Lower Back Pain:
Causes, Treatments, and Relief Exercises

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

People involved in physically demanding work or activities often experience discomfort in the lower back. The primary causes are magnesium deficiency, muscle restriction, subluxation, and chronic inflammation.

This article explores these causes and provides effective non-surgical treatments and preventive strategies.

Ready to address lower back pain and find relief? Discover how the TitaniumPhysique Program can help.  Yes, I’m ready to relieve pain .

Article Summary

• Root Causes: Magnesium deficiency, muscle restriction, subluxation, and chronic inflammation are the primary causes of lower back pain.
• Injuries: Herniated Disc, Muscle Strain, Ligament Sprain, Sciatica, SI joint pain.
• Symptoms: Stiffness or pain when bending, twisting, or standing up; discomfort in the lower back after prolonged sitting or standing; radiating pain down one or both legs; muscle spasms in the lower back, glutes, or hamstrings.
• Treatment: Use self-myofascial release (SMR) exercises to massage and keep the lower back, glutes, and hamstring muscles pliable. SMR can provide instant relief for chronic lower back pain.
• Traditional Relief Options: Often alleviate symptoms without addressing the root cause. Holistic solutions like the TitaniumPhysique Pain Relief Program can help fix and prevent lower back pain issues.

Table of Contents:

1. Causes
2. Injuries and Symptoms
3. Treatment & Prevention
4. How to Fix Root Cause
5. Relief Exercises

Causes of Lower Back Pain

In this section, we’ll cover the root causes, spine and muscle issues, and general factors contributing to this condition.

Root Causes

Root Cause #1: Magnesium Deficiency

Around 70 to 80% of people in the U.S. are magnesium deficient, which has significant implications for muscle health, particularly in the lower back.

Magnesium is essential for muscle relaxation, while calcium promotes muscle contraction. When magnesium levels are low, muscles tend to remain tense, which can strain tendons, overburden ligaments, and cause inflammation and pain in the lower back.

Approximately 40% of the body’s magnesium is stored in muscles. Low magnesium levels can lead to muscle twitching, cramps, and spasms—signs of imbalance that can contribute to lower back issues.

Additionally, magnesium dissolves excess calcium, preventing the calcification of soft tissues that can lead to hardened muscles, tendons, and ligaments.

A magnesium deficiency directly contributes to inflammation, as conditions like tendonitis are often linked to an inflammatory process that magnesium helps control.

As noted in The Magnesium Miracle by Carolyn Dean, MD, ND, factors like intense exercise, physical labor, caffeine, stimulants, diuretics, stress, and dehydration all contribute to magnesium depletion.

For individuals engaged in demanding physical activities or occupations, it's important to actively replenish magnesium in the body.

Root Cause #2: Muscle Restriction

With the body deficient in magnesium, the lower back support muscles—including the psoas, spinal erectors, quadratus lumborum, gluteus medius, and hamstrings—are more likely to become tense, lose elasticity, and contract over time.

This condition, known as muscle restriction, occurs when muscle fibers become inelastic, tight, shortened, knotted, or tender and can no longer relax fully.

Muscle restriction often results from activities involving bending, lifting, prolonged sitting, or repetitive movements that overstretch and overuse these muscles.

When restricted, these muscles shorten and tighten, creating excess tension on tendons and joints in the lumbar spine and pelvis. This tension leads to inflammation, strain, and pain in the lower back.

Learn more about musculoskeletal pain prevalence in our 2024 analysis.

Root Cause #3: Subluxation

Restricted lower back and supporting muscles pull tightly on the joints, and over time, this can cause these joints to shift out of their normal alignment. This condition, known as subluxation, affects both joint positioning and the nervous system.

For lower back pain, restricted muscles in the lumbar region and pelvis place pressure on the vertebrae, resulting in misalignment in the lumbar spine. This misalignment can lead to discomfort and even sharp nerve pain as the shifted vertebrae compress surrounding nerves.

In addition to nerve compression, misaligned vertebrae contribute to inflammation in the surrounding ligaments and spinal discs, causing ongoing pain and stiffness in the lower back.

