Self Massage Series: Foam rolling to help with lower back pain
Rolling Away Discomfort: A Guide to Foam Rolling Technique for Glute Massage to Alleviate Low Back Pain
Breaking Up Fascial Adhesions: Foam rolling applies pressure to the fascia, the connective tissue surrounding muscles. This pressure can help break up fascial adhesions, improving flexibility and reducing stiffness in the low back area
Step 1: Preparation
Place a foam roller on the floor and sit on it with your knees bent and feet flat.
Position your hands behind you for support, with fingers pointing backward.
Step 2: Initial Roll
Begin by rolling back and forth, focusing on the general area of your glutes.
Move slowly and deliberately, allowing the foam roller to target different regions of the glutes.
Step 3: Leaning to One Side
Shift your weight to one side, emphasizing the pressure on that specific glute.
Roll back and forth in this tilted position, concentrating on any tender spots.
Step 4: Leaning to the Other Side
Shift your weight to the opposite side, repeating the rolling motion.
Pay attention to areas that feel tighter or more tender and spend extra time on those spots.
Step 5: Crossed Foot Position
Cross one ankle over the opposite knee, creating a figure-four position.
Roll back and forth, allowing the foam roller to target the deeper muscles and fascia in the glutes.
Adjust the angle and pressure by leaning slightly toward the crossed leg.
Step 6: Switch Sides
Uncross your leg and repeat the process on the other side.
Roll, lean, and cross your foot to thoroughly address both glutes.
Tips
Breathe deeply and relax as you roll to enhance the effectiveness of the massage.
Focus on slow and controlled movements, avoiding rapid or jerky motions. Spend more time on areas that feel tense or tight, and gradually increase the pressure as your muscles relax.
