Select a ball
Having a massage ball at home is the best scenario. If not however, you need to select the best ball to press your back. If there is a basketball or soccer ball available at home, grab it and make sure that it is clean and free of any dirt.
The floor should not be slippery
Before you start the massage, you must make sure that the floor is not slippery; otherwise, you may risk a minor injury by falling down.
Wear a casual dress
If you are coming back home after work, it is recommended that you change your clothes and wear a casual t-shirt. Your trouser should also be very comfortable because you would need to stretch often while massaging your back with a ball.
Start to massage
With your back facing the wall, stand straight about 6 to 8 inches from it.
Now you need to place the ball between your back and the wall.
Very carefully and slowly apply your weight against the wall. Keep transferring the weight slowly until you get the desired pressure on your back.
Now move the ball around your back by moving your body up and down and back and forth.
While moving your body, the motion should be very smooth, avoiding any jerks, which may result in muscle damage or back injuries.
Keep moving your body and massage the back with a ball for about five minutes.
It is highly recommended that you do some stretching of the back muscles before and after the massage.