Use a Foam Roller or Massage Ball

Self-myofascial release with a foam roller or massage ball breaks up muscle knots and trigger points that develop from prolonged sitting. These tools target the upper back, hips, and glutes, areas that tighten and refer pain to the lower back when you sit for extended periods.

Foam Rolling the Back

Lie on the floor with a foam roller placed horizontally under your upper or mid-back. Support your head with your hands and bend your knees with feet flat on the floor. Use your legs to roll slowly from your mid-back up to your shoulders. Pause on tight spots for 20 to 30 seconds. Also roll your glutes and outer hips, since tightness there often contributes to lower back pain.

Massage Ball for Trigger Points

Place a tennis ball or lacrosse ball between your back and a wall. Lean into the ball and slowly move your body to roll it over tight spots alongside your spine. When you find a sore point, hold steady pressure for 30 to 60 seconds until the tension releases. This works well for hard-to-reach areas between the shoulder blades.

Safety Tips

Avoid rolling directly over the spine or bony prominences. Use moderate pressure and stop if you feel sharp or shooting pain. Start with a softer foam roller if you are new to self-myofascial release.