The good old ITB. ITB stands for Iliotibial Tract or Band and is often involved in causing tightness and soreness in the lower back as it can tilt the hips forward thus creating a pinch on the lower spine.
No point in sugar coating this one- this release can be uncomfortable BUT it doesn’t have to be unbearable. By using your free hands and free leg, you can support a good amount of your weight to take some of the pressure off. As you get better at doing this release and of course as the ITB becomes less tight, you can apply more weight.

Tips for this exercise are quite simple.. use your free leg to take some of your weight. If you want to get a bit of your TFL or Tensor Fasciae Latae involved (which is attached and part of your ITB) you can slightly change the angle of your body from the side and onto your stomach but we are talking only ever so slightly.