If you are currently experiencing low back of ANY kind:
STOP FOAM ROLLING YOUR LOW BACK
I never ever recommend foam rolling the low back (for any reason), but if you’re experiencing low back pain then this is so important.
Here’s the short version:
Low back muscles (and the thoracolumbar fascia) generally take care of themselves when you take care of whatever it is that is causing them distress. What is causing them distress is typically something in the leg fascia (brought on by sports, lifestyle and habits). Occasionally there is a shoulder dysfunction that can cause low back issues but most of the time it’s in the legs. The point though, is that THE PROBLEM IS NOT THE BACK ITSELF, and going into the low back with a foam roller can make things a lot worse.
In addition, there are a lot of nerves in the low back region and not a lot of “meat” (generally) to absorb your weight (look at the picture over there), so you could cause nerve irritation or damage; and I DO NOT recommend rolling over your lower rib area or spine for ANY reason either.
Basically – there isn’t much reason to foam roll here AT ALL, and if you are in pain there is significant risk of causing more distress or more pain.
The long version:
This is the story of how I came to these conclusions.
When I first started working with people in pain (by “stepping on” them; I am NOT a massage therapist, so if you’re curious about exactly what I do you can click the link) I knew that when it came to back pain the cause was something in the legs. I never touched people’s backs.
One of my favorite things in the whole world is solving puzzles. When I first got started, every client that came to me was like a new puzzle to solve because I hadn’t yet figured out all the various types and causes of low back pain. (These days I’m rarely stumped, but happy when I am because it means I get to learn something new and help even more people!)
Over the course of several years (from 2008-2013) I gathered a lot of data that led me to the pain patterns I’ve discovered (what causes what), and nearly all of my low back pain clients were getting complete relief (often in ONE session!) but a question remained in my mind: