Three Ways to Massage Your Own Back

Best for

A short look at three self-massage options for the mid and low back when you do not have a partner and want ideas you can try at home.

What you'll learn

• Three different ways physical therapists Bob Schrupp and Brad Heineck show for massaging your own back
• How a cane-style tool (TheraCane) can reach areas your hands cannot
• How a handheld massager can be used as another option
• That the focus is mid-back and low-back self-care rather than a full-body routine

Not ideal for

Anyone wanting chapter markers or a long follow-along, as this is a brief five-minute overview with no listed timestamps.

This video is for relaxation and education, not medical advice. Stop if anything feels painful, and check with a professional if you have an injury or health condition.

Video by Bob & Brad on YouTube.

Before you press play

Try each of the three methods once and keep the one that suits your space and tools best. Short, regular sessions tend to feel nicer than one long one. Move slowly, stay relaxed through the jaw and shoulders, and ease off if anything feels uncomfortable. For a longer guided session, try our back self-massage with a massage ball, or see the upper back and neck self-massage with therapy balls.

Do you need special tools to massage your own back?

No. The video shows handheld tools, but a tennis ball against a wall or your own hands are simple ways to start. Browse our self-massage videos for the back to compare options.