The Back Pain Relief Plan: A 20-Minute Exercise-Based Program to Prevent, Manage, and Ease Pain by Ricky Fishman DC

Author:Ricky Fishman DC [Fishman DC, Ricky]
Language: eng
Format: azw3
Publisher: Rockridge Press
Published: 2021-03-17T16:00:00+00:00

EASY

TFL FOAM ROLLING

Here’s another way to loosen the TFL, which is a notoriously difficult muscle to relax, as well as the glutes. A foam roller is a low-cost, low-tech self-help solution that can help you relieve your lower back pain symptoms. This maneuver is more advanced, however, so attempt it only after you’ve graduated up to the medium or advanced program.

I recommend a foam roller with a six-inch diameter. You can get one at any exercise equipment store or purchase one online.

Instructions:

1.

Lie on your right side and prop yourself up with your elbow.

2.

Place the roller perpendicular to your body, over the center of the TFL. You will also be making contact with the gluteals.

3.

Relax your shoulder and allow your body to drop onto the roller.

4.

You will feel increasing pressure as you drop, and it may become slightly painful. At the pain point, push up ever so slightly, breathe into the pressure, and hold the position for 5 to 10 seconds.

5.

Slowly roll and lean back so you can work on the rest of the muscle. In two to three minutes, you should be able to cover the entire muscle.

6.

Switch to your left side and repeat.

STAY SAFE:

In the gym I often see people use the roller to work on the IT band itself. I don’t recommend doing so because the tissue is very thin, and pressure can cause an irritation that outweighs the benefits of rolling. I recommend using a foam roller on the muscle itself, as opposed to connective tissue.

EASY DOES IT:

This stretch requires a lot of balance and some slight pain. You can mitigate balance or pain issues by resting the top part of your body on your mat. Doing so takes the pressure off your TFL, so it decreases the effectiveness of the foam rolling. Use this technique to get situated and comfortable with the foam rolling motion, then try to elevate yourself properly.

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