Never Foam Roll Your Lower Back! (HERE’S WHY)
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- เผยแพร่เมื่อ 14 มิ.ย. 2017
- The foam roller is a tool used to increase mobility and improve the soft tissue quality. That said, one are you never want to foam roll is your lower back or lumbar spine. There is a big difference between the thoracic spine and lumber spine when it comes to the benefits of foam rolling. In this video, I’m going to show you exactly what that is and tell you what to focus on instead if you are attempting to loosen up a stiff lower back.
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It helps to start out at by looking at the anatomy of the spine. There are three defined zones of the spine; the cervical, thoracic and lumbar verterbrae. The cervical spine is the upper 7 segments that are located in your neck. The thoracic spine is the middle 12 segments that make up the middle of your torso. The lumber spine is the final 5 vertebrae that make up the lower back. Most disc issues occur in either the cervical or lumbar spine.
If you look closely at the differences between the thoracic and lumbar spine there is one that should jump out at you more than any other. That is, the thoracic vertebra articulate with the ribs on the front side at each level while the vertebra in the lumber spine has no connection with the ribs. This means that the middle back is supported on the front by a very stable ribcage while the lumbar spine is afforded non such luxury and is much more unstable because of this.
If you are going to foam roll your upper back you also get the benefit of having the force dispersed to the nearby scapula or shoulder blades as well. In fact, you consciously have to raise your arms out over your body if you want to target and hit the spine most effectively during the foam rolling. But beyond this there is another very important anatomical difference that accounts for the approval of rolling of the upper back and disapproval of rolling of the lower back. That is, the natural curvatures of those areas of the spine.
The thoracic spine is naturally curved forward into something called kyphosis. This is when we slump our shoulders forward and look hunched over. This gets worse the more we ignore our posture and develop muscle imbalances over time. We are all chronically deficient in thoracic extension. Using the foam roller to help us get more extension is one of the most valuable things we can do in the gym, especially on back day.
On the other hand, the curve of the lumber spine is opposite. It is naturally lordotic which means that it curves backwards. Forcing your lower back into more extension is going to aggravate many conditions that are devastating if the extension gets worse (like stenosis or a spinal stress fracture). Even if neither of these conditions exist, you are never really able to effectively roll this area because the muscles surrounding the lower back spasm to try and protect the delicate unprotected area.
For all of these reasons it is best to look to other ways to address the stiffness and tightness you are feeling in your lower back. Namely, its time to look to the muscles of the hips and glutes.
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For more videos on how to fix low back pain and the best stretches for your lower back, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
Jeff that type of guy to shit while he is standing to avoid anterior pelvic tilt.
Akin Bozkurt lmao
Akin Bozkurt lol whut
Akin Bozkurt yo im dead😂😂😂😂😂
beautiful comment
Nah nigga this too funny!
Watched this just after rolling my lower back 😂
:DDDDDDDDDDDD
Same
crack
It felt good though...!
Same
Jeff you are really amazing buddy. I've been training passionately for 23 years... and yet every video you upload seems to teach me something new and extremely valuable. I truly wish you all the success you can get. You make people's lives BETTER. And you give all this info freely to people. Thank you so so much my friend.
@510eroc I gather by your question your probably a beginner? Or not even that? Building an assumption on one picture I took ages ago, not knowing how I look like now?... yeah that's what I thought.
For you to try to spark an argument based on my one photo and knowing nothing about me or what sort of training I do tells me your venting frustration most likely for never having the heart to get in shape yourself. So... confirmed. Your a loud mouth newbie. That alone tells me I'm wasting my time just by replying to you. Won't do that again. Try to get a life where you don't criticise what you don't understand. I wish you all the best buddy.
Jeff: "As I spin him around to this side, what do you notice?"
Me: "Wow his right arm is completely disconnected and dangling awkwardly there."
Jeff: "There's no more ribcage down here."
Me: "Oh."
