To use a tennis ball to massage your back, place the ball between your back and a wall, beside your spine rather than on it, then bend and straighten your knees slowly so the ball rolls over the muscle. Spend about 5 to 10 minutes in total, and all you need is one or two tennis balls, a clear wall and an old sock if you want to keep two balls together.
Part of the 10-Minute Wind-Down series: short, calm routines you can do at home.
Time needed: About 5 to 10 minutes in total.
What you need: One or two tennis balls, a clear wall and, if you like, an old sock to keep two balls together.
A tennis ball is a simple way to reach the parts of your back your hands cannot. This guide covers three ways to use it, from the gentlest (a wall) to the firmest (the floor), plus where to avoid rolling and how long to spend. For more ideas you can follow along with, browse our gentle self-massage videos for the back.
Why a tennis ball works for reaching your own back
Your hands struggle to reach the middle of your back, and twisting to try can make your shoulders tense. A ball does the reaching for you. You lean your body weight into it, and you control the pressure by how hard you lean.
A tennis ball is a good starting point because it is soft and slightly springy. It gives a little under pressure, which makes it more forgiving than a hard massage ball or a golf ball. Most homes already have one, too.
If you would like to copy the movements on screen, try this massage ball follow-along video (video by YouAligned on YouTube).
Method 1: against a wall (easiest to control)
This is the best place to start, because you can step away from the wall at any moment to lighten the pressure.
- Stand with your back to a smooth wall, feet about hip-width apart and a small step out from the wall.
- Place the ball between the wall and your upper back, on the muscle beside your spine, around the area of your shoulder blade.
- Lean back gently until you feel the ball pressing into the muscle.
- Bend and straighten your knees slowly so the ball rolls up and down a few centimetres at a time.
- To move side to side, shift your weight gently from one foot to the other.
- When you find a spot that feels tight, pause and breathe slowly for a few breaths, then keep rolling.
Work one side for a couple of minutes, then switch to the other side.
Method 2: in a firm chair
If you sit at a desk, you can use the ball during a break. Choose a chair with a firm, upright backrest. Sit up straight, place the ball between your upper back and the backrest, and lean back gently. Move your upper body slightly up, down and side to side to roll the ball. This method gives you less movement than the wall, so it works best for short, gentle sessions.
Method 3: on the floor (firmest)
Lying on the floor puts more of your body weight on the ball, so the pressure is noticeably stronger. Only try it once the wall feels comfortable.
- Lie on your back on a mat or carpet with your knees bent and feet flat.
- Lift your hips slightly and place the ball under your upper back, beside your spine.
- Lower yourself onto the ball slowly. You can keep some weight on your feet and elbows to make it lighter.
- Roll a little by pushing gently with your feet, or simply rest on one spot and breathe.
- To get off, roll to one side rather than lifting straight up.
The two-balls-in-a-sock trick
Put two tennis balls into a long sock and tie a knot so they sit snugly side by side. The gap between the balls lets your spine sit in the middle while each ball presses on the muscle on either side. You can use the sock against the wall or on the floor, and it stops the balls from rolling away. Many people find it easier to control than a single ball.
Where not to roll: spine, bones and sore spots
- The spine itself: keep the ball on the muscles beside the spine, never directly on the bones down the middle.
- Shoulder blades and ribs: roll around the edges of bony areas, not straight over them.
- The lower back: be very gentle here, or skip it if it feels uncomfortable. Many people find the lower back more sensitive to firm pressure.
- The neck: avoid pressing a ball into the front or sides of the neck.
- Bruises, injuries and very sore spots: leave them alone.
Safety note: pressure should feel firm but comfortable, never sharp. If you feel pain, tingling or numbness, stop. If you have back pain that lasts, a recent injury or a medical condition, check with a doctor or physiotherapist before using a ball on your back.
How long to spend
About 5 to 10 minutes in total is plenty, with a minute or two on each area. Pausing on one spot for a few slow breaths is fine, but avoid leaning into the same spot for a long time. A short session once or twice a day, such as after work or before bed, is a comfortable routine for many people. If your back feels tender the next day, use less pressure or take a day off.
This is not medical advice; see a professional for pain.
Frequently asked questions
How to massage your neck with a ball?
Be very gentle with the neck. The safest option is to stand with your back to a wall and place a soft ball on the muscle where the top of your shoulder meets the neck, then lean in lightly and roll a little. Never press a ball into the front or sides of the neck, and see a doctor or physiotherapist if you have neck pain that lasts.
How to use a massage ball?
Place the ball between the muscle you want to work on and a wall or the floor, lean in until you feel gentle pressure, and roll slowly. Keep it on soft muscle and away from bones, joints and the spine. Start with light pressure and short sessions.
How long should it take?
A tennis ball back massage usually takes about 5 to 10 minutes. Spend a minute or two on each area rather than staying on one spot. Shorter, gentle sessions tend to feel better than long, hard ones.
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