Relieve Mid Back Tension - simple and easy way to improve posture and tension
- Andrew Blyth
- May 19
- 2 min read
Throughout the years, I've engaged in countless discussions about mid-back tension and the challenge of stretching it effectively. Many individuals simply lie flat on their back or press against a wall to apply some pressure, or, if fortunate, have someone give them a brief massage.
This is fine - but if you want to feel as happy as a cow against a scratching post - have you seen them scratching themselves on stiff brushes? - they cant get enough - then you should try this.
You can use a product known as a Bakball, available for purchase at certain sports stores, or you can attempt our easy DIY solution.
The DIY method is simple - take two tennis balls, place them inside a durable sock, and tie the sock to keep the two balls pressed together at the toe end.
Once you have created this peanut type shape you are ready to go.
Watch the simple video we made about what to do and you will soon be feeling like that happy cow we mentioned earlier!
Many of you might have attempted something similar using a foam roller on the ground or against the wall, so why do I like this as an option?
As you will experience when you try it, the ball shape fits comfortably between the spinous process—the bump along the centre of the spine—and the ribs on the side, creating a pleasant inside-to-outside pressure that I think can make a noticeable difference.
The softness of the tennis balls also provide a bit more scope to push on sensitive and tight muscles without the typical guarding reflex that many of us have when pushing up against something firm like the foam roller.
However, this doesn't mean you should stop using the foam roller. In fact, in some situations, it might be more beneficial for specific goals or issues you have.
Visit our video exercise page for the mid back to see an example of this in practice.
I'm confident you'll find this straightforward self-help tip beneficial once you give it a try.
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