One of the most common areas people try to self-treat is the lower back. This is either done with something like a lacrosse ball or a two tennis balls taped together. But this can do more harm than good.
If your lower back keeps getting irritated, it's most likely a lack of stability rather than a lack of mobility. One of the most effective ways to create stability through the pillar (shoulders, hips, core) and maintain long-term movement pattern reeducation, is through this plank progression.
Check out this plank series that includes the RKC plank and side plank which increase stability through the four layers of the abs, iliopsoas, lateral hip group and quadratus lumborum. Your lower back will thank you.
related posts
Tip: Strengthen Your Deep Core Muscles
A weak core makes you weak all over, and ab crunches aren't enough. Try this exercise.
One-Arm Barbell Eccentric Scott Curls
Charles Poliquin is a genius when it comes to devising innovative, painful exercises and his One-Arm Barbell Eccentric Curls are no exception. They're guaranteed to hurt, along with eliciting stares from other gym members.
Tip: A Tri-Set for Shoulder Health and Hypertrophy
Build boulders with this workout. Bonus: It's good for shoulder health too!
The Comprehensive Guide to the Snatch
If you want to learn how to snatch, stop watching miserable YouTube poseurs and read this article.