bit better. At that point, throw some more repetitions in.
any comments or questions, please leave them below. I'll
with this foam roller. Once I get down as far as I can go
my legs through my waist while keep my upper back flat. Go
target more across the pelvis into the sacrum off to the
hips. I'm going to then take my arms, place them off to my
one-sided lower back pain and this one is more of a upper
spots in the lower back and repeat this if it does feel
going to feel a deep stretch off to the side. This really
just offer a little bit more, I should say better results with
helps target a muscle called the quadratus lumborum which is
good. The last position that you can do will really help for
going to feel a very good self massage into the pelvis, into
lower back as possible and you can also go over different
a second and then I just rock back like this and just hold
tighten the core too when you rock your pelvis forward. It'll
From there, I'm just going to relax and then repeat it on the
to do what is known as a sacral roll. So, I'm going to rotate
the glutes, and that sacroiliac joint that's making contact
roughly at 90 degrees, put your legs together. We're then going
down as far as you feel comfortable. You should feel a
and the pelvis. So, place your foam roller right at the lower
discomfort you want to throw more repetitions in at that
the lower back start to fire. I like to hold this for about a
my hips, and then rock my pelvis forward and backward.
that point. You can also do what is called a pelvic tilt or
do it on the other side. I try to do this for about 10 to 15
build into that just a little bit more. So, give that a try
you're dealing with pain below the belt line. It's going to
that for a second. Actually, I just got a nice release in my
this one for about 10 to 15 times just nice and slowly
of those positions feel really good, you can throw in up to
right-sided lower back pain. What I can do is pretty much
pain relief so let's go right over the spot that just needs
a big instigator of one-sided back pain. So, tilt all the way
I'm going to do this time around is take my arms, place
point because you always want to focus on the spots that
notice that one certain spot is the pinpoint spot of pain and
the way up to the part of the lower back you're going to
I repeat this one pretty much going from the belt line all
You'll feel the muscles in the leg, the glutes, the hip, and
this as much as you can. Kinda like a knee to the chest.
you need a breather, just lift up with your legs like this.
controlling that stretch by pressing down with your legs
next level you can add in what is known as dynamic movement
need it the most but if you want to take this one to the
each repetition, try to build into it a little bit more by
The movement from here is very easy. We're going to take our
on the it should not be resting on the lower back. It should
If the exercises helped, please support the channel by giving
side, or just grab right onto the side of the foam roller.
comfortably, I hold this one for about two to 3 seconds.
roller just a little bit and then repeat. If any of the
great stretch in the lower back but more importantly, you're
feel like you're resting pretty much on the pelvis and the
your back. Take your foam roller, place it below your
sides into the SI or sacroiliac joints and really hit the glute
muscle on top of all of that. So, you're going to lie flat on
direction. Kinda like right through the waist right through
over towards one side, hold this right here for about 20 to
behind your head just like this. What you're trying to do
the hips. The more that you go over, the more that you're
just put my arms across my chest like this overhead or
body tilt. Whatever side that you lean towards, it's going to
building into it trying to get as much range of motion into
lower back. That actually felt really good but I try to do
Just a nice motion. When you do this, you kind of want to
here and what I'd like do is just take my hands, put them on
part of the lower back kind of right at the belt line right
Try to do three repetitions over one certain spot and with
positions to hopefully get them to release more and get more
another set or two, you can do that but I also then try to
this video a like and maybe subscribing too. If you have
just experiment with different positions. Lower the foam
spots, just feel like it's targeting your pain a little
other side. I try to do this one nice and slowly for about
10 to 15 rep on both sides and if you feel like you need
legs straight up towards the ceiling, have our knees bent
belt line right over the glutes themselves. So, when you rest
three to five repetitions. This next one is especially good if
30 seconds, relax and then you can do it on other side. If any
is take your upper body and tilt it towards the opposite
help the opposite side. So, let's say that I have a lot of
roll to focus a little bit more across the sacrum and the hips
activating those pelvic muscles but I just hold this for about
pretty much all over the lower back and if you again, think it
offers you more relief, throw some more repetitions in at
repetitions on both sides and with each repetition, try to
second or two. I'm just going to relax and then I'm going to
your knee bend at 90 degrees but lift one leg back just like
them off to my side, or you can grab onto the foam roller right
here and we're going to do a simple marching motion. Keep
that is targeting the muscles through different movements and
the most amount of let's say it's right here for me. What
and your body weight. From there, I just move the foam
roller up just a little bit to hit the segment above and then
focus on pressing your heels into the door as much as
helps release it a little bit more efficiently. So, give this
possible during this exercise. It will help create a stable
degrees. Take your feet, press in the door. You really want to
one a try and target any spots that you think needed the most.
do to take this one to the next level is put a little bit more
think need a little bit more attention but what you can also
point, or spasm over that hamstring. What I'm going to do
hamstring muscle now and you may find that this just really
back of my legs right over this foam roller and this usually
Once we feel that, what I'm going to do at that point is
is then just lower my legs and raise them up. Hold this for a
gentle stretch in the lower back over this foam roller.
