In my 20 years of being a massage therapist, I have bought and used many self-care massage tools for self-care. Of the many I have tried, there are only a few I use consistently and recommend to others.
These are the tools I use to help me after a long day of giving massages and what I recommend to my clients for self-massage at home between their appointments.
For years, I have seen how self-massage can help decrease pain and maintain the benefits of massage between appointments. My clients who use these tools have a better awareness of where their pain is, what causes it, and often report less pain and tension between appointments.
These simple, safe tools can be used anytime over the clothing. They can be kept in your car, travel bag, or office desk.
Ready to find out what tool is best for you?
Affiliate Disclosure
Some of the links below are affiliate links, which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that I have used all of these tools, and I recommend them because I believe they are helpful and useful, not because of the small commissions I earn if you decide to buy something. As an Amazon Associate, I earn from qualifying purchases. All affiliate links will be labeled as #CommissionsEarned.
*Update*
Since originally posting this article, there have been a few new massage tools added to the market. Therefore, making this now the top 6 massage tools for self-care.
Percussion Massage Gun Tool
Percussion massage guns are not just for massage therapists, chiropractors, or physical therapists. They are powerful self-care tools for athletes, chronic pain sufferers, or anyone looking to relieve tension at the end of the day.
Best For
- Back pain
- Leg/Glute pain
- Workout recovery
My Recommendation
This tool is the most powerful of my recommendations. It is also the most expensive. I have reviewed several massage guns in the past few years. There are so many options out there ranging from $30 to $500. Here is my most current massage gun review and one I suggest looking at if you are looking for a massage gun, Bob and Brad’s C2 Massage Gun.
Instructions
Foam Roller or Grid Roller
Foam rollers can be used for toning exercises, but they also make excellent self-care massage tools. At the end of the day, foam rolling is my favorite method to relieve tension and improve posture.
Best For
- Low, mid and upper back tension
- Leg pain
- Lat pain
My Recommendations
Grid Foam Roller
#CommissionsEarned
Basic Foam Roller
#CommissionsEarned
I would opt for the smooth surface rollers instead of the ones that have spikes or look like a tractor tire.
Instructions
Trigger Point Cane or Back Buddy
Do you ever wish you could dig into your shoulder muscles with your own thumbs? These cane-like tools make that wish possible.
This tool is not as versatile as the massage stick and foam roller, but will do a much better job of addressing “trigger points” or “knots” around your shoulder blade.
Best For
- Shoulder tension
- Pain between or around the shoulder blades
My Recommendations
Back Buddy
Thera Cane
#CommissionsEarned
Instructions
Rolling Stick – Massage Roller
Before these were widely available, I recommended a rolling pin for self-care to my clients with leg pain. However, rolling sticks are not just for leg pain and tension. They are very versatile and can be used all over the body.
Best for pain and tension in these areas:
- Shin
- Backs, sides and fronts of legs
- Inner thighs
- Neck
- Arms
- Feet
My Recommendations
There are many stick tools available. Some are very good and some are not. Poorly designed sticks are too hard, noisy or clunky. These two are just right:
The Massage Stick
-
Heavy Duty Massage Roller
#CommissionsEarned
Instructions
Lacrosse Ball
Lacrosse balls are firmer than a tennis ball, but softer than a pool/golf ball. They are the perfect density for relieving pain in specific areas and are very inexpensive.
For easier use of this tool against a wall, put one in a sock or pair of stockings to keep it from falling behind you. Sling it over your shoulder and lean against the wall when you find the area you need to address. You can also use these while lying on the floor.
Best For
- Gluteal/Sciatic pain
- Pain around the shoulder blade
- Chest tension
- Foot pain
- Pain at the base of the skull
My Recommendations
Buy plain lacrosse balls. Some companies label lacrosse balls as “therapeutic, myofascial, yoga or trigger point balls” and then increase their price.
-
Lacrosse Balls for Massage
- #CommissionsEarned
Instructions
Foam Massage Traction Blocks
If you’re looking for an effective way to relieve pain in specific areas of your body, then look no further than a neck traction device to rest on.
