A quiet corner at home can be a convenient setting for exploring self-massage at your own pace. This collection brings together videos centered on the back, with options ranging from hands-on self-massage to massage-ball routines and broader back-focused demonstrations. The selections vary in length and approach, so you can choose between a brief focused video and a longer session with several areas or techniques.
For the low and mid back, Bob & Brad demonstrate three different ways to massage your own back using simple handheld tools. It is a short, practical overview that shows how self-massage can be done without a partner.
If you prefer using a massage ball, Tune Up Fitness focuses on the upper back and neck, with chapters covering the upper trapezius, mid-back muscles, and spine. YouAligned offers a longer massage-ball routine that moves through the neck, upper spine, mid spine, and hips. These options can be useful if you want to compare hands-on massage with techniques that incorporate a simple massage tool.
The hub also includes a Swedish back massage tutorial from Vivid Photo Visual. Unlike the self-massage selections, this video demonstrates a massage performed on another person. It covers preparation, massage oil, effleurage, petrissage, ringing and rolling, and figure-eight movements, providing an opportunity to observe a structured back-massage sequence.
If you would like to watch slower, firmer partner work, our video on deep tissue upper back massage techniques moves gently through the upper back step by step, and the forearm and elbow massage video shows how a therapist uses the forearm and elbow for long, unhurried strokes. Both are calm to watch and may help you relax as you learn.
The descriptions here stay close to what each video’s title and supplied information identify. If you follow along, keep the pace gentle and choose only movements that feel comfortable for you. You can watch a complete routine, focus on one technique, or simply use these videos as a way to become more familiar with different approaches to back-focused massage.
Videos in this guide
Upper Back and Neck Self-Massage with Therapy Balls
A short therapy-ball routine against the floor for the upper trapezius, the mid-back muscles and along the spine. Video by Tune Up Fitness.
Three Ways to Massage Your Own Back
Two physical therapists show three ways to massage your own low and mid back with handheld tools. Video by Bob & Brad.
Back Self-Massage with a Massage Ball: Follow-Along
An 18-minute massage-ball session with sections for the neck, upper spine, mid spine and hips. Video by YouAligned.
Basic Swedish Back Massage Techniques
A partner-given Swedish back massage tutorial covering preparation, oil application, effleurage, petrissage, ringing and rolling, and figure-eight movements. Video by Vivid Photo Visual.
FAQ
Can I follow these videos at home?
Yes. Several are explicitly framed as self-massage or demonstrations you can follow yourself.
Do I need a massage ball?
Only for the videos that specifically demonstrate massage-ball techniques.
Are these all focused on the lower back?
No. The collection includes low-back, mid-back, upper-back, neck and hip content, plus a partner back-massage tutorial.
Are any videos partner demonstrations?
Yes. The Swedish back massage tutorial is a partner-given demonstration rather than self-massage.
Browse more in Deep Tissue or Swedish Massage, or see all massage videos.
