Back pain is a problem that will affect most Americans at least once in life, according to the Mayo Clinic. Because the anatomy of the back is complicated, back pain can originate from the bone, joints in the spine, the vertebral discs, compressed nerves or from muscle spasms. A medical diagnosis of muscle spasms in the back is important in determining the proper treatment plan. If muscle spasms are the source of back pain, they can be treated with massage techniques. Lying on tennis balls is a common method used to help relieve muscle spasms.
Step 1
Place a tennis ball on a hard surface, such as a hardwood or concrete floor. Use a new tennis ball, which will be firmer and more effective in releasing your muscle spasms.
Step 2
Sit on the floor with your knees bent and your feet flat on the ground. Lie back onto the tennis ball so it is on the knot, or muscle spasm, in your back. Do not use multiple balls if you have multiple knots because the pressure will be distributed among the balls and not be as effective in relieving your muscle spasm. Ensure the tennis balls are not on the bony part of your spine or you may cause damage. According to Kathryn Merrow of Simple Back Pain Relief, you should lie on the tennis ball for about five minutes, or until your spasm has eased or stopped.
Step 3
Apply a heat pack to the area that you just treated with the tennis ball. Heat will allow the muscle spasm to relax, so you get continued benefit from your tennis-ball treatment. Do not apply the heat pack directly onto your skin or you may burn yourself. Keep the heat pack on for at least 20 minutes. See your doctor if your back pain is getting worse or becomes unbearable. Any new muscle weakness or nerve pain may be a sign of s serious medical condition.
