How foam rolling can save money on spine care

Daily deep-tissue massages sound great. But two things get in the way: money and scheduling. You may think, “if only there was a way to reap the benefits of therapeutic massage without leaving my living room.” With a foam roller, you can.

Foam rolling is a way to experience the therapeutic effects of deep-tissue massage. You should do it every day, much like brushing your teeth. Learning how to roll your muscles can help ease tension, work out nasty knots and maintain muscle conditioning between your conservative care appointments.

While you wait for your next massage therapy session, teach yourself to tackle low back pain with these foam roller stretches:

Piriformis stretch

Don’t let those pesky piriformis muscles fool you — these muscles in the buttock area often mimic serious spine conditions by causing full-blown sciatic symptoms. Before you shell out money for an MRI, try using your foam roller for lower back pain.

How it works: Start by sitting on your foam roller. Using your arms to stay balanced, place your left ankle above your right knee. Lean forward and to the left, pressing your left hip muscle on the roller. Slowly roll the muscle from the bottom of your hip toward your glutes. If you feel a spot with tension, pause and stay on it for a few seconds, then continue rolling through. Switch sides and repeat until you relieve tension.

Quad stretch

Tight quads can pull the pelvis and low back forward, and we want to prevent that from happening. Relieving tension in your quad muscles is a good way to use your foam roller for back pain.

How it works: Using your arms for balance, position yourself on the floor, stomach side down. Place your left quad on the foam roller, just above your knee. Slowly roll the muscle from the top of your knee up to the hip. If you feel a tense area, stay on it for a few seconds, then continue rolling through. Switch sides and repeat until you relieve tension.

Are you ready to roll? The biggest difference you may notice when purchasing your foam roller is smooth surfaces versus textured surfaces. Both options work to relieve tension, but the textured surfaces are more therapeutic for severe muscle knots.

If proper muscle maintenance hasn’t helped relieve your neck or back pain, it may be time to explore other treatments. Contact Laser Spine Institute to learn about our minimally invasive options for lasting relief.