# Lower Back (Quadratus Lumborum) Soft Tissue Release Use tennis balls, trigger point balls or hockey balls to mobilise and release the soft tissues in the Quadratus Lumborum in the lower back. Doing so can help the back move more freely which in turn can take the pressure off the hips (reducing hip and back pain) and the knees (reducing knee discomfort). When the QL is restricted this can mean that other areas in the body have to compensate. In addition, if there is trouble with this muscle then it may cause pain when turning in bed, when standing upright or when coughing and sneezing. ## Using a single tennis ball <iframe width="390" height="230" src="https://www.youtube.com/embed/xJGYfDZEPrg" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back, feet flat on the floor and knees bent. 2. Place 1 tennis ball just above your pelvis (and below your ribs) around 3-4 inches to the right or left of your spine. You will notice that there is a 'dip'. You will want to place the ball in that dip. 3. Then ease into the ball but lengthening the leg of the side that the ball is placed and roll over slightly ONTO the ball. 4. Breathe! 5. You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. You should feel the discomfort reduce. If it increases then move off and look again. 6. Stay on one side as you find a couple of different 'spots' to work on. 7. Repeat on opposite side. ## Using 2 tennis balls <iframe width="390" height="230" src="https://www.youtube.com/embed/DmhCUIpBZcE" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back, feet flat on the floor and knees bent. 2. Place 2 tennis balls in a sock, roughly 6 inches apart just above your pelvis (and below your ribs). 3. Then easing into the balls...breathe! 4. You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. 5. You should feel the discomfort reduce. If it increases then move off and look again. 6. Stay on one side as you find a couple of different 'spots' to work on. 7. Repeat on opposite side. ## Standing Version <iframe width="390" height="230" src="https://www.youtube.com/embed/LlIyVZm3cAY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Place a single tennis ball just above your pelvis (and below your ribs). 2. Then easing into the ball, lean against a wall. 3. You want to bend forwards whilst pushing the ball back into the wall. It sometimes helps to come onto the side slightly. 4. You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. 5. You should feel the discomfort reduce. 6. If it increases then move off and look again. 7. Stay on one side as you find a couple of different 'spots' to work on. 8. Repeat on opposite side. ## Progressions & Modifications <iframe width="390" height="230" src="https://www.youtube.com/embed/Nb89ys6zOKM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back, with feet resting on a chair or sofa. 2. Place 2 tennis balls in a sock, roughly 6 inches apart just above your pelvis (and below your ribs). 3. Then easing into the balls...breathe! 4. You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. 5. You should feel the discomfort reduce. 6. If it increases then move off and look again. 7. Stay on one side as you find a couple of different 'spots' to work on. 8. Repeat on opposite side. > [!warning] Things to remember... > - PLEASE use common sense. If something doesn't feel right then DON'T DO IT! > - You are in charge of the pressure. If it's too much then take the weight off a little. > - Little and often is best but especially before activity and after periods of inactivity. > - Mobilising restricted tissue can be uncomfortable but it should not be unbearable.