towards the ceiling as much as I can and really focusing on
key is don't go to the point of pain. You should only feel a
feeling that muscle up here start to fire once we feel that
strength until I feel a deep but comfortable stretch. The
use our leg strength to control the stretch over this foam
anchor point and you may find too that wearing shoes or going
lower my body. I'm just going to slightly press into that
this for a little bit more support. So, when it comes to
the top of the legs right here, the quadriceps. When you fire
of pain. So, this one's really easy. I'm going to take my foam
allowing you to go in there and really dig that tightness out a
the hamstring to get the best results, you need to activate
bit more towards the right if you do feel that one certain
right here can become tight pull on the back causing a lot
we're going to focus on the back of the leg and this one
one experiment with tilting your body towards one direction
down into the foam roller just a little bit more and you try
right here towards my left side and then I'm going to just
can just switch over different spots as needed again with this
sore spot right now into my left glute but I try to go over
up and down. It's a very easy, slow, controlled movement and
going to straighten that leg just like this. Take the other
one certain spot for roughly 15 seconds. From there, I can just
it usually feels really really good. I'm just really hitting a
to do this for about two to three sets and from there you
simply lower my body weight into that foam roller by
leg, put it over the other and just have my foot flat kind of
pain. I'm just going to take my arm straighten it and put it
that you're having pain. Let's say it's my left side. I'm
nice and straight going downwards too. So, the movement
on to my knee too for a little bit more support and leverage
opposite. Just experiment with different positions and angles
over the foam roller. So, it's a nice controlled movement. So,
massage but it's not causing any discomfort. I like to go
in any spot that you feel hits that back pain a little bit
press down with my foot right here on the bent side's knee
straight away. My body is in a nice, straight line too. Let's
glutes, they are a big support system for the hips, the
take top leg right here. Place it over the other and my foot
more. Spend some more time and throw some more repetitions in.
what I like to do is take my foam roller right here and
from there, you can relax and throw in another set or two.
right here by just raising it or lowering it but go over the
slowly building into that pressure over time and then
roller. So, I'm going to use my legs right here to raise and
longer. Just grab your phone, a book, take your mind off of it,
seconds but if it does feel pretty good, you can it for
just relax into this as much as I can. I like to hold it for 30
over a spot that you might be having a muscle knot, trigger
this position right here, what it can do is over stretch and
tilt my body towards one direction. Let's say I have a
roller and then just place it right behind the back of the
repetitions. Afterwards, you can relax. You can then
muscles directly off to the side of the spine and it
push my body away and towards me kind of like rolling the
feels really really good what I do is just a nice slow motion
and also issues with the joints including a lot of pain. So, we
quadriceps is to just simply raise my feet and toes up
the quadriceps, it will help inhibit or relax the hamstrings
be in a nice, straight line going down. The bottom leg
knees. Straighten your arms, put them behind you just like
barefoot will offer you a little bit more grip. So, what
I'm going to do is take my foam roller right here and start
and just do nice, slow, controlled breathing but when
foam roller and then keep pressing down with my leg
For this exercise, we're going to lie flat on our back next to
throw some more repetitions in at that point but really
belt line. The nice part about this exercise, we're going to
right at the lower part of the lower back kind of right at the
a wall or a door. You want your legs pointed straight up
rocking motion just like this. A lot of my movement will come
reposition the foam roller and just target any spots that you
towards the ceiling, have your knees bent roughly at 90
active movement in with this exercise. So, let's stop right
second and then lower it. We're actively engaging that
angle one certain spot just hits it a little bit better
so lean all the way over towards the left lean a little
during this movement. My other hand that is on the side of
explore that whole area of the glute so for the hamstring
pressing down into a much as I can and then just doing a nice
around my knee. I can take the on the other side to grab right
this. If you would like to get this online, I will leave a
So, at this point, let's take it to the next level by now
glutes and the hamstrings. If you're unfamiliar with the
right through my heel. You can kind of see my foot just moving
being said, let's fix that lower back pain right now. When
relax. On the next repetition, I try to press my body weight
link in this video's description. So, with that
straight up and down the spine as you would the upper back.
going from the of my knees all the way towards my glutes and I
like to do this one nice and slowly for about 10 complete
notice that the muscles get hit just a little bit differently.
what I'm going to then do is just use my arms right here to
lot more efficiently. So, what I'm going to do to activate my
also experiment with different angles of your body. So, tilt a
So, you can tilt this weight and you can tilt towards the
over a spot for roughly 15 seconds. Just do this nice and
You can also then just switch the foam roller's location
exercises work just a little bit differently. They're going
get back to you as soon as I can. Thanks for watching.
Saint Joseph, Michigan. In this video, I'm going to show three
ways to safely foam roll your lower back. All of these
back. So, to get the best results, go through all three
the side of pain. So, I'm tilting my side of my body
roller and we can also use our arm and leg right here to glide
place it right at the top of the glute and then I'm just
just sitting on my foam roller just like this. Whatever side
weight into the foam roller where I'm getting a good self
from here is pretty easy. I'm going to tilt my body towards going to do a slow rocking motion applying enough body
In this video, I'm going to show you how to safely foam
everything off. With the glutes, I'm going to start by
whole complete lower back. Any spot that you think needs more
right off to my side. You kind of want to have your arm
pelvis, and the lower back. So, when that's tight, it can throw
focusing on some more muscle groups associated with lower
back pain. So, with this one, we're going to focus on the
control the amount of pressure pretty easily over that foam
for stable anchor point. In this position, we're able to
right here. So, this would be my right leg is going to go
usually feels really good. So, what I'm going to do is just
little bit more towards this weight and then repeat. You'll
tension at at point, throw some more repetitions in. You can
is going to be planted right around my knee and I'm going to
to do this is instead to lie off to one side and hit the
over extend the lower back causing a lot of muscle strain
movement that you definitely want to avoid is rolling
standard twenty-four-inch high-density foam roller for
body just like this onto my forearm. You want your arm to
lot of right-sided pain. I'm just going to support my upper
definitely don't want to do that. The safer way to be able
and use what gives you the most relief. I'm going to be using a
Hey, everyone. Doctor Rowe coming to you from SpineCare in
roll your lower back. Stay tuned.
it comes to foam rolling the lower back, the position and
The lower back is just built differently and when you do
to focus on different spots, different muscles of the lower