These Expert-Approved Back Massagers Feel So, So Good on Tight, Achy Muscles

Who doesn’t love a good back rub? From unhunching slouched shoulders to easing tight, achy muscles, back massage is a perfect solution to our tech- and stress-related aches and pains. Unfortunately, a great massage isn’t always in the cards, especially if you don’t have spare time or money to spend at the spa (or a willing partner to lend you a hand).

But you don’t actually have to rely on anyone else for a high-quality back massage. With the right tool or two, you can soothe your back and shoulder muscles in no time.

First, what are the benefits of back massage?

You’re probably felt the instant relief of a quick back rub, but plenty of science backs up the restorative power of massage. One real-world study from 2017, for example, found that regular massage effectively improved chronic back pain in dozens of patients.

There are tons of options out there, from electric devices to balls to yoga wheels, and each works its magic in a unique way. Using foam rollers with a large surface area (the long, skinny ones you’ve probably seen at the gym) is ideal for targeting tightness in the parapsinals, or the muscles that help support your spine, says David Reavy, P.T., O.C.S., a physical therapist and founder of React Physical Therapy in Chicago.

Other shapes and sizes are ideal for other areas. “The yoga wheel is great for helping realign your spine due to all the forward bending most of us do throughout the day,” Reavy explains. It’s less a massage tool and more of a stretching aid, he notes, but leaning back along the wheel’s curve will help open your chest muscles and let the tension in your back release nonetheless.

Other choices, including ones with heat, vibration, and rotating wheels, can offer deeper, more targeted relief for chronic pain and soreness, if you’re willing to invest in them.

How to pick the best back massager

Choose your desired target. Finding the right back massager for you depends largely on your preferred level of firmness and how deep you want to dig into the muscle tissues. If you want to ease tightness in your upper back, a foam roller might be the way to go; if you have soreness in the shoulders, a ball or handheld massager is a better choice. Be sure to talk to a physical therapist or a trainer for a personalized recommendation.

Consider springing for vibration. “I love vibrating foam rollers for muscles that are hard to reach on your own,” like between the shoulder blades, says Sulyn Silbar, a personal trainer and massage therapist based in New York City. “The vibration helps to relax the muscles, while the roller applies pressure and a bit of myofascial release.” Just be careful when starting out and avoid using it on your lower back.

Pick the right intensity. Not everyone will need a deep, targeted back massage—foam rollers are great for a low-stakes pick-me-up. Electric back massagers, meanwhile, offer much more intense relief by digging into your muscles. If you’re craving a happy medium, consider going with a ball. “Balls provide more pinpointed release in tight muscle groups due to the smaller surface area,” explains Alain Saint-Dic, a certified personal trainer based in New York City. “It’s fantastic for people who might be sensitive to the vibrations and would prefer an effective but slightly less dynamic tool.”

Now that you know exactly what to look for in a back massager, here are some of the best devices around, according to physical therapists, trainers, and massage therapists.