Everyone deals with aches and pains, but not everyone has the time or cash for a professional massage. Here are 11 messages you can do to yourself that will leave you feeling so good.

You can do some with your hands only, while others require the aid of a tennis ball or foam roller — but all are super easy and only take a few minutes, no professional required.

1. If your feet are killing you:

The best part about this move is you can do it under your desk without interrupting whatever you’re doing. You can use a regular tennis ball, but Silbar recommends a spiked ball like this one, which will leave you feeling airy on your feet.

Here’s how to do it:

  • While sitting, step on the ball with a bare or socked foot and roll back and forth from heel to toe with firm pressure — but don’t try to flatten the ball completely.
  • If anywhere feels particularly painful or tender, work those knots out by rolling in small circles.

If you need more pressure: Do while standing instead of sitting.

2. If you suffer from tension headaches:

This will relieve tension in your neck and head often caused by crappy postures — like when you crane your neck while texting or push your head forward when slumping at a desk.

Here’s how to do it:

  • Lie on your back with your legs bent.
  • Holding a tennis ball in each hand between your thumb and forefinger, rest your hands behind your head so the tennis balls are on either side of the base of your skull.
  • Alternate between shaking your head from side to side, then tucking and lifting your chin.

3. If PMS is making your lower back hurt:

This will help the tenderness and pain you get in your lower back before and during your period due to inflammation.

Here’s how to do it:

  • Lie on your back with your legs bent and feet firmly planted on the ground.
  • Place two tennis balls under your lower back around where your sacrum — the large, triangular bone at the base of the spine — meets your hip bone.
  • Raise and lower your hips, kneading the area with the tennis balls.

4. If you have a tight, painful jaw in the morning:

Clenching when you’re stressed can give you a headache and a sore jaw. Do this right when you wake up or when you’re feeling anxious.

Here’s how to do it:

  • Using the pads of your fingertips, press up under your cheekbones, starting at the apples of your cheeks.
  • Open and close your mouth as you press up into your cheekbones.
  • Do this all the way back, following an imaginary beard line.
  • When you reach your sideburns, press your thumb under your jawbone and pull your fingertips down the side of your face.
  • Repeat movement along your jaw, moving toward your chin.
  • Finally, grab chin and pull the skin down between your thumbs and fingertips.

5. If your knees get sore from sitting at a desk all day:

This will work out the bound connective tissue fibers called fascia — aka what you probably think of as knots — that form when your legs are bent for too long.

Here’s how to do it:

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