These Expert-Approved Back Massagers Feel So, So Good on Tight, Achy Muscles (2025)

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.

If you’re looking for a relaxingmassage with the least amount of effort involved, this cordless neck and back device is ideal.“I have chronic knots in my shoulder blades and back, and this is the only thing that is strong enough to give me relief,” one Amazon reviewer says. “Zyllion has really exceeded all of my expectations.”

This heated back massager doesn’t come with all the bells and whistles of other models, but it’s a super-solid model for its price, earning rave reviews from Amazon shoppers. “The massaging action is strong but not overly intense,” one says. “It’s easy to hold against your stomach, back, arms, whatever it is that’s causing you discomfort.”

TriggerPoint’s foam massage balls come in two different sizes and densities, allowing you choose how deepyou want to go. The larger ball is much better for rolling on larger muscle surfaces, while the smaller optionsget deeper into the muscle tissue on tender areas. “Unlike a foam roller, it’s able to target specific areas and can pinpoint the problem areas,” one reviewer notes.

The Hypervolt boaststhree intensity levels and four interchangeable heads, giving you a customized massage. Saint-Dicuses this device to help release stiffness in his clients’ lower backs. He recommends also using it on yourupper backand shoulders to help ease the tension frequently held in these areas.

Feel like you’re sitting (at a desk, on the couch) 24/7? Meet your back’s new best friend. Reavy recommends this yoga wheel for stretches that’ll open up your chest and release a ton of tension in your back. “Ihave really enjoyed the stretch it allows for my back, while still feeling supported,” one reviewer writes.

Smooth foam rollers are great for unwinding gently, but they don’t exactly replicate the feel of a rub-down by a massage therapist.The grid of this top-rated foam roller (and 2021 Prevention Fitness Awards Winner) from TriggerPoint mimics the fingers of a masseuse and can withstand up to 500 pounds of pressure. “It’s not merely superficial pain relief,” one Amazon shopper explains.

You’ve likely seen these cushy bluefoam rollersat the gym, and for a good reason: Their not-too-dense foam gives a gentle touch for easy muscle relief, and they’re a great place to start if you’re just giving self-massage a go. Reviewers also note that this roller pairs really well with pain-treatment system the MELT Method.

For deeper muscle relief, seek out a denser foam roller—like this affordable option from Amazon that’ll hold up to countless hours of back relief. “On my first use, it hurt like crazy,” one buyer explains. “The best part was that the pain was gone, and it seems for the long run. I can sit in my office chair without getting that lingering pain.”

A vibrating foam roller might be the way to go if you’re hoping for a deeper massage,Silbar says. This bestselling option has a rechargeable battery that lasts for four hours, meaning it won’t have to live on the charger. “I can’t imagine much room for improvement here,” an Amazon reviewer says. “Sturdy build, great feel, long battery life.”

This giftable back massager is one of the easiest optionsto use, comes with a carrying case, and includes heating. Bonus: “It will not irritate your neck or other areas of your body that are sensitive, like other neck massagers that uses weird scratchy netting,” one Amazon reviewer notes.

Theragun’s premier handheld massager comes with a variety of attachments with different levels of firmness,allowing you to tailor your massage to your current needs. The adjustable arm alsotargets hard-to-reach areas and puts less pressure on your wrists and joints. Perfect for relieving pain, this quiet yet powerful tool is also a must-have forathletes and anyone looking for serious relief.

With five interchangeable head attachments and an ergonomic design, this cordless back massager is both convenient and effective. “It is quite sturdy, yet not too heavy,” one reviewer says. Bonus: You can use it beyond your upper back to target tight traps, glutes, hamstrings, and more with this versatile massager.