Lower Back Self-Massage With a Tennis Ball: An Easy 5-Minute Routine

By Mark from Outback, The Outback Series customer care6 min read

The short answer

Put a tennis ball between your lower back and a wall (the easiest way), or lie on it on the floor. Place it on the thick muscle beside your spine, never on the spine itself.
Lean in gently, then bend and straighten your knees so the ball rolls slowly up and down. Pause on a tight spot for a few slow breaths, then move on. About 2 minutes per side.
It should feel like a good stretch, not pain. If you hold your breath or grit your teeth, ease off. Stop right away if you feel sharp, shooting or sudden pain.

Why a tennis ball works for the lower back

Your lower back is the hardest spot to massage yourself. Your hands do not reach it well, and twisting to try makes things worse. A tennis ball fixes that: you lean into it and let your body weight do the work. It is cheap, soft enough to start with, and done before the coffee brews.

What you need

One or two tennis balls. Lacrosse and massage balls are much firmer, so start here.
A long sock. Drop the ball into the toe and hold the open end, so it stays where you want it.
A clear stretch of wall, a sturdy chair with a straight back, or a carpeted floor or exercise mat.
Two balls taped together (optional). This "peanut" works both sides at once, with your spine in the gap.

Where to put the ball (and where not to)

Area	Ball goes here?	Why
The thick muscle beside your spine, belt line to bottom of ribs	Yes	The main target. Stay about two fingers' width from the middle.
The top of your buttock, where a back pocket sits	Yes	Often just as tight. Move the ball down and slightly out.
The bumps of your spine	No	Never roll directly over the spine.
Your tailbone	No	Bony and sensitive.
Any bruised or swollen spot	No	Work around it.

The 5-minute wall routine

Warm up (30 seconds). Walk around the room, then five slow hip circles each way.
Set up (15 seconds). Back to the wall, feet one step out and hip-width apart, knees soft. Place the ball just right of your spine, a little above your belt line.
Lean and breathe (20 seconds). Lean back until the ball is pinned. Lean more for more pressure, less for less.
Roll up and down (40 seconds). Bend and straighten your knees slowly, so the ball travels from your belt line up to the bottom of your ribs and back.
Pause on tight spots (20 seconds). Lean into a tight spot for three or four slow breaths, then keep rolling.
Small side-to-side moves (15 seconds). Shift your weight a little left and right so the ball works across the muscle.
Back pocket (20 seconds). Lower the ball to the top of your buttock and repeat the slow rolls.
Switch sides and finish (2 minutes). Repeat on the left, then take a short walk.

Once or twice a day is plenty. Longer is not better: Health Net's self-massage guide advises against working any one area for more than 10 to 15 minutes.

Mark's tipKeep a tennis ball in an old sock hanging on the closet door handle. When you walk past, do one side. Customers tell me the sock trick is what turned it from "I should do that" into something they do every morning.

Gentler and firmer versions

Version	How	Best for
In a chair (gentlest)	Ball between your lower back and the chair back. Lean back a little and shift side to side.	Tired days, at the desk, or as a car passenger
Against a wall	The routine above. Easy to control.	Most people, most days
Lying down (firmest)	On your back, knees bent, peanut under the muscles beside your spine. Raise both arms, then slowly lower one overhead and back, four times per arm.	Only if getting up from the floor is easy. A firm bed is softer.

The arm-raise move comes from a physical therapist's routine on Spine-health. Roll to your side to get up.

When to stop, and who should check with a doctor first

Stop right away if you feel sharp, shooting or sudden pain, or numbness or tingling that runs down your leg.
Do not use a ball on your back after a fall or injury until you have seen your doctor.
Ask your doctor first if you have a medical condition that affects your bones, spine or circulation, bruise easily, or take blood thinners.
Get medical help promptly for back pain with a fever, after a fall, or with any change in bladder or bowel control.

After the ball: what we use

Outback Original Oil Roll-On

Roll it onto your lower back after the tennis ball and massage it in for about 30 seconds. Four Australian plant ingredients, no menthol, so nothing burns or freezes and there is no strong smell on your shirt. It absorbs, so you can get dressed right away. Covered by our 365-Day Returnless Refund.

See the roll-on

Can't reach the spot? The Easy Reach Extender ($13.95) holds the roll-on on a long handle, so you can roll it onto your lower back sitting down. Like a cooling tingle instead? Outback Pain Relief Cream uses natural menthol and camphor for temporary relief of minor aches and pains of muscles and joints associated with simple backache. Trying Outback for the first time? Our roll-on bundles come with a free 7-Day Pack of single-use sachets.

Try Outback for a full year

Four Australian plant ingredients, nothing that burns or freezes. Every order is covered by our 365-Day Returnless Refund, ships the same business day when you order by 2pm ET, and ships free on orders of $40 or more.

Shop Outback

Frequently asked questions

Is it OK to use a tennis ball on your lower back?

For most people, yes, as long as the ball sits on the muscle beside your spine and never on the spine or tailbone. Keep the pressure comfortable and stop if you feel sharp or shooting pain.

How long should I massage my lower back with a tennis ball?

About 2 minutes per side is plenty, once or twice a day. Do not stay on one spot for more than 10 to 15 minutes.

Is it better to lie on a tennis ball or use a wall?

Start with the wall. You control the pressure by how far you lean, and it is easy to step away. Lying on the floor puts your full weight on the ball, so it is much firmer.

Should a tennis ball massage hurt?

No. It can feel intense on a tight spot, but it should never be sharp. If you hold your breath or clench your jaw, you are pressing too hard.

More Outback guides

Sources: Spine-health: How to Use Tennis Balls for DIY Lower Back Pain Massage (Darren Riccio, MSPT); Health Net: Tennis Ball Massage.

This guide is general information, not medical advice. If you have back pain after an injury, pain that does not go away, or a medical condition that affects your bones, spine or circulation, talk with your doctor before starting a self-massage routine. Use any product as its label directs.