Low Back Pain Relief
Low back pain requires careful planning. Low back pain will prevent you from enjoying life to its fullest. Find a qualified Integrative Neurosomatic Therapist and get treatment. Then empower yourself to amplify the treatment received from professionals by continuing home treatment.
Release Tightness in the Fascia
Releasing fascia will help release entrapped nerve fibers. Releasing fascia will help to release tightness in the muscles that lie deep to the skin and the joints that these muscles insert over.
This superficial group of muscles can be relatively easy to release. Lie down on your back with your legs bent.
Place your hands on your abdominal area and pull and stretch the skin from ribs down to pubis. Using organic coconut oil an an organic oil of your choice, move your hand in clockwise and counterclockwise direction around your abdominal area. This will warm the fascia and create space and malleability. It will also soothe the vital organs. See this LINK for Jenny Sprung’s, LMT video on self manual manipulation of the superficial abdominals.
Release Deep Abdominals
The Iliacus and Iliopsoas are deep abdominal muscles. They are very important when treating chronic low back pain. Relatively inaccessible, you will do best to find a qualified, well trained, Neurosomatic Massage Therapist to manually manipulate these muscles. However, you can gently probe this area with your own hands to see if you feel tight, taught bands of fascia. Gentle scooping, rolling or raking with the fingers will warm the fascia that surround these muscles and create space, increase blood flow and fluidity. There is a short video with superficial and deep abdominal instruction for do it yourself manual therapy.
Foam Roller Techniques Middle and Upper Back
This LINK will take you to my video for Upper and Mid Back Foam Roller Techniques. See these links for PART ONE and PART TWO Educational Videos about Scoliosis presented by Shila Tirabassi, LMT from The St. John Clark Pain Treatment Center in Clearwater Florida.
Pelvis and Sacrum Pain
The foam Roller is an effective tool for softening muscles, tendons, ligaments, lymph and fascia in the pelvis and sacrum. See Video.
Foam Roller and Tennis Ball for Low Back, Pelvic and Sacrum Pain
There are five lumbar vertebrae and five sacral vertebrae. These areas can harbor painful trigger points. These sore areas can hurt while you drive, while you sit, when you stand and while you walk. If this part of your body is talking to you, answer it. You can treat yourself naturally at home. Grab a tennis ball, laundry ball, racquet ball or lacrosse ball and see what feels best on your lumbar spine and sacrum. If your back is really sore, use a softer ball. If you feel like you need deep work, use a harder ball. Begin lying on your back. Bend you knees and place the ball on either side of your lumbar spine. Take your time and focus on the intention of reducing stress and pain in the low back and sacrum. You can use the ball to release the lumbar spine and the sacrum. Roll around, moving in and out of painful areas. Find an area that is tight or sore, take 2 or 3 deep breaths, waiting 8-12 seconds to see if you feel the tissue soften and release. It may take several minutes and repeat visits to affect the fascia. This simple exercise can really help alleviate trigger points in the low back and sacrum.
Check out this link for simple, easy stretches to supplement the foam roller protocol.