8 Best Back Massagers for Relieving Aches and Tension
Our experts and fitness pros love these devices for smoothing out knots at home.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
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Skip the spa and save money with the best back massagers that will loosen 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.
Our experts across multiple Labs at the Good Housekeeping Institute test all sorts of gadgets for muscle recovery and back support, including massage guns, foam rollers, lumbar support pillows, heating pads and more. This list combines the best back massagers of 2024 of various budgets and features that impressed thousands of online customers and our fitness pros, tech experts and scientists.
It's always best to check in with your doctor if you are experiencing any back pain, which can be related to a muscle strain or in worse 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.
Bob and Brad Back Massager with Heat
Pros
- Easy-to-use buttons
- Can strap onto chairs to keep it in place
- Bi-directional movement of massage nodes
Cons
- Short battery life
No one wants to spend time figuring out a complicated device. Easily enjoy a Shiatsu-styled massage on your lower or upper back with four deep-kneading massage bumps, change the direction movements and add heat all with the touch of a button. This pillow also features a strap on the back for attaching to chairs so that you can enjoy a massage without constantly adjusting yourself or the cushion.
The massager has an hour of battery life and will auto shut-off time in 10 minutes, which is a bit shorter than other picks on this list, but it's always best to follow the product's instructions to avoid injuries or burns from the heating function.
Plus, the Amazon reviews do not disappoint. One customer was looking for a back massager to release tension between their shoulder blades and was impressed with this device: "I can feel my muscles relaxing and the tension is just melting away. It’s compact which is really convenient no matter if I want to see on the couch, chair or bed."
Type: Shiatsu massage pillow | Vibration and speed levels: 3 | Heat: Yes | Cordless: Yes | Weight: 3 lbs
Pros
- 3D Nodes provide a deep massage
- Three heat settings
- Budget friendly
Cons
- Corded
- No remote or Bluetooth app
Lean back and get comfortable with this device boasting over 16,000 five-star Amazon reviews, this high-tech, contoured pillow can be used for a back or neck massage. Similar to hands or elbows giving a massage (a.k.a. a Shiatsu massage), the four 3D nodes gently dig into achy muscles for a deep-tissue massage experience. It doesn't end there: Add heat for up to 15 minutes and stay sweat-free thanks to the breathable, mesh fabric.
One online customer said they have tried tons of back massagers, but this product excels beyond the others "I haven’t had upper back pain since I got this and I really can’t afford regular massages."
The budget-friendly price tag doesn't affect the quality of the massage, but you'll miss out on a Bluetooth app or remote control. Instead, there are only two buttons that you click multiple times to turn on the device, add heat, choose the bi-direction massage setting, adjust between three speeds and turn off the device. And while you must sit in reach of an outlet since this gadget needs to be plugged in to use, a car adapter is included if you need a back massage while sitting in the passenger seat for a long car ride.
Type: Back pillow | Vibration and speed levels: 3 | Heat: Yes | Cordless: No | Weight: 3 lbs
Hyperice Venom 2 Back Wrap
Pros
- Wrap around design allows you to sit in any position
- Three levels of heat settings
- Customizable fit
Cons
- Pricey
This 2024 Good Housekeeping Fitness Award winner doubles as a heating pad and a back massager. Our fitness pros found this device easy to use: simply adjust the compression wrap to snugly fit your torso and sit, lay or stand anywhere you'd like as this device gets to work.
Use the Bluetooth app to switch between one of three levels of heat and three vibration patterns to customize your experience and loosen stiff back muscles. With up to three hours of battery life, you can fold this wrap and stick it in your bag for vacations or long days in the office.
Type: Compression wrap | Vibration and speed levels: 3 | Heat: Yes | Cordless: Yes | Weight: 2.3 lbs
Pros
- Full-back massage
- Easy to use
- Heat function
Cons
- Too big for traveling
When your back hurts, everything hurts (or it feels like it). 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 an outlet and this massager is a bit too clunky to bring with you on-the-go, but it's an excellent option for those working from home in an uncomfortable desk chair.
Over 10,000 Amazon reviewers gave this item five stars, appreciating the relaxing heat function, ease-of-use and the power of the Shiatsu-style massage. "I use it after long days at work, and it melts away all the tension in my back and shoulders," said one customer, who called the intensity "perfect."
Type: Shiatsu chair | Vibration and speed levels: 3 | Heat: Yes | Cordless: No | Weight: 8.4 lbs
Theragun Prime
Pros
- Can be used on back muscles, legs and arms
- Therabody app can create presets
- Quality attachments
- Ergonomic design
Cons
- Pricey
- On the heavier side
Get the ultimate at-home back massage with one of our pros' favorite massage guns in the GH Institute Wellness Lab. This device includes two hours of battery life, five built-in speeds and four attachments to suit your muscles' needs and properly massage different parts of the body. For controls, you can use the button and LED indicators on the handle or connect your phone to the Therabody app for pre-made treatment routines.
"The attachments are some of the most well designed that we have seen, with the dampener attachment better for total body use and tender muscles and the cone attachment designed for a more intense moment," said Stefani Sassos, the Director of the Nutrition Lab at the Good Housekeeping Institute and a certified personal trainer. You may need some help using this gadget on your back, but the ergonomic handle is easy to hold, making it one of the best massage gun options for reaching your back muscles.
