One of my favorite things to introduce my patients with low back pain to is this simple way to get tension out of tight tissues in the low back. There are a lot of fancy ways to use rollers and stretches and sometimes it's best just to take a simple ball and put it on the wall!
This is pretty easy but here are a couple suggested steps:
1) put ball on wall, lean against it, not directly on your spine but about 3 fingers to either side.
2) MOST IMPORTANT PART: which ever side you are working on, turn your body about 45 degrees in that direction e.g. if you're working on the left side, rotate your body 45 degrees to the left side.
Note: even if your low back pain is on one side, I suggest checking in on both sides
3) Optional, slightly flex forward and press that musculature into the ball.
4) You can roll around and search for tight muscles/ sensitive tissues and keep the ball moving, OR you can press the ball into certain areas for 1-2 sec at a time.
It's a simple strategy to help improve low back pain and I hope it helps out!
