Foam Roller Exercises and Stretches for the Lower Back and Lumbar SpineThe foam roller exercises in this article will focus on the lower back and the metaphysical causes for the experience of physical pain. It is important for you to understand the body-mind connection in lower back pain in order for you to heal. My goal is to provide you with sufficient information on the muscles of the lower back to help you really dig deep into this area if it is problematic for you. ’There is more wisdom in your body than in your deepest philosophy.’ ~ Friedrich Nietzsche You should first consider reading Foam Rolling prior to reading this article. In the foam rolling article I lay the groundwork for all my foam roller exercise articles. In it I describe the body-mind-soul benefits of this activity. This is especially important to understand because the lower back is a very sensitive area, rife with body-mind-soul issues. It is best if you have a general understanding of foam rolling and foam rollers before you start on foam roller exercises for the lower back. If you have issues with your upper back please see foam roller exercises for the upper back. If you wish to jump ahead to the foam roller exercises, just scroll down to the bottom of the page. The lower back or lumbar area is perhaps the area that is most often injured and causes the human body more strife than any other body part. Few of us can say that we have never had a sore lower back or never had lower back pain at one time or another. I have refrained from writing about the lower back, until now, because it is a great challenge to discuss. Never is a body part more affected by body-mind-soul issues than the lower back. More people have lower back pain than pain in any other body part. The cause of lower back pain can be of muscular origin and due to something as simple as a slight pull or overstretching of the muscles or tendons of the lower back. Or, lower back pain can be very complex, involving bulging discs, compression of nerves, bone problems, inflammatory diseases or a combination(s) of all the above. See Stephen O'Dwyer, Certified Neuromuscular Therapist’s website for more details on your possible cause of back pain. According to Stephen and his experience, myofascial release is an effective treatment for lower back pain. Foam roller exercises allow you to perform self myofascial release, anytime, anywhere and in the comfort of your own home! If you are in the market for a foam roller, I recommend the Premium Textured EVA foam roller from Power Systems. The one I purchased is the best I have to date. It is nice and cushioned on the outside, but firm on the inside for effective foam rolling. It also has a textured surface to stick to my yoga mat better. It is pricier than the cheap ones, but worth every penny. The Function of the Lower Back Muscles:The lower back area consists of several muscles and muscle groups. These muscles are complex and intricate. I will only focus on the major ones, the Erector Spinae, which actually run up and down the entire length of the spine, along each side of the spine and the Quadratus Lumborum that lies just underneath the Erector Spinae and slightly towards the side. Just by looking at the back, you can see the Erector Spinae on each side of the spine. In order to find the Quadratus Lumborum, put your hand on your hips, and where your thumbs fall in the back, that is approximately where the quadratus muscles fall. The Iliopsoas is also a muscle frequently involved in lower back pain. Please see my article on foam roller exercises for the iliopsoas for more information about it. The function of the erector spinae is to extend 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, as it runs along the entire length of the back. The quadratus lumborum also flexes the spine laterally, and rotates the trunk at the waist. It stabilizes the pelvis and lumbar spine. If the Erector Spinae muscles become weak, the QL will often contract to assist them. This may lead to overcontraction and over use of the quadratus lumborum muscles. Prolonged sitting, with the resulting constant contraction of the hip and back muscles causes the spinal muscles to become become weak. Possibly, the use of a lower back support in a chair contributes to this problem. Constantly contracted muscles have reduced blood flow causing adhesions in the muscle and fascia. Low blood flow and adhesions may leads to back problems and possibly back spasms. Since most of us sit at a computer most of the day, lower back pain and the search for back pain relief is a very common thing. The hip flexors may also be affected with sitting all day. This is why foam rolling is so important to stay healthy if you sit at work. Meditate on the Meaning of the Lower Back in Your LifeThe body metaphor (See Developing Intuition by Using Your Body) for the lower back has traditionally been viewed as an area surrounding support, or lack of support. If you feell unsupported it can be in any way, emotionally, financially or physically. In addition to support, the trunk is also associated with stability, flexibility and strength. The lower back and lumbar vertebrae allow for flexibility and movement in back bending (extension) and forward bending (flexing). The lower back may represent support, stability, flexibility and strength or the lack of support, stability, flexibility or strength! We refer to the ‘straw that broke the camel’s back’ (shows breakdown of support and weakness), we ‘never back down’ (shows rigidity and inflexibility), we ‘put our back into it’ (shows strength) versus things that ‘break our back’ (shows weakness). Hopefully, we let things 'roll off our back!' I am sure you can think of many metaphors we use in the English language to symbolize the back and it’s functions in our lives. When you do your foam roller exercises for the lower back, meditate on the meaning of this area for your body-mind-soul. Foam rolling and lower back stretches can bring back pain relief if you proceed with caution and with love for your body. I also discuss the body-mind connection as it relates to lower back pain in my article, Body-Mind Connection and Psychosomatic Illness, so you may be interested in reading it. I review the opinions of Dr John Sarno, a medical doctor who specializes in physical medicine and rehabilitation, a specialty that treats neuromuscular disorders such as chronic back pain. Back pain is recognized as one of the most common psychosomatic illnesses. Dr Sarno writes about this issue in his book, Mind over Back Pain: A Radically New Approach to the Diagnosis and Treatment of Back Pain. Create Positive Affirmations for HealthWhen you do your foam roller exercises, say positive affirmations like the ones below. Or create your own that have meaning to you and your life.