If left uncorrected, subluxation can lead to chronic lower back pain and may develop into a long-term inflammatory condition.

Root Cause #4: Chronic Inflammation

As with muscle restriction and subluxation, chronic inflammation can develop in the lower back and supporting muscles, as well as in the lumbar spine, contributing to persistent pain.

Initially, this inflammation is acute, meaning it causes temporary pain as the body tries to heal strained tissues.

While the body can often resolve minor strains, allowing pain to subside, unresolved muscle restriction and subluxation in the lumbar spine can lead to inflammation that lasts for three months or more, transitioning into a chronic condition.

Chronic inflammation is a state in which the body’s natural healing response is impaired. This ongoing inflammatory process prevents the repair of injured muscles, tendons, and ligaments, leading to persistent lower back pain.

If left untreated, chronic inflammation in the lumbar spine can become degenerative, potentially causing long-term deterioration of spinal structures in the lower back.

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Besides muscle strain, various medical conditions can cause back issues. Here is an article from the National Institute of Health (NIH) on medical conditions that cause back pain.

Spine and Muscle Issues

Lumbar Spine

The lumbar spine is the lower section of the spinal column, located between the thoracic spine and the sacrum.

It consists of five vertebrae (L1–L5) that provide strength and stability for the lower back and support much of the body’s weight.

The lumbar spine is more mobile than the thoracic spine, allowing for bending and twisting movements, which makes it prone to strain and injury, especially under the influence of restricted lower back and supporting muscles.

A photo of the spine anatomy is available below.

Lower Back and Supporting Muscles

The following lower back and supporting muscles are listed in order of their significance in contributing to lower back pain. When these muscles become restricted, they create tension, strain, and discomfort in the lower back.

• Quadratus Lumborum (QL): The quadratus lumborum is located in the lower back, originating from the iliac crest (top of the hip) and inserting onto the lumbar vertebrae and the lower ribs. This muscle stabilizes the lumbar spine and pelvis, and when restricted, it can lead to lower back stiffness and pain, particularly during side bending or twisting motions.
• Spinal Erectors: The spinal erectors are a group of muscles that run along the spine, extending from the lower back to the upper back. They originate at various points along the pelvis and vertebrae and insert along the ribs and cervical spine. When tense, these muscles restrict flexibility in the lower back, creating strain and discomfort, especially after prolonged sitting or improper posture.
• Psoas Muscle: The psoas is a deep muscle that originates from the lumbar vertebrae and inserts onto the femur. It plays a key role in stabilizing the lower back and connecting the spine to the legs. A restricted psoas can contribute to lower back pain by pulling on the lumbar vertebrae, especially during standing and hip flexion movements.
• Gluteus Medius: The gluteus medius originates from the outer surface of the ilium (hip bone) and inserts onto the femur. This muscle helps stabilize the pelvis and lower back, especially during walking and single-leg activities. Tightness in the gluteus medius can place additional stress on the lumbar spine, leading to pain and discomfort.
• Hamstrings: The hamstrings are located at the back of the thigh, originating from the ischial tuberosity (sit bones) and inserting onto the tibia and fibula. Restricted hamstrings can pull on the pelvis and lower back, reducing flexibility and leading to strain and tension in the lumbar spine.

General Causes

1. Sports or Physical Activities: Regular physical activities, especially those involving heavy lifting, repetitive movements, or high-impact sports, can place stress on the lower back and supporting muscles, leading to strain and discomfort.
2. Sudden Impact to the Spine: Incidents like car accidents or sports injuries can exert a sudden force on the spine, leading to trauma in the lower back muscles, ligaments, and vertebrae. This impact can cause acute pain and, if untreated, long-term lower back issues.
3. Lifestyle Factors (e.g., Occupation): Occupations that require prolonged sitting, standing, or lifting can place significant strain on the lower back. These repetitive stresses may lead to muscle tightness and chronic discomfort.
4. Neck and Upper Back Issues: Issues in the neck and upper back can lead to compensatory strain in the lower back, as the spine attempts to maintain balance and alignment.
5. Sleeping Position: Poor sleeping positions or inadequate pillow support can strain the lower back, leading to morning stiffness or persistent pain. Proper spinal alignment during sleep is crucial for lower back health.
6. Lumbar Support: Lack of lumbar support while sitting or sleeping can cause the lower back to slump or arch excessively, creating strain and discomfort over time. A lumbar support pillow can help maintain a neutral spine position.
7. Bad Posture: Poor posture, particularly during sitting or standing, can strain the lower back and supporting muscles. Over time, this strain can lead to pain and stiffness.

