You ever had muscle pain and tightness and maybe decided to use a foam roller. If you did it probably provided fast relief, literally in just minutes.

Some of the muscles more commonly affected when you have back pain are the Erector Spinae and Quadratus Lumborum (QL) muscles. Especially the QL can be a pain the back side.

Besides using a foam roller, you can use a little hard ball, like a golf, cricket or lacrosse ball. Maybe you have tried it before yourself and found it very effective in releasing tight muscles. I get patients to do this in the clinic and advice to do so at home too.

They always find it very beneficial and it’s an effective—and portable—way to help reduce back pain and keep your body mobile and healthy, especially in between workouts.

In the video below, Kelly Starrett, author of Becoming a Supple Leopard and creator of MobilityWOD.com demonstrates how you can use a small ball, such as a lacrosse ball, to improve the quality of your QL, or quadratus lumborum—a crucial muscle group situated between your rib cage and pelvis—and help put back pain behind you.

To perform the “QL smash,” begin by lying on your back with your feet up on a bench or couch, legs together, and knees bent at a 90-degree angle.

Wedge a lacrosse ball into your side, right under your oblique. Then, keeping your knees together, allow your legs to drop naturally to the side the ball is on.

Spend about five minutes on each side.
Source MensHealth.com
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