I didn't see any rolling of the lower back in that video, and I found some instructions online that also didn't talk about the lower back. Can the roller be used safely in that area?
I'm far from an expert, but I don't think I've ever seen this recommended for the lower back. Most stuff I read by Cressey/Robertson indicates that lower back pain is almost always caused by an imbalance somewhere else, so they would probably tell you to concentrate the hip and upper thigh muscles to see if that helps. To take a wild guess, if you lack flexibility in the hips, the lower back will pick up the slack and you do not want that (see here).
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In other news, I was just in my gym and it dawned on my that the leg extension/leg curl attachment for the Titan seems like it would make a perfect roller. It's about 6" across by 2' long (padded area)--pretty much the same size as the rollers I've seen. It's very firm with padding. What do you all think?
Most pads of that nature are a little soft - how is the Titan attachment? My foam roller is very hard. Cressey and many others recommend using a tennis ball or lacrosse ball for certain parts of the body (glutes, peroneals, calves, plantars), and the roller needs to be of a similar "hardness".
Do you do much mobility stuff? If not, I would recommend you include some mobility stuff in your pre-lifting warm-ups, and maybe even pre-cardio.
Joe DeFranco has some good stuff on this online. Lower body Upper body
There's some soft tissue stuff in those as well as simple mobility drills.
I had to Google it. I've never even heard of such a thing, but people sure seem to swear by it. I even read some positive comments from people who use it after deadlifting. For $20.00 it sure can't hurt to try--thanks! I'm going to order one today...
Anyone else use one of these? Comments?
You're welcome!
And I gotta say, felt pretty cool being mentioned on the front page of a site which I've visited almost daily since 2003/04 .
Hope it works out, never been able to get my hands on a roller, but I've worn out a lot of tennis balls with great results.
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Originally Posted by gazareth
I'm far from an expert, but I don't think I've ever seen this recommended for the lower back. Most stuff I read by Cressey/Robertson indicates that lower back pain is almost always caused by an imbalance somewhere else, so they would probably tell you to concentrate the hip and upper thigh muscles to see if that helps. To take a wild guess, if you lack flexibility in the hips, the lower back will pick up the slack and you do not want that (see here).
Most pads of that nature are a little soft - how is the Titan attachment? My foam roller is very hard. Cressey and many others recommend using a tennis ball or lacrosse ball for certain parts of the body (glutes, peroneals, calves, plantars), and the roller needs to be of a similar "hardness".
Do you do much mobility stuff? If not, I would recommend you include some mobility stuff in your pre-lifting warm-ups, and maybe even pre-cardio.
Joe DeFranco has some good stuff on this online. Lower body Upper body
There's some soft tissue stuff in those as well as simple mobility drills.
Great post, Gaz.
I've gone though the videos and articles (bookmarked/favorited as well), and it's all very interesting. I used my Titan attachment to do some of the foam stuff. It feels pretty firm to me. There's a layer of foam around the solid core, but it sounds like that's exactly what the PVC/foam rollers are.
Thanks again. Sage advice.
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Originally Posted by swedishchef
You're welcome!
And I gotta say, felt pretty cool being mentioned on the front page of a site which I've visited almost daily since 2003/04 .
Hope it works out, never been able to get my hands on a roller, but I've worn out a lot of tennis balls with great results.
Thanks for the roller suggestions, and also being such a loyal reader of my daily ramblings.
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Originally Posted by MannishBoy
I replied down in my journal, but I got a foam roller with a PVC core for durability. I linked to one in my reply.
Cressey, Defranco, and Mike Boyle all have good foam rolling videos up on Youtube.
For instance:
Thanks very much, Andy!
You all have been unbelievably helpful. I really appreciate all the great information and suggestions.
--
I just finished my chest/triceps workout and it was insane. My back is hurting a little more than I'd like right now, but I couldn't stop myself. I'll write more about the workout in tomorrow's update.
Man, Friday afternoon right after I screwed up my back I never would have thought I'd be back in the gym with just one missed workout. I feel very fortunate.
John sorry to hear about your injury, but foam rollers really are gold, the harder the better. Also I would recommend a lacrosse ball on the bottom of the feet. I think it was Cressey that was talking about fascial chains and how you can reset them with this technique. You mentioned ice, what about anti-inflammatories like ibuprofen?
