I recently found a few YouTube videos designed to teach you easy ways to reduce lower back pain. Check out these easy to do stretches and exercises! Try them once or twice a day.
Tightness and Stiffness in the IT Band can cause knee pain or lower back pain.
Tightness in the psoas is a common cause of lower back pain and hip pain. Use this standing stretch to reduce or prevent pain.
Lumbar (Low Back) Paraspinals and Quadratus Lumborum
Tightness in the muscle of the lower back, particularly the paraspinals, the large muscles that run up either side of your spine can create low back pain, as well. Quadratus Lumborum helps you twist your torso, so golfers frequently have pain here. This video helps you stretch both of these large low back muscles.
You can buy a roller foam at Academy or the Relax the Back store. Also check out Amazon.com if you want to buy online!
Let me know if you have questions!