Uploaded January 2016 | Updated September 2026, 11 hours ago
Low back discomfort is often due to muscular and flexibility imbalances. In situations of imbalances, the location of the discomfort may not actually be the culprit. Issues in the low back are often attributed to strong but inflexible muscles on the front side of the hip combined with weak muscles on the back side of the hip. Together these can cause extra strain on the low back.
Thus, movement imbalances around the hips seem to be the culprit. To combat the aforementioned issues, self-myofascial release exercises similar to those taught in Functional Movement Screen (FMS) training can be utilized as correctives if the individual has been cleared for activity.
To perform self-myofascial release, body weight is applied to a foam roller or other similar item after exercise or a dynamic warm-up. Slowly roll forward or backward until you find a point of soreness or stiffness. Hold that position until a 75% reduction in pain is felt. Then roll forward or backward until you find another tender, tight, or painful area. Repeat holding body weight pressure against the dense foam roller until 75% pain reduction is achieved.
To perform on the Hip Flexors . . .
1. Place medicine ball or basketball under the body while on hands and knees.
2. Lower the body to place the left hip on medicine ball or basketball and forearms on the ground.
3. Bend right knee and bring towards hip to allow body to shift to the left side of the hip slightly.
4. Gently, roll on the front of the hip until you find a pressure point.
5. Hold the body weight over the trigger point until there is a 75% reduction in pain.
6. Repeat on the other side.
To perform on the Quadriceps . . .
1. Place foam roller under the body while on hands and knees.
2. Lower body to place thighs on foam roller and forearms on the ground.
3. Gently, roll the body forward or backward on the thighs until you find a pressure point.
4. Hold the body weight over the trigger point until there is a 75% reduction in pain.
5. Repeat on the other side.
To perform on the Piriformis . . .
1. Sit on the foam roller with body.
2. Cross the right ankle over the left thigh.
3. Grasp the right knee with your left hand pulling the right leg towards your chest.
4. Gently, roll towards your right hip until you find a pressure point on the piriformis.
5. Hold the body weight over the trigger point until there is a 75% reduction in pain.
6. Repeat on the other side.
For more information, visit cooperinstitute.org
Low back discomfort is often due to muscular and flexibility imbalances. In situations of imbalances, the location of the discomfort may not actually be the culprit. Issues in the low back are often attributed to strong but inflexible muscles on the front side of the hip combined with weak muscles on the back side of the hip. Together these can cause extra strain on the low back.
Thus, movement imbalances around the hips seem to be the culprit. To combat the aforementioned issues, self-myofascial release exercises similar to those taught in Functional Movement Screen (FMS) training can be utilized as correctives if the individual has been cleared for activity.
To perform self-myofascial release, body weight is applied to a foam roller or other similar item after exercise or a dynamic warm-up. Slowly roll forward or backward until you find a point of soreness or stiffness. Hold that position until a 75% reduction in pain is felt. Then roll forward or backward until you find another tender, tight, or painful area. Repeat holding body weight pressure against the dense foam roller until 75% pain reduction is achieved.
To perform on the Hip Flexors . . .
1. Place medicine ball or basketball under the body while on hands and knees.
2. Lower the body to place the left hip on medicine ball or basketball and forearms on the ground.
3. Bend right knee and bring towards hip to allow body to shift to the left side of the hip slightly.
4. Gently, roll on the front of the hip until you find a pressure point.
5. Hold the body weight over the trigger point until there is a 75% reduction in pain.
6. Repeat on the other side.
To perform on the Quadriceps . . .
1. Place foam roller under the body while on hands and knees.
2. Lower body to place thighs on foam roller and forearms on the ground.
3. Gently, roll the body forward or backward on the thighs until you find a pressure point.
4. Hold the body weight over the trigger point until there is a 75% reduction in pain.
5. Repeat on the other side.
To perform on the Piriformis . . .
1. Sit on the foam roller with body.
2. Cross the right ankle over the left thigh.
3. Grasp the right knee with your left hand pulling the right leg towards your chest.
4. Gently, roll towards your right hip until you find a pressure point on the piriformis.
5. Hold the body weight over the trigger point until there is a 75% reduction in pain.
6. Repeat on the other side.
For more information, visit cooperinstitute.org
