With the help of a back roller, you will return the mobility of the chain of facet joints that run along both sides of the spine. The roller looks like a rolling pin with a curved surface formed by two rounded projections around a central depression. It is placed under the back so that the nodes of the spine are located just in the central recess; so you can develop joints on both sides , rolling up and down on the roller.
Roller exercises for those with back pain. Beauty and health at home
How and why to use a back roller
The roller is most effective when used in the thoracic spine , where the facet joints are closest to the surface , but it does a good job with the lumbar segments , restoring their mobility. Rolling on a sore spot and thereby pressing on a stiff joint , you feel a characteristic pain.
Dorsal roller
To purposefully develop the lumbosacral facet joints , place the roller directly over the two dimples at the very bottom of the back ( exactly where it hurts the most), and then arch , then bend on the roller. The back arches around the bolster , allowing the pelvis to drop to the floor. When the back muscles relax , you will feel a rather pleasant pain. You can get to one joint by placing only one end of the roller under your back. The other side remains on the floor , so the pressure on the problem joint increases.
The extremely sensitive facet joint is best treated with a tennis ball rather than , as it is softer and more elastic , which allows you to minimize pain.
How to use the back roller correctly:
Lie on your back on the carpet , bend your knees and place your feet on the floor.
Lifting the pelvis , place the roller under the back so that the spine is in the central recess of the roller.
Resting your elbows on the floor , lift your upper body and gently swing your lower back on the roller , which , in turn , also rolls on the floor.
When you roll over the affected joint , the pain gets worse.
Stay in places like this. To avoid bruising, work each joint for no longer than 60 seconds.
To remove the roller , gently lift your pelvis and pull the roller out of the way.
Relax by lying quietly on your back and swinging your knees towards your chest for 30 seconds.
Sara Key "Handbook for those with back pain"
Save so you don't lose