Ambient Relaxation 🤣🤣🤣🤣
😂
😂😂😂
😂😂😂
😂😂😂
Jesus. I swear if it wasn't for Jeff I'd be in a full body cast by now
thedeg123 wouldn't we all
dayuuum rite! wurd!
He's not right. At the same time he's not wrong. The way he demonstrating how not to foam roll you lowerback is correct. But he's wrong in the fact that you should not foam roll your back at all. He doesn't know how to properly foam roll his lower back.
ArmaRes what scientific basis and reasoning do you have? You can't just make a claim, support it.
Nothing scientific about knowing how to doing something properly. That's not how you foam roll your lower back.
When I saw Jeff holding up Raymond, shit was gonna go down
Kuiper I will get ensure you stay at the top
Kuiper I
When he has Raymond in one hand, a marker in the other, and no shirt on ...
Kuiper, How old is Raymond?
Brother, I absolutely can not begin to explain how much I appreciate the time you take to explain and EMPOWER us (your) viewers with your understanding and knowledge that you have gained to make sure we are informed and not making mistakes with our health. I truly do connect with your information and very much appreciate everything that you gift us with. Single handedly, you have helped me better my health through your diligent and informative videos. I can not thank you enough and I hope you at the LEAST rest easy knowing you have made a life changing in pact upon me. I truly, from the bottom of my being, thank you. Please never lose your focus on empowering others to strive for better health. Much love brother and thank you a million times again. ✊
*Woman is giving birth*
Nurse: "push!"
*Jeff walks in*: "stop, that's not what you want"
Next day on athleanx channel: "giving birth is killing your gains"
thats one thing I would never take Jeff seriously
😂
That One don’t forget about the hormones
😂😂😂
Made me crack up 😂
"Let's go down to the floor" "ok here we are on the floor" lol
Be Unstoppable Fitness it got me weak as well😂😂
I was going to say that Jeff's the best fitness channel out there but if you're reading this now watching him then you already know he's the best
this is true.
Jeff the work you put into these videos is amazing and well thought out. You're awesome!
Thankful to watch this video. I was looking for foam rolling videos for the lower back and this was the FIRST video on the listing.
*_I swear... every time I am thinking of a topic, Jeff post about it! He is telepathic, or something. I just injured my back by doing this..._*
Priority Survival Why is your comment in bold text
Connor Caproon
*_Because I made it that way_*
It's a bold comment
Priority Survival That's a really powerful response. I dig.
I shit you not. I was thinking about something in related to foam rolling. Then Jeff Postes a Video. And I'm here like WTF!!😰😁👍
Oops, guilty. RIP low back.
Silehnt you sound gay as f***
Devid Yaldo Good feedback
Devid Yaldo: Why would she sound gay?
@Animook: Imagine the line "Oops, guilty" with a somewhat melodic and amused voice, doing jazz hands.
(I didn't read it that way either, but my guess is that is what Devid had in mind.)
Hey Devid you sound like you're looking for a boyfriend over the internet (which is totally an ok thing to do by the way). Don't be ashamed.
i love how you always put a detailed description. it helps out a lot.
Jeff, you get to the point quickly, and you are clear. Just what I needed. Thanks.
Jeff, Than you for genuinely caring about people's health. You don't have to publish all of these free videos on TH-cam and it's obvious you're not doing this just to make a buck on another "health system". You're honest, sincere, very knowledgeable and a real pro when it comes to healthy training and fitness. Love the videos and excited to get the Athlean-X series myself. Keep up the good work and I look forward to more in the series :)
Brad Blackburn With 4 million subscribers, this is his career lol.
You realize he makes probably 200 or 300000 a year off TH-cam, Right.
Brad Blackburn awe
@Kevin Li I don't see him advertising it too much in his TH-cam videos
What idiocy is this? He's making a lot of dough from ads on TH-cam. Besides it helps him get his name out there. He's exceptionally talented and knowledgeable. It'd be a shame if we didn't get to see him in action.
