How to use a roller massage sticks? Best exercises

The massager stick is made of a resistant and hypoallergenic material, it has specially placed tips or stimulators to quickly find the trigger points, where there are muscle knots and myofascial tension to treat with this product.

As you go through this article, you will find out the main causes of back pain, the types of massage sticks on the market and how to use these types of massage sticks to get relief for your back and lower back.

Main causes of back pain

Did you know that using a roller massage stick for just 2 minutes can significantly reduce muscle tension? A study published in the Journal of Sports Science & Medicine found that rolling a massage stick over sore muscles for 90-120 seconds increases blood flow and oxygen delivery, reducing muscle stiffness and improving flexibility.

It is estimated that at least 80% of people in the world suffer from back pain or discomfort at some time in their lives and the causes are usually due to bad posture habits, traffic accidents, accidents at home and sports injuries.

• Addictions: Smoking increases the likelihood of back and leg injuries because nicotine prevents nutrients and oxygen from reaching the muscle fibres. When people who smoke have injuries, recovery is slow and of poor quality.
• Sedentary lifestyle: a weak muscular system will be less able to withstand physical demands such as heavy lifting and sports training. In a body that exercises, the likelihood of lower back discomfort is reduced.
• Overweight: the human body is designed to withstand a weight limit, obesity poses a risk for more than 60% of the world's population, who often experience lower back pain due to overloaded nerves such as sciatica, the pain of which spreads to the buttocks and legs.
• Degenerative diseases: only under the supervision of a specialist, people can use massage sticks to relieve pain and tension without the risk of complicating these symptoms.
• Advancing age: The human body becomes less resilient as the years go by. Older adults are more prone to feel discomfort in the lower back, there are pains that can be controlled with constant massages with the use of these sticks.

Bestseller

Experience faster recovery and pain relief with the Muscle Roller Stick for Athletes, designed to target deep myofascial trigger points and enhance muscle performance. Whether you're an elite athlete or simply looking to relieve daily tension, this body massage stick helps reduce soreness, improve circulation, and ease tightness in your legs, back, and entire body. By incorporating this roller into your warm-up or post-workout routine, you can boost flexibility, prevent injuries, and accelerate muscle recovery, making every movement feel smoother and pain-free.

Lightweight and portable, this muscle roller stick is perfect for on-the-go relief, whether at home, the gym, or even during travel. Its ergonomic design allows you to apply just the right amount of pressure to release knots and cramps, enhancing blood flow and promoting relaxation. Ideal for runners, gym-goers, and anyone in need of deep tissue relief, this self-massage tool is your go-to solution for long-lasting comfort and peak performance.

Types of roller massager sticks

Did you know that rolling a massage stick over your quadriceps can decrease post-workout soreness by up to 40%? Research in the Journal of Athletic Training found that self-myofascial release with a roller stick helps break up adhesions, flush out metabolic waste, and speed up recovery. Focusing on large muscle groups like the quads and hamstrings after intense exercise can dramatically reduce delayed onset muscle soreness (DOMS).

Since their creation in the late 1990s, a large number of stick-shaped massagers have appeared on the market with different sizes and numbers of stimulators and grips to suit different uses.

• S-shaped: There are sticks of various sizes to meet the needs of people of different heights and builds, the smaller sticks are used by young people and women. Larger sticks are used by athletes with large muscles to reach deep areas.
• Pole-shaped: these are usually smaller so that less experienced people can stimulate fewer points at once on the neck, shoulders and back. They can be used with one hand and are made of more flexible material.
• Umbrella-shaped: These models tend to have fewer contact points and a smaller variety of stimulator designs. They work to touch trigger points in the upper back and release myofascial tensions that limit mobility.
• Question mark shaped: These designs are smaller and have one or two stimulation points. They were made for more domestic use by people without professional massage experience, but who experience muscle discomfort in the neck and back.
• Electric roller sticks: most are made of stainless steel and only require turning on the product and placing it where there is discomfort to achieve relief from pain and muscle stiffness. They are usually less effective than manual massagers.

How to use a stick massager

Did you know that using a massage stick on your calves and feet can relieve plantar fasciitis pain? A study published in the International Journal of Sports Physical Therapy found that applying rolling pressure to the calves and soles of the feet for just 5 minutes daily can improve tissue elasticity and reduce heel pain.

Neck pain

Symptoms of cervical pain are caused by poor sleep, working long hours in front of a computer and mental stress that is felt in the back of the neck. Any of the roller stick designs we have seen will stimulate the trigger points in the neck, just check the support manual to see which tip design is best at stimulating the myofascial structure in the cervical spine. Remember that it is not recommended to stimulate the vertebrae, so care should be taken when self-massaging and positioning this massager to avoid possible injury.

Back pain

The dorsal spine is located in the central and posterior part of the back. Poor body posture, sleeping poorly and lifting weight with the strength of the back alone cause pain in this important area of the spine. To stimulate the dorsal spine correctly, you must control the pressure of the roller stick on the back and with your hands you can regulate the pressure so that it is gentle and avoids touching the vertebrae that should not be stimulated. Position the stick by bringing it with both hands over the head and towards the back. Depending on the design of the stick, you can keep your hands comfortably in front of you while the stimulator does its work.

Lower back pain

This is a recurring ailment in older people and in people who do strength or endurance sports activities. You can perform self-massage as a warm-up to prepare the muscles for the demands of sport and as a cool-down, which prevents cramps and contractures due to muscle fatigue.

These sticks are positioned as if they were belts, surrounding the waist so that the stimulators reach the lumbar area. Remember not to slide, this product was designed to apply pressure and achieve myofascial release. When the pain in the back is repetitive and intense, it is recommended not to use this product and to go to a specialist for an examination and to rule out more serious injuries such as:

• Herniated discs.
• Severe trauma.
• Sciatica.
• Fractures.
• Strains and sprains.
• Nerve compression.
• Spondylitis.
• Osteoarthritis.