The images below illustrate the lumbar spine and muscles mentioned earlier.

The "X" indicated in the images are where trigger points in the tissue tend to occur. Trigger points, known as muscle knots, are small, hyperirritable spots within a muscle. They cause tenderness and discomfort.

Injuries and Symptoms

Acute Pain of the Vertebrae, Ligament, Disc, and Nerves

Acute lower back pain often results from subluxation caused by sudden strain, which may be triggered by strenuous physical activities, poor posture, or an unexpected impact.

Subluxation occurs when restricted lower back and supporting muscles pull on the lumbar vertebrae, causing them to shift out of alignment, resulting in sharp, localized pain in the lower back.

This acute pain can also be linked to specific injuries, each with distinct symptoms:

• Herniated Disc: This occurs when the soft inner core of a spinal disc pushes through its outer layer, often due to overuse or sudden strain. Acute symptoms include sharp, radiating pain in the lower back that may extend down the leg, numbness or tingling in the leg, and difficulty standing or moving without pain.
• Ligament Sprain: A sprain in the lower back ligaments often results from twisting or overstretching, causing small tears in the tissue. Symptoms include localized pain, swelling, and tenderness in the lower back, along with increased pain when bending or twisting.
• Sciatica: Sciatica is caused by irritation or compression of the sciatic nerve, which runs from the lower back down each leg. Acute sciatica symptoms include sharp or burning pain radiating from the lower back down one leg, muscle weakness, and numbness or tingling in the leg.
• SI Joint Pain: The sacroiliac (SI) joint, located where the spine meets the pelvis, can become inflamed or misaligned, often due to repetitive movements or impact. Acute symptoms include pain in the lower back and buttocks, stiffness, and a feeling of instability when standing or walking.

Additional symptoms of acute lower back pain include:

• Localized Pain: Sharp pain, especially when bending, lifting, or standing up.
• Burning Sensation: A burning sensation in the lower back.
• Tenderness and Swelling: Heat, redness, and tenderness around the injured area.
• Throbbing: Pulsating discomfort, especially with movement or pressure.

This type of pain is typically an inflammatory response as the body attempts to repair the misalignment or tissue injury.

Acute inflammation usually lasts from a few days to a few weeks, during which rest and proper care can help alleviate pain and support healing.

Chronic Pain

Chronic lower back pain is characterized by ongoing tension, strain, and a dull ache, often resulting from prolonged restriction in the lower back and supporting muscles.

Over time, muscles such as the quadratus lumborum, spinal erectors, psoas, gluteus medius, and hamstrings become restricted, contributing to persistent discomfort and limited mobility in the lower back.

Key symptoms of chronic lower back pain include:

• Tension: Chronic tension in the lower back muscles creates a feeling of tightness, often exacerbated by prolonged sitting or standing. This tension can worsen with stress or physical strain.
• Strain and Discomfort: Restricted lower back and supporting muscles lead to strain and discomfort. Poor posture, strenuous activities, and improper sleeping positions can intensify this strain, making it difficult to move freely and increasing pain during bending or lifting.
• Radiating Pain or Numbness: Chronic restriction and inflammation may irritate surrounding nerves, causing radiating pain or numbness that can extend into the glutes and legs.
• Dull and Persistent Ache: Unlike acute pain, chronic lower back pain presents as a constant, dull ache that doesn’t easily subside. This ache can make standing or sitting for long periods uncomfortable, affecting daily activities and overall quality of life.

Chronic lower back pain develops when inflammation and muscle restriction persist for three months or more, creating a cycle of discomfort that becomes harder to resolve without addressing the root causes.

