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Fascia or connective tissue is the glue that keeps us all together. Fascia surrounds our muscles and organs and allows for their ability to move and glide. Tightness in the lower back can cause issues with flexibility and movement quality of not only the lower back itself but hips, pelvis and higher up the back. Releasing this area with a spiky ball or a roller can be of great benefit


  • Sit on the floor with your knees bent up
  • Lift your hips up and slide the roller underneath
  • Gently roll your lower back on the roller
  • Balance on your hands to allow you to roll up and down
  • If you find a sore spot you can hold and wait on that point until the tightness subsides – breathe into it
  • Complete for 5 mins or as instructed
  • The roller can be significantly sore when using it to release the fascia and muscles.
  • Exercise caution and use to the level of soreness you can tolerate 
  • Be mindful of not causing pain in the arms as you weight bear through them – be aware of any limitations
  • If you are unsure, please speak to your physiotherapist