If you are having Low Back Pain or just tight low back muscles, then this might be helpful.

 

Foam rolling can be a complete waste of time at best or can actually provide some great pain relief and loosen some very tight muscles when done correctly.

 

 

1. It works when done correctly.

 

2. It needs to be done consistently

 

3. It needs to be done specifically

 

So what I mean is this. Let's be sure we are getting the most out of the time we spend doing this. So make sure you find the spot where there is some significant tenderness and muscle tightness, you then STAY on that same spot for 30-60 seconds while you BREATHE. you then move to the next spot and repeat.

 

Lina, for you let's just foam roll each leg in the 

 

1. Gluteal muscles

 

2. Hamstrings

 

you are going to do 3 things

 

1. First roll out your gluteal muscles. You are going to roll back and forth over them making a mental note of where you feel the most pain, there most likely is 2-3, maybe 4 spots where it is pretty tight and possibly painful.

 

2. You will then go to one of those spots and keep the pressure on that spot for the next 30-60 seconds while you breathe, do not hold your breath.

 

3. You are then going to roll and find the next spot that is tight and or painful and do the same thing, Hold for 30-60 seconds while breathing. Then you will repeat steps 1-3 on your hamstrings. Be sure to do both sides and err on the side of moving slower and breathing deeper than faster movements and faster breathing.

 

Let me know if you have any questions, hope this helps!

 

We specialize in the following conditions for the past 18 years:   Chronic Lower Back Pain   Neck Pain   Herniated Discs   Slipped Discs   Pinched Nerves   Disc Bulges   Degenerative Disc Disease   Sciatica   Spinal Stenosis   Neuropathy   With over 30,000 treatments performed we have significant knowledge of Decompression protocols and getting and keeping people out of pain, Decompression gets right to the source of sciatic and disc issues as it decompresses the pressure that is causing the pain. Our clinic director is a Certified Spinal Decompression doctor as well as a Certified Pain Free Exercise Performance specialist. He has learned significant techniques throughout the years with spinal decompression and he has tested many of his protocols on his own disc injuries from all the sports he plays.   It is a gentle, relaxing treatment that works by creating separation between the compressed spinal vertebrae and releasing the pressure that is compressing the spinal disc. The disc hen releases the pressure or "pinch" it is having on the spinal nerve that is causing the pain. At the same time the spinal discs are then able to get water, oxygen and nutrients once again to begin healing as well as flushing out swelling and inflammation that is adding to the pain.   Unlike traction or inversion tables, the decompression machines we have been using for the last 18 years have 3 computers in each and during the treatment  they are monitoring the muscles up to 16 times per second to ensure the muscles don't try to resist treatment and start pulling back once again.   Spinal decompression is an amazing treatment that works very well but it has to be done properly and individualized and specific for each patient. There needs to be proper pre and post treatments and therapies and a spinal stabilization protocol is. a must to keep the pain from returning. Thoroughness and attention to detail are key as well as the doctors experience, knowledge and understanding of spinal discs and decompression therapy.     There are many offices in San Diego who advertise to be experts in spinal decompression. It may be of benefit for you to do some research. There are multiple factors that go into utilizing spinal decompression properly. Unfortunately many offices are unaware of the proper protocols, are not certified and are "experts" at multiple services.   Realistically spinal decompression is a full time and all hands on deck treatment that requires significant knowledge of disc injuries, healing mechanisms, spinal biomechanics, spinal rehabilitation and spinal stabilization and multiple years of experience. Being an expert is said to require a minimum of 10,000 repetitions of something. Many offices have been utilizing decompression for only a few years to months and are advertising as experts, so just be aware of who you are seeing. We have compiled a quick reference guide to help.   Our treatment protocols are highly successful, personal and unique to each patient and the equipment we utilize has been proven effective by Johns Hopkins University, Stanford University, Duke Medical Center and Mayo clinic among others.   Rated the #1 Spinal Decompression office in San Diego for many reasons. Here is a quick guide to finding the best office when searching for Spinal Decompression:       1. Does the office specialize In Spinal Decompression or is it just one of many multiple treatments they offer? We have seen many patients come from other offices who said they are specialists and experts in spinal decompression but only treat 3 or 4 patients a day on decompression.       2. Is the doctor or staff actually getting the patients on the treatments? Spinal Decompression is a specialized skill and requires daily decision making and protocols vary from person to person, it is not a one size fits all approach. Many patients come from different offices and inform us they were getting decompression but it was done by the staff and many times they are in pain when on the tables. The treatments should not be painful but feel good.       3. Is the doctor Certified? There are many doctors who are utilizing spinal decompression who are not certified. It is best to see someone who took the time and learned the process and is certified.       4. Do they have a good reputation and reviews that report the doctor and office and staff are looking out for the patient and there is a common theme of the doctor caring and wanting the best for their patients?       5. Experience? How long has the office been utilizing spinal decompression? How many sessions have they performed? You want to see someone who has a lot of experience and knowledge in their field when looking for spinal decompression offices.       Our office has been specializing in NSSD, Non-Surgical Spinal Decompression for the past 18 years. Everyday we perform 40-50 sessions. Every single decompression session is performed by our doctor and not our staff. He determines the settings and has unique protocols for each patient that is dynamic.       Our clinic director and founder, Dr. Cassidy Boelk DC is  Certified Spinal Decompression Doctor. You can look up reviews on him and the office here. Over the past 18 years he has performed over 30,000 spinal decompression sessions.       Our treatments we use are clinically proven highly effective and have been researched by Johns Hopkins University, Stanford University, Duke Medical Center and Mayo Clinic among others.