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  • Writer's picture Sporty Healthy Habit


A lacrosse ball is an excellent tool for rubbing your back with the right size and density.

Lower Back Massage
Lower Back Massage

  • Roll the massage ball into the small of your back while lying on your back with your knees bent and your feet firmly planted on the floor.

  • Raise your hips off the ground slightly to rock your pelvis from side to side and roll the ball around in the tissue (rather than the ball).

  • Maintain sufficient pressure on the ball to ensure an efficient release.

  • Begin by massaging the area between your sacrum and the top of your hip, which forms a T.

  • Roll the ball out to the side of your back and then up towards your head in a line. When you reach your 12th rib, which will feel uncomfortable, you'll know it's time to stop climbing up.

  • Don't worry, and you won't hurt yourself; roll the ball down to the fleshy section of the muscle, camping out on uncomfortable regions or referring pain elsewhere.

Back Pain  relief with lacrosse
Back Pain


  • Place a lacrosse ball between the wall and your upper back while standing against a wall. Place the ball on one of your spine's sides.

  • Move-in all directions until you discover a vulnerable region.

  • Cross your arms over your chest and sink your weight into the wall.

  • Continue to glide softly up and down, massaging any knots or painful spots.

  • Repeat on the opposite side.


The muscle, which joins your upper back, neck, and shoulders, is enormous. Overuse or tension can cause it to become tight and uncomfortable; this might make neck and shoulder pain worse.

The Lacrosse ball is a multipurpose piece of workout equipment that can aid people suffering from back discomfort as a result of massage ball trigger point.

  • Lie back on a mat with your knees bent.

  • Place the ball on the erector spinal muscles on the left outside edge of your spine, halfway between the mid-and low-back.

  • Make sure your feet, buttocks, hips, shoulders, and head are all on the mat.

  • Use your core to apply pressure.

  • Next, raise your arms to your elbows for further support and massage the ball from left to right.

  • Then, using the same clamshell technique you used for glute release, drop your left knee and thigh to the side, down toward the mat (as shown).

  • Do this for 30 seconds to two minutes each time.


Self-myofascial release is done with a lacrosse ball. Fascia connects muscle groups. It is a thin coating of connective tissue surrounding all of the body's muscles and organs.

The lacrosse ball helps loosen the connective tissue (or fascia) surrounding your muscles and organs, which might get stiff from sitting — or exercise. Its ability to loosen up hard-to-reach places sets it apart from a massage ball roller. "It gets into the insertion places where muscle meets fascia, such as between your spine and shoulder blade," says the author.

Like the massage ball roller, you can use the massage ball set before and after a workout. The massage ball lacrosse can be used as a pre-exercise tool to help warm up your muscles, raise your core temperature, and prepare you for complex motions.

How to Massage Yourself with a Lacrosse massage ball set.

Self-massage on glute

  • Standing on your glutes, place the lacrosse ball between the wall and the meaty part of your glutes.

  • Move up and down from side to side until you discover a tender spot.

  • Allow the ball to exert pressure on this area by relaxing your weight on the wall.

  • Hold for 30 seconds, or until you no longer feel pain.

  • Repeat on the opposite side.

Self-massage for Hamstrings

  • Sit in a hard chair or at a high enough table off the ground for your legs to hang freely. Move the lacrosse Massage ball around under your thigh until you find a sore region.

  • Lean forward and rest your arm on your thigh and your entire body weight.

  • For 30 seconds, slowly stretch and bend your knee.

  • Repeat as needed with the ball.

Self-massage on the Chest

To relieve stiff chest muscles, use a lacrosse ball for massage ball trigger point; this improves your posture and movement. Take the following steps:

  • Stand with your back to a wall or doorway.

  • Place a lacrosse ball near your armpit on your chest muscle.

  • Lean forward past the wall's edge and roll the ball across your chest and shoulders.

  • Relax into a soft spot after you've found it. You can glide your arm up and down the wall for added benefit. Continue to massage the region by moving slowly in small circles gently.

  • Repeat on the opposite side.

Self-massage on the feet using a lacrosse ball

  • Place your feet on the floor and sit comfortably.

  • Place the lacrosse ball under your foot's arch.

  • Lean forward and place your weight on the affected side. Slowly roll the ball back and forth across your foot's arch.

  • Repeat for another 30 to 60 seconds.

  • If necessary, repeat on the other side.

Massage Ball for back
Massage Ball


Back pain is a common ailment that can be debilitating in some circumstances. Unfortunately, mundane tasks like cleaning and gardening can aggravate your lower back pain. Using a massage ball trigger point can help you get rid of your lower backache.

Self-massage is when you move your muscles with your hands; this entails massaging the skin with any of the massage ball set and exerting pressure on specific areas. It provides numerous medical and emotional advantages, such as pain alleviation and relaxation.

You don't necessarily have to go to a massage therapist to receive the benefits. Self-massage might with a massage ball set is also therapeutic for specific conditions.

To give yourself a back massage, follow these steps:

  • Place a massage ball lacrosse or massage ball between your lower back and a wall.

  • To discover regions of tension, move your body up and down or side to side.

  • To help release stress, apply more pressure to the sore spots.

  • Back pain relief by self-massage

  • Lie on your back, and ensure your shoulders are width apart on the floor.

  • Massage your back by rocking your body towards and away from your feet.

You can also massage your back muscles by lying on a massage ball roller. The firm pressure of the ball can help to reduce back stress.

Steps to take

  • It would help if you were on your back, with your knees bent, on the floor.

  • Place the tennis ball beneath the tense area on your back.

  • Gently turn your body to lean on the tennis ball to add more pressure. You can also increase the pressure by crossing one ankle over the opposite knee.

  • After you've finished, roll away from the massage ball lacrosse and stand up. Moving onto the ball may aggravate the pain.

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