For lower back
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Use two tennis balls in a sock. Put them on the floor and lie down on them. It will help relax tight muscles on your lower back.
For back and shoulders
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For upper back and shoulders, put one or two tennis balls on the wall and put your body against it. Move your body to find the spot you want to get massaged.
Neck
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Lie down on a bed or a floor, and put a tennis ball under your neck. After a day’s desk work, your neck needs to be relaxed. If you don’t like the tennis ball surface, wrap it with a towel or put it in a sock.