Try This Magic Peanut, Your Back Will Thank You

A peanut roller is a recovery and myofascial release tool that joins two balls together. The unique shape of the peanut roller makes it ideal for loosening up your mid back, upper back and neck. The most effective peanut rollers are made of more rigid material like rubber or silicone so that you can apply the pressure you need to get a good release. 

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How Do You Use a Peanut Roller on Your Back? 

The peanut roller allows you to compress both sides of your spine simultaneously without putting any pressure on the spine itself. It also gets deeper into the muscles on either side of your spine, segment by segment. If you've ever felt like a foam roller isn't doing it for your back, this ball is for you. 

Position the peanut roller so that the balls are on either side of your spine. Roll slowly up and down your back, starting from your lower ribs upwards towards your neck. As you roll, you may find areas that feel particularly tight. Stop and spend some time breathing and relaxing into these areas to help them release. 

You may also feel small cracks throughout your spine as you roll. This is totally normal and often helps you feel more unblocked and mobile in your spine. 

A good starting position for rolling on the peanut is with hands interlaced behind your head and chin tucked in. This keeps your back slightly rounded to apply more pressure onto the ball. When you find a tight spot, you can manipulate your spine to facilitate more muscle release and mobility by dropping your hips and shoulders to the floor and then lifting them back up again (essentially cycling between a rounded back and an arched back). 

You can also bring your arms up overhead, out to the side or across your chest to change the muscle orientation in your back so that the peanut roller can get into other spots. 

The peanut can also be anchored to a block, or blocks, for even deeper releases and mobility work. This setup can help to increase your upper back mobility. 

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A note about the lower back: Using the peanut on your lower back (below your last set of ribs) is not recommended because there is no bone protection over your organs in that position. Lower back releases are more effective using smaller, more targeted tools, such as a single ball, to get specific muscular points. In addition, a significant amount of lower back pain is actually caused by imbalances in other muscle groups, such as the glutes and hip flexors. Try focusing your releases on those areas and see if you have any improvement in your low back pain. If you have persistent lower back pain, consult with a professional. 

How Do You Use a Peanut Roller on Your Neck? 

The peanut ball is also an excellent shape to release neck tension. Using this technique can be particularly helpful for tension headaches or for people who spend large amounts of time on the computer. 

Place the peanut roller at the base of your head, right below where you feel the end of your skull. Breathe deeply and relax in that position. If it feels too intense or uncomfortable, you can place a pillow underneath your head to reduce some of the compression.

With the peanut in position, you can slowly tuck and untuck your chin to help ease the tension in your muscles. As you tuck and untuck your chin, you will feel the peanut gently roll up and down the upper part of your neck. It's a slight movement, but it will help to facilitate muscle release. 

You can also move your head slowly from side to side. This movement will increase the pressure on each side of your neck, which again will help alleviate tension. 

When Should You Use the Peanut Roller? 

The peanut roller can be used as part of your warm-up, recovery or just general tension release when you feel like you need it. As part of a warm-up, using the peanut helps increase your range of motion, which will make you more effective at your upcoming exercise. As part of recovery, the peanut improves your overall mobility and range of motion, which translates into your body's ability to unlock its full strength. Better mobility and range of motion also reduce your risk of injury. 


A peanut ball is a must-have addition to your recovery toolkit. It shines for releasing your upper spine and neck, but it's also versatile and can be used effectively on many muscle groups.

Get in touch to get your own Un-Tied Therapy Peanut Roller.