The proper way to Foam Roll Your Whole Back

 

Wellness Wednesday: Try a foam roller for a DIY massage

Video taken from the channel: Mayo Clinic


 

7 Ways To Foam Roll The Upper Back

Video taken from the channel: ACTIV CHIROPRACTIC


 

Thoracic Mobility Exercise (With Foam Roller)

Video taken from the channel: Back Intelligence


 

Never Foam Roll Your Lower Back! (HERE’S WHY)

Video taken from the channel: ATHLEAN-X™


 

Foam Roller for Back Pain and Stiffness Physical Therapist Exercises

Video taken from the channel: Michelle Kenway


 

15-Minute Foam Roller Tutorial for Low Back Pain Relief

Video taken from the channel: YogiApproved.com


 

Foam Rolling Your Back: DON’T Do This! Do THIS Instead

Video taken from the channel: Bob & Brad


Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,” de Mille instructs. “Curl your trunk forward as you roll so your back is heavy into the roller. You can lean more on the right side of your upper back for a few rolls and then more on the left side. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,” de Mille instructs. “Curl your trunk forward as you roll so your back is heavy into the roller.

You can lean more on the right side of your upper back for a few rolls and then more on the left side. Place your hands behind your head and draw your elbows together pointing toward the ceiling. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades.” She further advised, “Curl your trunk forward as you roll so your back is heavy into the roller. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,” de Mille instructs. “Curl your trunk forward as you roll so your back is heavy into the roller.

You can lean more on the right side of your upper back for a few rolls and then more on the left side. These are 7 ways you can foam roll your upper back and mid back. It will teach you ways to access your back muscles and specific vertebrae in the spine. It w.

Place your hands to the side or behind you to help support your weight. Using your hands, lift hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the. The Right Way to Foam Roll Your Entire Back | Wellness | MyFitnessPal. July 2019.

Keep your recovery routine from causing more harm than good. Lower Back Muscles Upper Back Pain Neck And Back Pain Neck Pain Foam Roll Back Foam Roller Stretches Resistance Band Roller Workout Gluteal Muscles. Place the foam roller behind you in the approximate position where you need to crack your upper back. Lay back on the foam roller and adjust the foam roller to the right spot under your upper spine.

Put your hands behind your head to support your neck. Relax and let your head go back to crack your upper back. Sit on the floor with your right leg extended and your left leg slightly bent. Position the foam roller under your right hamstring, perpendicular to the leg.

Lean back and balance your body between the right elbow and the left foot. Roll the right leg up and down over the roller an inch at a time. Interlace your fingers at the back of your head or extend them alongside your body.

Use your heels as momentum to roll your body up and down over the foam roller, pressing it.

List of related literature:

To address the lower back, position the foam roller perpendicular to the lumbar spine and roll slowly up and down along the often tight erector spinae muscles.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

As you roll back, you accompany the rolling movement of your body by rotating your shoulder and arm on the ground (see the close-up photo) to facilitate smooth repositioning into the Prone Lying position.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Roll back along the center of the pelvis, lower back, and middle back during step 2.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

So, again, get into position with your feet turned out, allow your torso to drop, round your back, tuck your chin, and then drive your hips into the pad while squeezing your glutes to elevate your torso.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

While there are a variety of PNF techniques, perhaps the most common method (the hold-relax method) involves taking the muscle or joint into a static stretch position while keeping the muscle relaxed.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The towel or foam roll should be thick enough that the knees cannot be locked backward or hyperextended.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

A half roll-back (start in the seated position, round the spine and roll back halfway, and then return to sitting) can also prepare the beginner for the traditional roll-up.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Soften the lower back muscles and spread them on the roll.

“The Yoga of Breath: A Step-by-Step Guide to Pranayama” by Richard Rosen, Rodney Yee
from The Yoga of Breath: A Step-by-Step Guide to Pranayama
by Richard Rosen, Rodney Yee
Shambhala, 2002

When done properly, foam rolling can be very uncomfortable,

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Foam-roll your back from bottom to top.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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97 comments

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  • Help last year I had lUMBAGO for the first time in my life. I’m 43 years old. After that I have pain on that side every time I sit down. I feel better when I stand or lay on my back. Moving makes it better. But I can’t sit. The longer Tim I sit the longer the pain lingers. What can I do?