Foam Roller Exercises for the Lower Back (Lumbar Spine)As I began my research on foam rolling for the lumbar area, I found that most experts state that one should never foam roll the lower back. Their reasoning is that the lower back does not need to be mobilized more than it already is, that the problems in this area are due to over-mobilization of the lower back. Over-mobilization of the lower back, according to them is what causes lower back pain. Because back injuries are due to twisting motions while performing activities like lifting, pulling and reaching, this is what is meant by over-mobilization. Keeping your lower back straight and stable is difficult to do while performing activities of daily life. Twisting while lifting, pulling and reaching puts stress on the lower back. Add emotional issues from stress, lifestyle habits of prolonged sitting and constantly being in a hurry and the recipe for lumbar spine injury is enhanced. Lower back pain is the result of improperly using the lower back during the activities of daily life. The improper motions accumulate over time to cause chronic lower back pain and possibly back injuries. This is why lower back pain and injuries of the lower back are called repetitive motion injuries. It is the build-up of improper motions of the spine over the years, until literally, you reach to point where just a small motion can be the ‘straw that broke the camel’s back.’ I prefer to look at the issue of over-mobilization of the lumbar spine as improper mobilization. If you listen to your body very carefully and use the foam roller in a non-twisting motion so as not to improperly mobilize the lower back, you can do the foam rolling successfully. Roll like a log, with the shoulders and hips all in the same line. Visually imagine a rod in your spine from your neck to your hips, so you won’t twist the lower back as you do the foam roller exercises. You must stop short of jabbing, stabbing or excruciating pain. I believe the foam roller exercises can be done safely on the lower back if you exercise your intuition to stop if the pain becomes too bad. You absolutely must perform the foam roller exercises in a meditative fashion and never, ever push through more than moderate pain! No rapid, sawing back and forth motions. You must perform these exercises at your own risk. I believe that they can be a great back pain exercise for back pain relief, if combined with lower back stretches, but they must be done carefully. Don’t worry if when you roll the lumbar spine (and the upper back as well) your back cracks. Usually this feels really good and brings about pleasure. If it doesn’t feel good, simply don’t roll the spine! Or try an air roller first. Since the lower back is a highly sensitive and emotional area, you might want to start out on an air roller instead of a foam roller. It is filled with air instead of foam, and is softer and more cushioned than a foam roller. It may be just the ticket to some initial, gentle self myofascial release, especially if you are doing foam rolling for back pain relief. I recently purchased a premium, textured EVA foam roller that I love. It is soft and cushy on the outer layer, with a textured surface that sticks to my Premium Yoga sticky mat better. The inner core is firm and gives me sufficient pressure. The roller is from Power Systems, and it is a bit more pricey than the regular type, but I have found it was worth every penny. Go to Premium Textured EVA foam roller to see it. Foam roller exercises are a great way for self myofascial release. Self myofascial release is a technique for keeping your muscles supple, elongated, free of stress knots and congestion – otherwise known as ‘hot spots’ or muscle knots or fascia adhesions. Self myofascial release is a great thing for relieving the soreness and tightness in the muscles. If you are looking for back pain relief, the foam roller may be just your thing. Just start slow using an air roller first if you have more than moderate lower back pain and then slowly work up to a high density foam roller. If you are being treated by a physician for lower back pain, please get his/her approval before you begin foam roller exercises for the lower back! If you should experience shooting, stabbing or excruciating pain in your lower back during any movements, stop and see a health care professional immediately! Rolling the knots out of your muscles elongates them and balances you. If the self myofascial release is accomplished, you can have back pain relief. It is a simple form of self-massage that you can do anytime, anywhere, without having to rely on massage therapists. Athletes swear by the foam roller to help in injury recovery. The added benefit to the foam roller exercises is that when you use them meditatively, the release of the muscle tension often triggers emotional release as well. This is because your attention