Foam rollers...

[DitchPanda]

So like many of you I struggle with lower back issues and have for a long time. Last year when it got bad I got on a diet and exercise program of stretching\yoga, core strengthening and walking\running. To date I'm down 25ish lbs and outside of a flare up last week in my mid back my overall back health has improved. What I'm noticing lately still is some irritating knots in my mid back and still an overall lack of flexibility. Does anyone have much experience with foam rollers and will this help the issues I've listed?

[Bird]

Been battling back issues my entire adulthood and use an exercise ball every morning along with strength training, less weight, higher reps.

 

Message therapy and cycling has also been extremely helpful.

 

Joint pain?  Fish oil and Tumeric everyday.

We pay the price for years of physical labor.

[Jigfishn10]

I'm a recent believer in foam rolling for the mobility issues I had with my shoulders, usually followed by specific exercises to strengthen that part of my shoulder.

 

My back issues, which dates back many years, was due to the weakening of my azz from sitting all day. My back issues are a thing of a distant past with core and posterior chain exercises which I won't get into. I'm not a physical therapist. 

 

I suggest seeing a physical therapist, have them recommend treatment and exercises to do to unlock the knot.

[casts_by_fly]

foam rolling should help with knots caused by working out.  Massages help also.  Stretching and mobility exercises will help with the flexibility.  Rotational exercises are great for a tight back.  The mayo clinic has a lot of good stretches.  If you did a minute of each twice through the series every day you'd loosen right up.

 

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265

[Jar11591]

3 hours ago, Bird said:

We pay the price for years of physical labor.

 
Ugh, yes we do. That’s why I’m currently looking into options in the future to get out of such a physically demanding career. When I’m older I want to be able to still get around. But physical labor is all I know since I started working 15 years ago. Sometimes I feel like a jackhammer is the only thing that will loosen my back up. Massage therapy is a must. I have one booked for a couple weeks from now and it’s been a long time.  

[TnRiver46]

We have at least 3 foam rollers, I love them. I’m usually a few inches taller after a session 

[Jig Man]

I have no experience with them but I keep lidocane on the bathroom counter all the time.

[padlin]

Both my wife and I use one for sciatica, but it’s more the hip then the back. A physical therapist showed us how and where to use it, might be worth a visit for your back.

[A-Jay]

I have some experience with utilizing a foam roller, some what limited but experience none the less.

Specifically I had injured my lower back (twice) and foam rolling was part of my 'required' physical therapy.  I was shown by a professional how, where & when to use it properly.  

Jury is still out on whether it helped or even speed up my 'recovery'. 

Either way, didn't take long to realize that this device is not a toy.

Depending on the situation, if not used correctly, may do more harm than good. 

The advice offered above to seek out the advice of a professional is solid.

This is not a DIY deal; especially when it come to spinal health & longevity.  

  After my require time with the foam roller was over, I chose not to continue using it as part of my regular routine.  As a warm-up or cool-down deal to regular resistance training, 

rolling it out never seem to really make a difference for me one way or the other. 

  Since my last injury, (been many years now) I have dedicated myself to keeping my core & spine strong & flexible.  We only get one each and they need to last a life time.  

Currently, at 63 I feel functional.  https://youtu.be/9wEJ_yf_g9c

  Finally, I will say that if one lives a mostly sedentary life style, any type of regular mobility routine can be very beneficial.  A foam roller could be that IMO.  Especially considering some of the somewhat awkward body positions one is required to get into, then maintain and then even move through a range of motion in.  Strength & flexibility of those specific deals can not help but improve.  But it needs to be preformed consistently & correctly to realized the many benefits.  

A-Jay

 

 

 

 

[throttleplate]

I use a 75 cm yoga ball and lay my stomach across it and let my body go limp for many minutes and then lay my backside on it and do the same.

The cold winter months really stiffen up my a backside so i will take steamy hot shower to losen up then lay on the ball. Makes a big differance.

https://www.amazon.com/Fitness-Yoga-75cm-Exercise-Ball/dp/B00FP19AJQ

[DitchPanda]

Lots of good info here...I believe I will consult a physical therapist before going the foam roller route since they sound like no joke. I did forget that I had purchased a workout\yoga ball at the recommendation of my chiropractor and a physical therapist. I will dig that out and work it into my normal strengthening routine.

[padlin]

FWIW, insurance may pay for physical therapy, mine did with if a referral from my doctor. 

[Jigfishn10]

Just wanted to make something clear, Ditch. Back pain can be a cause of a number of things. I didn't want to recommend something that would make your back issue worse. Foam rolling is a great tool. When I feel tight and have mobilization issues, I turn to the foam roller to loosen the muscle up, then stretch then I know how to add light resistance exercises to "make it stick". Not my phrase.

 

When it comes to back pain, I let the one's with acronyms before and after their names handle the diagnosis. I wasn't trying to be a wiseazz. 

 

Good luck with your recovery.

[KSanford33]

I've been an athlete all of my life and can tell you foam rollers work wonders, but there's something even better: lacrosse balls.

 

You should probably start with a tennis ball, because going right to it with a lacrosse ball can be uncomfortable. But whichever ball you use can get into areas that foam rollers can't. They can also focus on a specific area much better than foam rollers.

 

I'm 43 and still play hockey with college kids and I credit two things for my longevity: lacrosse balls and ice baths. Both are somewhat unpleasant when you begin using them, but they pay big dividends later on.

[deaknh03]

3 hours ago, KSanford33 said:

I've been an athlete all of my life and can tell you foam rollers work wonders, but there's something even better: lacrosse balls.

 

You should probably start with a tennis ball, because going right to it with a lacrosse ball can be uncomfortable. But whichever ball you use can get into areas that foam rollers can't. They can also focus on a specific area much better than foam rollers.

 

I'm 43 and still play hockey with college kids and I credit two things for my longevity: lacrosse balls and ice baths. Both are somewhat unpleasant when you begin using them, but they pay big dividends later on.

My wife uses tennis balls all the time. She has scoliosis and its one thing that gives her temporary relief

[N Florida Mike]

My lower back pain is slowly getting worse. If I stand on a hard surface more than about 10 minutes, my lower back tightens up and kills me when I bend over or try to get in the little work car I drive. If Im walking  or driving it doesn’t hurt at all .  Years of physical labor taking its toll, I reckon. I tried stretching exercises but they didn’t seem to help any.

Im getting enough pain to make me very interested in this thread!

[steve carpenter]

75 and use rollers after workouts 5 or 6 times per week. Seems to help loosen muscles. 

[TnRiver46]

16 hours ago, deaknh03 said:

My wife uses tennis balls all the time. She has scoliosis and its one thing that gives her temporary relief

We use those too, although my wife of course bought some boujie version of a yoga product that’s shaped exactly like a tennis ball and costs 5x as much. And came in a two pack……