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The best back massagers for relieving aches and tension
Our experts and fitness pros love these devices for smoothing out knots at home.
Expert consulted: Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Skip the spa and save money with the best back massagers for loosening stiff muscles in the comfort of your own home, which is exactly where you want to be when your back is aching. With a simple tap of a button, remote, or Bluetooth app, you can enjoy a lower and upper back massage. Whether you need a deep Shiatsu-style massage to work out some knots, a gentle massage in the car for long hours sitting, or a percussion massage to loosen up your muscles, there is a device for you.
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With so many available on the market, catering to different aches and muscle types, it can be hard to know which ones to go for. So, our Good Housekeeping Institute expert put the market leaders to the test. We asked them to feed back on how easy it was to use, how well it moved across the skin, how effective each attachment was, and most importantly, it's impact and strength on muscles.
We've also included some editors' picks below. These have been vetted by our colleagues at our sister lab in the US. Their selections were based on their expert knowledge after testing thousands of gadgets for muscle recovery, as well as vetting online customer reviews. We've analysed the results and checked the products are identical in the UK before including them in our list.
It's always best to check in with your doctor if you're experiencing any back pain, which can be related to a muscle strain or, in worst cases, a more intense injury. If you're given the go-ahead to use a back massager, be sure to carefully read the instructions and stop using the device if you experience any pain.
Knots no more!
Best Deal
Score: 89/100
Hyperice is known for its recovery-boosting massage guns. Now, it has released a massage belt, which combines gentle vibrations with heat therapy. The belt quickly heats up, providing consistent and even heat, to help increase blood flow and gently loosen tight muscles.
There are three different vibration patterns to further ease pain and tension in your back. Our testers loved how quick it was to set up and how intuitive it was to use. “It's been an absolute lifesaver on road trips,” one panellist told us.
Not only is it good for back pain, but you can also use it to ease pain caused by periods or endometriosis. “It's like the next step up from a hot water bottle,” said one tester.
Key specifications
| Type | Heat and massage wrap |
|---|---|
| Vibration and speed levels | 3 vibration patterns |
| Heat | Yes |
| Cordless | No |
Bob and Brad ThermoRed Red Light Belt Heating Pad
Bob and Brad ThermoRed Red Light Belt Heating Pad
Score: 82/100
This slim, wrap-around belt is designed to treat the lower back area, and is fastened via the Velcro strap. As well as offering a range of heat and vibration modes, it uses infrared light to offer deep tissue massage.
Our tester liked the multi-modal therapy and loved how effectively it soothed their aching muscles. They were particularly impressed by the range of massage modes, from gentle to more powerful.
It takes four hours to fully charge and only has a 15-minute run time, which some testers found disappointing. However, it's reassuring to know that this aut0 shut-off time prevents the chances of any overheating.
Key specifications
| Type | Massage, heat, infrared, and red light |
|---|---|
| Vibration and speed levels | 4 modes |
| Heat | Yes, 4 modes |
| Cordless | Yes |
| Weight | 0.6kg |
Bob and Brad EZBack-R Back Massager
Score: 82/100
This simple ergonomic massager impressed our experts with its simple one-button control, which you can use to switch between clockwise and anti-clockwise movements, or to turn on the heat.
As well as helping to ease pain in the back, you can use this massager on your abdomen (for period pain), and legs (ideal for post-workout leg day). Testers would have liked it to be cordless, but this was only a small gripe, as the cord is extremely long for easy accessibility.
The four nodules mimic a shiatsu-style massage, which can be adjusted to four different intensity levels. Our expert said it fixed the stress-induced knots between her shoulders. For more detail, here to her Bob and Brad Back Massager review.
Key specifications
| Type | Shiatsu massage pillow |
|---|---|
| Vibration and speed levels | 3 |
| Heat | Yes |
| Cordless | No |
| Weight | 1.5kg |
Editors' picks
This high-tech, contoured pillow can be used for a back or neck massage. The four 3D nodes gently dig into achy muscles for a deep-tissue massage experience, and it doesn't end there: add heat for up to 15 minutes and stay sweat-free thanks to the breathable, mesh fabric.
The budget-friendly price tag doesn't affect the quality of the massage, but there's no Bluetooth app or remote control. Instead, there are only two buttons that you click multiple times to turn the device on, add heat, choose the bi-direction massage setting, adjust between three speeds, and turn it off.
And while this gadget needs to be plugged, so you need to be near a socket, a car adapter is included if you need a back massage while sitting in the passenger seat.
Key specifications
| Type | Back pillow |
|---|---|
| Vibration and speed levels | 3 |
| Heat | Yes |
| Cordless | No |
| Weight | 1.3kg |
Snailax Snailax Back Massager
When your back hurts, everything hurts (or it feels like it), but this full-body seat massager can target more than one muscle group, which is beneficial for tension throughout the lower and upper back.
Simply place this seat massager on your couch or desk chair, choose from three vibration levels, apply heat, and relieve tension in the upper back, lower back, and glutes. You'll need to sit near a plug, and this massager is a bit too clunky to take with you on-the-go, but it's an excellent option for those working from home in an uncomfortable desk chair.
Key specifications
| Type | Shiatsu chair |
|---|---|
| Vibration and speed levels | 3 |
| Heat | Yes |
| Cordless | No |
| Weight | 3.8kg |
Therabody Theragun Prime
The design of this massage gun is different to the hands-free options on our list, but it's just as effective. It offers two days' battery life, five built-in speeds, and four attachments to target different parts of the body. You can use the button and LED indicators on the handle or connect your phone to the Therabody app for pre-set treatment routines.
