A four-step foam roller routine for acute lower back pain, disc issues, and sciatica. Do a 2-minute breathing bridge, knee presses, roller squeezes, and 90-second pelvic tilts. The presenter recommends a personalized assessment since hip alignment varies.
If you're having a lower back pain emergency, whether it's the disc, SI joint, sciatica, follow these steps. It could help you right now. First step is you're going to find a chair or a bench or a couch and prop your legs up nice and slow and easy. Now from there, make 90-degree angles. You're going to bridge and slide a foam roller or a rolled up towel underneath your lower back on your lower back muscles. Then you're going to inhale into your belly. Hold for 3 seconds. Exhale for 8. Set a timer for 2 minutes. After that, move to this next step. Next, we're gonna activate your pelvic floor from each side and your glutes. You're gonna press behind your knees and in front of your knees, alternating pressure 10 times, and you're gonna press for 2 seconds total each time. Next, you're gonna grab the foam roller, put your fists around it, and then squeeze your fist with the foam roller just like so. 10 times for 1 second. Lastly, we're going to finish with pelvic tilts. So you're going to inhale, push your pelvis away from you. Exhale, bring your pelvis next to your belly button, crunching your lower abs for another 90 seconds. This should help with most lower back pain. You're going to need an assessment to see which way your hips are specifically out, but this should help with most lower back pain.
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