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How to 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, don't fall asleep on the BakBalls.

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How to Use BakBalls - step 1

STEP 1

Lie on your bed, or against a wall, and position BakBalls evenly between your shoulder blades in the upper thoracic section of your spine.

How to Use BakBalls - step 2

 

STEP 2

Start by using the BakBalls on your bed and use a pillow if you suffer from neck pain. Bend your knees and keep arms by your sides to control pressure exerted from BakBalls.

How to Use BakBalls - step 3

 

STEP 3

Lie stationary on the BakBalls for 30 seconds, then push through your heels and roll the balls down your spine 2-3cm and repeat process until BakBalls are resting in your lower back. Once tolerance increases, you can increase pressure by moving to a carpeted floor. Don't roll vigorously on BakBalls.

How to Use BakBalls - step 4

STEP 4

To further increase the pressure from BakBalls, fold arms across your chest. 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.

How to Use BakBalls - step 5

STEP 5

To maximally increase pressure (if you have progressed through steps 1-4), raise your arms overhead. This position is especially beneficial for swimmers, cyclists, runners and triathletes.

How to Use BakBalls - low back

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. Hold each level for 30 seconds then lower legs, move BakBalls up or down to the next level and repeat the process.

How to Use BakBalls - low back on sided

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 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 Use BakBalls - sitting

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 mid-chest level). BakBalls relieve pain in sitting by a) massaging the muscles and joints and b) facilitating an ideal sitting posture.

How to Use BakBalls - neck

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.

How to Use BakBalls - plantar fasciitis

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.

How to Use BakBalls - shoulder

Shoulder pain / impingement

BakBalls are ideally suited to relieving shoulder pain and tightness. 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.

How to Use BakBalls - gluteals

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.

How to Use BakBalls - TFL

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 which is just below and in front of the pointy hip bone called the ASIS.

How to Use BakBalls - ITB

Iliotibial 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 and roll up and down over the tight/sore areas of your leg for up to 5 minutes every second day. It tends to be quite tender and bruising is common but this is a normal response.

How to Use BakBalls - hamstrings

Hamstring tightness

Sit on the floor with the BakBalls under your thigh and roll up and down over the tight/sore spots of your leg for up to 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.

How to Use BakBalls - adductors

Adductors / groin tightness / osteitis pubis

Lie on your side with BakBalls aligned vertically between your legs with the tight muscle upper most. 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.

How to Use BakBalls - calf

Calf tightness

Sit on the floor with the BakBalls under your lower leg and roll up and down over the tight/sore spots of your calf for up to 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.

What you should feel when using BakBalls

Initially you will feel direct pressure on the painful points around your spine which may produce slight discomfort. You may also feel aching, a "good pain", and occasionally a crack or pop. Don't be alarmed by these sensations. This product is designed to target these areas and when you have finished using BakBalls along the length of your spine you should feel relief of pain, more flexible and the ability to sit or stand with better posture. You may feel slight muscle soreness similar to that felt after exercise or a massage, this is to be expected and should reduce after 1-2 days. If this discomfort does not reduce or you experience a new symptom or sensation, please cease use and consult your local doctor or health professional immediately.

 

Professional treatment by a physiotherapist / chiropractor / massage therapist

BakBalls is an additional method of mobilising your spine to relieve pain and stiffness and is intended to complement treatment by your health professional. It does not replace or substitute professional treatment. If pain worsens or you experience new symptoms you should see your health professional. Additionally, BakBalls do not remove any underlying causes of your back pain such as poor posture or poor lifting technique, and you will therefore still need to focus on those important preventative measures.