Massage can relieve back pain and tension. The American Massage Therapy Association states that the average cost for massage is $63 per hour. With massages' high cost, people are turning to self-massage tools to work on their back.
Foam Roller
Use a foam roller for self-massage on the back. Foam rollers are usually 6 inches in diameter and come in varying lengths. Sports Medicine Institute International instructs users to place the roller on the ground and take a supine position. Place the upper back on the roller so the shoulder blades contact the roller. From that position begin rolling downward, stopping on tight areas for no more than one minute. A foam roller can be purchased online and at many physical therapy, chiropractic and sports medicine clinics.
The Stick
A plastic device with rolling spindles and handles on each for easy control, the Stick effectively massages the back. Roll the Stick over tight areas in the back for 20 strokes, with increasing pressure as the muscles begin to relax. The Stick travels and stores easily.
Thera Cane
Specifically designed for use on the back, the Thera Cane works well for trigger-point massage therapy. The device consists of a firm, hook-shaped piece of plastic with small knobs, used to locate and provide pressure on tight areas. A report, "Keeping Knees Healthy in Restricted Work Spaces," by the Centers for Disease Control and Prevention discusses using this tool for self-massage. Apply pressure to the tight area for approximately 10 seconds to help the muscle releases.