It's pricey, but you're getting a powerful massage all with one device that can be used on your legs, arms, and parts of your back—just be sure to follow instructions and avoid the neck, joints, bones, and nerves.
Key specifications
| Type | Massage gun |
|---|---|
| Vibration and speed levels | 5 |
| Heat | No |
| Cordless | Yes |
| Weight | 0.9kg |
Nekteck Neck Back Massager
Nekteck Neck Back Massager
Bad posture when you're sitting or sleeping can lead to stiffness in between the shoulder blades, neck and upper back. But this Shiatsu-styled massager hones in on the upper back region, with bi-directional massage motions and three speed levels to really get into those knots.
The heat setting provides relief for back aches, and it shuts off automatically in 15 minutes for extra peace of mind.
Key specifications
| Type | Shiatsu neck wrap |
|---|---|
| Vibration and speed levels | 3 |
| Heat | Yes |
| Cordless | No |
| Weight | 1.3kg |
Chirp Wheel XR 3P Foam Roller Set
Chirp Wheel XR 3P Foam Roller Set
Post-workout stretching is just as important as the exercise itself (if not more!) because stretching and rolling out your muscles can help prevent injuries before it's too late.
The groove along the middle of this roller helps protect the spine, while the soft, yet firm, bumps gently dig into your muscles and provide a deep massage.
Why trust Good Housekeeping?
We've been testing household products for over 100 years here at the Good Housekeeping Institute, and we've been at the forefront of testing wellness devices over the past decade, from the best treadmills to the best massage guns.
Our sleep and wellness editor, Kim Hawley, is a qualified personal trainer and uses a lot of fitness equipment, including recovery tools, to boost her wellbeing. So, she knows exactly what to look for from a top-performing back massager. She leads our testing and puts together the rigorous protocols that analyse each device against its competitors.
Once the data and feedback is collated, our lifestyle writer, Madeleine Evans, uses them to create thorough product reviews, considering everything that matters to shoppers, from performance to budget.
How to choose a back massager
To find the best back massagers, we honed in on these key features.
✔️ Type: Consider the type of massage a device can deliver and what area of the body it targets. Traditional back massagers typically give a Shiatsu massage, using 3D nodes to apply pressure and loosen stiff muscles. Massage guns provide a percussive massage with intense, forceful jabs from the device, making this option more suitable for the lower back and away from the spine. Wrap-back massagers like the Hyperice Venom 2 Back Wrap use vibration patterns and compression to alleviate stiffness in the back.
✔️ Heat: Applying heat to sore muscles in the back can loosen muscle stiffness and provide relief. Heat coupled with a massage is a game changer for back aches. Heat brings more blood flow to the area, loosens up soft tissues that may be tight and can allow for improved mobility. Look for massagers with heat functions to enhance circulation if your back muscles are feeling tight, especially after a workout.
✔️ Speed levels: A variety of speed levels allows you to pick an ideal tempo of movement for you in a percussion massage gun, Shiatsu cushion, or vibrating back massager. Some people prefer intense, fast massages while others prefer a softer approach. Plus, multiple speed options allow you to switch up the intensity of your massage throughout the session.
✔️ Auto shut-off: All the options on this list with heat include an auto shut-off feature that stops the massage and heat to prevent the massager from overheating or causing any injuries and burns.
✔️ Budget: Massage devices can get expensive, especially massage guns. Keep in mind what you will be using the back massager for and how often you will give yourself a massage. If you're an athlete or do intense workouts, a full-body massage gun or muscle roller may be worth the investment for you. If your range of motion is limited, investing in a full-body massager can be worth the price.
Do back massagers really work?
"Yes, back massagers can help relieve muscle tension, stiffness and mild back pain," says the GHI's senior sleep and wellness editor, Kim Hawley. "They can deliver genuine relief, particularly from tense muscles, everyday aches and pains caused by sitting for long periods.”
However, they're unlikely to treat the underlying cause of chronic or severe back pain,” Kim adds.
If you do experience ongoing back pain, it's important to consult with your doctor or a physiotherapist before trying out an at-home back massager, to avoid making your things worse.
Is a vibrating massager good for back pain?
“Vibrating massagers work by sending rapid movements through the muscle and soft tissue, which can help reduce feelings of muscle tightness and help them to relax,” says Kim.
“However, it won't help ease back pain caused by things such as a slipped disc, sciatica or arthritis, for example.”
Isabella (she/her) covers commerce and product-related content in the home, lifestyle, fitness, technology and beauty. She graduated from Binghamton University in 2022 with a bachelor’s degree in English: Literature & Rhetoric. Before joining GH, she was an editorial assistant at Prevention, where she covered health topics and celebrity news.
Madeleine is our Lifestyle Writer, specialising in expert-tested reviews and round-ups on the latest beauty Beauty and Health & Wellness products. From skincare to protein powders, Maddie is committed to providing honest and helpful reviews to help guide readers to the best product for them. Maddie has a BA in English Literature and Language, which stemmed from her lifelong interest in reading and writing. She started her post graduate life at Hearst UK within a marketing capacity, which quickly turned into a desire to fulfil a writing career.
When she is not writing about the latest expert reviewed products, you can find her rifling through vintage shops or car boots, reading a print magazine, or capturing portraits on her film camera.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
