Foam Rolling Your Back
The information provided is to be used as a guide only, advice should be sought from a registered health professional prior to rolling out injured areas. If you are experiencing severe back pain, pins and needles or numbness seek urgent medical advice.
To get yourself started, place the foam roller in the middle of your lower back. Slowly apply your body weight over the roller and using your feet, move back and forth over the lower back muscles, working your way up the back. For releasing tight muscles on the sides of your torso, roll slightly to one side so that the pressure from the foam roller is felt off to the side of your spine. Repeat this motion on the other side for best results.
Tips: To avoid strain on the neck, place your hands around your neck to support your cervical spine and continue to breathe deeply whilst rolling.
Low back pain is an extremely common occurrence, with up to 90% of individuals experiencing symptoms at some point in their lives. Inactivity, poor posture, incorrect lifting technique and imbalances in muscles and fascia are the major contributors to the development of lower back pain.
Muscles and fascia within the torso, can be divided into four important sling systems and are particularly important for healthy and pain free spinal movement. When functioning correctly these sling systems work together to provide lumbar stability, maintain spinal alignment as well as transfer load throughout the body. However an imbalance or weakness in any of these systems can create dysfunction resulting in poor performance, injury and consequently pain.
To avoid such imbalances foam rolling the muscles of your back may assist in ensuring these slings systems continue to function correctly. As the functional requirements of everyday life may mean that these muscles become tight and as a result can no longer work as efficiently. Rolling out your back should be done slowly to allow all regions of the spine and supporting muscle groups to be released.