Do-It-Yourself Back Pain Relief

The December issue of Consumer Reports on Health has a simple do-it-yourself tip for relieving back pain. It involves duct tape and a tennis ball!

1. Align the tennis balls in a figure eight, and then use as much duct tape as needed to secure the balls in this shape. When completed, the compact tennis balls/duct tape contraption will look like a peanut.
2. Place the tennis balls on the ground and then lie on them in the supine position (lying down with the face up), keeping the knees bent. The tennis balls should be parallel to your waist and centered just above the lumbar spine (lower back).
3. Attain balance and comfort, and then raise both arms with your fingers pointed towards the ceiling. Keep your arms as straight as possible.
4. Beginning with either your right or left arm, slowly lower your arm backwards toward your head (visualize a reverse tomahawk chop without the speed). Once again, keep your arms as straight as possible and feel free to bend your neck backwards when moving your arms.
5. Bring the arm backwards to the ground, hold this position for a couple of seconds, and then slowly bring it back to its original starting position.
6. Now repeat the same action with the other arm.
7. Alternate and complete for each arm four more times. Throughout this process, the tennis balls simulate the knuckles of a massage therapist.

Consumer Reports on Health – Subscription required

Tags: Back Pain, Medical Questions, Minimally Invasive Spine Institute