Dealing with a tight, uncomfortable lower back? You may not need an elaborate stretching routine or expensive equipment to get some relief.

Sometimes, a couple of lacrosse balls and a few minutes of targeted self-massage can help loosen tight muscles and improve how your back and hips feel.

Whether you're an athlete recovering from a hard workout or someone who spends long hours sitting at a desk, muscle tightness around your lower back and hips can be frustrating.

In this tutorial, I'll walk you through several simple techniques using lacrosse balls to target the muscles around your lower back, hips, and glutes.

All you'll need is two lacrosse balls (tennis balls work, too), a mat, and a little space on a wall.

Note: These exercises are intended for general mobility and muscle tension, not to diagnose or treat the underlying cause of back pain. Avoid placing pressure directly on your spine, and don't push through sharp, shooting, or worsening pain. If your back pain is new, severe, persistent, or accompanied by numbness, weakness, or other concerning symptoms, seek medical guidance before trying self-massage.

1. Release Your Lower Back Muscles Against a Wall

We'll start by targeting the muscles that run along either side of your spine.

These muscles can become tight and uncomfortable, especially after prolonged sitting or physical activity.

Using a wall allows you to control how much pressure you apply, making this a good place to begin.

How to do it:

1. Stand with your back facing a wall and hold one lacrosse ball.
2. Place the ball just above your hip bone, slightly to one side of your spine, over the muscle rather than the bone.
3. Lean gently against the wall, keeping the ball in place.
4. Step your feet slightly away from the wall to increase the pressure.
5. Slowly bend and straighten your knees, allowing the ball to roll up and down along the muscle.
6. Complete approximately 10 slow rolls.

You can adjust the intensity by changing how far your feet are from the wall.

The farther you step away, the more pressure you'll apply. Start gently and increase the pressure only if it feels comfortable.

Target the muscles from a different angle

After completing your first 10 rolls, reposition yourself slightly to access the muscles from a different angle.

Keep the ball in the same general position, but rotate your body approximately 45 degrees toward the side you're working on.

Perform another 10 slow squats, allowing the ball to move along the muscle.

Then repeat both positions on the opposite side.

My tip: Take your time with this one. The goal isn't to roll as quickly or aggressively as possible. Slow, controlled movements give you more opportunity to notice where you're holding tension and adjust the pressure.

2. Use Two Lacrosse Balls for a Lower Back Release

Next, we'll move to the floor and use two lacrosse balls to apply pressure to the muscles on either side of your lower back.

This technique can be more intense than the wall exercise because you're using your body weight.

You can start with very light pressure or skip this exercise if lying on the balls feels uncomfortable.

How to do it:

1. Lie on your back on a mat, with your knees bent and feet flat on the floor.
2. Position one ball on either side of the lower back, just above the hips, avoiding direct pressure on the spine or bony areas.
3. Keep your body relaxed and assess how the pressure feels.
4. If comfortable, slowly lift one knee toward your chest and lower it.
5. Alternate legs in a gentle marching motion.

As your legs move, the muscles of your lower back move against the stationary pressure of the balls.

Think of it as a form of self-massage.

Optional: Add gentle rocking

In the video, I also demonstrate a more advanced variation that involves lifting both feet and gently rocking from side to side.

This substantially increases the pressure, so it's not necessary for everyone and may not be suitable for someone experiencing active lower back pain.

For a gentler option, keep both feet on the floor or return to the wall exercise.

The most important thing is to stay relaxed and avoid forcing yourself into a position that increases your symptoms.

3. Add Gentle Hip Movement

Once you've explored the stationary release, the next exercise introduces movement through your hips.

This combines gentle hip mobility with pressure on the surrounding muscles.

How to do it:

1. Begin lying on your back with your knees bent and feet on the floor.
2. If comfortable, keep the lacrosse balls positioned on either side of your lower back.
3. Slowly lift your right knee toward your chest.
4. Bring the knee outward to the side.
5. Extend your leg in a controlled circular motion, almost as though you're tracing the letter D with your foot.
6. Repeat approximately five times, then switch legs.

Keep your abdominal muscles gently engaged throughout the movement.

You can also adjust the position of the balls slightly to explore different areas of muscle tension, provided you're avoiding the spine and painful bony areas.

