At-home exercises: trigger point ball protocol for low back pain relief

Often, your lateral gluteal muscles are the culprit for low back pain. If you cannot get to a dry needling appointment in Portland, or an acupuncture in Portland appointment, you can use a trigger point ball to find relief for your low back pain.

• To find your lateral glutes, find the top of your hips and then find your greater trochanter. The trigger point is half way between these two landmarks.

• Place your trigger point ball in this fibrous muscle tissue and grind until you find a hot spot. You’ll know it when you feel it - you might make a face like Sarah’s!

• You can also find the same area by laying on the trigger point ball.

• Don’t be afraid to grimace. That means you’ve hit it!

• Repeat both sides for 1-2 minutes every day for at-home low back pain relief.