Could you do a video on how high stress impacts our bodies??
Jose Enriquez yesss
Jose Enriquez Great idea!
Jose Enriquez Yesss!
destroys gainz, thats it
If you're talking about psychological stress then Jeff is not the guy. He's a PT not a mental health physician
Jeff, My hips and body were so sore from walking with foot drop from M.S. for 20 years that I would lay on a roller like that and within a couple months my pain went from severe to catastrophic! I found you here, watched this video and you literally saved my life with all these fantastic therapy videos. If it wasn't for what I learned from you I would of been dead a couple days later from suicide. Thanks Jeff!
I’m new to foam rolling so I was looking on how to roll my lower back!
Thanks for putting this on, it was the first one on the list to foam roll, not to foam roll! Good job thanks.
He kept the shirt on today so we'd actually focus on Raymond today lol
The Big One yes ahhaha
So, should Jeff put a shirt on Raymond?
But Raymond has way more body fat than Jeff!
I was worried there for a minute lol. I get lots of relief for pain and stiffness in my thoracic spine from foam rolling. Glad it's ok to still do it in that area! My main goals are to be functionally fit, but most importantly to do it with exercises that are safe with proper form so that I can stay as injury free as possible. I work in PT and all the videos that you post check out with the things that I know. For the things that I don't know, I trust and take your word for it while learning in the process. Thank you for all the videos!
You rock Jeff (and Raymond). Once I am a chiropractor, and you 100% nailed it. I'll be forwarding this link to all my patients.
Came off doing squats and rdls extremely heavy after a week or so break, and combo of the break and possibly poor form sent my lower back into spasm at the gym. Even lying flat was extremely painful. Didn't know what to do - decided to foam roll, carefully on the painful spots, in this instance I found it stopped the sudden spasms and I could continue with the rest of my workout
that skeleton belongs to the only man Jeff has ever killed...
That probably came from the guy who didn’t listen when he said to not roll your lower back.
Nah the skeleton is the one guy who didn't listen to him.
Lol!
V shred?
lmao
@@aocplusme5676 lol he's actually 5 ft 10.5
I've been rolling my low back for a while. recently injured myself and have been doing it again to try and help. thanks for saving me from ruining myself further
Thanks, Jeff. Always helpful explanation. I've been doing this move and I know I have to stop. No more.
I watch on and off over the years. Has helped me find the right treatments and have made great progress. I do thank you for your help. I especially like the videos that show how NOT to DO! So, important. Wasted decades doing the exercises wrong, even though it was on the advice of trained instructors. Easy to see, they like the notoriety but, You are really into your vocation. The difference is tangible. Thank you for your help. I have made great strides since discovering these wonderful, educational You tuble videos.
I am so glad I saw this cuz this exactly what I've been doing😩. I'm happy I found your channel. New Sub!
is it possible to injury yourself even if you did a couple times?
Nobody is telling info like this. You are helping so many people with these videos, keep it up!
Tony k
Jeff this video is great. Iearned this the hard way I foam rolled my lower back and stretch it before I did squats. I injured my lower back and was out of the gym for 2 weeks. I never had this happen before. Just returned back to gym, and easy back in to working out. Scared to foam roll now. You are the truth!!
Thanks for this video, pulled my back lifting a tree today and was looking for foam rolling techniques for lower back. Soooo glad I watched this video first. No foam roller on the lower back for me now.
Thanks again.
my trainer told me to follow your channel as I take my training really serious and I'm A-MAZED!! You have so many followers ans still I never heard of your channel!! Now I'm binge watching your videos and I have to thank you for this great content!!There are so many fitness you tubers or gurus who seem to have no clue of what they are doing.. Thanks again for quickly becoming my favourite fitness channel.
