Using this back massager and stretcher is easy. Just lie on it and adjust your position to feel the stretch and massage. You can use it at different angles to target various parts of your back. When using it in the car, make sure you're parked safely. For office use, take short breaks and use it under your back while sitting. In the gym, use it after a workout to relax your muscles. At home, you can use it anytime you want to unwind. As for maintenance, simply wipe it with a clean, damp cloth regularly. Avoid using harsh chemicals. If you have any medical conditions, it's best to consult your doctor before using this device.