You have probably struggled with "knots" in your back muscles from time to time. This tip works great for getting those knots out. It's cheap, it's easy, and you don't need a helper. I have found that it's best to do this for at least a full minute, twice a day or more until the pain is gone. Also, right before bedtime is a great time to work out the "kinks" in your back -- it will help you get a better night's sleep.