Benefits of foam rolling for back pain
Foam rolling is beneficial in helping relieve back pain as it can target specific areas of tension and alleviate muscle tightness, soreness, inflammation and increase joint range of motion.
Foam rolling is an alternative to stretching that can be done every day after work, at gym or before or after any activity that may cause tension on the body.
How does foam rolling alleviate back pain?
- A gentle foam roll can help ease the symptoms of sciatica which is caused by tension around the glutes and piriformis muscles.
- Foam rolling can help increase range of motion: by gently loosening up tightened connective tissue which enables muscles and joints to become less constricted, improving movement.
- Foam rolling helps improve blood circulation: when the connective tissue is tight it restricts blood flow. Foam rolling over tight connective tissue activates blood circulation to the area, allowing an influx of oxygen and nutrients to the area.
- Foam rolling is a self-massage which helps relieve stress. Taking the time to release tight and sore muscles helps to create a state of relaxation.
How to position your foam roller to relieve back pain.
- You can place the foam roller vertically along your spine and roll gently from side to side.
- If you sit all day you accumulate tension in your middle back. To alleviate middle back pain, place the foam roller horizontally across your middle back, keep your bum on the floor and your arms across your chest and arch your back to try and get your head to touch the floor. You can repeat this process at different positions in your upper back
How to start foam rolling
- Start with light pressure, if it is painful then reduce the amount of body weight you are putting on the foam roller.
- Start off slowly rolling for 10 seconds then work up to 60 seconds at a time
- If it is too painful then do not push through the pain
Foam rolling is a way to alleviate tension causing back pain that you may have accumulated during the day.
