Self-massage with a ball: The 2-minute trick for back and foot pain

4. Lower back (Lumbar region)
Be careful here. Never place the ball directly on your spine; always place it to the sides, on the paravertebral muscles. The goal is to release pressure on the quadratus lumborum. If you do this against a wall, you have much more control. Breathe deeply, let the ball sink, and feel how flexibility returns to that area that is often so restricted.

Technical tips to avoid making a mistake
For this to work and avoid ending up with a bruise or more pain, you must follow a golden rule: slow and controlled movements . If you go fast, the muscle won’t have time to relax.

Time: 1 to 2 minutes per area is enough. Don’t overdo it.