Andjela Bosic very nice good thinking
I was having some bad lower back problems, tried a roller for the first time my back instantly felt way better
Same 😂
I just love you, man! This was such a great explanation of why we need to avoid rolling the lower back like that, thanks! I'm about to post a roller video for my viewers, and I hope to inspire them to stay healthy, relieve pain, and avoid injury with the roller.
Great video. I like how you get straight to the point to show the dangers of lower back rolling.
Thanks for this important message. Could you; please give us more tips on how to foam roll safely? Should you roll before or after training? any other important things to know about foam rolling?
him: NEVER ROLL YOUR LOWER BACK
also him: *rolls lower back*
LMAO
Should've use Raymond
Yeah I mean doing it once in a while ain’t gonna do much harm, let alone just one time for a vid. But it does kind of make him look like a hypocrite lol
y'all do realize he was literally just demonstrating what not to do?... is it not obvious?
@@jdc4316 not really
Thanks for letting me know. I've had lower back pain and have been doing this quite regularly to loosen up. I will try the glute exercises
I need to stretch my lower back because I feel some stiffness for some weeks in my left side. So today I ordered a lacrosse ball. I'm happy to hear it's one of the ways to go. Thank you Jeff.
I promise to only role my upper back. Thanks for bringing this to my attention. I had no clue!
Damn, I guess I'm lucky someone stole the foam roller from my gym 2 months ago. I was using it to crack the lower back 4 days/week for like a month, lol.
I use it for that too, it feels good no pain I guess I'll stop now
lol, foam rollers are 5 bucks.
why would you steal them
Ha ha
Me too... but it felt great, so i keep doing that..
@@hboparai7490 depends on where you are where I live its 40 dollars for a decent one
Great video , Jeff! As a physical therapist, I strongly agree with you. Guys, this guy is worth gold.
Used to do this. Thank you for saving me pain Jeff!
Jeff, could you do a video on hip tightness which cause one leg to be shorter than the other? I've been suffering from this for quite a while and nothing seems to work so far.
fs87 what's your pfp
Have the same issue, one leg longer than the other usually are caused by rotating pelvis, try physical therapist, some adjustment can release the tightness
Can you do a full body routine for foam rolling that shows the proper way to do so and what you recommend doing? I’m new to foam rolling and don’t want to do it the wrong way where it can be detrimental. Like rolling out your lower back. Thanks!
Excellent advice! I noticed that my body did not take well to foam rolling lumbar and now know why. Thanks. This really helps.
Thank goodness he gives us this valuable information for free! Very informative and explanatory! Thank you!!
liked before even watchin coz cmon it's jeff
I've watched this many times and I still foam roll my lower back. It feels real good. However, I also do roll other areas as Jeff recommends.
Thank you so much for making this video! Im glad I watched it before using my back roller.
You made a video that told me not to stretch before my workout & you my friend gave me the best advice, im working on stretching less but still warming up, THANKS
Watched this just after I bought high cost foam roller for lower back
You hate to see it
@@EasyMoneyMid 😭😭😂
Himanshu Gupta use it for other parts of your body
What a fucking stupid loser hahaha you’re so pathetic
@@NoahDavidFrancis bro, stop it.
Thank you so much, I really didn't know about this. You have saved me.
I have had lower back issues for many years. Mostly affects me when I sleep. I get up and foam roll my back with little or no relief. Starting doing this stretch and have gotten more relief (and better sleep) than I have in years. Thank you.
Literally just bought a foam roller today and rolled my lower back before my workout, would have kept doing it if it wasnt for this video lol luckily i found it.
Same, bought mine in February. Was about to whip it out.
Hi Jeff, thanks for your video's! I have a question: If you have a reasonable strong core and keep it tight (spine and lower back muscles included) and your lower back straight, no curves as in your video, could that damage as well? I have done it and it feels good. I mean not overdue it, but just for 5 minutes or so. It also feels good in the area where the thoracic vertabrate flows over into your mid back. During the whole exercise I keep a straight back and a thight core.