  • Imagine my delight, when suddenly, while searching for foam roller stretches for beginners, I discovered my spirit animals, Bob and Brad. Not only was the video super helpful with the multiple angles and actual spine (how cool) but I just like the vibe. Down to earth, funny, considerate of my time and super helpful. Also you have helped spread the important message of NOT rolling your package. Lol Thanks guys! <3

  • I can’t stay up or sit for very long I have to lay down to ease the pain for every hour or so. when I do this I feel like there is something very loose in my mid back and when I roll it makes a noise. I have very little feeling in my hands and I numbness tingling in the hands. I can turn my head about 70 degrees right but only 45 degrees left…

  • Hey guys! I bought a foam roller but it’s a little chunkier and shorter than the one you guys are using. Did I get the wrong kind? Because it kinda hurts when I use it.

  • So my chiropractor has a rolling machine in his office which roles directly in the spot you are saying not to do? He says I lay on it for 7 minutes. Online you see so much conflicting info. I’m at my Wit’s End tried everything still excruciating hip and back pain with all these exercises people say to do and not to do what is a true answer for God’s sake?

  • yes….avoid ” the package” omg rofl you guys are great! and never thought about the “wrinkles and gray hair on the inside” thank you….good to know…..NOT but yes…you guy have relieved a lot of pain in this 61 year old old gymnast and dancer body..that fell off of too many horses…and crashed big on skies when hit by a psychotic skier…so thank you

  • Baldness is an indication of not being properly hydrated, not enough sun to the scalp, not having a plant base or pescatarian diet. For hydration filter out the water and add limes….add Celtic salt to your food for it has vital minerals…is how you fix baldness and aches on the body in addition to the rolling therapy from above…it has been working for me and I’ve added fasting to get rid of type 2.

  • Thanks! Yesterday I couldn’t even lift my body for the second pose, stand straight or even walk straight.. Today the poses are easier and I can walk straight!! Thanks a lot!!

  • I hurt my lower back due to exercise recently and this helped immensely. I am definitely sticking to this routine. Thanks a lot ��

  • I love this channel but I wish Brad would speak more. He is very thorough and likes to go into detail explaining why to do x,y,z and why not. It gives me a much better understanding of my own anatomy!

  • Been struggling with my lower back for 6 years, thank you for this! I will practice constantly on the week so I can improve! How many minutes can I work on each movement? What do you suggest? 5 minutes per area? (left and right)?

  • This is the video that finally got my subscribe! I love the banter between you two and the ending to this video had me laughing out loud

  • 06 February 2020 Thursday AM: really appreciative for your video about Foam Roller: would you please post a You Tube video that shows how and where to apply the Foam Roller? Thanks from Arizona

  • You guys are awesome! I love watching your videos. They are so helpful, informative, and entertaining! THANKS for all you do!!!:)

  • Jeff do you have a favorite foam roller that you’d recommend? Looks like you use a pretty basic one instead of any of the cushioned ones with various patterns

  • I’ve had kyphosis my whole life and it kills me, I’ve been foam rolling twice a day everyday for the last 9 months and my back hasn’t changed at all idk what to do

  • OMG! What kind of nonsense is that? You have a lot more load on your lumbar spine while running or walking than when you’re doing foam rolling. So what is your point, that running and walking is dangerous for the lumbar spine too? Stop telling this kind of myths that promote fear of movement.

  • What I do on my foam roller is the same but then I also tuck my chin in and then roll my head forwards and my cervical bones crack, crack, crack and it is awesome! It feels great after a long day!

  • Question, what about the “chirp wheel” or “yoga wheel” �� I’ve seen people on here using it on their lower backs. Whats your opinion on this?

  • Well.. If you did do that on the lower back and somthing recall gave way NOW.. I cannot lift my butt up at all…

    What can I do.. In severe pain….

