Nagging aches and pains in the lower back region can take away the joy of training. However, you can take charge of this by performing some simple self-myofascial release techniques on your piriformis.
The piriformis puts up with a lot, whether through overuse, as in strenuous training and quick changes of direction, or underuse, as in excessive sitting. You can use a lacrosse ball to help release the tightness.
- Locate the piriformis. It is below your gluteal muscles. From a side view, it is midway between the base of your spine and the front of your hip.
- Position that spot on top of the lacrosse ball and sit down. Keep your posture straight and your shoulders up.
- Roll around your piriformis for about a minute.
After rolling out your piriformis, you need to stretch it. Try these:
- Figure Four – Sit with your legs bent and cross one ankle over the opposite knee. Try to bring your butt as close to your heels as possible.
- Pigeon Stretch – Extend one leg back and fold the other under you with your foot to the side. Lean forward and down toward the ground as much as you can.
- Modified Pigeon Stretch – If you are having trouble doing the pigeon stretch, you can modify it by folding your leg on top of a bench and bending your back knee.
If you give your body some tender loving care, it will respond. In this way, you can fight back against back pain.
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