Treatment and Prevention

Summary of Treatments:

1. Heat and Cold Therapy: Applying heat can relax tight muscles, improve circulation, and reduce discomfort in the lower back. Cold therapy is helpful for acute injuries causing a burning sensation, as it reduces inflammation and numbs the area to relieve pain.
2. Short-Term Relief Options: Supplements, pain relievers, and supportive tools like kinesiology tape can offer temporary relief but may not address the root causes of lower back pain.
3. Self-Myofascial Release (SMR): Self-massage exercises can keep lower back muscles pliable, releasing restrictions and easing tension in spine and joints.
4. Holistic Treatment: The TitaniumPhysique Program provides an approach to treating and preventing lower back issues by focusing on reducing inflammation, restoring magnesium levels, and relieving muscle restrictions. Ready to get started?  Yes, I'm ready to heal my back .

Heat and Cold Therapy

Heat Therapy

Heat therapy is effective for relaxing tight muscles in the lower back, promoting blood flow, and reducing pain. This approach is particularly beneficial for managing chronic tension and discomfort in the lower back.

To apply heat therapy:

• Use a heating pad, warm towel, or hot water bottle on the affected area of the lower back.
• Apply heat for 15-20 minutes, two to three times a day.
• Avoid applying heat directly on the skin for extended periods to reduce the risk of skin irritation.

By increasing blood circulation to the lower back muscles, heat therapy can help alleviate muscle tension, ease tightness, and provide relief from discomfort.

Cold Therapy

Cold therapy is beneficial for acute lower back injuries that cause a burning sensation or sharp pain. Cold helps reduce inflammation and numbs the area, providing temporary pain relief.

When using cold therapy:

• Use a cold pad or ice pack on the affected area, ensuring it’s cool enough to ease the burning sensation but not too cold to cause muscles to contract and tighten.
• Wrap the cold pad in a towel to avoid direct skin contact.
• Apply cold therapy for 15-20 minutes, with breaks in between applications.

Cold therapy helps numb the pain, relieve swelling, and ease inflammation, making it an effective approach for acute lower back pain and injuries.

Short-Term Options: Pros and Cons

Joint Supplements & Health Vitamins

• Pros: Joint supplements containing ingredients like Methylsulfonylmethane (MSM) and Chondroitin can support joint health. When taken consistently, they may help improve the overall health of the lumbar spine and lower back.
• Cons: In many cases, supplements like MSM, Chondroitin, Turmeric, and Fish Oil don’t significantly relieve chronic lower back pain. These supplements also don’t address the root causes, such as muscle restriction. Studies have found that some of these supplements may not have a substantial effect on chronic joint pain.

Painkillers (NSAIDs)

• Pros: Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce inflammation and offer temporary relief from lower back pain, especially during acute flare-ups.
• Cons: Painkillers address pain symptoms without tackling the underlying causes of lower back discomfort. Long-term NSAID use may lead to side effects, including gastrointestinal and kidney issues, making them less ideal for chronic pain management.

Joint Injection (Cortisone Shot)

• Pros: A cortisone shot involves injecting a steroid medication directly into the affected joint or area of pain. It provides significant short-term relief by reducing inflammation and pain, often lasting between a few weeks to several months. It can be especially helpful for acute flare-ups.
• Cons: The relief is temporary, and symptoms often return once the effects of the steroid wear off. Repeated cortisone injections can lead to potential risks such as weakened tendons, cartilage damage, joint infection, or nerve injury.

Topical Anti-Inflammatory Remedies (Oil, Cream, Spray, Gel, Poultices)

• Pros: Topical products with anti-inflammatory ingredients (e.g., MSM) can offer localized relief. They’re convenient for targeting sore areas and provide quick relief for minor discomfort.
• Cons: For chronic lower back issues lasting more than three months, these topical solutions may provide limited, short-term relief and don’t address underlying muscle restriction. Frequent reapplication is often needed to maintain their effects.

Strength and Physical Therapy

• Pros: Strengthening exercises improve stability, mobility, and overall health of the lumbar spine and lower back. Physical therapy may also help correct posture and alignment, reducing the risk of recurring pain.
• Cons: Without addressing chronic muscle restriction, physical therapy alone may be insufficient to prevent or manage persistent lower back pain. Some exercises may increase discomfort if underlying issues, like muscle tightness, aren’t first resolved.

