Many people deal with lower back pain every year and in most cases it is mechanical or non-organic simply meaning it isn’t caused by serious conditions, such as inflammatory arthritis, infection, fracture, or cancer.
Myofascial release is a manual therapy technique that can help with that bad back of yours and get you doing the activities you enjoy again. There are several myofascial release techniques that can greatly improve the mobility of the back, as well as the knees, ankles and hips. The goal of these techniques is to manipulate the myofascial tissues, which are those tough membranes that wrap, connect and support your muscles.
Your back is influenced by other muscle areas and by releasing tension in tight glutes, hamstrings, calves and quadriceps it can help improve your back mobility and posture. Using a simple tennis ball or lacrosse ball on a hard surface can do wonders to loosen up those tight connecting areas. By laying on your back and placing the tennis ball on the glutes (commonly known as the ‘butt muscles’) and rolling on it to find that tight spot can release the tension. Reposition the ball on your lower legs just midway between your knee and ankle on your calf muscle and find another point. Roll the ball up and hit the hamstring area. Flip over on your stomach and do it again on the quadriceps which is located between your knee and hip. If you don’t want to lay on the floor you can try these techniques on the bed with the tennis ball on a hardcover book, or any other hard portable surface, to stop it from sinking into the bed cushion. To have added targeted pressure on those sore trigger points you might try a lacrosse ball as it is harder and slightly smaller than a tennis ball.
A foam roller can produce fantastic results for a tight back. It provides broad and superficial strokes like the hands of a trained massage therapist stretching the tissue in multiple directions. If you sit at work all day, you undoubtedly know about stiff upper back muscles, those pesky knots between the shoulder blades and a tight mid back area. Using a foam roller can help iron out those kinks. Firstly, position the foam roller at your mid back. Have your butt on the ground and cross your arms. Slowly extend back over the roller reaching your head to the ground if possible. Roll the foam roller to your upper back keeping your shoulder blades together. This will lengthen those back muscles and ease the pressure built up.