Quadratus Lumborum (Lower Back) Soft Tissue Release with 2 Tennis Balls

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).

If there is trouble with this muscle then it can cause pain when turning in bed, when standing upright or when coughing and sneezing.


  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.
  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.