The price tag is high, 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 always follow instructions and to avoid the neck, joints, bones or nerves. If you're looking for something a bit lighter and less expensive, our pros also love the Therabody TheraGun Mini, which won a Good Housekeeping Fitness Award.
Massage guns are a bit different from traditional back massagers: Sassos says massage guns can help with muscle recovery and lymphatic drainage, while traditional back massagers are gentler and designed for muscle tension and spasms. One study suggests that percussive therapy from massage guns can reduce musculoskeletal pain symptoms, improve flexibility and increase range of motion.
Type: Percussive massage gun | Vibration and speed levels: 5 | Heat: No | Cordless: Yes | Weight: 2.2 lbs
Nekteck Shiatsu Neck and Back Massager
Pros
- 8 massaging nodes
- Bi-directional massage motions for more muscle relieve
- Car and AC adapter included
Cons
- Can fall off without using the arm straps
Sitting and sleeping with bad posture (I'm guilty of it, too!) can lead to stiffness in between the shoulder blades, neck and upper back. This Shiatsu-styled massager truly hones in on the upper back region and takes it to the next level with eight bumps with bi-directional massage motions and three speed levels that dig into muscle knots. Plus, the heat function will provide relief for back aches before it automatically shuts off in 15 minutes (but we recommend double checking that the heat turned off for your safety).
Boasting over 42,000 five-star reviews on Amazon, this device is a favorite among those looking for a deep massage that works out knots, is powerful and is comfortable to wear. "It’s increased my quality of life and overall comfort," said one reviewer, who encouraged anyone with bigger chests, neck tensions and herniated discs to buy this massager.
While customers reported that the massager is easy to set up and the simple buttons are easy to use by yourself, this is not a hands-free option. Put on your favorite movie and sit back because you'll need to put your arms through the straps to keep it in place and ensure there is pressure from the massaging bumps in your neck and upper back. The device needs to be plugged in, but it includes AC and car adapters so that you can enjoy massages while on the road — as long as you're in the passenger seat.
Type: Shiatsu neck wrap | Vibration and speed levels: 3 | Heat: Yes | Cordless: No | Weight: 3 lbs
Hyperice Hypervolt Go 2
Pros
- Good size for travel
- Budget-friendly option for a safe massage gun
- Easy to use
Cons
- No Bluetooth app
- No carrying case
This handheld device from Hyperice is our Wellness Lab's favorite massage gun for beginners. Choose from three speed levels for a percussion massage to relieve tension in the upper back muscles. If you can't reach your lower back, enlist a friend and be sure to stay away from the spine.
It's over $100 less than the Theragun and has a longer battery life, lasting you three hours rather than two. However, it's a bit less high tech with fewer attachments (only two) and does not pair with the Hyperice app like the original version of the device did.
"Small but powerful, this portable massage gun from favorite Hyperice is designed to stow in your gym bag for recovery on the go," Sassos says. There is no carrying case, but it's battery powered, approved by the TSA for carry-on bags and small in size, which is perfect for traveling in purses, totes, backpacks and duffle bags.
Type: Massage gun | Vibration and speed levels: 3 | Heat: No | Cordless: Yes | Weight: 3 lbs
Pros
- Can use on back and legs
- Helps with stretching and preventing injuries post-workout
Cons
- Not electric and requires physical movement
Post-workout routines are just as important as the workout itself (if not more!) because stretching and rolling out your muscles can help prevent injuries before it's too late.
Our fitness experts gave this muscle roller a 2024 Good Housekeeping Fitness Award and our experts loved the back-friendly molding and design of this roller. The groove along the middle of the roller protects the spine, while the soft yet firm bumps gently dig into your muscles and provide a deep massage.
One tester felt pressure in their back get released after using the Chirp wheel. "I noticed less tension in my neck while sitting at my desk, and I was able to get a nice stretch in my back,” the person said.
Type: Muscle roller | Vibration and speed levels: 0 | Heat: No | Cordless: Yes | Weight: 1.6 lbs
How we chose the best back massagers
Our experts are currently testing more devices and will be updating with more information and details as soon as possible. In the meantime, we highlighted picks from the GH Institute's Fitness and Tech Labs' favorites and combined those with highly-rated back massagers from reputable brands.
How to choose a back massager
To find the best back massagers, we honed in on a few key features:
✔️ Type: Consider the type of massage a device can deliver and in what area of the body it massages. 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," says Sassos. 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.
✔️ Safety mechanisms: 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.
Why trust Good Housekeeping?
The experts in the Good Housekeeping Institute Fitness and Tech Labs have experience testing, researching and evaluating all sorts of products, from the latest electronic gadgets to the best massage guns.
Isabella Cavallo is the Assistant Commerce Editor at the GH Institute. She has experience writing product roundups and reviews of tech gadgets and pillows including Garmin and Apple watches, the Sony WH-1000XM5 headphones and lumbar support pillows. Covering all things shopping on a daily basis, Cavallo knows how to spot a high-quality product that's worth your money.
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.
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.
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