Manual Therapy (Massage, Cupping, Dry Needling)

• Pros: Manual therapies, such as massage, cupping, and dry needling, can effectively relieve lower back tension by targeting tight muscles and knots. These techniques increase blood flow, reduce pain, and improve flexibility.
• Cons: Achieving lasting results often requires multiple sessions, which can be costly. Some may find deep-tissue work uncomfortable, and for chronic lower back tension, frequent treatments are typically necessary to maintain relief.

Vibrating Massagers

• Pros: Vibrating massagers offer at-home convenience and can temporarily relax tight muscles in the lower back, providing relief from tension and discomfort.
• Cons: Vigorous vibration may cause chronically tight muscles to tense further, as restricted muscles may not effectively absorb the vibration. For many, vibrating massagers may increase tightness, making them unsuitable for chronically tense lower back muscles.

Kinesiology Tape Therapy

• Pros: Kinesiology tape can provide support and stability to the lower back, reducing strain on overworked muscles. It can also improve posture, especially during recovery from an injury.
• Cons: Taping alone doesn’t address the underlying causes of the condition and may only mask symptoms temporarily. Over-reliance on tape could reduce muscle strength or create dependence on external support.

Pain Relief Patches

• Pros: Medicated patches with anti-inflammatory ingredients target pain directly, offering temporary relief for lower back pain. Some non-medicated options promote natural pain relief through warmth or support.
• Cons: These patches primarily address symptoms rather than the root issues of chronic lower back tension. Long-term use may cause side effects, and over-reliance can delay treatment of the underlying causes.

Stretching Therapy

• Pros: Stretching helps improve flexibility in the lower back and supporting muscles, relieving tension and increasing blood flow. Regular stretching can be beneficial in reducing pain and improving posture.
• Cons: While stretching can provide temporary relief, it doesn’t fully address the root causes of chronic lower back pain. Improper stretching techniques may worsen muscle strain, especially in already tight muscles.

Spine Health: Chiropractic and Home Remedies

Chiropractic Treatment for Acute Spine Injuries

If the lower back pain is acute—causing sharp and sudden pain that restricts your mobility—there are several steps you can take to recover faster and prevent the condition from becoming chronic.

1. Seek a Chiropractor: Find a local chiropractor to adjust and correct subluxation in the lumbar spine. Gonstead chiropractors are highly recommended due to their precise approach to spine health. They typically perform an x-ray to locate subluxations before adjustments, which helps prevent further complications.
2. Adjustment Plan: Most individuals need 2-3 chiropractic adjustments to correct lumbar subluxations. The chiropractor will assess your condition and recommend a personalized treatment plan.
3. Post-Adjustment Walks: Walk for 10 minutes after getting your lower back adjusted. This helps train the vertebrae to stay in place instead of shifting back to a position that causes pain.
4. Spinal Decompression: For cases involving a herniated disc, spinal decompression can provide relief. Herniations often occur in the L4-L5 and S1 vertebrae. Decompression relieves pressure on the discs, reducing pain and preventing further degeneration.
5. Massage Therapy: Deep tissue massage on the lower back and supporting muscles—including the spinal erectors, quadratus lumborum, psoas, gluteus medius, and hamstrings—can release tension and restore muscle elasticity. Work with a therapist experienced in treating athletes or weightlifters for best results.

Home Remedies for Acute Pain

In addition to professional chiropractic care, these home remedies can support recovery from lower back pain:

1. Alternate Sitting and Standing: If your work involves prolonged sitting, consider using a standing desk. Alternate between sitting and standing every 30 minutes to engage the glutes and spinal erectors, preventing them from becoming weak.
2. Lumbar Support: Use a lumbar support pillow while sitting or sleeping to maintain a neutral spine. This reduces strain on the lower back muscles and prevents overstretching during prolonged periods of inactivity.
3. Avoid Strenuous Activities: During acute pain, avoid activities that put tension on the lower back. Resume exercises only after the acute symptoms have resolved.
4. Daily Walks: Walk for at least 30 minutes daily. Walking promotes blood flow, delivers nutrients to the muscles, and stabilizes the spine. Avoid high-impact activities like jogging or running if they exacerbate pain.
5. Strengthen Supporting Muscles: Once acute symptoms subside, focus on strengthening the abs, spinal erectors, glutes, and hip flexors. Start with gentle exercises and ensure your spine is stable before increasing intensity.