is focusing on the sore area and you are sending energy and concentration to that area. In order to heal the area, you must feel it first, fully and deeply so that you can release it! My article called How Emotions Affect Our Body – Feeling vs. Denying Your Emotions explain this phenomenon and how unacknowledged emotions are stored in our bodies to bring us turmoil. As with all foam rolling you can adjust the amount of pressure you place on the muscle by how far you sink your weight into it. Proceed lightly and carefully with the lower back at first! Make sure you do both sides equally to maintain your balance. Adjust the pressure, the movement, the area to be focused on, as your intuition dictates. Slightly move to the left or right as you sense the area that is sore and tight. When you roll the muscle, if you sense a spot or knot that is sore, hold the pressure of your weight over that area for a while, about 20-30 seconds, or as long as you wish. B-r-e-a-t-h-e as you sink into the sore spot. If it is too painful that you cannot breathe, ease up on the pressure. The deep breathing is the signal to your body that you are in the relaxed state and eventually the muscle will release as long as you are able to deep breathe. If the pain is so great that you have to hold your breath, the opposite effect will occur. Your muscle will tense up and become even more painful. So only apply as much pressure that you can continue to deep breathe! Also do not roll the muscle area too vigorously at first or you may cause bruising and more soreness to occur. Go slow if you are new to foam roller exercises. Really notice your body and how it feels when you do the foam roller exercises. Feel the pull, the stretch, the discomfort and sink into it. Breathe deeply as you sink farther into it. Let go. Let the tension go, let the stress go and let the muscle release. When the muscle releases, so may your emotions, your need to control and hold the tension! Let the feeling and the release come! Feel it and heal it! It will do you body, mind and soul wonders! Just remember that foam roller exercises may bring up feelings you did not expect. The emotional response is unique to you and may be ‘weird,’ frightening, confusing or just different. Embrace the emotions by just staying aware of them, and if you feel safe, move into them to feel them fully. (See Emotions Affect Our Body - Feeling vs. Denying Our Emotions for more information on this technique). Thank your body for its message and sit with the emotions along with the pressure on the muscle until they are released. Eventually over time, as the emotional congestion is cleared, the foam roller exercises will bring you great feelings of release and therefore peace and calm. I will give the foam roller exercises in two parts: Second is a short video of the movement. There is no voice-over on the video, so as you watch, I will force you to use your right brain, the sensing, feeling part of your brain. The right brain perceives images and spatial relationships. It is the part of the brain that you most often close down, in our left-brain, detail and language-oriented culture. (See Improving Your Body Balance is Improving Your Life Balance for more explanation of right brain vs. left-brain functions). No voice-over will also aid you in going inward when you do your foam roller exercises. Foam Roller Exercises for the Lower Back (Lumbar Spine):
You can also follow up with lower back stretches for back pain relief through yoga stretches like the Standing Forward Bend. Do not lock out your knees in this pose and only go as low as is comfortable for you. You can do the Seated Forward Bend pose and the Wide-Angled Seated Lateral Flexion to target your quadratus lumborum muscles. Go only as far as is comfortable for you. As you deep breathe, and your muscles relax, go a little farther.
Any of the twisting at the waist poses will stretch the muscles of the lower back. Here are two. The Revolved Fierce Pose and the Half Spinal Twist. Don't do the twisting poses if you have more than mild discomfort of the lower back at rest.
Always breathe into each stretch and hold for as long as your intuition desires. Only go as far as is mildly uncomfortable, then breathe deeper and on the exhale sink a little lower! Foam Rolling and exercise stretches are a great way to stretch your body and 'stretch your mind’ and heal your body-mind-soul. It is the metaphor of creating space in your life, by creating space in your body! May your path to self-discovery be enhanced by these foam roller exercises and stretches for the lower back and may your journey towards body-mind-soul healing through self myofascial release begin! Related Foam Rolling Articles that You May Enjoy!:
Foam Roller Exercises for the Lower Body:
Foam Roller Exercises for the Upper Body and Upper Back:
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