Quick Relief for Lower Back Pain: Self-Trigger Point Releases

If you're dealing with lower back pain, you know how crucial it is to find effective relief. As a physical therapist and author of Heal Your Low Back Pain Naturally: Simple Steps to Eliminate Low Back Pain in 30 Minutes a Day, I'm passionate about empowering you with tools you can use at home. In this blog, we'll dive into self-trigger point releases for key muscles involved in lower back pain: the quadratus lumborum, erector spinae, psoas, and glutes.

Understanding Trigger Points

Trigger points are hyperirritable spots in muscles that can cause pain, tightness, and referred pain patterns. Releasing these trigger points through self-massage techniques can help alleviate discomfort and promote relaxation in the affected muscles.

Self-Trigger Point Releases

1. Quadratus Lumborum

The quadratus lumborum (QL) is a deep muscle located on each side of the lower back. It helps stabilize the spine and is often involved in lower back pain. Here's how to release trigger points in the QL:

  • Technique: Lie on your side with a tennis ball or massage ball placed between your QL and the floor.

  • Movement: Roll the ball slowly and gently over the tender areas, pausing on any spots that feel particularly tight or sore.

  • Duration: Spend 1-2 minutes on each side, focusing on areas of discomfort.

2. Erector Spinae

The erector spinae muscles run along the length of your spine and can contribute to lower back pain when tight or overworked. Here’s how to release trigger points in the erector spinae:

  • Technique: Lie on your back with a massage ball positioned under your lower back, targeting the sides of your spine.

  • Movement: Roll the ball up and down along your spine, applying gentle pressure to areas of tension.

  • Duration: Spend 2-3 minutes working on each side of your spine, adjusting the ball's position as needed.

3. Psoas

The psoas muscle connects your lower spine to your thigh bones and can become tight due to prolonged sitting or repetitive movements. Releasing trigger points in the psoas can help relieve lower back pain:

  • Technique: Lie face down with a massage ball placed under your abdomen, targeting the area slightly to the side of your belly button.

  • Movement: Gently roll the ball in small circles or up and down motions to release tension in the psoas.

  • Duration: Spend 1-2 minutes on each side, focusing on areas of discomfort or tightness.

4. Glutes

Tightness in the gluteal muscles can contribute to lower back pain by pulling on the pelvis and affecting posture. Here’s how to release trigger points in the glutes:

  • Technique: Sit on a massage ball or tennis ball placed under one side of your buttocks.

  • Movement: Shift your weight to apply pressure on the ball, targeting areas of tightness or discomfort.

  • Duration: Spend 1-2 minutes on each side, adjusting the ball's position to target different areas of the glutes.

Important Note: General Instructions

While these techniques are effective for many individuals, it's important to recognize that each person's condition may vary. These are general instructions and may need to be adapted based on your specific needs and comfort level.

Learn More in Heal Your Low Back Pain Naturally

For very specific and detailed instructions using a variety of tools, including ones many people may already have at home, I encourage you to explore my book, Heal Your Low Back Pain Naturally: Simple Steps to Eliminate Low Back Pain in 30 Minutes a Day. In it, you'll find comprehensive guidance on self-trigger point releases, along with other natural strategies to alleviate and prevent lower back pain.

Take charge of your well-being today with these effective self-care techniques. Your journey to a pain-free back starts now!

Call to Action

Are you ready to take control of your lower back pain and find lasting relief? Start by implementing the tips and treatments discussed in this blog post. For a more comprehensive guide on managing and healing your back pain naturally, check out my book Heal Your Back Pain Naturally on Amazon. Take the first step towards a pain-free life today!


Lori Wynn