Many of my clients complain of knots in their back; those aching, aggravating tight spots that just never seem to go away. Perhaps you can relate.

Hours of sitting and typing at your desk is an invitation for those little spots of tension take up residence in your neck, shoulder and back muscles. Unfortunately, workouts can do the same.

I encourage my clients to get massages on a regular basis to help relieve muscle tension and to release tight fascia and I recommend you do the same (yes, you have my permission, in fact, consider it an order – go treat yourself to a massage!) I’m also a big supporter of massages for  the additional health benefits such as increased circulation, improved lymphatic function, stress relief, injury prevention…this list could go on and on so I’ll save that for another post.

If you’re not able to pay for a massage there a few things you can do at home on a regular basis to help release these pesky pain producers.

My FAVORITE trick is the tennis ball massage. I use it multiple times a week for the bundles of tension that live beneath my scapulae (teaching is not always easy on the body and scoliosis doesn’t help).

HOW TO:

1. Lay on the floor and place the tennis ball between your back and the floor (preferably on a a muscle, not on a bone or right on your spine).

2. Lean into the ball and roll it up and down along the tight muscles in your back.

3. When you feel a point of pressure (a knot) hold the ball and lean into it until you feel the knot release. Breathe as you do because it might feel quite intense!

You can increase or decrease the depth of the massage by how hard you lean into the ball. For a less intense version, try it standing up against a wall.

Travel Tip: I often throw a tennis ball in the car on long road trips and use it by placing it between the seat back and my body. It works wonders!

Try this on a regular basis to keep tight back muscles at bay. Remember, they may not go away over night. If you’re holding tension in your body day after day, they will keep coming back. All the more reason to take steps to embrace a more balanced, stress-free lifestyle.

Keep taking care of yourself and let me know how it goes!