4 Foam Roller Exercises for Lower Back Pain
While many aches and pains can be ignored until they go away on their own, lower back pain can get in the way of your everyday routine. With the help of a foam roller and a floor mat, you can help to manage your lower back pain while you wait for your next appointment with your physical therapist. Here’s how.
1. Glutes and Piriformis
When certain muscles in your body are excessively tight or fatigued, they can cause lower back pain. This is true for both the glutes and piriformis muscles. Follow these steps to help alleviate this tension:
- Begin in a seated position with your hands and feet planted firmly on the floor.
- Lift your bottom and place your foam roller beneath your glutes.
- Lift your left leg and place your left ankle on your right knee, forming a 4 shape.
- Gently roll back and forth on the roller from the base to the top of your glutes.
- Repeat this motion for up to 1 minute.
- Repeat on the other leg.
2. Supported Bridge
The supported bridge pose targets your lower back specifically, helping to alleviate muscle tension that may be causing your lumbar pain. Follow these steps to practice the supported bridge pose:
- Lay flat on your back with your knees bent and your feet planted on the floor in front of your bottom. Your feet should be close enough for you to touch them with your hands.
- Lift the hips while keeping your feet firmly planted on the floor and place your foam roller beneath your tailbone.
- Breathe into this pose for anywhere from a few breaths to several minutes.
3. Hip Flexors
When the hip flexors are particularly tight, it can result in lower back pain. Follow these steps to help open release tension in your hips:
- Staring on all fours, bring your right knee forward keeping your skin and ankle on the ground, similarly to how you would for a half-frog pose.
- Slowly lower your left hip onto your foam roller, holding your balance with your hands planted firmly on the ground in front of you.
- Tuck your left toes under and straighten your left leg.
- Gently rock back and forth.
- Repeat this motion for up to 3 minutes.
- Repeat this series of steps on the other side.
4. Hamstrings
Your hamstrings are another area of your body that can have a negative impact on lower back pain if they are excessively tight. Follow these steps to reduce tension in this muscle:
- Start off sitting with your back straight, knees slightly bent, and feet planted firmly on the ground with your foam roller placed beneath your thighs.
- Place your hands behind you on the ground with your fingers facing you.
- Keeping your left foot planted, extend your right leg.
- Lift your body so that your right hamstring is now on the roller.
- Gently rock from the base of your bottom to just above the bend in your knee.
- Repeat this motion for up to 3 minutes.
- Repeat this series of steps on the other leg.
Physical Therapy in New Jersey
Living with joint pain can get in the way of your quality of life when left unaddressed. At ProFysio Physical Therapy, we work with you to assess your condition and help you get back to your normal routine as quickly as possible. Whether you’ve suffered from an injury or you’re recovering from recent surgery, we will work with you to create your unique plan to get you on the right track.
Contact us today at ProFysio! Simply call (732) 812-5200 or reach out online. We have 5 locations across New Jersey to meet your needs.