In this video we will demonstrate how to use a foam roller to release lower back pain and muscle tightness.
So we’re here at Body Works Sports Physiotherapy, and Holly is going to give a demonstration on using a foam roller to do some release work through her lower back.
- Set the foam roller just above your waist.
- Lift the buttocks up and roll back onto the roll using your hands to support your head.
- It shouldn’t feel extremely painful here, although it often is a bit tender and tight
- Now work on a bit of amplitude, rolling back and forth to target your back muscles.
In some cases this is too difficult for patients to maintain because it’s a bit hard on your core muscles. In that case we’ll suggest putting one elbow down onto the ground and turn a little bit to the side.
- You can roll out one side of your back more than the other as long as your shoulder and neck are o.k. in this position.
- You can alternate and do some on each side. Or if you have one side tighter than the other you can focus on your dominant or tight side.
Rolling is meant to help get better mobility in the tissue. This shouldn’t be increasingly painful, although it’s often tender when you start. I don’t usually give a set number of repetitions for rolling. Work until you start to get better mobility in the tissue and your back should feel like it’s a little looser and moving better after that.
If you have any questions or need some tips on technique give us a call at 604-983-6616. You can also check out our other foam roller exercise videos.