An adjustable massage apparatus with: a body, a back panel, and at least two shoulder straps, the back panel has at least one massage apparatus and a substantially rigid material that is at least 1 mm thick, the massager apparatus has at least two massage heads which are retained on the back panel inside at least one tunnel, each of the massage heads are fixed on a band to provide the massage head on the band and moving in the tunnel which is substantially the same width as each of the massage heads.