rollers. And you can relieve lower back tension from the comfort of your home.
A DIY massage will help with the following:
- Loosen soft tissues
- Relieve trapped nerves
- Release tension
- Improve flexibility
The Tennis Ball DIY Massage
The tennis ball massage is a natural and effective way to help with pain relief. A self-massage has unique ways to help relieve your lower back pain. Additionally, if you need more pressure, you can always use a lacrosse ball.
The roller effect can have a localized and overall influence. Massaging your lower back helps in many ways, such as:
- Increase blood flow and blood vessel function
- Reduce tension in connective tissue
- Relax muscles
- Stimulate the flow of nutrients
- Release endorphins to reduce the perception of pain
- Reduce hyperactivity of nerves to reduce pain signals
How to Use a Tennis Ball for a DIY Massage
You can relieve pain in ways, such as:
Lower back massage:
You will need two balls and duct tape. Secure two tennis balls together, next to each other. It should look like a peanut once complete. Put them on the ground and get in a supine position (face-up). Keep your knees bent. The balls need to be parallel to your waist, just above your lower back. Make sure they are centered. Each one will touch each side of your spinal column. The bony protrusions from your back will sit between the tennis balls. Once comfortable, raise your arms. Keep your fingers pointed to the ceiling. Then, start with one arm, and lower it slowly back toward your head. Hold for a few seconds and then return to the original position. Repeat this four times for each arm. You will feel them massage the sore tissues in your lower back.
Relieve lower back pain:
You only need one ball for this. Get on the floor, face up. Put the ball under your back, buttock, or upper thigh. Gently move around to find sore spots. When you locate one, gently press down. Do not roll directly over the spine. If sharp pain occurs, stop immediately.
Leg pain relief:
First, roll a tennis ball under each foot. Next, move the ball in a backward direction from the toe. Apply more pressure along the arch area of your sole. And press as hard as you can tolerate, but avoid pain. Do this for between 2 and 4 minutes at a time for each foot.
The use of tennis balls for DIY massage can immediately relieve pain. You can effectively stretch muscles to improve flexibility. Loosening muscles and relaxing tissues reduce pain. It’s a good idea to keep two balls close by. Especially if you suffer from chronic lower back pain, and regularly performing these massages can prevent future pain!
If you are still experiencing back pain and discomfort, call us at 888-409-8006. A physical therapy specialist can help!
