1 - Place a massage ball on the floor and carefully lie down so the ball is positioned on one side of your lower back, just beside the spine (avoid placing it directly on the spine).
2 - Support your weight with your hands on the floor and bend your knees with feet flat on the ground to control pressure.
3 - Slowly shift your body weight onto the ball to apply comfortable pressure to the target area.
4 - Hold the pressure on any tender or tight spots for 20-30 seconds, breathing deeply to encourage muscle relaxation.
5 - Gently roll the ball in small, slow circles or move slightly up and down to cover the lower back musculature.
6 - Adjust the amount of pressure by shifting more or less body weight onto the ball as needed.
7 - Repeat on the other side of the lower back, spending equal time on each side.
