How can I reduce stress in my lower back area?

Often, increased stress in the lower back area can be caused by overactivity or tightness of certain muscles around the hips and pelvis.  One simple technique that may help to reduce stress in the lower back area is self-myofascial release using a foam roller on your piriformis (a muscle on the outer hip) and glute muscles.  Similar to massage, foam rolling is useful for locating and relaxing tender spots, or knots, within our muscles.  Tender areas in the hips and glutes can cause referred tension and discomfort to the lower back, making this a great exercise to perform when you have some lower back discomfort.  Us the technique described below to foam roll your piriformis.  Sit with the back of one side of the hip/glute muscles positioned on the foam roller.  Cross the same-side foot to the 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 located, apply pressure on the tender spots for approximately 30 seconds.

To reduce stress you have to look at the cause of that stress. Typically when we are referring to lower back stress the cause is frequently a weakening of the core stabilizers along with an over activity of the spinal extensors.

A simple correction for this problem would be to strengthen the core stabilizers allowing the spinal extensors to relax. I would begin with a basic core strengthening program along with a flexibility protocol for the spinal extensors. An example of this would be a plank exercise (prone-isoabs) along with a foam rolling program designed for you.