If you’ve had a massage, you know the relaxing state it can induce—but did you know it’s actually a proven method for improving your physical and mental health? One systematic review of over 60 studies indicated that massage therapy can effectively ease pain and anxiety and improve quality of life2. The review concluded that massage therapy should be strongly recommended as a pain management option. Below, we’ve consulted with an expert to learn more about who should use a back massager and how to use these handy at-home tools. Plus, we’ve done the research to find the best back massagers of 2023, so all you have to do is decide which one is right for you. “Back massagers come in several different shapes and sizes,” explains Matt Tanneberg, chiropractor and Certified Strength and Conditioning Specialist (CSCS) and owner of Body Check Chiropractic & Sports Rehabilitation in Scottsdale, Arizona. “They can be beneficial in loosening up tight or spasmed muscles that commonly occur from sedentary positions, such as sustained sitting.” Back massagers come in the form of massage guns, massage chairs, and more, with manual and electric devices available. As more options have hit the market in recent years, there are even more bells and whistles, such as added heat, infrared therapy, multiple settings, and interchangeable heads for a more customized experience. A back massager might be especially helpful if you experience back pain on a regular basis or you often have sore muscles from working out. Tanneberg adds that you should ask a medical professional about using a back massager if you are pregnant or have diagnosed systemic disorders such as kidney or liver issues; hypertension (high blood pressure); or certain types of cancers. It’s always best to consult with your physician before implementing any new routines or using new devices. According to Tanneberg, you can use a back massager every day for up to 30 minutes per session. If you experience back pain afterward, however, daily use might be too much. In this case, speak with a health care professional to determine the best frequency for you. A back massager can help relieve pain, tension, and stress. However, if you use the massager incorrectly or too often, this can result in injury. If you’re unsure how to use the device, consult with a doctor, physical therapist, or chiropractor. LED indicators make it easy to change the speed as needed. The Therabody App has even more customization options and connects to the device via Bluetooth. What’s more, the internal battery will last for 120 minutes of continuous use. While the device is a bit loud compared to lower-power options, the quality of the massage makes up for the buzz. Our testers agree that this massage gun is extremely powerful and effective, even on the lowest setting. Compared with the brand’s Theragun Mini, which is another favorite of our team members, the Theragun Prime is significantly easier to grip and has five speeds versus the Mini’s two. We’ve also found that it holds a charge for a long time, even with daily use. There’s even an option to add heat for extra relaxation, which many higher end devices do not have. It’s incredibly lightweight (less than 2.5 pounds), making for an easily portable pick that you can toss in your bag or luggage. According to the brand, this sturdy one-piece massager is 30% stronger than other therapy canes—and extensive reviews back up its effectiveness. The tool is designed to provide you with more leverage to apply pressure to various parts of the body. Made in Knoxville, Tennessee with sustainably-sourced materials, the product also comes with a lifetime guarantee. “This is a sturdy cane that has all the knobs and curves to reach and massage those really hard-to-reach areas on the back and shoulder blade,” explains one user. “I had a terrible knot on my right shoulder blade from a rotator cuff tear that only the therapist could reach and relieve. This can easily reach the muscle and allowed me to perform the massage as often as needed on my off days from the therapist.” With five levels of intensity and eight massage heads, this massager is for customizing your experience for different muscle groups and body parts. The device weighs in at 2.2 pounds and even comes with a sleek carrying case so you can take it with you to the office or the gym. The device has a 3-hour battery life and an ergonomic hand grip, with a screen that makes it easy to determine when you’re running low on power. As a massage pillow, the device fits behind your neck or back and contours to your body. It also includes adjustable straps so you can secure it to a chair, and a car adapter for the commute or a road trip. Turn on the heating function if your muscles need some extra relief. Bidirectional kneading nodes provide comfort and pain relief—and you don’t have to stop at your shoulders. This massager also works on the back and legs. Plus, it’s lightweight and easily portable. This massage gun lasts for 4 to 5 hours when fully charged. It also utilizes the latest noise-reduction technology, making it easy to use in public. What’s more, the “mini” design is quite portable. Customers rate this massage gun at an astounding 4.7 out of 5 stars. “I tried a bigger massager before purchasing this and my wrist and shoulder could not handle it because of its weight,” one writes. “This mini massager is very light to handle. It has a good speed for massaging your tense muscles and is very effective.” It’s worth noting that while this is a great portable option, some reviewers do wish it were a bit higher powered. That said, it may be more appropriate for a smaller frame. Choose from three adjustable speeds to fine-tune your experience depending on how much pressure you’re seeking. The massager comes with a home power adapter and a car charger, with a cable that reviewers say is long enough to sit anywhere you want. “It has loops to put your arms through so you can control the pressure. It honestly feels just like one of those massage chairs you pay to sit in. It works! Pay no attention to the nay-sayers!” one shopper says. While reviews are primarily positive, some do complain about how large the device is. If you want something portable, this isn’t it. Opt for heat therapy to help relax tense back muscles, or use the spot massage setting to concentrate on one area for pin-point relaxation. The back massager will work on a sofa, couch, recliner, office chair, or dining chair, with an adjustable strapping system to secure it in place. “We bought this instead of a giant massage chair and it definitely does the job!” one reviewer raves. “Love the vibration and massage. This massage pad chair is lightweight and easy to move.” We suggest opting for a massager that has multiple massage settings so you’re more likely to find a pressure that works for you. Consider the additional features you are looking for, such as optional heat, and narrow down your list with that in mind. If you’re planning to bring your back massager with you, you’ll want to choose one of the more portable options. On the other hand, office workers may desire something that sits easily on their chairs. It all depends on your lifestyle and preferences!
