Sure, a drink at the pub would be nice, and getting a professional colourist to cover my grey hairs would be great, but the first thing I want to do when lockdown restrictions [1] are lifted is to get a really long deep tissue massage.

My muscles are crying for a massage, most of which is my fault. I'm not moving much during the week, no matter how many wellness journals I write my intentions in. I just can't seem to get my bum out of my office chair between the hours of 9 a.m. to 6 p.m. Between my lack of movement throughout the day, hours spent sitting in front of a computer, an old back and hip injury from years of ballet, and starting up a new Peloton cycling obsession, these days my back, neck, and hips are constantly sore and oftentimes in pain. That's why when I saw London-based physiotherapist and acupuncturist Renata Nunes [2] show off a self-massage technique using tennis balls and a sock on her Instagram stories, I immediately got in touch to ask to her elaborate on the details.

"This is an easy 'self-treatment' for muscle soreness and pain that uses simple and inexpensive tools: two or four tennis balls and a sock and placing the balls inside the sock to keep them from escaping," Nunes told POPSUGAR (you can also use acupressure balls if you have them). "The idea behind the tennis ball massage is to apply specific pressure to a sore muscle. And the main thing is that by using the balls, you can reach areas that are difficult to massage yourself."

Nunes explained that this at-home massage technique can be done "after working all day in a sitting position, post physical activity, or simply if your muscles are feeling sore and tired," adding that it's important not to rush through the motions but rather to make sure you "breathe deeply, take your time, and allow yourself to feel your body relax."

Taking your time with this DIY [3] technique is incredibly important, Nunes stressed. As with any new type of movement or exercise, start slowly and gently — the point is not to feel more pain. "Be careful with excessive pressure," Nunes warned. "The pressure should bring relief and not hurt the muscle. Move slow and gently; when the feeling is good, breathe and try to relax. And remember that the sensation of pressure is very subjective. What is good for me can be painful to someone else."

If you decide to try this at home, make sure you're not doing it every day. Nunes recommended switching to something gentler the day after. And lastly, it's also important to note that this self-massage will not have the same result as a massage done by a trained professional, "but it can help to relax", Nunes said.

Keep reading to get a step-by-step of Nunes at-home massage technique for back and glute soreness, and get ready for some sweet sweet muscle relief.

Renata Nunes's Self Massage Technique for Lower Back Pain

Put two or four tennis balls inside a sock and knot the top of the sock. Then, place the balls below the lower back muscles. It's very important that you do not place the ball below the spine — the spine must be between the balls.

Keep your knees bent and feet flat on the floor. To massage the lower back muscles, you can move your hips up and down, and side to side, as well as lift one leg to apply slightly more pressure. Again, you should not feel pain and the moment you feel discomfort, stop.

Renata Nunes's Self Massage Technique for Lower Upper Pain

To relieve soreness in the upper back and increase mobility, place the balls below the thoracic spine. You can move your arms, opening and closing, going up and down, and making movements with your spine from side to side. Remember to move slowly and gently, and when the feeling is good, breathe and try to relax.

Renata Nunes's Self Massage Technique for Leg and Hip Pain

Sitting on the ground with your legs stretched out in front of you, place the balls underneath your thigh. Putting your hands behind you, press your leg down and slide the balls down your thigh. Repeat on the other leg.

You can also place the balls on the side of the hip. Release your weight slowly on the balls and feel your muscle relax. To target the quads and IT bands, place the tennis balls on the floor perpendicular to your legs and lay on top of them so the balls run across your thighs. Keeping your upper body propped up on your forearms, roll up and down to massage.