With your knees bent and feet flat on the ground place two release balls together on either side of the lower back. Then lie down with your hands behind your head and neck. A pillow can also be used to support your head & neck even more. Next, lift the buttocks up to increase the pressure contact point on your low back muscles with the balls. Increase the pressure point on one side of the back by leaning on that side and holding for 60 seconds and then switch to the opposite side to release for 60 seconds as well. Then roll your body down-ward to position the balls a little higher on the back muscles. Increase pressure contact points like you did before and repeat in as many back muscle areas as needed. This release ball technique can alleviate tight, stiff or sore muscles in the back. You can do this up to several times per day.