  • I just purchased one of these after watching one of your videos on posture, I have slight scoliosis and horrible posture. I do it exactly as you are, but it hurts, not in the spine, but the skin surface and muscle, maybe a little fat too, lol. Is this something that will gradually get better?

  • If your spine shifts its called Spondylo lis thesis (spaces added to help pronunciation). There are lots of consonants in there.

    If you have a pars defect its called spondylo lysis.

  • Thanks for this video, pulled my back lifting a tree today and was looking for foam rolling techniques for lower back. Soooo glad I watched this video first. No foam roller on the lower back for me now.
    Thanks again.

  • You really need to support your neck in neutral position while rolling your back! Women need to be careful rolling on the side not to increase the risk to the rib cage! You two should watch my videos to learn all the correct exercises for the entire body!I have been teaching myofascial release for over 25 years.

  • Woman is giving birth

    Nurse: “push!”

    *Jeff walks in*: “stop, that’s not what you want”

    Next day on athleanx channel: “giving birth is killing your gains”

  • horrible pain today and this is just what I needed. Finally putting that foam roller to good use! Great clarity in this instructional, thank you.

  • Ngl I’ve had the worst back pain lately.. so I thought using a foam roller would be a good place to start. After searching about it I started to read so much about the dangers of foam rolling the lower back which made me a bit reluctant to trying it. Honestly after doing this routine once I felt so much relief. I will be continuing to follow this! Definitely recommend ����☺️

  • Thank you, guys! I haven’t tuned in in awhile, but good job on the shirts! Much more practical! I need to do my back exercises, so thank you for these tips! I have spondy grade 2!

  • I just watch your video ��������. I’m excited to try these exercises. My lower back is killing me. Can anybody recommend a roller on Amazon.

  • I had a herniated disc a few months ago and followed your advice on one of your videos, it helped a lot. Thank you for these very helpful and informative videos.

  • I literally am rolling out my lower back right now, then I looked up rolling out my lower back, then I saw Jeff had a video for it. I hope this helps, I’m in such a lot of pain

  • I need to find exercises I can do that don’t stress my bad rotator cuffs. The few I could do feel great, especially the lower lumbar stretch but the other forms had me close to dislocating my bad shoulders. ����

  • completely unrelated, but after walking for 2-3 hours today, my back felt rather sore, I bent over like when you reach for your toes, and heard an almost cracking sound that I’d never heard before, it felt amazing.

  • I have used these routines for a few months now and I can say its helped me with my foam rolling. I also added some (other) routines but I can honestly say this has made a big difference. YouTube algorithm has worked a treat to bring your video to me during lockdown in the UK. Thank you!

  • Last night I could barely move because I was in so much pain, but these exercises as sore as they were helped relieve pain instantly! Subscribed

  • What if you have both RA and Ankylosing Spondylidis? Because I hear a lot of ways to use a roller. And what you guys say… It’s for people that don’t have these types of autoimmunes…

  • Hi there great vid,I’ve been suffering with low back pain for years and got given one them rollers many years back but I’ve never done anything with it till now and found your video great.so would you recommend doing this once or twice daily for 15mins

  • I put the roller at the top of the lumbar fascia, slide my body down, using it to stretch the fascia out. Gad dayum it feels good.

  • Nice.
    One small thing. People with bad back, should NEVER get up straight the way she gets up after the bridge pose!! Always turn to your side and get up. Otherwise you may end up hurting your back pretty bad.

  • I did thew best i could for a first time, which was pretty clumsy. However, I am now feeling what i can only describe as ENERGY. I feel really good. Also, love the way she talks and demonstrates this.

  • Unbelievable! I have been in terrible pain for a couple of days. I have a high pain tolerance and it has been up to an eight. Your class brought me down to a one or two. In a matter of 15 minutes. That’s incredible. I think people would have to try this to believe it LOL!

