Step 1: Release Tension Around Your Lower Back
Complete all five steps in one session, or spread them across five days. Move at your own pace and repeat only what feels useful.
I've dealt with a 10 mm lumbar disc herniation myself. I know how limiting and frustrating lower-back pain can feel.
We'll begin with a gentle massage for the quadratus lumborum, or QL, muscles along the sides of your lower back.
Use a tennis ball, massage ball, or another firm, rounded object. Apply comfortable pressure and breathe slowly through your nose.
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Massage each side for 1 to 10 minutes. Start gently and reduce the pressure if you feel sharp, radiating, or increasing pain.
Wall Massage Setup
This video shows you how to position the ball and your body against a wall. Use steady, comfortable pressure to explore the muscles along the side of your lower back.
Understanding Your Lower Back
This short video introduces the main structures of the lower back and how they work together.
Next, you’ll use gentle pelvic movements to explore your available range of motion.
Step 2: Explore Pelvic Movement
Pelvic tilts gently move the muscles around your hips, abdomen, and lower back.
Keep the movement small, slow, and comfortable. You do not need to force a large range of motion to benefit from the exercise.
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Complete:
- 1 to 3 sets of 10 forward-and-back tilts
- 1 to 3 sets of 10 side-to-side tilts
Move slowly and continue breathing through your nose. Stop or reduce the range if your symptoms increase.
You can repeat the QL massage before or after this exercise if it feels helpful.
Next, we’ll look at why lower-back pain is rarely explained by one factor alone.
Step 3: Understand the Bigger Picture
Lower-back pain can be influenced by many factors, including activity levels, previous injuries, sleep, stress, nutrition, general health, and how your body currently responds to movement.
This does not mean your pain is imaginary. It means pain is complex, and lasting improvement may require more than stretching or strengthening one area.
Pain can also affect how you think and move. After dealing with symptoms for a long time, it is normal to become cautious or avoid certain activities.
The goal is not to ignore pain. It is to rebuild confidence gradually with movements that feel manageable.
Keep in Mind
Progress is rarely immediate or perfectly linear. Focus on small, repeatable actions and adjust based on how your body responds.
Seek guidance from a qualified healthcare professional if you have severe or worsening symptoms, new weakness or numbness, changes in bowel or bladder control, saddle-area numbness, fever, unexplained weight loss, or pain following significant trauma.
Next, you’ll explore a gentle hip-flexor stretch.
Step 4: Stretch the Hip Flexors
The hip flexors help move your thigh toward your torso and influence the position of your pelvis.
If this area feels restricted, a gentle stretch may make movement around the hips and lower back feel more comfortable.
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Hold the stretch for 1 to 4 minutes on each side.
Adjust your pelvic position until you find a mild, comfortable stretch. Breathe slowly and avoid forcing the position.
Next, you’ll practice the hip hinge, a movement used throughout everyday life.
Step 5: Practice the Hip Hinge
The hip hinge helps you bend by moving through your hips while keeping the movement controlled.
There is no single perfect position for every person. The goal is to find a version that feels comfortable and allows your hips and legs to share the work.
If the first variation does not feel right, use one of the modified options shown in the second video.
Try This
Complete 1 to 3 sets of 5 to 10 hip hinges.
As you move:
- Sit your hips back
- Keep pressure distributed across both feet
- Move only as far as feels comfortable
- Use a natural, controlled spinal position
- Reduce the range or use support if needed
You can repeat the massage, pelvic tilts, or hip-flexor stretch first if they help you move more comfortably.
Ready for More Support?
These five steps are only an introduction.
Limitless and Hypermobility provide more structured guidance for building strength, improving movement, and developing habits that support your long-term health.
Which program is right for you?
Book a free 15 minute consultation and let’s find out!