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National Academy of Sports Medicine answeredA great way to help reduce tension in the hips as well as the lower back is to foam roll the piriformis. The piriformis is an outer hip muscle that attaches to the lower back and upper part of the thigh bone. When it gets inflamed or overworked, it creates tension in the hips and lower back region. To foam roll the piriformis follow the steps below. Sit with the back of one side of the hip/glute muscles positioned on the foam roller. Cross your same-side foot to your opposite knee to increase pressure on the muscles of the hip (optional). Next, slowly roll up, down, and across the back of the hip while searching for tender spots. Once a tender spot is located, apply pressure on the tender spots for around 30 seconds.Helpful? 1 person found this helpful.