Roll through the kinks
Do you experience chronic lower back pain from sitting in the office? Here is how you can fix low back pain and manage it on a daily basis. You will be amazed at how good you feel daily from simple rolling and mobility exercises.
Use with extreme caution: Not recommended with individuals with injured lower backs.
Engage your core muscles and slowing positioning your body face-up, with your lower back on the foam roller, position the roller on one erector spinea muscle outside of the vertebral column. Roll each side of the lower back muscles separately. DO NOT roll your spine on your lower back through the middle. If you feel the rolling going into the middle of your spine, reposition your body slightly off to one side. Please see video instructions or seek a doctor if you have questions before starting to roll your lower back. Be extra careful to brace you spine by keeping your abdominal muscles engaged while supporting your upper body.
Roll tight lower back Decompress your lower back with the roller propped under your hips
Low back pain: Holistically we find that the majority of the low back pain comes from either a digestive system that is sluggish and constipated or an imbalanced pelvis, which has too much anterior tension and dysfunction. The focus of the release work is too focus on accessing the position of the pelvis and determining how the position of the pelvis could be altering the loading of the spine. If the hip flexors are over tight and short, then our first point of action is to deliberating release and repair those structures. Further focus is related to ensuring both tensor fasciae latae and gluteal medius are equal side to side.