Massaging the front upper half of your quad or your thigh is actually really helpful and beneficial when it comes to experiencing back pain related to an interiorly rotated pelvis and a super tight low back.
So, all you need to do is actually grab an object. I have a ball right here and I’m going to locate the top half of my thigh which is going to be the middle of my thigh up to my hip bone. And what I’m actually going to do is I’m going to take that object down right underneath my hip, and I’m going to get onto my stomach, and I’m going to roll up and down, so then that way I can use my body weight to actually massage that specific area. You can go up and down, you can go side to side as well. Now, the key major point about this is to ensure that your back doesn’t arch too much. And that’s why I actually suggest using a ball as compared to a foam roller because you’re not put into an extreme range of motion. So I recommend 90 seconds per side.