  • Did you like this class? Be sure to SUBSCRIBE and leave us a comment below. ��
    ����Try our premium on-demand yoga and fitness classes here: https://www.yogiapproved.com/classes/
    ����Connect with Ashton August on Instagram https://www.instagram.com/iamashtonaugust/
    ��Follow YogiApproved.com on Instagram https://www.instagram.com/yogiapproved/
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  • Foam roller are good for any body part except for the lower back. The upper back has the rib cage to no compress the spine in too much but the lumbar vertibrate (lower back) does not it is really harmful for the lower back to do so. There is a video from Athleanx where Jeff explains this in detail. Please don’t trust these unqualified so called “yoga teachers”. Do your own research guys.

  • I just bought a roller from Facebook Marketplace and didn’t know how to use it. Your video and explanation was excellent, looking forward to using it now.

  • Oh my god. I’ve been dealing with such intense back pain since pregnancy and postpartum. My job required hiking in the wilderness with 60+ lbs everyday, as well as sleeping on the ground for as long as a week consecutively. Financially, I didn’t have the option to quit when I became pregnant, so I was still doing this at six months pregnant. Now my baby is 10 months, and nothing has helped relieve the back pain. I’ve been to chiropractors, massage therapist and experts in holistic medicine, but with no relief. Thanks to this video, I have finally found enough pain relief to begin exercising again. Thank you for sharing!! Also, you are beautiful, and I appreciate your calm energy as well as your explanations of both cause and results. It has been so helpful.

  • Thanks for Sharing. Excellent video & instructor. Generally, I hate stretching as I feel it’s boring. But done as said couple of times along with the instructor, and time went by very fast. You are one great teacher!

  • Been struggling for a while with lower back pain after cycling after doing this for the last few weeks three or four times a week I feel like a new man!

  • OMG, I have been suffering from upper and lower back pain and sciatica pain on my right from sitting in front of my computer 12 hours a day. This video tutorial has been so helpful and after doing all these exercises I have felt so much better. Words cannot express my gratitude for this well thought out and instructional video tutorial on foam rolling. God bless you!

  • I just started using a foam roller. I was just rolling up and down it like a fool. I started having muscule spasms so I did a Google search on the best ways to use a foam roller and found your video. It helped tremendously! Thank you so much!!!

  • Tired to look for the foam roller in this video at the link its sold out…..currently having a terrible back spasm and on day 2 wonder if there is some other site or roller you recommend….I have multiple sclerosis and have these spasms often and wanna give this a try I’m tired of being in pain ��

  • Thanks allot hurt my back at work this helps! The foam rollers are awesome! First bought it when an EMT friend of mine told me my leg was numb because of a tight spot on the outside of my leg. Bought one worked that area and sure enough it worked

  • Hi Michelle. Thanks for the video… just wondering, as you mentioned back pain, are these exercises safe for a herniated disc patient? They look very tempting but also a little dangerous. Please let us know, in particular, lower region.

  • Thank you so much for this. Really nice guide to using my roller properly.. my shoulder blades are a nightmare for knots and tension!

    I have a diastasis recti though on the right of my abdomen after diep flap reconstruction 4 years ago.. (orig plastic surgeon ignored my complaints about my ‘bulge’, said it was just scar tissue… then tried to liposuction it in Jan this year��
    I saw a new plastic surgeon for a second opinion a he immediately sent me for ultrasound, which showed up the 5cm diastasis recti!
    Currently on a wait list for sirgery to correct it.
    Allowed to exercise bit need to be careful with anything that makes my abs strain… is there a safe way to use the roller to sort out my thoracic jam around T17/18, and my shoulder knots in my rhomboids and supra/infraspinatus (from too many excel spreadsheets!!)

    Or should I maybe just stick with sports massages for now?

  • Just 1 min into the exercise and my back is feeeeeeling so good! All the cracks made me feel better, don’t know whether it’s placebo, but I’m happy!

  • what a great video! love your channel XXX just subbed ;)) would be awesome if we could keep in touch and support each other xx sending love

  • Can you also make a video where you explain how to let the air out of the gym ball and show it on the ball and make it completely flat?

