Peanuts for the Back

As a massage therapist on the global tour of the Women’s Tennis Association (WTA) with many long distance flights and very long workdays, I learned to love the “peanut” for self-treatments when my back felt uncomfortable. I still use it every day, never travel without it and find it very effective to loosen up my upper back when it gets stiff from massage work, sitting at the computer for hours or traveling on an airplane. 

On the WTA Tour we made peanuts out of two tennis balls tied together with tape. And those are still my favorite. The one pictured here is made of two rubber coated lacrosse balls. They are easily found in stores for sporting goods or on the Internet.

Why a Peanut is Great

A stable yet flexible thoracic spine is key for pain-free neck and shoulders. The peanut works well to alleviate restricted movement of the spine while the vertebrae are protected in the groove between the balls. When you lie on your peanut and move it up and down your spine, the tool massages your muscles, mobilizes and stretches ligaments and fascia, and gently manipulates the vertebrae leaving you relieved, refreshed and more flexible.

How to Use a Peanut

1. Lie on your back with your knees bent and feet on the ground close to your buttocks.

2. Lift your head and place the peanut with one ball on either side of the spine under your back, just below the neck.

3. Cradle your head in your interlocked hands.

4. Push yourself up into a slight bridge and begin to slowly roll down and up your spine.

5. Repeat the rolling a couple of times. When coming up on a sore spot, pause and melt into it.

More Peanut Applications

Other great uses for the peanut are relieving tension headaches and lower back pain. If you have any questions, get in touch with me at annette@aobodywork.com.

Caution and Contraindications
Rolling on a ball peanut is not recommended for individuals with osteoporosis or fractures of any part of the spine or ribs. If in doubt, ask your physician. Those suffering from a disc injury should consult their doctor before using this tool.