Can’t get enough of the easy to use foam roller? For back pain sufferers, this little guy is a dream come true. Here are the top techniques to ease back pain by using the foam roller.
Start on your back with the foam roller in your low back crevice. This isn’t going in the direction you think, and is actually working on the muscles connected to the lower back area. This is a safe starting method for the exercise, and only involves you holding one knee to your chest and rolling back and forth on the foam. After one side is finished, hold the other leg and repeat. It’s a low impact exercise that doesn’t try anything fancy that may hurt your lower back, and instead strengthens it instead.
The same rolling motion can be done without hugging one of your legs, which can be hard for some people. Start with the foam roller in the middle of your back, and with your hands on the back of your head. Slowly roll it down to your bottom, then back up to your neck. Keep repeating this motion until satisfied, but make note of where your tender areas are. Those are the areas you want to really take care in rolling on, so if you are rolling at medium speed, roll at low speed for the tender areas.
You also have the option of pausing on the tender areas for up to a minute and focusing on breathing. Either method works fine, and is prime for getting your back into shape.
To target a more specific area in the lower back, using a technique labeled the Quadratus Lumborum, the Foam Roller is the key. You start off by laying on your side, making sure that the foam roller is in the middle of your rib cage and hip. Roll between these two areas until satisfied, then continue on your other side. Placing your free hand on your hips is helpful in balancing, or you can lay it flat on the side of your body.
Don’t go overboard with any of these exercises, and remember to stay away from directly exercising your lower back. Dr. Cheree Sandness-Johnson at Chiropractic Healing Center can also help with low back pain. Give us a call today to schedule your appointment.
For more exercises that help lower back pain, you can now download our FREE eBook!