Best For
- Neck pain and tension
- Tension headaches
- TMJ
My Recommendation
-
Massage Neck Traction Device
#CommissionsEarned
Instructions
Self-massage is an essential part of any wellness plan. I hope these suggestions can help bring relief to daily aches and pains in between your massage appointments. If any symptoms you are experiencing do not improve, or worsen, seek professional care.
Do you have a favorite self-care tool not listed above? Please share in the comments below!
Thank you for the valuable piece of content. Based on your recommendations, I think I would like to try the back buddy tool. Thank you for sharing this post.
Great Ivy! Loved your writing. I was researching on some portable electric massager and you did a fantastic job here.
I love all your suggestions, thank you for researching all these for us. I also like this tool:
https://www.bodyback.com/products/accumassage-trigger-point-self-massage-tool-back-massager-body-massage-myofascial-release
It is great for self massage and compression.
Love all these! The backbuddy has always been my must-have!!
Lina
I’ve had the Body Back Buddy for years, think it’s much better than the Theracane, and actually sold them and other products from the company through my practice. I also love the DaVinci Tool (firm version) and AccuMassage Tool. The King Kong Twin Turbo Reflexology Foot and Calf Massager is just amazing also, but I think it’s been discontinued.
What a great website you have! I love your advises. I’m new to this wonderful profession, and I’m looking for the best tool to massage the arms. Do you recommend any?
Thank you
Hi Eva! I use a silicone cupping set for the arms. The medium size works for most people.
http://amzn.to/2flI4yr
I still remember when I bought one Basic Foam Roller last year. That helped me lot in massage. After that i have gifted the same to almost 7-8 of my relatives and friends . All of them are getting benefit of that because we all spend most of the time on sitting chair , which cause back pain at night . I strongly recommend this roller to everyone who is doing sitting job or work for whole day.
Best Regards,
Karen Price
Foam rollers are amazing and so simple to use. I just bought a yoga wheel. I love it for a little deeper work along my spine. It does require a lot more balance than the foam roller, but I would recommend it for my clients that are physically able to use it.
Back Buddy is my new buddy! I absolutely love it. My mid back used to hurt like crazy before. After using back buddy for almost three weeks now I am as good as a horse. I am glad I arrived on this blog!
Hello from New Brunswick, Canada! I would agree with a lot of this information. One thing I will stress is that the client knows how to use each of these properly before use. I really appreciate the videos for the clients behalf! Great read!
I have a neck and back massager from brookstone that I love. I read all 200+ reviews before buying it. Delivers great pressure.
Thanks, Joanna! Was it this one?
Oh now i’m loving the sound of the back buddy as i seem to spend most of my day sitting at a desk and often find that my right shoulder can get quite tense, but with that back buddy it would be so simple to give myself a deep massage right where it’s needed. It’s such a simple but effective idea too, i can’t believe i haven’t seen this before.
Fingers crossed i will wake up with one in my stocking this festive period, thank you so much for turning me onto this!
Hi ‘ i have read this article is very interesting and very helpful.
This is a great post. One suggestion: If you have relatives who like to give you massage items as holiday gifts, email them this list, so that they buy you products that actually work instead of the chintzy ones from the flea market or dollar store.
YES! These would make much better gifts. They ARE more than a dollar, but are so much easier for self care and actually reaching the common problem areas (back, neck and glutes).
Thankyou for this good blog! My absolute favorite is the grid 2.0 . I bought the bigger one of Amazon 2 years ago. I love it! It helps me with my back pain. Just rolls out my whole body really! 🙂
Loved this! Definitely a worthwhile read.
How do you implement massage tools, i.e. massage gun, rolling stick, foam roller, ball, etc., during a massage session?
Massage guns I have used as a warm-up or alternate method of massage when an area is just not responding to my massage. Also works great for chair massage.
Foam rollers and balls are often used after a client is dressed and I am giving self-care ideas for home.