  • I found this after foam rolling my lower back for three years thinking “shouldn’t this be fixing my back problems?” But now I understand

  • I wonder what Jeff thinks about the Chirp Wheel that is advertised on social media. Hey Jeff! I know that you look back at 3 year old videos so please give your input here! I’ll wait…………………………

  • Amazing video Ashton, thanks for simple and effective tuition. I’ve been suffering with lower back for weeks, finally took my new roller out of the bag and instantly feel so much better..! Thank you so so much ��, big love from the UK ���� xx

  • Do you have any opinion on the chirp wheel or can you review it through other videos yourself and then maybe give some insight on it before me and my hubby buy it?

  • I used a massage ball yesterday and I held it really deep for 30 seconds and I think I moved something in my stomach because instantly I felt like absolute shit and couldn’t sleep the whole night

  • I just did this twice and started to hate the foam roller, then found a video giving techniques that help, then this video. Thank God ��

  • Excellent stretches!! Really helped me out in just one setting! Thank you so much my friend, God bless you and your family and friends ������������

  • Hello sir, I have been suffering from a rib out for 2 years and I came to know that problem when I visited a chiropractor, I took 4 to 5 sessions and I used to feel okay for only 2 to 3 days. But after that I used to feel the rib is still out and there is a lot of muscle tension near my shoulder blades (T7 and T9 ribs) I feel discomfort breathing and I get a stabbing pain and poking pain when I twist or turn! My question is does this heal with the excercises which u have shown in the video and can I continue my physical activities? Please help me!

  • Hey At the 5:41 mark when using roller on tail bone and bending knees in to each other that exact stretch on lower back is EXACTLY my issue of pain is there an exact name for area/more videos focusing on that area I’m in desperate need of help there it’s binding my job and my runs

  • The goal is not to live forever, but at least enjoy life to its max with exercise being the ultimate youth extender well into your 50s and 60s

  • You guys are such a wonderful double-akt. Apart from givng much needed advice, practical demos and explaining everything so well, your light hearted and generous delivery cheers me up every time. I really appreciate what you do and have learnt and benefitted a lot. Thanks.

  • How about rolling the lower back while leaning to the side, so that the pressure isn’t directly on the spine?
    Or with one of those small foam roller balls?

  • I have just found you Gentlemen.I have had all sorts of lower back problems for years.Your approach has already taught me much more than the 6 physiotherapists i have been to. Thankyou for such a no -nonsense approach.And you’re funny and engaging too. RESPECT

  • So if I have muscle tightness and stiffness in my lower back, I can just foam roll on the sides of the spine instead of along the spine like I do my middle and upper back?

  • I always wondered why those guys/gals were rolling on their side. Turns out they were right and I had no idea what I was doing. Thanks for the info!… I look forward to when I can actually use this.

  • @Jeff,notice how people use sitting toilets in India, that the best position to get rid if lower back pain while emptying your �� waste from your stomach. Trying sitting in that position and notice yourself. Even better to dig and hole, separate your legs and then sit.

  • Hey Jeff, have you seen the advertisements for the “chirp wheel” they advertise it as a good lower back pain reliever. Do the things you say about the foam roller apply to that product as well which also rolls out the lower spine?

  • what about to crack your back? for a quick adjustment? im assuming the answer is to not try to adjust yourself but it feels so good haha

  • So this is a big deal to me as an ironworker pretty much imagine all day working out at just the back hyperextension set up and doing Romanian deadlifts all day everyday for weeks my lower back and hamstrings are constantly fried there’s never a chance to recover I did full bro my lower back and it felt kind of good and I also agree though that glute medius and some of those muscles need rolled out but I can’t cat Cow my back into the position that needs to be

  • Thank you so much! This got every part of my bum which has been tense from sitting all day while working from home. I don’t feel my back for the first time is days!

  • You wanna know what happens when you roll the lower back??

    *takes out skeleton

    All your flesh boils off and you help me forever to demonstrate stuff.

  • I’m not sure if this is the best video to post this comment, or question rather, but surely I’m not the first person to ask about your opinion on the use of massage guns for recovery, warming up, etc. Would love to know your thoughts.

  • I’m almost 40 and was looking for a video to help with slight back pain. This this was perfect. Going to subscribe and check out your other videos.

