With a fascia roll against back pain - my pick for week 29

Fascia roll against back pain

I rarely slide into the health corner on this blog, but in this case I think there is some overlap between Apple users (or computer owners in general) and the presence of back pain.

As a “screen worker” who is also a bit lazy from a sporting point of view than he should be, I was hit by a slipped disc at some point. Ironically, when I wanted to unpack my - then new - iMac 27 inch. Raise the heavy card the wrong way and you have problems with your back for weeks - actually for a lifetime.

Tension as a protective function for the back

Meanwhile I know how not to lift iMacs and I also make sure to go for a walk with the dog every time I sat at the computer for hours, but every now and then there are a few niggles in my back.

I have a feeling that sometimes my body tenses the muscles in the lumbar spine area where the herniated disc was to protect the area. However, this is also painful, since bending too deeply and sometimes even the vibrations in the back when climbing stairs trigger an alarm.

I use the Sapura fascia roll to get a grip on back pain caused by tension (Photos: Sir Apfelot).

I use the Sapura fascia roll to get a grip on back pain caused by tension (photos: Sir Apfelot).

Relaxation of the muscles with a fascia roll or tennis ball

As a rule, this is the point in time when only a painkiller will help to relieve the pain and enable normal "movement". When you have moved painlessly for a day, the muscles in your back are usually less tense and the whole thing subsides.

One thing that works extremely well here is kneading the sore muscles. One of my climbing colleagues, who also has a “back”, swears by tennis balls. He then clamps it between the painful area on his back and a wall and then moves up and down and to the side so that the ball kneads the muscles in the area nicely.

Back then I got myself a so-called fascia roll, which I like to use to roll around on the floor. The advantage is that it covers a larger area directly and some rollers also have nice corners on the surface that press particularly well into the affected areas.

Application of the role in back pain

Disclaimer: I'm not a doctor and I have no idea about medicine. I can therefore only report how I use the role. You have to decide for yourself whether you do the same thing or whether you should perhaps ask a doctor.

At least that's how I use my role. I put the roll on the floor and sit in front of it so that the groove in the roll fits right into my spine. Then I slowly lean back and fall to get my back on the roll. Then when I lie on it, I roll back and forth on the painful areas on my back. Preferably a minute where it hurts the most.

When I let go of the roll after a minute or two and get up, the tension is almost gone and I can finally walk halfway “normally” again.

I guess you should take your time once or twice a day and fool around a little prophylactically, but I always do something when it hurts somewhere.

It is very easy to use: you clamp the roller under your back and then slowly roll back and forth over the painful areas to relieve the tension.

It is very easy to use: you clamp the roller under your back and then slowly roll back and forth over the painful areas to relieve the tension.

Which fascia roll should I use for the spine?

Facial rolls can now be found like a dime a dozen, but there are some that are especially suitable for the area on the back to the right and left of the spine. These have a recess in the middle that provides space for the spine and thus prevents pressure from being exerted on it. So you knead the muscles on the spine nicely without pressing the spine itself too much.

Fascia roller with or without a profile? A matter of taste!

My fascia roll is still available to buy, but in green. In the meantime I have tried those with a "profile" and also very smooth ones and I like the roles with an uneven surface better, because I have the feeling that there is more activity and that they go deeper. However, you have to know whether you are into pain or not, because the smooth rollers hurt less - that much is certain.

I just have a small selection here that I would like to introduce to you. You can then decide for yourself what type of role you are.

Sapura fascia roll - my recommendation

I`ve read and accepted the Role of Sapura for several years now and I am very happy with it. The recess for the spine is very helpful and the grooves on the left and right of it provide a good massage effect when using it. Anyone who thinks “no pain no gain” is good will like the role. ;-)

SAPURA fascia roll spine ✓ back roll ✓ foam roller shoulder massage roll
  • 🥇 Fascia roll spine: Relieves tension and glued fasciae, which are caused by excessive physical activity or ...
  • 💚 Massage roller: The following complaints can be treated by using the SAPURA fascia roller: tense ...
  • 💯 Self-massage with back roll: Enables a deep massage of the myofascial trigger points on the whole ...

