Who does not like a free masseuse on the back after a long tiring day? People fear of going to the gym for this but, in reality, getting relief of back pain or tension after an excruciating session at the gym is more affordable! There is no secret formula for healing your pain like this. All you need is a small amount of time and a foam roller to get the massage. It is great to get rid of your tension or mental stress as well. You may think there are a lot of ways to minimize back pain at home, but trust me, after trying this for some 2/3 times you will find it to be the simplest, easiest and most affordable method you have ever adopted.
What is a Foam Roller?
The foam roller is used as a free masseuse for your deep tissue massage. It is an alternate form of self-myofascial release which impacts your overworked and stressed muscular tissues so that you feel comfortable. The performance of a foam roller might not be as precise as a professional masseuse at a spa. Nonetheless, you can save a lot of money by using this roller. You can get rid of your back pain or tension anytime anywhere with a foam roller. It will break down adhesions and heal your body tissues gradually. Actually, this is a method of allowing your own body weight to the generated pressure against various knots and kinks to heal the back pain. It is similar to a do-it-yourself type solution.
Steps to Use a Foam Roller for Back Pain
Here are the ways to use a foam roller for back pain:
- Measure the distance from the base to the top of the head of the spine. Choose a suitable foam roller that is long enough to support that distance.
- Take the foam roller and place it on the floor vertically. Then sit at the edge of the roller. Upon bending your knees, place your feet flat on the floor. Make yourself easy and push back on the top of your head and the base of your spine are on the roller. Allow your body weight to be adjusted with the roller. Hold this position for one minute.
- The pelvic tilts can be practiced while lying on the floor. Remain in the previous position and inhale to start the next step. When you exhale, shrink your deep abdominal muscles and tilt your pelvis off the roller. Do it for eight consecutive times. Do it in the form of a partial bridge. Then lift your pelvis, the middle and lower back from the roller. When you return to the primary position, let each vertebra touch the foam roller.
- Keep yourself on your back. Roll your body so that the left side is touched on the roller. Again, allow your body to fit into the roller. Be like this for 1 minute. Do the same on the other side.
- Roll to one side to get off the roller, which is placed horizontally. Place the roller under your shoulder blades and lie on you back there. Keep your hands behind the head. It will support your neck and keep it untouched from the floor. Now, roll the roller forward and backward in your mid-back area. When you reach a tender point, stay in that position and sink your weight into the roller. Continue like this until your back pain reduces to 75%.
- Roll over onto your stomach. Place the roller horizontally and place it under your hip flexors that create a connection between your thighs and pelvis. Let your body sink into the roller. Sometimes, the hip flexion tension is the cause of less back pain.
Take a look at this video for a clearer understanding:
You must follow some specific rules. For example, a person with a herniated disk should avoid using the foam roller.
Among all the things around, foam rollers provide affordable relief from back pain. You can carry it anywhere you go or in your locker at the gym. Use it at every night to get the best result out of this roller. So, you should make a daily routine of this exercise and do it properly to be on your way to get a healthy and pain-free backbone.