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  • Writer's picture Sporty Healthy Habit


Myofascial release is achieved using a spiky massage ball. Fascia connects muscle groups; it is a thin coating of connective tissue surrounding all of the body's muscles and organs. It can induce pain and poor movement patterns if it is interrupted.

Tight fascia can cause discomfort by pulling the body out of alignment and increasing strain on muscles and joints. A massage ball stretches and loosens the fascia, allowing the underlying tissue to move freely as well as aid muscle recovery.

Upper Back massage with massage ball
Upper Back Massage


When you're stressed, your upper back muscles are among the first to complain. They ache and burn from the base of your skull to between your shoulder blades. The good news is that massaging them using a massage ball is relatively simple. Massage ball trigger point makes it easy to massage the deep muscles and tissues on the upper back because of its size and ability to reach hidden parts of the muscle to achieve myofascial release.

Neck pain and headaches are frequently caused by upper back stress. A massage ball in this area can help enhance muscle recovery.

Self-massage of the upper back with massage balls can be done against a wall for lighter pressure or on the floor for more intensity. It is beneficial to your entire back.

Some of the benefits of using a massage ball to relieve upper back pain:

  • Relaxes the muscles and connective tissues of your upper back.

  • Improves blood vessel activity and enhances blood flow.

  • Encourages the flow of healing nutrients and sustenance to the upper back muscles.

  • Endorphins (your body's natural pain-killing hormone) are released, reducing the overall sense of upper back pain.

How to use a massage ball to massage the upper back

  • Put the spikey massage ball against your upper back.

  • Massage tight areas by moving your body forwards, backward, or side to side with your legs.

  • Relax your back and neck while breathing normally.

  • Repeat this method for 15 to 90 seconds, as long as it is comfortable and painless.

  • Hold persistent pressure on a tight region for 15 to 60 seconds, or until the muscle relaxes.


Lower back pain can be relieved with massage balls. Massage ball trigger point can assist loosen soft tissues, alleviating tension, relieving entrapped nerves, and enhancing flexibility in the lower back.

Massage ball massages can help your lower back mend because the roller effect of massage balls can help relieve your lower back discomfort both locally and overall. When you massage your lower back with a massage ball, myofascial release occurs.

The massage ball trigger point effect minimizes nerve hyperactivity in your lower back, lowering the number of pain impulses transmitted to your brain and muscle recovery take place.

Follow these ways to relieve lower back discomfort with tennis balls at home or work:

  • Place two massage balls side by side and attach the balls in this configuration with duct tape as needed. The tennis balls and duct tape contraption will resemble a peanut when finished.

  • Place the tennis balls on the ground and lie supine (facing up) on them with your legs bent. The tennis balls should be centered directly above your lower back, parallel to your waist.

  • Once you're balanced and comfortable, extend both arms and point your fingers toward the ceiling. Maintain as much straightness in your arms as possible.

  • Slowly drop your arm back toward your head, starting with your right or left arm. When lowering your arm, bow your neck backward while keeping your arm straight.

  • maintain this position for seconds before slowly returning to the starting position.

  • Place the peanut-sized massage ball under your lower back vertically. Then, while breathing deeply, roll from side to side.

  • Make sure you target your entire lower back. When you approach stiff points, massage them gently to relieve the pain.


Tight or inflamed glute muscles can cause pain and discomfort in the low back and hip region. Massage ball trigger point will release tension in the buttocks and feel nice, but it will allow more flexibility in the hips and back.

  • Stand with your back to the wall and the lacrosse ball between the wall and your glutes' meaty section.

  • Move your body up and down until you discover a sore region.

  • 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.

  • Switch sides and repeat.

Muscle Recovery with massage ball
Muscle Recovery


You can use a massage ball to massage your inner thigh in one of three ways:

1. Taking a seat on a mat

  • Sit on the floor or a mat.

  • Stretch your working leg while bending your other knee to 90 degrees.

  • Place the massage ball on your hamstring muscles' tops.

  • Keep your elbows straight and your hands on the floor behind you.

  • Get off the ground and roll your leg on the massage ball from side to side. Then, adjust the massage ball above your knee and perform the same side-to-side movement.

2. Lie down on the ground

  • Lie on your side on the ground in front or behind you, with your top foot on the ground.

  • Put the spikey ball between your thighs.

  • Move the ball up and down the thigh muscle with your foot.

  • Massage for another 15-90 seconds if it is comfortable and pain-free.

  • Hold the ball in the same place for 15-60 seconds or until the tissue relaxes if you want to apply pressure to a specific tight region. Remember to relax your feet and breathe naturally.

3. Sitting in a chair

  • Take a seat in a chair and place the ball beneath your thigh.

  • Place some weight on the ball and look for painful muscle tensions.

  • Play about with the ball's position, moving it a few centimeters now and then.

  • Gently move your thigh and let the muscle "glide" over the ball to relieve tension.

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