We'll show you what we think are the best exercises for a tight lower back using a massage ball in this video.
Your lower back may get tight if you're sat for a long time. If you haven't moved for any reason.
It can also get tight with a lot of the exercises, running or the high intensity stuff.
The massage ball is really great. It's an inexpensive way to increase the blood flow to the area
and that can make things feel just a little bit looser and a little bit less tight.
We're using a spiky massage ball but you can also use a tennis one which is obviously a little bit smoother.
It's just a personal preference with the spikiness or the smoothness of the ball.
My name is Claire. I'm a Physiotherapist from PhysioFit Health.
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The first of the exercise, you are going to get the ball and you're going to pop it into the lower back area.
So, you want to target muscle rather than bone. So, you've got your spine running down.
You don't want to get it onto the spine. It's just going to be a little bit sore, a bit uncomfortable.
You've got a muscle that I would suggest targeting in between the rib cage and the pelvis.
So, anywhere within that area is a pretty good place.
Now, with the ball, I'm just going to cover it with a towel so I don't mark the wall.
You want to get the ball into the lower back and then you're going to squash it against the wall.
Find where is a fairly tight area and with this one, you're just going to hold it there.
So, you can hold it there and focus on 4 or 5 really nice big deep breaths.
It's the breathe out that really taps into the relaxation of the body.
The other variation you can do with this exercise is you can start moving it around a little bit.
So, up, down, side to side, around in a circle.
Just seeing where it feels tight and feels like a good area for you to focus on.
I'd suggest 1 or 2 minutes at a time. Move on to the other side, 1 or 2 minutes and that's your first exercise.
So, the second exercise suggestion. Again, covering the ball with the towel
and squash the ball within that lower back area and squash it against the wall.
So, find an area of tightness. This time you're just going to get a little bit of movement into the body.
So, you've got your back nice and upright. It might even be leaning against the wall.
And then you're going to tuck your chin in and then peel yourself away from the wall.
Just stopping where feels a little bit tight, if you get any tightness.
And then, you're going to roll yourself all the way back up into your upright position.
So, you're breathing out as you roll yourself down. You are breathing in as you stand yourself back up again.
With the ball in this area plus the movement that you're doing, it just isolates
in and around that area where the ball is. So, it just can give like an extra stretch.
So, you've either got the option of doing this for a minute or 2 or count.
So, 2 or 3 lots of 10 roll downs is pretty good and then you can move over onto the other side.
Your third exercise suggestion. Again, you're going to take the ball,
squash it with your back against the wall. Find a tight spot.
You want to do movement but this time you are moving away from the wall.
So, you're standing nice and upright and then you are going to lean away.
So, I've got the ball on my right side, the lower back. So, I'm leaning over to my left
and then I'm standing myself all the way back up again.
So, again you've got your 2 or 3 lots of 10 repetitions if you want to do the counting.
Or you can do the time base so, you know 1 or 2 minutes at a time
and then you're going to go over onto the other side.
The fourth exercise suggestion, squash the ball against the wall, lower back.
Find that tight spot or you might have a couple of tight spots.
This suggestion, you are just going to combine a few of the movements.
So, you can lean the body over so, away from the ball and then you can bring the body forward.
And then you're going to bring yourself all the way back up into your upright position.
So, just a few combinations of movements. The variety is really what is the good thing about this.
So, you don't have to do the same combination. You can maybe lean forwards and lean to the side.
So, just really kind of searching out what the areas that do feel tight for you.
You've got your repetitions you can do, 2 or 3 lots of 10
movements that's what you're counting or you're 1 or 2 minutes at a time before moving on to the other side.
Try one of those exercise suggestions or all four of them if you want to. Just see which one really works for you.
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