Maintaining a Healthy Lower Back and Preventing Relapse

Preventing lower back pain involves two key steps: [1] maintaining a healthy spine and [2] ensuring the lower back and supporting muscles remain pliable.

1. Regular Chiropractic Check-Ups: Regular adjustments can help maintain proper spine alignment, preventing new subluxations caused by daily stress or poor posture.
2. Self-Myofascial Release (SMR): Incorporate SMR exercises to keep lower back and supporting muscles pliable. These exercises relieve tension and prevent the muscles from becoming tight, reducing the risk of relapse.

By addressing both spinal alignment and muscle health, you can create a strong foundation for long-term lower back health.

How to Fix the Root Causes of Lower Back Pain

The TitaniumPhysique Program

The TitaniumPhysique Program is designed to address the root causes of muscle and tendon issues in the lower back, focusing on reducing inflammation, restoring magnesium levels, and relieving muscle restrictions to heal and prevent lower back pain.

This program was developed through extensive research on musculoskeletal pain and disorders, combined with professional expertise in wellness and fitness coaching.

It provides a targeted approach for those experiencing lower back pain related to physical activities or demanding occupations.

Overview of the Program:

1. Reduce Inflammation: Accelerate the healing process in the lower back by targeting and reducing chronic inflammation that contributes to persistent pain.
2. Supplement with Magnesium: Replenish magnesium levels to relax muscles, reduce inflammation, and prevent calcification of tendons and ligaments, ensuring optimal muscle and tendon health.
3. Massage Lower Back and Supporting Muscles: Utilize myofascial release tools such as massage balls, rollers, and other targeted devices to release tension and tightness in muscles like the psoas, spinal erectors, and gluteus medius. This step provides immediate relief.

Ready to address the root causes of your pain?  Yes, I’m ready to relieve pain .

Self-Myofascial Release for Lower Back Pain

Self-myofascial release (SMR) is an effective technique for relieving chronically tight lower back and supporting muscles, helping to reduce strain, enhance mobility, and improve overall lower back function.

By applying targeted pressure to specific points in the fascia—the connective tissue around muscles—SMR encourages restricted muscles to relax, reducing discomfort and restoring flexibility.

Recommended Tools:

1. PSO-Rite: Ideal for targeting deeper muscles such as the psoas, lumbar erectors, and quadratus lumborum.
2. Acumobility Roller: Effective for the erector muscles along the spine, providing relief and improving mobility along the entire lower back.
3. Massage Ball: Perfect for releasing tension in the gluteus medius and surrounding areas.
4. Foam Roller: Works well for the piriformis muscle.
5. Medicine Ball: Highly effective tool for targeting and massaging the hamstrings effectively.

These tools are durable, affordable, and offer accessible solutions for ongoing pain management in the lower back.

Treatment and Relief Exercises

Performing targeted self-myofascial release (SMR) exercises is a highly effective way to relieve lower back pain.

These exercises focus on key areas prone to restriction, such as the psoas, spinal erectors, gluteus medius, and hamstrings, providing immediate relief.

It’s important to perform these exercises correctly to achieve the best results, experience lasting relief, and prevent further injury. For detailed video guidance, get access to the TitaniumPhysique Program.

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Exercise #1: Psoas Muscle

Massage the Psoas Muscle with a PSO-Rite:

1. Setup: Lie on your stomach with the PSO-Rite positioned under your psoas muscles, located just above the hip bone and slightly toward the center of your abdomen.
2. Apply Pressure: Gently relax your body weight onto the PSO-Rite, allowing it to press into the psoas muscles. Hold this position for 2-3 minutes, breathing deeply to encourage the muscle to release.
3. Shift and Adjust: Slowly shift your position slightly to target different points along the psoas. Pay attention to any tight or tender areas and focus on those for longer holds.
4. Target Trigger Points: Pause and hold pressure on areas where you feel significant tightness or tenderness, allowing the muscles to relax. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the psoas muscle.
5. Routine: Perform this exercise once a day to relieve tension in the psoas. For faster relief, increase to twice a day, in the morning and evening.

