28/02/2026
I recently strained my lower back, which wasn’t great, but at least I know the process of rehab to release and calm the affected area.
And a big part of that is using a foam roller, but the important bit is not only the type but how to use it properly.
When you strain your back, it’s not just about muscles. The thoracolumbar fascia (that thick sheet of connective tissue through your lower back) can get tight, guarded and sticky. If you ignore it, that’s when things start to flare again.
Here’s what I recommend:
✔️ Use a softer roller with ridges – not a rock-hard one.
Too hard can actually make your nervous system guard more, which is completely counter-productive.
✔️ Start against a wall, not lying on the floor.
This lets you control and adapt the pressure so you’re not overwhelming the tissue.
✔️ Go slow. Breathe. Let the tissue respond rather than forcing it.
The roller I use is the one I recommend to my clients, because it’s firm enough and has ridges to stimulate the fascia, but not so aggressive that it causes more tension.
If you want the exact one I use, the link is in my bio.
Or comment ROLLER and I’ll send it to you.
