Back Self-Massage with a Massage Ball: Follow-Along

Best for

A longer follow-along when you have a massage ball (or a set) and want guided work from the neck down through the back and into the hips.

What you'll learn

• How a round massage ball and a spikier ball are used differently in the routine
• A neck sequence with the ball
• Upper-spine and mid-spine ball work
• A hip section toward the end of the session

Key moments

• 1:40 – Neck massage
• 3:11 – Upper spine massage
• 8:13 – Mid spine massage
• 13:53 – Hip massage

Not ideal for

Anyone with only a few minutes, as this follow-along runs about 18 minutes and moves through several areas.

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 YouAligned on YouTube.

Before you press play

You only need a tennis ball or massage ball and a clear patch of wall. Start with light pressure and roll slowly, pausing on spots that feel tight. Keep your breathing easy, and skip any area that feels sharp or sore rather than pleasantly firm. For a shorter overview, see three ways to massage your own back, or browse our self-massage videos for the back.

Can you use a tennis ball instead of a massage ball?

Yes. A tennis ball is softer and a good place to start, while a firmer massage ball gives more pressure, so roll slowly and keep it comfortable.