- Myofascial Release:
According to Wikipedia, myofascial release is “a soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles.”
A very common and well-known form of MFR is massage. Another is foam rolling. Since massage is not always an easy or affordable option, the best way to affect MFR, in my opinion, is with a good foam roller. The one I recommend is made by Trigger Point.
When it comes to rolling for back pain, you need to keep in mind that the body is a single muscle, and that in order to “fix” your back, you have to treat the entire body. So don’t just roll your back. Roll your entire body, both lower and upper. Done properly, foam rolling can get you out of pain and back on your feet quickly.
One of the reasons you have lower back pain is due to tight muscles. This would include muscles in the lower and upper body. Remember, the muscles in your body are really just one big muscle.
What’s happening in your back when it flares-up could be caused by tight muscle in your neck, shoulders, or even your feet. These muscles need to be stretched and lengthened in order to provide relief and prevent future flare-ups. The best stretches for your back, in my opinion, come from yoga. If you have never done Yoga to help your back, you should give it a try.
- Strength Training:
When muscles are not used, they become weak. When they become weak, they have no durability. So when called upon to work overtime, they quickly fatigue and fail. That’s never a good thing.
The body’s response to this failure is to have the muscles, “spasm” in order to immobilize the area of the body that those muscles are designed to support and prevent injury. Kind of like the body’s circuit breaker.
For example, if the muscles in your core can no longer support your lumbar spine, they signal the brain to “spasm” the muscles in your lower back and immobilize the area. This is the pain and stiffness you feel when your back goes out, thus protecting it from damage.
The best fix for this condition is strength training – exercises designed to activate and strengthen the muscles that support your vertebrae. Daily strengthening of the core and pelvic floor muscles will not only relieve pain, but will also help to prevent future flare-ups and injury such as disc herniation’s and ruptures.