Self-myofascial release techniques can help release muscle tightness and trigger points in the back and hips (which often contribute to back pain).

Foam Roller: Lie on the floor with a foam roller placed horizontally under your upper or mid-back. Support your head with your hands. Use your legs to gently roll back and forth, massaging the muscles along your spine. You can also target specific areas like glutes and hip flexors.
Massage Ball (Tennis/Lacrosse Ball): Place a massage ball between your back and a wall, or lie on it on the floor. Lean into the ball and roll it slowly over tight spots or trigger points, applying sustained pressure for 30-60 seconds on particularly sore areas.
Listen to Your Body: Avoid rolling directly over the spine or bony areas. Stop if you feel sharp pain.

N/A - Offers self-massage techniques to address muscle knots and tightness contributing to back stiffness.

Use a Foam Roller or Massage Ball