The foam roller exercises during this article will specialize in the lower back and therefore the metaphysical causes for the expertise of physical pain. It’s necessary for you to know the body-mind association in lower back pain in order for you to heal. My goal is to supply you with spare data on the muscles of the lower back to assist you actually dig deep into this area if it’s problematic for you.
The lower back area consists of many muscles and muscle groups. These muscles are complicated and intricate. I will solely specialize in the main ones, the Erector Spinae that truly run up and down the entire length of the spine, on each side of the spine and the Quadratus Lumborum that lies simply beneath the Erector Spinae and slightly towards the side. Just by looking at the back, you’ll see the Erector Spinae on each side of the spine. So as to search out the Quadratus Lumborum, put your hand on your hips, and wherever your thumbs fall in the back, that’s approximately wherever the quadratus muscles fall. The Iliopsoas is also a muscle often concerned in lower back pain.
The function of the erector spinae is to increase the spine, flex it to one side or another at the waist, and finally, it rotates the body at the waist. It also provides support for the spine and back, because it runs along the entire length of the back.
• Place the foam roller just below your neck and support yourself with your feet in front of you, hips raised up off the floor in a bridge position.
• Slowly roll down your back, using your legs to push up as you roll. You may cross your arms over your chest or any other comfortable position.
• Roll down the entire length of the spine, stopping at the base of the spine.
• Roll up to the middle of the back and back down. Repeat as often as your heart desires, and go as fast or as slow as your intuition leads.
• For the erector spinae component, place the foam roller on the small of the back and roll to the left side, placing pressure just to the left side of the spine. Remember to keep your spine straight, without twisting. Roll farther to the left to target the lateral part of the quadratus lumborum. Prop your weight on your left elbow.
• Lift your left knee, and with your right hand grasp under the left knee.
• Roll in small movements up the muscle that runs by the spine and just to the left of the spine. Do not twist with this movement, and do not roll on the spine.
• To increase the pressure and the quadratus stretch, raise the left leg up straight.
• To increase the pressure and the stretch, sink harder into the foam roller as you roll.