You can do several exercises at home to relieve back pain, but if you’re stuck on ideas, here are a few simple self-massage moves. You’ll have no problem relaxing and relieving your back soreness and recovering from pain.
Back pain can be one of the most frustrating health problems. It can be caused by various reasons, such as muscle strain, arthritis, and many other causes. The pain is often so intense that many people avoid social interactions and activities, making them even more miserable than their back pain. For some, the pain may even affect their ability to work and carry out normal daily activities.
1. Foam Roller on the Wall
If you’ve been experiencing back pain for a while, chances are you’re looking for ways to relax, so you can spend more time doing what you love. Here’s a quick exercise to help relieve your back pain without spending a fortune on an expensive gym membership. Foam roller on the wall exercise is the most popular home remedy for back pain. It can alleviate muscle tightness, reduce soreness, and even help speed healing. All you’ll need is a foam roller and some wall space.
Stand against the wall and place a foam roller behind your Back, about pelvis height. Lower yourself into a squat position, rolling along the wall. Perform one set of 5 reps in a smooth, controlled movement up and down with a good stop at the end for 1 to 2 seconds. This exercise targets to massage the middle part of your low back area.
Foam Roller on the Wall
2. Ball in the Back on the Ball
If you have lower back pain, you probably know it can worsen if you don’t address it. But what if you could make the problem disappear? That’s exactly what a simple exercise can do. In this case, a ball is put in the center of a wall, and you’re asked to stand with your Back against the wall. The goal is to keep your Back in contact with the wall as you move your body around. It may not sound like much, but it works wonders for relieving pain and improving flexibility.
Begin by standing against the wall while placing a ball behind your Back, holding it loosely with one hand. Lower yourself into a squat position, rolling the Ball through one side of your lower Back. Perform one set of 5 reps on each side for 10 reps in a smooth, controlled movement up and down. This exercise targets to loosen up the mid-lower back area. This area often becomes stiff and tight during back pain.
Where to Massage
Ball in the Back on the Wall
3. Foam Rolling the Gluteus Maximus
The Gluteus Maximus is the largest muscle in the body and is the primary stabilizer of the hip joint, which is important when you perform certain types of movements. This muscle also acts as a hip joint flexor and assists in extending the leg, so it can be used in walking, running, jumping, and other athletic activities. However, it is also a major contributor to lower back pain. Thus, you may want to try something different, like foam rolling. It’s a low-impact, easy way to improve flexibility, decrease tension, and ease muscle pain.
Begin by sitting on the foam roller below the sit bones or ischial tuberosity. Roll through the sit bones and then come up to the pelvis area. Keep your feet on the floor, and your shoulders extended backward to support your weight.
If you have shoulder pain while doing this exercise, move your shoulders a little more forward to reduce the strain on the shoulders.
Foam Rolling the Gluteus Maximus
Perform one set of 5 reps in each direction for 10 reps in a smooth, controlled movement up and down with a good stop at the end for 1 to 2 seconds. This exercise works to relieve the tension in the glutes.
The next time you feel a backache, don’t just lie down and wait for it to disappear. Try these three massage techniques to ease back pain and relieve tension.
If you want to improve the activation, endurance, and strength in your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here.
