Hopefully you are seeing some progress and relief from your issues as we build on these self-treatments for your low back.
Using the foam roller is one of the simplest things we can do to help relive pain and tension in our soft tissues. It also has the added effect of rehydrating the tissues. Depth, time and tension into the tissues helps bring water back into the system after the treatment.
Starting at the top iliac crest and roll down into the thigh. Move through he area slowly and pay attention to those problem areas, concentrating on those spots. Do this along your main problem areas or the whole region. Perform 3-5 of these every couple of hours throughout the day to help keep those soft tissues moving.
*If you have difficulty doing this on the ground, perform this leaning against the wall.