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Back · Mobility

Self-Massage of the Lumbar Spine with Ball

Self-massage of the lumbar spine with a ball, 2 sets, 1 minute per zone

Illustration of the Self-Massage of the Lumbar Spine with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per zone

Description: Place a ball under the tense lumbar area in a seated or lying position. Apply gentle, controlled pressure by performing slow, small movements up and down or forwards and backwards in the painful area.

Tips: Breathe deeply to promote muscle relaxation. Do not apply too much pressure and avoid very sensitive or painful zones.

Progression: Gradually increase the duration to up to 2 minutes per zone if the exercise is well tolerated.

At a glance

Goal
Mobility
Level
Beginner
Equipment
Massage ball
Starting position
Seated or lying with the ball under the lumbar spine
Clinical goal
Improve mobility and relaxation of the lumbar musculature
Also known as
Lumbar spine massage with ball, Lower back self-massage, Back pain massage with ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.