Back Pain Relief: 9 DIY Massage Tools You Can Use At Home
I don’t know if it’s the new shift of working from home, “tech neck” from looking at my phone, or just carrying a bit of extra stress in my shoulders with the COVID-19 pandemic, but I have felt a bit of discomfort in my back lately…
As women, we often carry tension in our necks, shoulders, and upper back. While a bit of tension is natural, this can progress into stiffness and pain. Our backs can carry extra stress and strain, especially in our tech-obsessed culture that has us hunch down over our computers and phones.
Despite doing all the little things to counteract the hours I’m on a screen every day (doing yoga, making sure my work desk is ergonomically set, taking stretch breaks, seeing my chiropractor every few months, etc.) I still feel that neck and upper back tension.
It’s mild, but it’s there. And while I used to just live with it because “it could be worse” and it’s “not that bad,” I have almost completely managed it with a few simple DIY massage tools, and I wanted to share those with you today! It turns out there is a solution to that nagging, mild, “always there” neck tension—and it’s as simple as a little daily massage.
why massage?
The benefits of massage extend far beyond muscle soreness and pain. Data shows that abdominal massage has been correlated with reducing constipation, athletes have shown quicker recoveries and increased performances, and there has been improved symptom management and sleep in patients. It also helps with lymphatic flow and getting water into our fascia, hydrating us from the inside out. There are so many benefits to regular deep tissue work, even if you just do it yourself! Now you may be thinking “but Kate, I have TRIED to dig into my muscles by myself and it just doesn’t work!”
...and friend, that’s where these 9 tools come in. :)
how to DIY massage (it’s easier than you think!)
Trust me, I get it—you can try to use your own hands to dig into your neck, but somehow you can never quuuuuite get the area of tension. I first bought DIY massage tools in my days as a competitive runner—I was so diligent about rolling out and digging into tight muscles after workouts to increase blood flow, speed up recovery, and decrease tightness. And while my speedy running days are behind me, I still prioritize this musculoskeletal habit nearly every day. From my neck to my leggies all the way to the bottoms of the feet, I am a firm believer in a regular massage practice—and these tools make it a lot easier.
As always, check with your primary care provider or chiropractor to see what they recommend for you and your needs. These are just a few simple items that have worked GREAT for me and I just thought I’d pass ‘em along!
There you have it! 9 tools that you can purchase today to relieve muscle aches, tension, and tightness.
A REMINDER: You don’t need a 60-minute massage appointment that costs $90 to get results—sometimes just spending 5–10 minutes per day with simple, DIY tools like this can do the trick! I recommend investing in 1–3 of these tools that target your specific problem areas and building your own small but mighty at-home massage kit! Relief is just around the corner, friend. Enjoy!
build your own at-home massage kit
with these 9 amazon finds
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