Thanks, as always, for the sound advice! Much appreciated!
Thanks Jeff I hadn't started using my roller yet so I will check out your other videos.
Very good video Jeff, we see people missusing gym equipment all the time and it could be really harmful at times. Although a little thing I'd argue, is that with contracted rectus abd, therefore the low back being stable, rolling the spinal erectors to reduce soreness from Squatting and Deadlifting doesn't sound bad to me at all. This is of course if we first fix our lumbar spine through abs contraction, then we're targeting the muscles of the low back, not the verebrae itself
You should still just do it leaning against a wall then instead of the floor so as not much bodyweight is on it
Jeff can you do a video on correcting thoracic kyphosis? Such a big problem for so many people these days
Ryan Clark *excessive
Thank you for your awesome work! As always, very useful quality content.
Jeff, can you do a stretching series like the Sore in 6 minutes Series? There are so many different ways to stretch but, which ones are more effective? Especially, for warming up and recovery? Active, passive, static, and dynamic. They all have their place but, a lot of people do not know what they are and when to do them. Keep doing what you're doing. You're awesome.
Can you do a video on SI joint dysfunction?
I'm not seeing the links to the 2 videos you referenced in the video in the video description. Can you please update the description?
Wow! Thanks so much for this vid. I just started using foam rollers and had no idea this was an issue. Thanks again!
Thanks for your advice about not foam rolling your lower back.
I've just started to use one to loosen myself up, as at 62 I'm starting to get
a little stiff and less flexible. Thank you very much for saving my back 👍
Dear jeff, I've hyper extended my left leg at the knee years ago. My ligaments are still really sensitive on both sides. How can I strengthen them?
Its been 4 years but physical therapy will fix you right up
At 26 i met severe back pain at work. Since then I've had mri's, therapy, steroids, injections, xrays, chiropractors, and nobody can give me a answer what is wrong. I'm willing to try anything at this point especially rolling.
Edit: I used to compete weightlifting so I'm no overweight out of shape tard. But 5 years every day it hurts to just sit upright on a stool I'm foam rolling right now. The pressure helps the pain.
Bro... look into Wim Hof (the iceman). Ice cold showers and breathing techniques.
Im so sorry to hear bro....hope you habe found some relief now.
Amazing video, thank you so much for your valuable information. God bless you Jeff 🙌❤
hello Jeff ! I really hope that you read this comment ! I've been watching this channel since the very beginning of it ! We achieved great results together ! I had so many physical issues ( knees, elbows ) you name it ! I learned a lot and was able to train and lift heavy again ! doctors( British, Swiss) told me you can never do building exercises again ,but this channel made everything possible ... thank you , you are the real deal
Jeff, could you do a video about supinated feet. My left foot is more strongly supinated and it just feels less flexible (also knee pain) than my right foot when squatting. Thanks!
Check to see if your right leg is shorter. You could also have a rigid cavus foot.
Incoming "Jeff the type of guy" memes
they are the kind of the memes for this channel. aren't they? haha
You mistook this channel for Connor Murphy’s
What's your opinion of those Chirp Roller Wheels for your back? They are three sizes with rubber roller covers... my back has never felt better, now, I'm concerned. Is it the small diameter of the foam roller that's the problem? I use the large and medium diameter wheels and I was wondering if there could be problems in the lumbar region, but it definitely took away the pain from sitting at my computer too long. Thanks again for your excellent videos!
Yeah I'm also curious on your thoughts about the Chirp.
Awesome! We still have many videos where they show that foam roller can be used in the lower spine area. This is an eye opener 🤙
Jeff is willing to die for our gym sins!
Willing to make videos is more like it
I do not roll like Jeff showed. I keep my core straight and roll much farther down, almost next to my gluteus muscles. Works great!
Me too. Is this okay Jeff? I also use my tiger tail handheld roller on my back after deadlifts and squats sometimes.
