In this video, we’ll show you the best exercises for a tight lower back using a massage ball. Using a massage ball can be super quick and easy, which is great if you find you’ve not got much time during the day. Try these exercises out if you’re finding your low back feels tight and see how you do.

Watch the video or read more below:

Here are the Best Exercises for a Tight Lower Back using a Massage Ball:

 

Exercise #1: Squash Against the Wall

Best Exercises for a Tight Lower Back using a Massage Ball: Squash Against the Wall

This one has two variations to try out. Squash the ball with your lower back against the wall (cover it with a towel if you don’t want to mark the wall) and then:

Variation #1: Hold & Breathe

Best Exercises for a Tight Lower Back using a Massage Ball: Variation #1: Hold & Breathe

Take 4-5 big deep breaths. It’s the breath out that targets the body’s relaxation to focus mainly on that part of the breathing cycle. Then try the other side.

Variation #2: Move Up & Down/Side-to-side/Around in a Circle

Move the ball around – up-down, side-to-side, or around in a circle.

Aim: 1-2 minutes. Try the other side.

Exercise #2: Squash Against the Wall & Lean Forward

Best Exercises for a Tight Lower Back using a Massage Ball: Squash Against the Wall & Lean Forward

Squash the ball with your lower back against the wall (cover it with a towel if you don’t want to mark the wall). This time you’re bringing the upper body forwards or rolling down, before returning to the start position. Breathe out as you roll yourself down and breathe in as you stand yourself back up again.

Options:

  • Time: 1-2 minutes
  • Counting: 2-3 x 10 repetitions

Try the other side.

Exercise #3: Squash Against the Wall & Lean Sideways

Best Exercises for a Tight Lower Back using a Massage Ball: Squash Against the Wall & Lean Sideways

Squash the ball with your right side of the lower back against the wall (cover it with a towel if you don’t want to mark the wall). Slowly lean your upper body to the left, aiming for a stretch on the right side, and then return to the start position. Breathe out as you lean to the side and in as you return to the start position.

Options:

  • Time: 1-2 minutes
  • Counting: 2-3 x 10 repetitions

Try the other side.

Exercise #4: Squash Against the Wall & Combine Movements

Best Exercises for a Tight Lower Back using a Massage Ball: Squash Against the Wall & Combine Movements

You’re going to combine some of the movements we’ve discussed above for this one. Squash the ball with your right side of the lower back against the wall (cover it with a towel if you’d like). Lean the body to the left and then bring the body forwards before returning to the start position.

Options:

  • Time: 1-2 minutes
  • Counting: 2-3 x 10 repetitions

Try the other side.

 

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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