A Simple Self-Massage Routine to Ease Mid and Low Back Discomfort Before Bed

For many people, tension in the mid or lower back builds up throughout the day—especially if you spend long hours sitting or standing. Fortunately, a short self-massage routine using a tennis or lacrosse ball can help relieve discomfort, release tight muscles, and promote better rest.

This quick evening practice can be done from the comfort of your home in just a few minutes a day.

Step-by-Step Instructions

1. Get into position
   Lie on the floor with your knees bent and your head supported by a pillow. This helps relax your body and prepare for gentle pressure.

2. Place the ball
   Position a tennis ball or lacrosse ball underneath the area of tension. Common spots include:

   • Between the shoulder blades

   • Under one glute/buttock muscle

   • In the lower back area, just above the waistline and slightly to the side

3. Apply gentle pressure
   Let your body weight press into the ball. Keep your knees bent and focus on slow, steady breathing. You may feel slight discomfort at first, but it should ease within 60–90 seconds as the muscle begins to release.

4. Move gradually
   Once you feel relief in one area, slowly roll the ball to a nearby spot that feels tight or tender. Spend 1–2 minutes per area, adjusting as needed.

5. Repeat daily
   Just 5 minutes each evening can make a noticeable difference in how your body feels the next morning. This simple practice can help reduce daily tension, improve mobility, and support your overall wellness.

A Note on Safety and Comfort

• This technique is meant to address mild muscular tension. If you experience sharp or worsening pain, stop immediately and consult a healthcare professional.

• Stay within your comfort range and avoid placing the ball directly on your spine or any bony areas.

• If lying on the floor is uncomfortable, try placing a yoga mat or folded blanket underneath you for added support.

By incorporating this self-massage routine into your bedtime habits, you can help your body unwind and prepare for more restful sleep—while addressing common areas of tightness and discomfort.

Let us know if you have questions about this technique or would like support with other movement and wellness strategies.