Welcome back to Foam Roller Friday!
This week is focussing on the lower back, predominantly the spinal erector muscles.
Lower back problems and pain is probably one of the biggest taxes on the NHS, simple regular exercise and soft tissue management could at least half this problem.
The lower back is effected by many day to day factors. Posture for instance – seated and standing, daily work duties – bending over things, picking up heavy objects or being seated for long periods of time. Exercise is another factor – lifting weights incorrectly, imbalanced routines with excessive anterior chain bias or sporting injuries.
These factors can cause the back to become weak, tight or both leading to pain and if no action is taken towards remedying the pain will become chronic.
Foam rolling combined with a well-coordinated exercise program will help release tension within the lower back muscles and help correct posture, however, foam rolling the lower back can be a tricky affair as it is often quite painful and awkward to localise the right areas around the spine, pelvis and ribs.
Using the techniques demonstrated in the video will show you how to manipulate the roller into working on the common tight spots. The lower back has several layers of muscle and direct downward pressure from a roller can often not reach deep enough to release. Positioning the body on the roller can allow the roller better access to the deeper tissue. Similarly, to the lats the back is a large area so taking time finding various points is important. It is best to do one side at a time and vary between working the roller up and down the muscle as well as holding on trigger points. By doing one side at a time you can rotate the body to get deeper into the muscles.
Watch my video on foam rolling the lower back here
By oliver ody
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