Why do we want to self-massage our low back? The pressure it endures all day from standing and poor posture can take a toll on it, what better way to say thank you than by giving it a massage.
How to Self-massage the Quadratus Lumborum.
Non-lotion
- Begin by located your last rib and moving your fingers towards your spine
- Once you find a hard mass, you’ve found your QL muscle
- Maintain constant pressure in that area if you feel any tender points
- Move down the spine gradually when the pain dissipates until you reach the iliac crest
- You can also do the pin and stretch technique by bending to the opposite side as you maintain pressure
Pressure: Medium
Time: 2 – 5 minutes
Area: Quadratus lumborum/ low back
Lotion
- Apply lotion to the QL area and imagine you are working in a square with the borders being the bottom rib, the spine, the iliac crest and the outer edge of your body
- Work within this area with your fingers or knuckles
Pressure: Medium – deep
Time: 5 minutes
Area: Quadratus lumborum/ low back
How to Self-massage the Erector Spinae.
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- Begin by located the erector spinae on either side of the spine at the mid back
- With your knuckles begin to glide down those muscles while flexing forward to do a pin and stretch technique
Pressure: Light
Time: 2 minutes
Area: Erector spinae from T12 to L5
Lotion
- Apply lotion along the erector spinae
- Glide your knuckles down your back on either side of your spine
- Flex forward as you do this to further stretch the muscle
- Fingertip knead the erector spinae down your spine and
- Finger tip knead as close to your spine as possible to get the multfidi
Pressure: Medium – deep
Time: 5 minutes
Area: Erector spinae of lumbar spine, multfidi of lumbar spine
How to Traction the Low Back.
- Wrap a belt around a stable object and your knees
- Press your feet into the object to feel a stretch in the low back
- Stop pressing to release the stretch
Time: 2 – 3 minutes
Area: Lumbar spine
Equipment: Yoga strap, traction belt
Disclaimer: These self-massage tips are for educational purposes only. If you feel safe and comfortable to try them on yourself, go ahead. If you are experiencing any pain that you would rate a 6/10 on a pain scale while self-massaging, please stop and seek advice. My email is listed on the home page if you have any questions or concerns.
Dylan Crake RMT & R.KIN 
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