Reply to thread

Message

<blockquote data-quote="Lagavulin" data-source="post: 1083155" data-attributes="member: 10522">There's some good advice in this post - however you can foam roll your lower back, just not in the fashion most people do.&nbsp; I see people in the gym rolling up and down their spine, which is potentially bad for you.&nbsp; If rolling up and down you should never go lower than the lowest rib, however the proper way to do it is to lie on the foam roller and roll your body side to side, the roller doesn't actually move, your body should move left to right across the roller.&nbsp; You should be rolling over your spinal erectors one at a time, when you've done your lower back (3 minutes done slowly is enough), you should reposition your body on the roller so that you roll your mid back, where you'll hit the spinal erectors and also catch both your lats in one roll, 3 minutes is enough again, when done reposition your body again to hit your upper back.&nbsp; Some people need head support for this, in which case you can use a power bag, place it under your head and off you go. You can also use a swiss ball for the stretch below, I do it often.&nbsp; One last point is that for people with lower back problems hanging off a pull up bar is often not a good idea.&nbsp; It's a good stretch for a healthy back but can otherwise be too much, sometimes causing pain and momentary instability in a weak lower back.</blockquote>

[QUOTE="Lagavulin, post: 1083155, member: 10522"] There's some good advice in this post - however you can foam roll your lower back, just not in the fashion most people do. I see people in the gym rolling up and down their spine, which is potentially bad for you. If rolling up and down you should never go lower than the lowest rib, however the proper way to do it is to lie on the foam roller and roll your body side to side, the roller doesn't actually move, your body should move left to right across the roller. You should be rolling over your spinal erectors one at a time, when you've done your lower back (3 minutes done slowly is enough), you should reposition your body on the roller so that you roll your mid back, where you'll hit the spinal erectors and also catch both your lats in one roll, 3 minutes is enough again, when done reposition your body again to hit your upper back. Some people need head support for this, in which case you can use a power bag, place it under your head and off you go. You can also use a swiss ball for the stretch below, I do it often. One last point is that for people with lower back problems hanging off a pull up bar is often not a good idea. It's a good stretch for a healthy back but can otherwise be too much, sometimes causing pain and momentary instability in a weak lower back. [/QUOTE]

Verification