What To Do about Back Pain and Calf Tightness

What To Do about Back Pain and Calf Tightness

Yesterday was awesome.

The kids and I went to the bike park. The park was full of mud so it was a fun, but a messy time.

Okay, getting on to today’s article.

I wanted to answer a Fix My Back Pain customer question.

“Hello Mr. Kaselj,, I have been doing the exercises as per the “Sprains and Strains” section in Fix My Back Pain for the last week based on your suggestion (The Sprints and Strains is type 1 when it comes to the injuries specific exercises that I go through in FixMyBackPain.com .) that is how to reduce my back pain, however, I noticed there is some tightness in my left calf muscle and some times it feels a little heavy. Do you have any advice? Thanks “

CLICK HERE to watch the video on YouTube.

What I recommend to do is to start off doing some Foam Rolling Over the Calf and following up that Foam Rolling Over the Calf with Stretching out the Calf.

#1 – Foam Rolling the Calf

Just take the Foam Roller, I have a 3-foot foam roller but a 1-foot is perfectly fine. What I am going to do is go on the floor. I got my leg on the foam roller. I can start off at the ankle or heel or you can start up at the knee (just below it).


I am rolling back and forth over the calf.  

I’m working on that whole belly of the calf. The leg is straight the toes are straight up and I am working on rolling from the heel all the way up to just below the knee.

You can start off with 5 repetitions, you can progress to 10 repetitions.

#2 – Stretching out the Calf

After you are done with the foam rolling of your left calf I will follow it up with stretching out the calf.

This will be demonstrated on my right because it’s easier to see.


Feet are together, hands are against the wall, I am going to step back and I’m looking for a light stretch in the calf. I’m going to take the tension off that stretch and then I’m going to relax.

I will do this stretch, twice on each side.

If you’re short on time, just focus in on the left and try that one time and then do a check to see, “How does it feel?”

If you feel better, worse, or the same.

If it feels better, we want to build on better and if it feels better just doing it once, you can just do one that day and see how it is, if the next day it feels better you can try twice a day.  One in the morning and one in the evening.

One last comment. If the calf tightness persists, get it looked at by your doctor. There could be something else going in your back.

There you go. Thank you very much for your question. I hope that will help you out.

If you are looking for a program to help you overcome your back pain and get back to pain free workouts make sure to check out FixMyBackPain.com.

Take care and bye bye.

Rick Kaselj, MS

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