Love this, straight to the point. Good explanation. Thankyou!
this was really helpful and makes perfect sense. thank you.
I am ashamed to say I just rolled my lower back yesterday and today I found this.
Hey Jeff
Great video, Jeff. The best way to hit the QL is to use a ball and a lateral motion. Rolling the lumbar -- especially if you have spondylolisthesis, or stenosis -- is asking for trouble. Remember folks, it's all one big kinetic chain: look to your hamstrings, hips and glutes if your lower back is giving you grief.
Almost bought one... To relax my lower back. Thanks Jeff!
Hey Jeff, have you seen the advertisements for the "chirp wheel" they advertise it as a good lower back pain reliever. Do the things you say about the foam roller apply to that product as well which also rolls out the lower spine?
ups...I'm guilty here !
Per Folkesson it's actually very good if you have knots in your back. But go very slow.
same
Im guilty of it. But it feels good... hmm ima stop tho if its bad.
Thanks jeff.
Per Folkesson #MeToo
Love ya, Jeff. But I feel better doing it so I’ll keep doing it.
I am just starting rolling, and after 20 years of Yoga can see how each can benefit the other. I have no problem rolling the entire spine but that is because those muscles that keep the spine tight are loose and allow my spine to articulate to the shape of the roller. I got it that way by using a block under that very area and allowing those muscles to lengthen over time, but for most people I would say do not do it, but for myself I look forward to exploring how Yoga and foam rolling work together. Thanks for the info.
very knowledgeable and helpful every time!
I want to thank you in the name of all athletes benefiting from your videos.
make a full body warm up jeff!! thanks :D
Mitko Stefanov yes please
I need this
Jeff I promise I won't use roller on back. Thank you!
I just bought a (vulken) foam roller because I have a lot of problems with my foot/calf/knee that I suspect is fascia related and so I’m trying to find effective ways to use it to help my knee.
You are absolutely right - if you do it (exercise) wrong it will cause more damage than good. A year ago I joined a HIIT class in an effort to loss weight. I wasn’t taught how to stretch before and afterwards and so the 16 weeks did much more harm than good. I got runners knee and a tear in meniscus that conservative therapy has helped but I suffer after a very short time doing yard work. So thanks for your instructional videos!! Good to know!
Thanks Jeff. I had no idea I was stuffing up my lower back more with the roller. Awesome video.
I was rolling my lower back for last 10 years, everyday for 5 minutes. Now I am waiting for spine operation. Spinal stenosis and spondylolisthesis.
So sorry man
Jeff 1:05 - "What's missing where I'm holding him"
Me:....
Jeff: "there's no more rib cage"
Me: I didn't know u where asking a tricky questions
great stuff! your advice has helped me tremendously. keep it up.
Could you make a video on how to best workout/Strengthen your back for people with bad backs or issues like scoliosis in particular. Your videos are very helpful and I really enjoy them thanks for making them.
I roll on my lower back and it literally the only thing that’s ever helped my back pain
Me 2...
Either mine.. I use soft ball filled with air. I feel so good when roll it on all my back
But after few months u will agree with jeff because i m suffering now with back pain..
I foam roll the butt muscles, but not the lower back spine area. I have found that, that helps. I notice that when some people refer to back pain they mean the glutes, from my understanding there is no issue with foam rolling that part.
I seriously injured my lower back while foam rolling and I think I might have dislocated something in my spine. Take this guy's advice for granted please.
Taking something for granted is a bad thing. Just letting you know for future reference.
Did it ever heal up? What happened
Extremely helpful, thank you so so much. I have been teaching my students and clients about foam rolling but never knew this about low back pain. Even I have really bad upper and low back pain and who knew?? THANK YOU
I love this guy! thanks man. promise I'll buy you'll program once im not broke anymore
I've been foam rolling my lower back for years, now I feel like an idiot