BakBalls can immediately relieve your back pain and stiffness. You can use BakBalls in your own home, in the office, or in the car.
What do BakBalls® do?
BakBalls relieve back and neck pain and stiffness. BakBalls can also relieve pain and tightness in tense shoulders, ITBs, and plantar fascias (click here to see the 'How To Use BakBalls' page or view the instructional videos at bottom of this page).
What are BakBalls®?
BakBalls are a portable and affordable self-treatment device for back pain. A BakBall is an easy to use one piece rubber device that is the size of two apples taped together that allows you to relieve back pain and stiffness in the comfort of your own home, in the office or car. How do BakBalls® work?
BakBalls relieve back pain and stiffness by lying on them on the floor or leaning against them in sitting. BakBalls produce maximum pain relief as their unique patented design exerts localised pressure directly onto painful stiff joints and tight muscles replicating a Physiotherapy or Massage treatment. BakBalls can also prevent back pain in the long term by improving your posture into a more ideal upright sitting and standing posture. Click here to see the 'How To Use BakBalls' page. Why are BakBalls® so special?
Because they work! BakBalls relieve back pain and stiffness. Click here to read testimonials from experienced BakBalls users. The patented BakBalls were designed by an expert Sports Physiotherapist for the Australian Olympic team and University post-graduate lecturer with over 15 years of clinical experience who is also a back pain sufferer. BakBalls have been endorsed by the esteemed Australian Physiotherapy Association (click here to read about the APA endorsement). BakBalls have also been included in the Australian Government's Registry of Australian Therapeutic Goods as a Class 1 Medical device (Inclusion Number 119358). Who can use BakBalls®?
BakBalls are ideal for relieving back and neck pain and stiffness in office workers, active and sports people, manual workers, drivers, computer users and sedentary lifestylers. Which BakBall should I use? Red SOFT BakBalls are the perfect starting point for first time users of BakBalls. If you prefer a mild to moderate pressure in a massage or have a particularly tight back, are a bit more sensitive, or are in your older years, the Red SOFT BakBall is the first device you should use. The softer Red BakBalls are ideal until your body adjusts to having that regular self-treatment effect. Once you have been using the Red SOFT BakBall for 3-6 months and it is no longer generating that 'good' mobilising pressure on your spine, it is time to progress on to the Black FIRM BakBall. Black FIRM BakBalls are the right product for you if you prefer strong manual treatments and prefer the intense feeling from strong massages.
By exerting localised pressure on stiff joints, BakBalls allow you to safely self-treat your back pain. For instructions on how to use BakBalls, please view the video below:
How To Use BakBalls
Lie on your bed, or against a wall, and position BakBalls evenly between your shoulder blades in the upper thoracic section of your spine (see photo).
Start by using the BakBalls on your bed and use a pillow if you suffer from neck pain. Bend your knees up, and keep arms by your sides to control pressure exerted from BakBalls. Don't roll vigorously on the BackBalls.
Lie stationary on the BakBalls for 30 seconds, then push through your heels and roll the balls down your spine 2cm and repeat process until BakBalls are resting in your lower back. Once tolerance increases, you can increase pressure by moving to a carpeted floor (as pictured).
To further increase the pressure from BakBalls, fold arms across your chest (as pictured). This exposes the joints in the mid thoracic region to more therapeutic pressure. Gently roll to one side if you feel pain more on one side.
To maximally increase pressure (if you have progressed through steps 1-4), raise your arms overhead (as pictured). This position is especially beneficial for swimmers, cyclists, runners and triathletes.
How to relieve low back pain (lumbar region):
Due to the natural curvature of the lower back, the pressure from BakBalls reduces in that area. Increase the pressure by lifting both feet off the ground and holding both knees with your hands (as pictured).Hold each level for 30 seconds then lower legs, move BakBalls up or down to the next level and then repeat the process.
How to relieve one-sided low back pain:
You can adjust the use of BakBalls to treat only side of your spine. Get in the same position as above but gently roll to one side (as pictured) and hold for 30 seconds. To increase the pressure further, raise the leg to your chest on the same side that is more painful. This technique can be uncomfortable but this is a normal sensation. Pins and needles can sometimes be felt down your leg which again is normal, but if it persists cease use and see your local doctor or health professional.
How to relieve pain at the Office:
In sitting, start using BakBalls in your lower back (lumbar region). Use for 5 minutes at one level and gradually move BakBalls up your spine (but no higher than nipple level). BakBalls relieve pain in sitting by a) massaging the muscles and joints and b) facilitating an ideal sitting posture. For use of BakBalls in a chair, watch the YouTube video below.