Move slowly, and don't force your leg through a range of motion that feels uncomfortable.

My tip: The purpose here is controlled movement, not speed. Pay attention to how your hips and lower back respond as you move.

4. Release Tight Muscles on the Sides of Your Hips

One of the things I emphasize in the video is that the area where you feel discomfort isn't always the only area worth paying attention to.

Your hips and glutes work closely with the muscles of your lower back.

Tightness around the hips can sometimes contribute to how stiff or uncomfortable your lower back feels.

That's why I like to include some targeted hip work in a mobility routine.

For this exercise, we're focusing on a small muscle near the front and outside of your hip called the tensor fasciae latae, or TFL.

This muscle is involved in many everyday movements, including walking and lifting your knee.

How to do it:

1. Lie on your right side, propped up on your right elbow with your elbow directly beneath your shoulder.
2. Keep your right leg relatively straight and place your left foot on the floor in front of you for support.
3. Position one lacrosse ball beneath the muscular area near the front and outside of your right hip, avoiding direct pressure on the hip bone.
4. Begin by holding the position gently.
5. Use your left foot to control how much body weight rests on the ball.
6. If comfortable, slowly roll a short distance forward and backward.
7. Complete approximately 10 controlled rolls, then switch sides.

You can spend additional time in this position if it feels helpful, but more pressure isn't necessarily better.

Try to relax the surrounding muscles as you work rather than tensing up against the ball.

5. Massage Your Glutes to Help Reduce Tightness

The last area we'll target is your glutes.

Although these muscles aren't located in your lower back, they're closely connected to the way your hips and pelvis move.

For athletes, especially those who spend a lot of time training, the glutes can become tight and uncomfortable.

You can use a lacrosse ball to apply gentle pressure to these muscles and explore areas of tension.

How to do it:

1. Sit on your mat with your knees bent.
2. Place one lacrosse ball beneath the muscular part of your right glute.
3. Extend your right leg, if comfortable, and support yourself with your hands and opposite foot.
4. Slowly shift your weight to roll the ball around the muscle.
5. Adjust your position to explore different areas of tightness.
6. Repeat on the left side.

You can also pause on a spot that feels tight and allow the muscle to relax, as long as the pressure is comfortable.

Avoid rolling over bony areas or continuing if you experience tingling, numbness, or radiating pain.

I often find that spending some time working on the muscles around my hips and glutes can make my lower back feel less tight.

How Often Should You Do These Exercises?

The right frequency depends on how your body responds.

For general maintenance, you might incorporate a few minutes of gentle mobility and self-massage into your daily routine, particularly if you spend a lot of time sitting or training.

You can also choose the exercises that feel most helpful rather than completing the entire sequence every time.

Some people prefer working on their hips and glutes, while others find gentle wall-based massage more comfortable.

There's no need to make the routine aggressive or push through pain.

If you're experiencing persistent lower back pain, increasing the frequency or intensity of self-massage isn't necessarily the answer. It's worth identifying the underlying cause with a qualified healthcare professional.

Final Thoughts: Don't Overlook Your Hips and Glutes

When your lower back feels tight, it's natural to focus all your attention on the area that's bothering you.

But your lower back doesn't function in isolation.

Your hips, glutes, and surrounding muscles all contribute to the way you move, train, and carry yourself throughout the day.

These simple lacrosse ball exercises give you a way to explore muscle tension in several of those areas without needing much equipment.

Start gently, pay attention to how your body responds, and use the exercises that leave you feeling more comfortable.

And remember: self-massage may temporarily relieve muscle tension, but it's not a substitute for evaluating persistent or unexplained back pain.

Watch the full video above for a demonstration of each exercise, including where to position the lacrosse balls and how to adjust the pressure.

About Kristin Hedstrom

I'm Kristin Hedstrom, an Olympian, eight-time U.S. National Team rower, and rowing coach. With a background in personal training and years of experience competing at the highest levels of rowing, I understand the importance of training, mobility, and recovery in supporting athletic performance.

Today, I work with high school rowers across the country to help them improve their erg scores, develop as athletes, and navigate the college rowing recruiting process.

Learn more about my rowing coaching programs