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> How to roll your back? – exercises for back pain

How to roll your back? – exercises for back pain

Publish date 18.08.2023

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How to roll your back? – exercises for back pain

We live in a society where back pain is no stranger to us. Most often these problems affect people who lead sedentary lifestyles and do not do any sports. Here we break this stereotype. Why? Let me tell you that even runners and people who are physically active also face the problem of back soreness. 

What is the cause of this? Incorrect running technique, bad posture when sitting, and even poor execution of certain exercises. Do you want to somehow relieve your back and get some relaxation? If so, read on to see when back rolling will help you with your pain and which roller would be suitable for massaging.

Causes of back pain in a runner 

Let’s start with the basics, which is where back pain when it comes to runners comes from. After all, you’re doing exercise, you’re physically active, and you continue to suffer from back pain. 

Why is this the case? What is the cause of this pain? 

  • improper sitting, 
  • improper posture when running, 
  • improperly performed strength exercises, 
  • lifting very heavy objects, 
  • neglecting to perform exercises – strengthening the body, stretching. 

You may be asking yourself why exercise is so important and how it affects the back. I’m here to answer that question! If you don’t do them, and you exercise and run, then painful trigger points form in the muscles and fascias. What do they cause? 

  • body stiffness, 
  • bad mood, 
  • limited range of motion,
  • greater risk of injury, 
  • less flexible muscles.

Therefore, you may experience back pain. If this is the reason for your anguish, your comfort will improve after proper strengthening of the body.

Rolling and back pain – will this method help?

The answer is YES! There is a lot of talk about professional massage and how good it is for sore spots in our bodies. However, you will go to a professional once in a while. Let’s face it, such visits are not cheap. 

Fortunately, you can perform such a massage for your sore muscles and back yourself at home with the right and inexpensive equipment. It is not difficult, but you need to know how to perform it. 

When you roll, the fascia is hydrated, peeling away from the muscles. In turn, you will enjoy a fuller range of motion. Self-massage also produces similar effects to those of stretching. However, it works more deeply and relaxes tight areas better.

Do you have a sore back and suspect it’s a problem with poor posture while sitting and running, or maybe you neglected to stretch your leg muscles or did too much training? Then rolling will help you!

Rolling back and back pain
This kind of exercises are very good for your back.

Rolling – will it help with everything? 

Unfortunately, no. You can use these exercises only in some cases. It happens that these exercises will not help anything at all and may even hurt you. Therefore, if you are experiencing severe back pain and it is not caused by exercises, intense training, or improper posture, go to a doctor or physiotherapist. Consult with them and find out if self-massage will be a good option for you. 

In what situations is rolling not advisable and you need to look for other ways to deal with back pain? 

  • too weak abdominal and back muscles – first do exercises to strengthen these parts of the body. 
  • flat feet – start by doing the right exercises for your feet, and buy the right shoes for walking and running. Specialists will help you choose the perfect model.  
  • degenerative changes – if you have any, be sure to consult a doctor.
  • frequent running on hard surfaces – when running in the city, you usually run on sidewalks or asphalt. Try to choose terrains that are less hard and “more pleasant” for your feet and body.

Back self-massage roller – which one to choose?

What is the best roller to choose for a relaxing massage for the back? Opt for a smooth roller. 

Surely you have seen rollers with tabs. These products are better avoided when massaging your back, as they can do more harm than good. Also give up on a very hard roller, especially when you feel that you are very tense. 

What kind of roller will be suitable? 

The best bet is a smooth roller with a diameter of 15 cm and a length of about 45 cm. You can also use a duo ball, which is two balls joined together. It has a deep and precise effect on your back. It is a guarantee of muscle relaxation. 

Which duo ball is best to choose?

  • smaller 8×16 cm – they are ideal for back and chest massage. It will provide a deep massage and relaxation. For slender people. 
  • larger 12×24 cm – for people with a bigger figure.

How to roll the back – learn the technique 

Is the technique important here? It is very important, just a few rules, but if you ignore them you can harm yourself. Therefore, we will focus on a few rules you need to remember if you decide to roll and relax your muscles in this way. 

From what part of the spine do we start the massage? From the lumbar region. In this case, use the duo ball. It will be perfect for an in-depth massage of these parts.

  • Focus on small sections and parts of the back. Spend about 2-3 minutes on each part. This will ensure that you massage them well. 
  • Move the roller slowly and carefully. During such exercises, you must not rush. This is the only way to achieve the results you want.
  • You must remember that the roller with which you perform the massage is used to massage the back and its muscles, not the spine. 
  • If you feel pain stop massaging that area. Wait until it disappears, and then try again. 

The rules mentioned above apply to both rolling with a regular roller and a duo ball.

Foam rolling for the back problems
Use good foam roller fot your exercises.

A few exercises with a back roller – see how to do them!

Exercise 1

  • The roller should be on the lumbar region.
  • Lightly sit on it with your legs bent and support yourself with your hands at the back.
  • Involve your arms and legs in this exercise – move your body up and down, so that the entire lumbar region is well-massaged. 
  • In addition, it can slightly rock the body to the left and right side – it will make the massage deep and precise. You will massage this section of the back along its entire length and width.

Exercise 2 

Replace the regular roller with the previously mentioned duo ball. 

  • Place the duo ball on your lumbar region (1-3 cm above your underwear line) and sit lightly on it with your legs bent, supporting your hands at the back. 
  • Move your hips up and down – perform the exercise slowly and precisely. Only in this way will you get the desired effect.

Exercise 3

  • Roller at the level of your shoulder blades, and lie on it with your legs bent.
  • You should braid your hands above your head. 
  • Move your body up and down on the roller. 
  • With this exercise, remember not to slide the roller down to your lumbar region.

Exercise 4

  • Use the duo ball to massage the entire length of your back. 
  • First, place the duo ball on your lumbar region. 
  • Massage this section, then cross your arms over your chest and massage your entire back. 

Exercise 5

  • Lie on your back, and bend your knees.
  • Place a roller at the level of the sacrum. 
  • Arms along the torso. 
  • Raise your legs and draw them to your chest.

Exercise 6

  • Lie on your back and place the roller at neck height.
  • Feet wide, arms along the torso. 
  • Massage the neck as follows – head back, then draw the chin to the sternum.

You should roll after every workout even before static stretching, when the muscles remain warmed up.This is not just for your back, but also other parts of your body. It is such exercises that will help you relax, loosen up, and prevent various pains. If you have a back problem, first go to your doctor and ask if such exercises will be suitable for you. Purchase a roller and duo ball and do such additional exercises.

You can do rolling sessions as separate workouts. However, remember to warm up your muscles before doing so. Do some dynamic stretching exercises, with special attention to the parts you intend to roll.

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