Rolling for low back release
by Megan
Recently, we shared two of our favourite rolling techniques for upper back, neck, and chest pain.
Today, we’ll explore rolling techniques for the lower torso. This blog is for you if you work at a desk, are a student, spend a lot of time driving, or otherwise find yourself sitting a lot.
Props - pilates and tune up balls
To do these exercises, you’ll need:
a pair of tune up balls
clothes you can move in comfortably
space to be on the floor
Roll your lower torso
Lower back: Quadratus lumborum
This pair of muscles live deep in the low back on either side of the spine. They are named after their flat and quadrangular shape. They attach from the top of the posterior (back) of the pelvis and along the sides of the lumbar (low back) vertebrae and along the bottom of the twelfth rib.
These muscles help extend the back, support pelvic tilts, stabilise the lower back, and support inhalation. When contracted unilaterally (one side at a time), the QLs help to side bend.
If you sit with an anterior pelvic tilt (forward tilt to your hips), your QLs muscles will adaptively shorten and can cause muscle pain called quadratus lumborum syndrome. This syndrome can also be caused by trauma like being rear-ended in a car accident or a blow to the back in sports. Weakness in spine stabilisers and core muscles will increase demand on the QLs that can lead to overuse and contracture (muscle shortening).
SacroIliac joint release
This is a pair of joints located at the back of the pelvis that attaches the sacrum bone to the illium bones (part of your pelvis) on either side of it. The muscles that attach here mostly function as stabilisers, instead of creating movement at the joint. The SI joints help disperse load and energy from the pelvis to the lower body.
There are many causes of SI joint pain and dysfunction. Trauma, inflammation, degeneration, hypermobility and arthritis may all contribute. If you think you are struggling with any of these, please talk to your health care provider for proper assessment.
If you sit a lot or have imbalance in your muscles, rolling in this area can feel great.
Glute release
The glutes are a group of three different muscles - gluteus maximus, medius, and minimus.
Gluteus maximus attaches along the ilium at the back of the pelvis, along the iliac crest (upper part of the pelvis) and sacrum, and onto the back of the femur bone of the thigh. This large muscle is the most superficial or outward layer and makes up what we think of as our butt. This muscle has multiple actions on the hip joint: extension (pulling the thigh backward), external rotation, abduction (moving away from the body) and adduction (moving towards the body).
Gluteus medius is a fan-shaped muscle that attaches to the ilium bone of the pelvis and attaches to the top of the femur (thigh bone). This muscle is responsible for stabilising the pelvis when standing or walking as well as bringing the leg into internal rotation. The gluteus minimus is the smallest and deepest muscle of this group. It has the same but smaller attachments and does the same muscle functions as the gluteus medius.
Although not a medical term, sitting can create something referred to as “dead butt syndrome.” In effect, prolonged sitting creates muscle weakness in the gluteus medius, a primary muscle stabiliser of the pelvis.This weakness can result in muscle ache and strain in the low back as well as compression of the nerves in the back. Rolling can help to restore blood flow, promote healing in the muscle fibres and increase proprioception (awareness of the body).
Want to learn more?
Check out our Myofascial Release Playlist on YouTube for short guided practices.
For a deeper dive into MFR for postural strain explore our Learn to Roll: for Postural Strain course available online
