The Peanut Massage Ball comes with an advanced shape that combines two massage ball shapes into one that allows you to get close into your back muscles without putting pressure on your spine. The ball can be used to massage out your everyday aches and pains, while also being great for use across your muscles before and after exercise. For Back Massages For best results on your back when using the Peanut Massage Ball on your own stand next to a wall, place the ball into position between your back and the wall ensuring the dip is in line with your spine and each side of the ball against your back muscles. Leaning against the wall with the ball between the wall and your back then roll up and down, lowering yourself into a slight squatting position and then back to an upright position. Warning Not suitable for those with back injuries or lower back pain – always consult with your Doctor or qualified health-care professional before use.