Your 9-5 lower back stiffness release

Lower back tightness is probably the most common complaint of the general population regarding their bodies. The rise in desk jobs has dramatically increased, even working hours have increased, resulting in the issue of the population sitting down for the majority of the day. The absence of movement can have a detrimental effect on the body, and problems can start to arise. Prolonged times of sitting can develop muscles to become lazy or inhibited. It’s crucial that you target these areas of your body every day, whether that be releasing a tight muscle, or activating a lazy one.


A lot of people will have a sport/exercise that they participate in, and that is great. But, if you’ve been sitting all day and go hell-for-leather, this could lead to some injuries. Absolutely everyone will benefit from some sort of exercise, especially the ones for sit for a long time. But the key is to ease in to it, and also make sure the appropriate warm-up and stretching is completed.


You can help alleviate problems at your desk itself, you’ve probably seen a lot of articles on how to set up a desk properly and how to sit on your chair. I won’t be going into these areas but delving into exercises and movements you can do, and some you can do whilst sitting down at your desk. Releasing muscles at your desk is a great way to reverse some of the problems that is happening by sitting.


Obviously, the best way to reduce stiffness is to MOVE. Being sat down all day is not what your body is designed for, so as much as you can get up and move about. It can literally be anything – walking around, touching your toes, annoying your office friend, grab a water etc etc.


Some release techniques you can use are described below. These techniques will target the main areas associated with lower back pain. The hips, lower back, upper back and abs will need to be addressed to help alleviate the tightness.


1. Glutes - to release the glutes/piriformis, place the ball in the soft part of the glute, just below the pelvis. Place your foot on top of the other leg and apply pressure down onto the glutes. Move the ball around to find the tight areas and to ensure to release the whole muscle.

2. Hamstrings – to release the hamstrings, find yourself a seat of box to sit on and place the ball under your leg against your hamstrings. With your lower leg hanging off the edge, push down onto the ball and work it around and in between the hamstrings. To create some more pressure, flex and extend your leg at the knee.

3. Lower back - To release the lower back, place the ball just above the hips on the back with the peanut ball, so that the pressure is on either side of the spine. Gently lay down on the floor with the ball placed on your lower back. Gradually move and increase the pressure by lifting the hips and moving from one side to the other. If pressure is needed on one side in particular, then take the single ball and lean to one side and roll around in small circles gently.

4. Mid back - To release the mid back, place the ball just in line with the shoulder blades with the peanut ball, so that the pressure is on either side of the spine. Gently lay down on the floor with the ball placed on your upper back. Gradually move and increase the pressure by lifting the chest and moving from one side to the other. If pressure is needed on one side in particular, then take the single ball and lean to one side and roll around in small circles gently.

5. Abs – to release the abs, you will need to take the single ball and use your own pressure. Be careful with this one and only use gentle pressure. Place the ball just on the edge of your ribs where they meet the belly, slowly and gently glide the ball across that ridge trying to find any ‘sticky’ points. If you find any points, slowly rock side to side on them to try and release the tension.


Follow these 5 release points and your lower back tightness will improve dramatically. Remember you can release these as much as you can, and the more you do it the quicker you’ll see results. But also remember, you will need to MOVE more otherwise you’ll be fighting a losing battle!


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