How BakBalls Should Feel During or After Use:
During use, BakBalls elicit a strong pressure sensation, aching, discomfort or a "good pain", and occasionally a crack or pop, which are all normal sensations. After use, you generally feel pain relief, less stiff, and able to sit with much better posture. It is possible to develop a 'bruised' sensation similar to after a strong massage. This is a normal temporary response and shouldn't last longer than 1-2 days. Cease use if this pain persists, and see your local doctor or health professional.
How Often Should I Use BakBalls:
Initially use BakBalls once every 2 days for no more than 5 minutes. Once tolerance increases you can use BakBalls daily for no more than 5 minutes. Ensure you don't use the BakBalls in only one area, move the BakBalls from the top to bottom of your back. For safety reasons, ensure you don't fall asleep on the BakBalls.
Other uses for BakBalls:
Neck pain and headaches:
For pain and tightness at the very top of the neck where the neck meets the skull, BakBalls work extremely well at relieving pain and tightness, and even reducing headaches. Warning: If you are suffering from severe headaches, vomiting and dizziness do not use BakBalls on your neck.
Foot arch pain / Plantar fasciitis:
BakBalls can be used to massage the arches of the feet, and are very beneficial for plantar fasciitis. In sitting, place both feet evenly on BakBalls and roll forwards and backwards for 5 minutes twice a day applying as much pressure as you can tolerate.
Shoulder pain / Impingement:
BakBalls are ideally suited to relieving shoulder pain and tightness. In the position in the photo, apply direct pressure to the tense and knotted shoulder muscles for ~30 seconds or until the trigger point or tight muscle relaxes. Repeat in other tight adjacent areas.
Gluteals / Piriformis tightness:
Most active and sporty people suffer from tight gluteal/piriformis muscles. BakBalls are a great tool to lie on or sit on to release the tight trigger points in the gluteal region. Apply direct pressure to the tight gluteal muscles for ~30 seconds or until the trigger point or tight muscle relaxes. Repeat in other tight adjacent areas.
TFL / Hip flexor tightness:
People who sit all day at work, and cyclists and triathletes, tend to get very tight hip flexors. TFL is the accessible hip flexor muscle at the front of the hip that can be loosened by applying direct pressure from BakBalls. Lie on the side which you want to loosen and hold one ball and lie on the other ball on your TFL (as pictured) which is just below and in front of the pointy hip bone called the ASIS.
Illio-tibial Band (ITB) Friction Syndrome / ITB Tightness:
It is common to get tight ITB's from running and cycling and BakBalls are the perfect device to loosen it. Sit on the floor with the BakBalls under your outer thigh (as pictured) and roll up and down over the tight / sore areas of your leg for 5 minutes every second day. It tends to be quite tender and bruising is common but this is a normal response.
Hamstring tightness: Sit on the floor with the BakBalls under your thigh (as pictured) and roll up and down over the tight / sore spots of your leg for ~5 minutes every second day. It can be tender and bruising is common but this is a normal response. Avoid if you have an acute hamstring tear.
Adductors / Groin tightness / Osteiitis Pubis: Lie on your side with BakBalls aligned vertically between your legs with the tight muscle upper most (as pictured). The weight of your top leg provides the force to release any tight spots / trigger points. Apply direct pressure to the trigger points for 30 seconds or until the trigger point relaxes. Repeat in other tight areas adjacent to the original site from the upper groin to just above the knee until the muscle is loose and relaxed. It can be tender and cause bruising but this is a normal response. Avoid using if you have an acute groin strain.
Sit on the floor with the BakBalls under your lower leg (as pictured) and roll up and down over the tight / sore spots of your calf for 5 minutes every second day. It can be tender and cause bruising but this is a normal response. Avoid using if you have an acute calf tear.
How to use BAKBALLS in your neck area
How to use BAKBALLS in your lower back
How to use BAKBALLS in your lower back
How to use BAKBALLS for other parts of your body
There are 6 reviews with an average rating of 4.83
Brilliant product, will save me a fortune as I won't need to see my physio as much! Makes me feel as though I've seen the physio on a daily basis! I'm not nearly as stiff and painful after using this. Is now part of my routine twice daily. I can't recommend this highly enough, an absolutely brilliant invention.
My physio recommended these as I have suffered with back pain for years partly due to my scoliosis. These are really great for easing stiffness and reducing pain. I got the red ones just before my holiday and took them with me and used them every day. Without a doubt this improved the enjoyment of my holiday as I used them for around ten minutes everyday . The bed was pretty firm aggravating my back and without these balls I would have suffered with back pain all holiday. Probably the best money I have spent in ages!!