Quadratus Lumborum (Lower Back) Soft Tissue Release With Single Tennis Ball

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).

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


  • Lie on your back, feet flat on the floor and knees bent.
  • Place 1 tennis balls 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.
  • Then ease into the ball but lengthening the leg of the side that the ball is placed and roll over slightly ONTO the ball.
  • Breathe!
  • 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.
  • Stay on one side as you find a couple of different spots’ to work on.
  • Repeat on opposite side.