👀If you are experiencing lower back pain, it is very likely your QL (Quadratus Lumborum) is flared up. The QL connects the pelvis to the spine. Due to our constant computer sitting and bad postural habits, our QL picks up a lot of stress, leading to decreased blood flow to the region, leading to adhesions in the muscle, which will most likely lead to spasms.-
📱Your QL tightness is also likely accelerated by your kyphosis (rounded shoulders), because we are always looking at our screens. This causes us to shift our neck forward, becoming our whole bodyweight forward, which forces the smaller muscles of our lower back (multifidi, erector spinae, and our QLs) to work extra hard to pull us back into better alignment.-
❗️Releasing your QL with a mini ball is key pre or post workout to increase hip mobility and decrease low back tightness, leading to overall BETTER MOVEMENT! I also like to include hip circles (as shown) to unlock the hip and break up additional adhesions.-
📝How to:
1️⃣Grab a small to medium size ball and run it along your lower back region next to your spine.
2️⃣You will most likely feel a trigger point or spot of tightness. That is where you will put the back.
3️⃣Lay down on it and put as much pressure as possible into the ball.
4️⃣HOLD for 30-60 seconds until it releases slightly.
5️⃣Then you start your hip circles while staying on the ball. About 10-15 each direction will suffice.
6️⃣Spend 2-3 minutes on each side, and you will thank me! Enjoy the pain!-
