A foam roller for lower back can help to reduce back pain, including muscle knots and muscle tension. These devices are used to provide a self-massage. This is more convenient than a deep-tissue massage at a health spa while providing a similar benefit. You can also use the foam roller for different regions of the back, including upper, mid, and lower regions. These units can cost up to $100 or so on the market. Meanwhile, you can make a DIY foam roller for as low as $1. It can work just as well and only requires a PVC tube, yoga mat/foam, and duct tape.
When you use a foam roller for the lower back there are several dos and don’ts you should consider. For example, you should make sure to research the best exercises for relieving pain in the lower back. Meanwhile, you should avoid rolling too quickly as it could cause more pain in the region. Taking such steps can help to get the best results when using a foam roller for the best results. Even issues like the amount of time between foam rolling sessions are also critical.
What Causes Lower Back Pain?
There are lots of what causes lower back pain such as soft-tissue injuries. Some of the main causes of low back pain include different kinds of damage that involve stuff like nerves, joints, and discs. The result is lower back pain.
Another common cause is strains in the region. That can happen quickly or over time. It results from the muscle getting tearing due to being stretched too much. This causes damage to the muscle. Sprains take place when there’s too much stretching/tearing. It affects the ligaments, which connect human bones.
The two main types of pain are acute and chronic. When the pain is continuous for 12+ weeks even with treatments and medicine it’s defined as chronic pain. There are lots of different causes involving nerves, discs, and joints. It’s all very technical stuff but the main issue is they can all trigger lower back pain.
While these are the main causes of the pain there are others including infection, immune system disease, and tumors. While you can also experience low back pain from these causes they’re much less likely compared to the other causes
It’s also critical to know the common symptoms of lower back pain including:
- Pain in legs, feet, and buttocks
- Pain reduced after moving around
- Pain reduced after changing positions
- Pain that’s dull/achy
- Pain after sitting long-term
There are other ways that people get low back pain. The amount of pain that’s experienced is different for various people. There are also other factors including financial stress, mental/emotional health, and exercise level.
There are also various treatments for the pain including a foam roller.
Foam Roller For Lower Back: Do’s
- CHECK WITH YOUR DOCTOR FIRST. If you have an existing back or spine situation which causes muscle tightness, you must check with your doctor before starting any program to treat back pain.
- EXPECT SOME PAIN. When you experience stuff like getting out knots you should expect some pain. However, it should be “good” pain. If you experience major/sharp pain it’s a sign that something isn’t right. In that situation, you should contact your doctor. It could be a sign that you’re experiencing a severe issue that should get checked out.
- ROLL AROUND LOWER BACK. If you’re going to roll the lower back it’s important to follow specific procedures.
- While seated put the foam roller underneath the lower back. Then cross-arms so they’re in front of you. Make sure to protect the shoulders.
- Raise the hips off the floor then lean backward. Keep all weight on the lower back. Then roll over backward/forward. Make sure to keep weight off the spine. Put weight on the muscles to the side of the spine.
- Then roll over the lower back while avoiding the spine. Afterward, repeat the process on the other side of the spine.
- ROLL SLOWLY. This is critical to help avoid injury. Roll over areas up to 10 times and don’t spend more than 30 seconds on a tender area. This can help to prevent injury while foam rolling. You’ll certainly want to avoid that situation since it could cause unwanted issues.
- RESEARCH FOAM ROLLERS. This is especially important in terms of the best ones for treating lower back issues. There are various factors related to lengths, which range from 12 in. to 36 in. There are various other factors like full/half foam rollers. The half foam roller is a half-circle.
Foam Roller Lower Back: Don’ts
- DON’T ROLL THE LOWER BACK DIRECTLY. This is a bad idea because it could cause the spinal cord to the contract to protect the spine. A good option for the lower back is a lacrosse ball or tennis ball. This can help to avoid severe pain. That’s likely something you’ll want to avoid because it can cause various health issues.
- DON’T ROLL OVER JOINTS/BONES. It’s important not to roll directly over them since it could cause various issues. That’s especially true if you have tender muscles, for example, which could worsen if you roll directly over those body parts. It’s important to avoid that and instead to just roll around the areas.
- DON’T RUSH SESSIONS. Make sure you wait up 1 or 2 full days before you have another rolling session. That’s because the body will need some time to recover. You should also take care of yourself during the recovery time. Make sure you’re eating healthy, drinking enough water, and getting enough sleep.
- DON’T ROLL OVER VERY SORE AREAS. It is important because it could cause issues and make the sore muscles even sorer. If you put excess pressure on a body part it can result in more damage. That’s a situation you’ll want to avoid when you’re already dealing with issues like sore muscles.
Make sure to observe if rolling on a particular area is causing severe soreness. If it does then you should stop using the foam roller lower back.