In the photo below, I demonstrate how to treat the psoas muscles using a PSO-Rite.

Exercise #2: Lumbar Erectors and Quadratus Lumborum

Massage the Lumbar Erectors and Quadratus Lumborum with a PSO-Rite:

1. Setup: Lie on your back with the PSO-Rite positioned under the lumbar region, just above the pelvis, targeting the lumbar erector muscles and quadratus lumborum.
2. Apply Pressure: Gently relax your body weight onto the PSO-Rite, allowing it to press into the lumbar erectors and quadratus lumborum. Hold this position for 3-5 minutes, breathing deeply to help release tension.
3. Shift and Adjust: Slowly shift your position slightly to target different points along the lumbar muscles and the quadratus lumborum. Focus on areas that feel tight or tender.
4. Target Trigger Points: Pause and hold pressure on any areas where you feel significant tightness or tenderness, allowing the muscles to relax. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the lumbar erectors and quadratus lumborum.
5. Routine: Perform this exercise once a day to relieve tension in the lumbar erectors and quadratus lumborum. For faster relief, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the lumbar erectors and quadratus lumborum using a PSO-Rite.

Exercise #3: Spinal Erectors

Massage the Spinal Erectors with an Acumobility Roller:

1. Setup: Lie on your back with the Acumobility Roller positioned under the spinal erectors, starting in the lower back.
2. Apply Pressure: Gently relax your body weight onto the roller, allowing it to press into the spinal erectors. Hold this position for 2-3 minutes, breathing deeply to encourage the muscles to release.
3. Roll Slowly: Gradually roll the Acumobility Roller along the spinal erectors, moving from the lower back upward to the middle back. Focus on tight or tender areas and roll slowly to avoid strain.
4. Target Trigger Points: Pause and hold pressure on any areas where you feel significant tightness or tenderness, allowing the muscles to relax. The "X" shown in the image below marks the common locations where tension and trigger points typically develop along the spinal erectors.
5. Routine: Perform this exercise once a day to relieve strain in the spinal erectors. For quicker relief, increase to twice a day, in the morning and evening.

In the photo below, I demonstrate how to treat the spinal erectors using an Acumobility Roller.

Exercise #4: Gluteus Medius

Massage the Gluteus Medius with a Massage Ball:

1. Setup: Stand with your back against a wall and place a massage ball between the wall and the gluteus medius, located on the upper outer part of your buttock.
2. Apply Pressure: Lean into the ball, allowing it to press into the gluteus medius. Hold this position for 2-3 minutes, breathing deeply to encourage the muscle to relax.
3. Move Slowly: Shift your body slightly to target different points in the gluteus medius. Focus on tight or tender areas, using slow, controlled movements to apply pressure.
4. Target Trigger Points: Pause and hold pressure on any areas where you feel significant tightness or tenderness, allowing the muscles to release. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the gluteus medius.
5. Routine: Perform this exercise once a day to relieve tension in the gluteus medius. For quicker results, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the gluteus medius using a massage ball.

Exercise #5: Hamstrings

Massage the Hamstrings with a Medicine Ball:

1. Setup: Sit on the floor with the medicine ball positioned under the sit bone area (ischial tuberosity).
2. Apply Pressure: Use your hands to support your weight as you gently press your hamstrings against the medicine ball. Focus on the inside and outer parts of your thigh to target both hamstring muscles.
3. Roll Slowly: Gradually roll the medicine ball along the length of the hamstrings, starting from the sit bone and working your way down to just above the knee joint.
4. Target Trigger Points: Pause and hold pressure on any areas where you feel significant tightness or tenderness, allowing the muscles to relax. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the hamstrings.
5. Routine: Perform this exercise once a day to relieve tension in the hamstrings. For quicker results, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the hamstrings using a medicine ball.

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