Treat Lower Back Pain Yourself with this Easy Technique

Greetings from a snowed in Myofascial Release Therapist!!We have all been shoveling and snow blowing it seems like for weeks trying to keep up with the non- stop snow fall. Typically this is a time a year where we received lots of last minute appointments for lower back pain and strain from shoveling. Sometimes expert hands help the healing process but there are plenty of techniques you can do at home or at work to keep your body healthy. Below you’ll find a Self Treatment technique used to treat lower back pain and discomfort.
Best in Health,
Jessica

Self Treatment with a Small Ball:

Myofascial Release Self Treatment is essential to loosening up pain, tightness and restrictions in your body. There are many self treatment tools to choose from, I find that I tend to use a small ball the most. It is easy to use and provides a gentle controlled pressure for long lasting relief of tightness. The ball that we use most often for Myofascial Self Treatment is a typically a 3 or 4 inch vinyl ball like the one pictured below. You may also use a tennis ball but keep in mind that a tennis ball is a little harder and may feel too deep on some areas. If it feels like too much pressure cover the ball with a towel or pillow.

A ball maybe used while sitting, standing (leaning against a wall) or while lying down.

What area to treat for lower back pain: A commonly sore area, especially after shoveling is the Quadratus Lumborum. It is a muscle in the lower back and is a common source of lower back pain. Fascia also known as connective tissue is a specialized system in our body that has a similar appearance to a

spider web. This continuous web is densely woven, covering and interpenetrating every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord. The most interesting aspect of the fascial system is that it is not just a system of separate coverings. It is actually one continuous structure that exists from head to toe without interruption. So while you maybe looking at a picture of a muscle along your mind to expand to see how the fascia makes up the fibers of the structure. And while self treating you may notice that one area may soften and another area may light up with sensation. Or while treating the Quadratus Lumborum, you may feel sensations in another are of your body. This is all happening via the fascial system.

Myofascial Self Treatment for the Lower Back:Find a comfortable position on the floor. Place the ball under your lower back. The ball should be on soft tissue and not on bone. You may need to roll a bit to find a spot that feels hard or tender. Once you find an area of soft tissue that feels hard or tender you will stay still on that spot for 3, 5 or 10 minutes allowing the tissue to soften, release and let go. Allow your

mind to quiet and breathe into the place where the ball is. The sensation in that area will change over time. You will know when the area has released because the area will feel soften and the discomfort will have decreased. Once the area is released you can move to another area of tightness and repeat.

A few tips to keep in mind: While rolling on the ball may feel good that only treats the superficial layers of tissue. Sustain gentle compression over a longer period provide for long lasting relief. This technique should feel gentle, anything that is too forceful will cause our body to feel as it is a threat. A pillow or towel can be placed over the ball to decrease the intensity. This same technique can be performed while leaning against a wall. Stay Curious and Have Fun!!

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