07/27/2025
This is a great tool to use to relieve pain and break pain patterns. I always recommend that you take two tennis balls and put them in the end of the sock tie them tightly and they can be used easily. 4 foot massage. It’s best to have an individual tennis ball.
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🎾 Got back pain? Studies show a tennis ball might be the easiest tool for relief — right in your living room.
If you're dealing with back pain and don't have time for a massage appointment, a simple tennis ball might offer surprising relief.
Studies show that a tennis ball massage works by applying gentle pressure to soft tissues in your muscles, helping to release muscle tension, improve circulation, and trigger the release of pain-easing endorphins.
You can use a tennis ball under your feet (one at a time!) to help loosen your muscles and tendons. This will, in turn, loosen your hamstrings and back muscles, which often helps relieve pain.
But that's not all.
By lying on a tennis ball and gently moving your body, you can target the large muscles around the spine—known as the erector spinae—which support your posture and mobility.
To get started, tape two tennis balls together and place them on the floor, then lie back so the balls align with the center of your back. Slowly raise your arms and shift your weight to massage tight areas.
For lower back relief, try placing one tennis ball under the muscles beside your spine, or sit in a chair with the ball positioned behind you. Rolling a tennis ball under your feet can also help by loosening tight hamstrings and calf muscles, which are often linked to back discomfort.
This accessible, low-cost technique may not replace a medical diagnosis, but it can offer meaningful relief as part of a broader pain management routine.
Sources:
Ghauri, M. (2022, July 26). How to Use Tennis Balls for Back Pain Massage. Sapna Pain Clinic.
Langevin, H. M., et al. (2011). Connective tissue: a body-wide signaling network?. Journal of Bodywork and Movement Therapies, 15(1), 1–14.