  • Can you use a lacrosse ball/massage ball on your low back? How else would you get knots out of your low back? If you’re wondering this too please upvote so it can be seen

  • My pain is in the lower back, the lumbar, and I’m a avid golfer. I roll my lower back and it works! I can now swing a golf club with no pain!

  • Literally did this at 4a.m this morning feeling spectacular �� clearly I was wrong I thought abs tightening was ��… I promise Jeff ����

  • I love my roller! I don’t normally do my lower bc just like you said I could actually feel my body telling me no when I would try!! It’s amazing what our bodies tell us when we actually listen! It’s not always a hurt so good!

  • I have a lower-thoracic kyphosis. I’ve lost mobility in this section of the spine, so it won’t leave flexion, but I’ve had an MRI and there’s no structural deformaty. The orthopaedic consultant said it must, therefore, be a muscular problem.

    I’ve been doing this exercise daily for a couple of months with no improvement. If I keep at it, am I likely to see results or do I need some other sort of therapy, do you think?

    Sorry if this question is an imposition. I’m at a bit of loss as to who to ask.

    Also, thank you for the video. It was very informative.

  • Great video, I’m doing these mobilizations. Question, for the thoracic paraspinal holds, is that 3-4 sets for each side and each position on the spine? For example, 3 sets on left side for each position on the spine such as lower middle and upper? This would total 9 sets on the left side plus additional 9 sets on right side? Thanks for clarifying.

  • Outstanding Video! Thank you so much! The 1st exercise solved the problem I’ve had for several weeks. I wish that I could give this video 1,000,000 thumb’s up.

  • What if you have decreased lumbar lordosis and you use a foam roller on it and u do it segmentally along with stretching hamstrings, abs, strengthening lumbar paraspinals?

  • Hi,
    Activ Chiropractic I feel a sharp pain when I lift right shoulder up just like you did in the thoracic parasoinal move, why is it painful? Also my back feels strong doing everyday work only sore when doing that move.

  • Damn i tried the move where your on the roller and extend your arms overhead i couldnt even get my arms past 45 beforr parallel ��

  • If you suspect a potential disc bulge in the thoracic region are these exercises still good to do? Or can you aggravate the condition doing them…

  • Dude loved the video very helpful! I’m a personal trainer myself. I have had physical jobs most of my life and played sports and this area has always been stiff tight and I put my stress tension there. My back cracks slightly a lot. I have used foam rollers mostly on my legs, this combination for the past two night has been my pre bed practice.

  • Done these techniques while watching your video. I got up feeling an immediate sense of looseness in my back muscles. I’m coining it the “backgasm”.

  • First of all, use a rolled up towel, but about half or a third of the diameter of that roller. Then put it on the lower back. This conforms to your muscles and spine and does not cause pressure spikes. Then you selectively apply pressure to the sides of the spine, by extending and compressing your own muscles using your weight just like a situp. Very effective. I have removed a lot of back pain from my clients, with no deleterious effects. This method is very close to my techniques.
    For foam roller,s they are often too much pressure. But the spine can be accessed at a 45 degree angle. If the end of the roller is used. This is a rather ackward setup, especially as most foam rollers are too big in diameter for the lower back of most people, especially women.
    The gluteus is part of the lower back and is often the cause of perceived lower back pain. Roller those thigh muscles out and the lower back will restore itself. Almost exactly as the video recommends.

  • great videos and very informative while being easy to understand! I have just started regular exercise and have had a few old problems show up. your videos are very helpfull

  • Hi,
    found you channle today, going to try some of your posture staff and formrolling. I do have pretty bad scoliosis and lift for 4 years now so my back muscles are pretty fucked up. Already stretching every day but unable to stretch so problemetic areas (maybe your streches will help).
    Nice work!!!

  • A friend of ours gave us one awhile back and I’ve never used it. My middle back has had a kink in it for the last 2 days, and I tired it. OMG, it has helped tremendously!!! I’ve already done it twice, and will be doing it again, before bed. Thank you so much for posting this! The “Form Roller” will definitely become a routine!!