Hey, I am on the road again. I’m heading to San Diego for a fitness conference, so I will keep this brief.
The last time I went to San Diego, I had some back pain due to my long flight. So, here are a few self-massages that helped me alleviate back soreness and recover from pain.
Enjoy the exercises.
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate.
#1 – Foam Roller on the Wall
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.
Foam Roller on 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 mid part of your low back area.
#2 – Ball in the Back on the Wall
Stand against the wall and place 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.
Where to Massage
Ball in the Back on the Wall
Perform one set of 5 reps on each side for a total of 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.
#3 – Foam Rolling the Gluteus Maximus
Sit on the foam roller, just below the sit bones or ischial tuberosity. Keep your feet flat on the floor and shoulders extended backward to support your weight. Roll through the sit bones and then come up to the pelvis area.
If you have shoulder pain while doing this exercise, move your shoulders a little bit more forward to reduce the strain on the shoulders.
Foam Rolling the Gluteus Maximus
Perform one set of 5 reps each direction for a total of 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.
Give these three back pain relief massage exercises a go to lessen your back pain in no time.
Rick Kaselj, MS
If you want to improve the activation, endurance and strength in your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here.