Why do I love my foam roller so much? Simply put, my foam roller gets those spots that I can’t reach and it’s really easy. I use my foam roller for back pain. Working as a massage therapist I need all those knots worked out after a long day. Rolling is becoming more popular these days to help relieve aches and pains. But make sure you’re doing it right!
Using a foam roller for back pain
I thought it was easy as pie, just roll over the foam roller for back pain. But wait a minute! There are rules, just like other exercises. Never fear, it is easier than other exercises because it’s mostly passive self massage. But you have to do it right to avoid screwing your aching body up more than it already is. Here’s the scoop:
Take it slow and brief
This isn’t a race. Make sure to glide the roller nice and slow and steady. Many people think the more they roll over an area, the better. But this is another common misconception. As a result of spending 10 minutes on a particular knot, you’ve now bruised the muscle and could even hurt a nerve! So take it down to 20 seconds. The next day, you’ll self massage again on the area for 20 seconds. Slow and steady, well, you know the saying. You’ll still get good results.
Watch your aim!
One of the key techniques to using a foam roller for back pain is where you roll. Most people just go for it and roll repeatedly right over the tender area. The area is tender because of inflammation. The last thing it needs is to be pummeled by a roller.
So first, work the areas around the problem spot. If your IT band is the issue, work the glutes and the muscles on the front and back of the leg first. As a result, your IT band should be more relaxed and ready to be gently worked on. Lastly, slowly roll the IT area if the muscle isn’t too sensitive.
Not the lower back folks!
I know, that’s the first place I want to just go for it and roll away! But stop your crazy impulses, that might be what got you into this mess to begin with. Experts advise, never roll on your lower back. You can use your roller all the way until you reach your last rib…then stop! Go no further I tell you! You could wind up doing damage.
Roll those aches away
After I’ve probably scared you into thinking using a roller is dangerous stuff, please know that rolling can be done safely and effectively. Not to mention, using a foam roller for back pain saves money, they’re inexpensive. Just take it slow, brief, and work the right areas. Now go give your foam roller a hug and get to work!
