Foam Rolling Your Glutes
We will start loosening our hips by using a foam roller on your glutes. I don’t advise using small balls ( eg. tennis ball ) in the glute area because many of the tender spots you are finding are actually nerve endings, which normally hurt if you squish the heck out of them.
So, let’s use a foam roller that will gently roll over a wider surface area without irritating those nerves, which may already be irritated from your lower back problems.
Get positioned as shown in the above photo. Roll back and forth gently, rotating your body a little to get the back and sides of the glutes.
10 times on one side, 10 ten times on the other. Don’t sit on and sensitize those already sensitive nerve endings.