Deadlifts. Proper form is to keep the bar as close to the shins as possible, so dragging the bar over the lower legs is normal and correct. Bruised and scraped shins are are a small price to pay to avoid injury on the road to a monster back.
Have you read this article? Eric Cressey disagrees with your thoughts on shin-scraping.
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Originally Posted by gazareth
Have you read this article? Eric Cressey disagrees with your thoughts on shin-scraping.
Well, I think he's talking about not properly setting up with the bar too far away from the shins. I agree with him, and I don't do that. I setup properly with the bar centered over my feet (just past my ankles), then I bend my knees slightly so that my shins are touching the bar. I try to always keep the bar as close to my legs as possible throughout the lift. This is where the scraping happenes. This is correct, IMO.
Now I know some argue that singles are the only way to do deadlifts, and that you should reset after each rep, but I don't subscribe to that belief.
Cressey also talks about other deadlifting "no-nos", such as hyperextension, but look at a guy like Zen. He's always being criticized for hyperextension on lock-out, but he's fine.
The point is, I think there's some flexibility where deadlifting form is concerned.
John, Did you check Target? Thats where I got mine. It comes with a video as well. I gave one of those to my Dad for Christmas last year, one to myself and my friend! I use mine on my back and quads. Works awesome!!! Even when your back stops hurting I would still continue to use it to stretch everything else.
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Originally Posted by kree-kree
John, Did you check Target? Thats where I got mine. It comes with a video as well. I gave one of those to my Dad for Christmas last year, one to myself and my friend! I use mine on my back and quads. Works awesome!!! Even when your back stops hurting I would still continue to use it to stretch everything else.
It seems like up until yesterday I was the only athlete on the planet not in on the foam roller secret.
I ordered mine online yesterday. I'm not scheduled to leave the house again until next month.
It seems like up until yesterday I was the only athlete on the planet not in on the foam roller secret.
I ordered mine online yesterday. I'm not scheduled to leave the house again until next month.
Hah, I've been working at home a lot lately and I'm starting to feel like you. It's a hassle to go out.
Dave's foot comment with the ball is also a good one. I read one place where after doing a foot release on a ball, you actually get more hamstream/back ROM immediately. Kind of weird.
I've got a bit of plantar fasciitis that the tennis ball under the foot helps, but it's also good for the whole posterior chain.
Probably won't help in your situation too much, but it's a good idea.
Also, doing some work on the glutes with a Lacrosse ball (or equivalent) can help open up the hips a bit if you are having trouble with the low back taking over too much.
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Originally Posted by MannishBoy
Also, doing some work on the glutes with a Lacrosse ball (or equivalent) can help open up the hips a bit if you are having trouble with the low back taking over too much.
Yeah, the article by Michael Boyle that Gaz linked to yesterday really got me thinking about this. I wonder if lack of hip mobility is causing my spine (which should be stable) to move, and that's what's causing my lower back problems.
I've decided that improving my hip mobility should probably be the main plan of attack for combating my lower back problems.
Reverse hyperextensions are the hands down best exercise to rehab a lower back injury. I purchased a combo reverse hyper/glute-ham station for roughly $600 off of New York Barbells. The Westside reverse hypers are a lot more expensive, but worth the money if you can afford them imo.
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Originally Posted by Pete5
Reverse hyperextensions are the hands down best exercise to rehab a lower back injury. I purchased a combo reverse hyper/glute-ham station for roughly $600 off of New York Barbells. The Westside reverse hypers are a lot more expensive, but worth the money if you can afford them imo.
While I'm always more than happy to invest in my health, I simply don't have the room for more equipment. I think good mornings are a pretty good alternative to reverse hypers as a direct lower back exercise. I'm afraid that I don't really have much of a choice here.
For the past two years, I've used a foam roller for about 15 minutes three times a week. Half of the joint aches you have are caused by tight muscles and tendons - like magic, they go away.
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Originally Posted by John Stone
...it sure can't hurt to try--
OH YES IT CAN!!!! Rolling hurts like hell, when breaking up scar tissue. It's well worth the pain.
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