Blackroll - the original

The Blackroll brand is probably the one that made the fascia rolls known in the first place. And Blackroll also offers a model specially designed for the spine is constructed. At just under 40 euros, it is certainly not the cheapest reel, but the workmanship is correspondingly good.

7,00 EUR
BLACKROLL® TWIN fascia roll including recess to relieve the spine. Original...
  • AREA AND POINTED SELF-MASSAGE: Original fascia roll (30 cm) to improve the flexibility of muscles and ...
  • AREA AND POINTED SELF-MASSAGE: Original fascia roll (30 cm) to improve the flexibility of muscles and ...
  • FASCIAL TRAINING WITH DEEP EFFECT: Ideal for treating the spine, calves and parallel ...

Fascia roll from Liebscher & Bracht

Anyone looking for exercises for back pain on YouTube will inevitably come across the Liebscher & Bracht channel. And of course Liebscher & Bracht also offers its own set of fascia rolls and balls, whereby the price is also quite crisp here. the great role from Liebscher & Bracht is without a profile, but quite tough. If you are not necessarily looking for a bargain, you can buy it here.

7,00 EUR
BLACKROLL® TWIN fascia roll including recess to relieve the spine. Original...
  • AREA AND POINTED SELF-MASSAGE: Original fascia roll (30 cm) to improve the flexibility of muscles and ...
  • AREA AND POINTED SELF-MASSAGE: Original fascia roll (30 cm) to improve the flexibility of muscles and ...
  • FASCIAL TRAINING WITH DEEP EFFECT: Ideal for treating the spine, calves and parallel ...

Bodymate - the good & inexpensive role without a profile

If you are looking for something inexpensive, the Bodymate fascia roll well served. This also has a circumferential groove to relieve the spine, but it has a smooth, profile-free surface and would be my second choice.

2,10 EUR
BODYMATE Fascia Roll Care Medium-Hard with circumferential groove for spinal column relief with e-book ...
  • FREE EXERCISE BOOK: After an introduction to the background on the subject of fasciae, 25 exercises with ...
  • SIMPLE AND EFFICENT: The perfect training device for self-massage, to massage the fascia, to loosen adhesions ...
  • PERFECT SOLUTION: Due to the smooth surface, the roller is perfect for massages on the entire body. The...

Back rolling with the Apple Watch

The Apple Watch reminds us screen workers every hour to get up to stretch our feet. You can also use this break to knead your back a little with the fascia roller.

I think that if you do this several times a day, it will certainly prevent the painful tension. Not that I have already put the plan into practice, but the next time I get my back I will remember that it would have been a good idea to do so. : D

But even without regular use, this role helps me so well in the acute phases that I use it as a Pick of the week have chosen. Although I am less precise this fascia roll that I use, but the product group in general.

What do you do against back pain? Do you have any specific exercises or tips that could help others? Feel free to leave them here as a comment!

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The page contains affiliate links / images: Amazon.de

4 comments

  1. Beatrix Willius says:

    My problem is the left shoulder.

    a) Magnesium oil: Magnesium as a tablet is not enough. My shoulders and head need magnesium oil every day.
    b) Turmeric as golden milk is just as good as ibuprofen or paracetamol.
    c) There are now enough YouTube videos about exercises according to Thomas Hannah or Feldenkrais. The exercises look fun and not like much. But they work.

    A cheap rolling pin is just as good as the painted plastic. I always found the fascia exercises totally uncomfortable.

    • Jens Kleinholz says:

      Hello Beatrix! What does the magnesium oil do? is this absorbed directly by the skin and then goes to the corresponding body region? And yes, I've also heard of turmeric, or have it here ... but I didn't take it as a painkiller alternative ... it would be worth a try. But I have to disagree with the rolling pin. It has no groove for the spine and is also quite thin in diameter. I would then rather use the tennis ball. : D

  2. Beatrix Willius says:

    Hi Jens,

    yes, the magnesium oil is absorbed through the skin. We always buy a liter. Sometimes I get the idea that I don't need magnesium oil anymore. Then the headache comes back first.

    There is also Epsom salt for bathing. But then 500gr or so is needed per bath.

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