Tennis Ball for Lower Back Pain Massage
Tennis balls work like foam rollers and can be used to relieve low back pain. Massaging your lower back with a tennis ball can help relax the soft tissues, take notes, relieve pinched nerves, and improve flexibility.
This article explains the healing benefits of using a tennis ball for self-massage and provides 3 unique and effective ways in which you can use a tennis ball to relieve pain underneath and / or feet. Alternatively, if you need more pressure, a lacrosse ball can be used in the same way.
Massage balls can aid the healing underneath you
The roller effect of a tennis ball can have a local and total impact on your low back pain. When you massage your lower back with a tennis ball, it usually causes the following changes to occur in the sore tissue:
Disconnect your muscles and connective tissue
Improve blood vessel function and increase blood flow
Promotes nutrient flow and healing nutrients
Release endorphins (your body's natural pain-fighting hormone) to reduce overall pain perception
The massage effect also reduces hyperactivity of the nerves in your lower back, thereby reducing the number of pain signals being sent to the brain.
3 ways to use a tennis ball to relieve lower back and leg pain
Relieve lower back pain at home or at work with a tennis ball by following these tips:
1. Fasten two tennis balls to massage your lower back supine
For this self-massage, you'll need some tennis balls and some duct tape:
Place 2 tennis balls next to each other and use as much duct tape as needed to secure the ball in this shape. When done, the tennis ball and duct tape should look like nuts.
Place a tennis ball on the ground and then lie on it in a supine position (lying face up), keeping your knees bent. The tennis ball should be parallel to your waist and centered just above your lower back. Each tennis ball should be positioned so that it touches the muscle tissue (erector spinae muscles) on each side of your spine (the bony protrusion that juts out of your back, called the spinous process, should be between the tennis balls).
Adjust yourself until you feel balanced and comfortable, then raise your arms with your fingers pointing toward the ceiling. Keep your arms straight.
Starting with your right or left arm, slowly lower your arm back toward your head. While keeping your arms straight, feel free to bend your neck back as you lower your arms.
Hold this position for a few seconds, then slowly return to the starting position.
You will feel the secured ball gently pressing and massaging the sore tissue as you move your arm back and forth. Repeat the same action with the other arm. Try to repeat this massage 4 times for each arm.
2. Press a tennis ball against your lower back for back pain relief
Place the ball under your back, buttocks, or upper thighs as you lie on the floor and move it slowly to find the sore muscle group. Once you find a soft spot, you can focus and press there, but not too hard. Make sure not to roll the ball right over your spine. Stop immediately if you experience sharp or sudden pain.
You can also use the ball while you are sitting in a chair and gently press on the affected area using your body weight.
3. Roll a tennis ball under each leg to relieve lower back and leg pain
Roll a tennis ball under your foot from toe to heel. Focus more on applying pressure along the inner arch of your sole. Press as hard as you can tolerate as you roll the ball but avoid pain. Do this massage for 2 to 4 minutes at a time
Using a tennis ball under your feet can immediately and effectively stretch the hamstring and calf muscles and increase flexibility in the lower back, reducing pain.
Massaging can help relax and heal lower back tissue and also helps relax muscles before exercising or stretching. Get 2 tennis balls ready and use them at home or at work to keep your back muscles and lower legs tight. Also aim to exercise or do simple stretches to help rebuild and strengthen your muscles, preventing recurrence of pain.