What Is a Peanut Massage Ball Roller and Why Do You Need One?

What Is a Peanut Massage Ball Roller and Why Do You Need One?


Are you feeling the burn from your latest workout, or maybe your back is constantly reminding you of those long hours at the desk? And let's not even start on those annoying headaches. If any of these ring a bell, it's time to introduce you to the peanut massage ball.

In this blog, we're diving into everything you need to know about the peanut massage ball. From what it is and its amazing benefits, to how to use it effectively, and even some tips for picking the perfect one.


What Is a Peanut Massage Ball Roller?


A peanut massage roller in black

Credit: FeelGlad


A peanut massage roller or peanut aggressive massage ball is a lightweight mobility tool that combines two massage balls into a single roller with a spacer in the middle. It is commonly used as a recovery tool in rehabilitation due to its ability to provide pain relief. They can be used to target the large muscle groups in the back as well as the full body. Due to its peculiar shape, it also helps to relax the muscles around the body part you are massaging.


Benefits of Using a Peanut Massage Ball


The benefits of using peanut massage balls


The unique shape of a peanut ball roller offers a number of advantages, such as:


1) It Helps With Posture Improvement and Muscle Soreness


It can be challenging to reach the muscles in your back. These muscles have a tendency to become extremely tight, which can affect your posture. In addition to being perfect for massaging sore muscles in these regions, peanut massage balls also help to improve posture and mobility, all of which are crucial for a healthy back.


2)  It Helps Ease Trigger Points


Due to its unique shape, the peanut ball can more easily target a particular location or muscle group in the shoulders, hips, and head that is difficult to treat with a foam roller or a regular massage ball. When you massage these trigger points with a peanut massage ball, you not only provide relief to your entire body but also increase blood flow, range of motion, and overall flexibility.


3) It Relieves Headaches and Strain in the Neck


A peanut massage ball's special shape allows it to sit snugly on either side of your neck, enabling you to evenly apply pressure to both the sides of your neck and head. This helps to relieve headaches and strain in the neck.


How to Use a Peanut Massage Ball

 A lady lying on her back with a massage ball roller under her shoulders

Credit: Acupoint


If you've never used a peanut massage ball before, here are five ways to go about it:


1)  For Hip Pain and Mobility


  • Sit on the ground with the peanut ball under your hips. 
  • Turn your body toward your hips as you lean toward the ball.
  • Roll the ball slowly in both directions while applying pressure. 
  • Then, repeat on the other side.


2) For Lower Back Pain


  • Position the peanut massage ball under your lower back.
  • Breathe deeply while rolling from side to side. Make sure to concentrate on your entire lower back.
  • To massage the pain away, move slowly until you reach the stiff areas.


3)  For Mid Back Pain


  • Position the peanut massage ball midway down your back.
  • Then, to balance yourself, roll up and down by pressing your heels into the ground and using your forearms against the sides of the ground.
  • Avoid making direct contact with your spine and move carefully.


4)  For Upper Back Pain and Shoulder Relief


  • While standing, place your back against a wall.
  • Place the peanut massage ball between the wall and the sore area.
  • Push back against the wall. Make short, circular motions.
  • To increase the pressure, do the same motion while lying on your back.


5)  For Headaches and Neck Pain


  • Try lying on your back with a peanut between the floor and the back of your neck or the base of your skull.
  • To relieve the tension in the base of the skull muscles, try gently nodding or raising your head a few inches.


What to Look for When Purchasing a Peanut Massage Ball

 A blue, red, black and purple peanut massage ball

Credit: 5 Billion Fitness


To receive the best value for your money when purchasing a peanut massage ball, be sure to consider the following factors:


1)  Surface Texture


Peanut massage balls come in a number of different surface textures. Since you are targeting sensitive areas when using these self-massage tools, anything with elevated bumps or spikes should be avoided. Instead, search for balls with smooth textures that will glide over various surfaces.


2)  Density


The texture of peanut massage balls can be extremely firm or soft. In general, peanut massage balls with a soft exterior are preferable for treating tender body regions like the neck, while those with stronger densities are preferable for locating trigger points in strong muscle groups like the back.


3)  Durability


Naturally, you'll want your massage ball to withstand continuous usage, so it's critical to pick peanut massage balls that are made from sturdy materials that are intended to withstand repeated use without breaking apart.

When looking at durability, make sure the ball can also be quickly and easily cleaned. Massage balls have a tendency to gather dust and pet hair.


4)  Grip


Grip is among the most crucial factors to consider while selecting peanut massage balls. Without a grip, your massage ball might slip around, and that can make your massage less effective and comfortable. So, look for ones with a good grip to ensure you get the most out of your massage and enjoy it better.




Everyone can benefit from a peanut massage ball. If you're looking for an ultra-affordable ball set that can be used for trigger point massage, myofascial release, and plantar fascia pain, and can conveniently fit in your gym bag, check out Acupoint


Featured Article

How to Foam Roll Calves

How to Foam Roll Calves

Feeling calf tightness or discomfort in your calves is common, especially for athletes or anyone who spends a...
Jul 15, 2024
How to Foam Roll Hamstrings

How to Foam Roll Hamstrings

Did you know that using a foam roller can improve flexibility and reduce muscle soreness? According to studies,...
Jul 08, 2024
How to Massage Feet Yourself

How to Massage Feet Yourself

If your job requires you to be moving all day or if you're generally busy, your feet and...
Jun 25, 2024
Why Are My Hips So Tight?

Why Are My Hips So Tight?

Tight hips affect runners, athletes, and 9-5 office-goers. It can be caused by injuries or simply by long...
Jun 20, 2024