Tip Treat Lower Back Pain the Smart Way Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Treat Lower Back Pain the Smart Way Ever roll around on a lacrosse ball or two tennis balls taped together That might be hurting more than helping Here' s a better way by Dr John Rusin September 11, 2016November 18, 2021 Tags It Hurts Fix It, Tips, Training Self-Treating Back Pain One of the most common areas people try to self-treat is the lower back. This is either done with something like a lacrosse ball or a two tennis balls taped together (a "peanut"). While the spine has the ability to be mobile in the three cardinal planes of movement, a majority of lower back pain is caused by the instability throughout segments of the spine and the stabilizing musculature surrounding the spine. There's an assumption that all pain and soreness are caused by the same problems. Since the lacrosse ball on the bottom of the feet helps with plantar fascia, the ball must work for alleviating pain and soreness in the lumbar spine as well, right? Not quite, and here's why. The spinal column is stabilized segmentally by small and intricate musculature called multifidus and rotatores. These structures are technically musculature because they can create mechanical tension, but really, they act as proprioceptors that sense changes in relative joint-by-joint stability, and also increased pressure and strain through segments. As these muscles become stimulated, they become quickly tightened and painful as a protective mechanism for your spine. While the thoracic spine is a viable area to place a peanut or foam roller due to an area of the vertebra called the spinous process being at a specific angle that is protective over the sensory heavy multifidus being unwarrantedly stimulated, the lumbar spine's spinus processes in combination with the transverse processes differ. When treating the areas locally with lacrosse or tennis balls, this angle makes the lumbar segmental stabilizers and sensory structures more susceptible to being set off. People try to self-treat and hurt themselves in the process, creating a vicious cycle of pain and dysfunction. The Fix 3-Way Plank Progression If your lower back pain keeps getting flared up, it's most likely a lack of stability rather than a lack of mobility. Adding more mobility to an already hyper-mobile and instable area is a recipe for disaster. One of the most effective ways to create stability through the pillar (shoulders, hips, core) and maintain long-term movement pattern reeducation, is through this plank progression. This 3-way plank series includes the RKC plank and side plank, which increase stability through the four layers of the abs, iliopsoas, lateral hip group, and quadratus lumborum. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Strongest Gym on the Planet Would you have the balls to train at a gym where screaming in pain and puking are everyday occurrences? Powerlifting & Strength, Training Chris Shugart April 19 Training Stop Lying About Your Overhead Press Every man should be able to press .75 times his bodyweight overhead. If you can't, or can only do it using bad form, then this is for you. Bodybuilding, Overhead Press, Powerlifting & Strength, Training Lee Boyce August 4 Training Tip The Top 3 Training Splits Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits. Bodybuilding, Powerlifting & Strength, Tips, Training Chad Waterbury April 4 Training Ten Killer Splits Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week. Bodybuilding, Training T Nation December 25