Physiotherapy

Did you know that using a foam roller on your lower back could actually be damaging your spine?

Many people use foam rollers for back pain relief, but rolling the lumbar spine (lower back) can overstretch important ligaments and put excess pressure on vertebrae. Studies show that improper foam rolling techniques can lead to instability and increased discomfort rather than relief.

The correct way to foam roll involves focusing on the upper and mid-back (thoracic spine) while avoiding excessive arching in the lower back. At My Health Team, we educate patients on proper recovery techniques to prevent injuries and improve mobility. In this blog, we'll explain why foam rolling your lower back is risky, how to use a foam roller safely, and the best alternatives for lower back pain relief.

Why You Shouldn't Use a Foam Roller on Your Lower Back

Foam rolling is a popular recovery tool, but not all areas of the body respond well to it. The lower back, or lumbar spine, naturally curves in the opposite direction of the thoracic spine (mid-back). This means forcing a foam roller under your lower back can lead to:

• Overstretching ligaments, causing instability

• Excess spinal extension, leading to discomfort or injury

• Increased pressure on vertebrae, which may aggravate pain

Instead of rolling the lumbar spine, focus on upper and mid-back rolling, where mobility is more adaptable.

The Correct Way to Use a Foam Roller for Back Relief

To safely use a foam roller, follow these key principles:

• Target the Thoracic Spine - Keep the roller in the upper two-thirds of your back

• Engage Your Core - Support your spine by keeping your core muscles activated

• Avoid Hyperextension - Don't arch your back excessively while rolling

• Use Gentle Pressure - Let your body relax into the roller without forcing movement

By following these steps, you can relieve tension in your upper back while protecting your lower spine.

Alternatives for Lower Back Pain Relief

If you're experiencing lower back pain, foam rolling isn't the best solution. Instead, consider:

• Stretching & Mobility Work - Cat-Cow stretches or child's pose for gentle relief

• Core Strengthening - Exercises like dead bugs and bridges improve spinal support

• Massage Therapy - Targeted massage can relieve muscle tension safely

• Physiotherapy Guidance - A professional can assess your movement patterns and recommend the best approach

At My Health Team, we specialize in helping patients find safe and effective pain relief solutions that don't put their spine at risk.

Using a foam roller the wrong way can do more harm than good. If you're experiencing back pain or want to learn proper recovery techniques, My Health Team is here to help. Our physiotherapists and exercise specialists provide expert guidance to ensure you're using the right techniques for pain relief and injury prevention.

Don't wait until an injury happens-get professional advice today. Book a consultation with My Health Team and start improving your mobility safely!

📞 Contact us today to start your recovery

https://myhealthteam.com.au | info@myhealthteam.com.au | +61 7 3283 4949

FAQ

1. What types of chronic conditions does My Health Team support?

We specialise in managing a range of chronic conditions, including diabetes, arthritis, and cardiovascular issues. Our team uses a holistic approach that combines physiotherapy, exercise physiology, and nutrition to support your overall health.

2. How can My Health Team assist individuals with disabilities?

Our services for individuals with disabilities are personalised to improve mobility, manage pain, and enhance daily living skills. We tailor care plans to meet each individual's unique needs, helping them live more independently and comfortably.

3. Is My Health Team's approach effective for diabetes management?

Yes, we've had success helping clients bring their blood sugar levels to healthier ranges. Our exercise physiologists and dietitians work with clients to create sustainable lifestyle changes that support long-term diabetes management.

4. Who is eligible to receive care from My Health Team?

Anyone who is ready to improve their health and willing to engage in a collaborative approach with our team is eligible. This includes individuals of all ages managing disabilities, chronic conditions, or those simply seeking better health.

5. Where is My Health Team located?

We are located in Redcliffe, Queensland, and proudly serve the local community as well as surrounding areas like Scarborough.