Preventing Low Back Pain With Myofascial Release

Preventing Low Back Pain With Myofascial Release

AUTHOR: Lulu Picart

Whether it’s a dull ache or a sharp pain, most of us will feel some version of low back pain at least once. Sometimes, it’s a simple pulled muscle that clears up after some rest and time, but many of us suffer from chronic back pain, or back pain that continues for 12 weeks or longer. In 2023, the World Health Organization called lower back pain the “single leading cause of disability worldwide and the condition for which the greatest number of people may benefit from rehabilitation.” While it may be impossible to avoid experiencing lower back pain at some point in your lifetime, you can learn to relieve pain and prevent future injury.

Preventative techniques for lower back pain

Sleep. Your sleeping setup can have a huge effect on your back health. Start with your mattress: does it give you enough support? Many people with low back pain prefer firmer mattresses. Next, experiment with your sleeping position and use pillows to keep your spin aligned. Try lying on your side with a pillow between your knees. Or if you’re on your back, you can put a pillow under your knees. This will relieve pressure on your lower back. Sorry, stomach sleepers — spine experts don’t recommend this position.

Posture. Be aware of how you’re sitting, especially when you’re relaxed. If you’re working at a desk all day, check your chair support, chair height, and the height of your computer monitor. If you’re sitting on the couch watching a movie, use pillows to prop yourself up.

Strengthening your core. A strong core reduces pressure on your lower back and helps prevent back pain. Working with a trainer or physical therapist can be helpful, because they can teach you specialized exercises and the most beneficial, healthy way to perform them.

Massage and myofascial release. Hands-on therapies can relax the muscles and joints, making them excellent treatments for pain relief and pain prevention. Myofascial release in particular is helpful for identifying areas throughout the body that may be affecting lower back pain.

What is myofascial release?

Myofascial release (MFR) is a massage technique releasing tension and knots in the fascia, the strong connective system of tissues that encapsulates and supports every structure in the body. This web lives between and around your muscles, nerves, joints, ligaments, tendons, organs, and bones. When fascia is healthy, it’s flexible and hydrated, but if becomes inflamed or injured, the fascia can become hyper-irritated and inelastic.

While fascia can be manipulated and stretched on your own, a therapist trained in MFR can expertly locate pockets of rigidity and tightness. They will supply gentle, sustained pressure and to stretch and flex the fascia and release fascial restrictions.

To treat lower back pain, your therapist will be able to treat your back itself, but MFR may also be performed on various parts of the body. Fascia connects systems throughout your body, so the treatment is not always localized to the area of the pain.

Who can benefit from myofascial release?

In addition to those with lower back pain, myofascial release can help many people, including those with:

• inflammation
• compressed nerves (including bulging and herniated discs)
• repetitive stress injuries (like carpal tunnel syndrome)
• headaches and migraines, and
• physical and emotional trauma.

MFR can be an effective treatment and prevention plan for those with chronic low back pain.

MFR can directly relieve muscle tightness and pain, promote relaxation, boost circulation, and increase oxygen flow, making it an effective treatment and preventative measure for people with chronic low back pain.

For true results, MFR is done through a massage therapist, physical therapist, or other professional office. However, you can perform versions of myofascial release at home using a lacrosse ball or massage cane to apply 1-2 minutes of constant pressure to tender points in the lumbar area, allowing the muscle to loosen.

For more information on how myofascial release can help you heal your body, listen to “Free Your Body From Past Trauma with Myofascial Release,” from The Healing Heroes Podcast, featuring special guest and expert MFR instructor Karen Remele. Karen's journey began as a modern jazz dancer and instructor until a horrific motorcycle accident changed the course of her life. She is now dedicated to helping others live pain-free existences and educating on the benefits of myofascial release. Karen is both a licensed physical therapist assistant and a licensed massage therapist. Ultimately, she became a student and expert instructor of the John. F Barnes MFR therapy, which she has now practiced for over 25 years.