HOW TO MAKE BACK OR NECK PAIN GO AWAY

Low back pain or neck and shoulder pain are typically an issue of extremely tight and fatigued muscles. Although problems and pain relating to your spinal joints and discs can be the cause of the pain you are feeling, it’s much less likely. Pain in the discs and joints usually causes numbness, tingling, and, in more severe cases, muscle weakness. If you don’t have any of those symptoms, discs and joints are probably not the problem.

SO WHAT SHOULD YOU DO IF YOU ARE EXPERIENCING LOWER BACK PAIN?

For the lower back, start with a foam roller. Sciatic pain in the glute and hip, with referred pain going down the leg is…in most cases…a result of extremely tight and fatigued gluteus muscles. Get one of those smooth black (firm) foam rollers—not the one with bumps or spikes on it—and roll your lower body. Start with your glutes, then move to your hamstrings, IT Band, quadriceps muscles, and adductors. To watch a video showing you how to foam roll all of the muscles involved in lower back pain, watch this video, do what I show you in the video, and watch the pain melt away. You’ll have to roll a few times though. One time isn’t enough:

Dr. John Blenio demonstrating how to use a foam roller properly

WHAT ABOUT NECK AND SHOULDER PAIN?

Similar to lower back pain, the pain usually isn’t coming from your joints and discs. Instead, it’s the muscles.

For neck and shoulder pain, you’re going to need a massage ball. There are many massage ball options out there, but it’s going to be difficult to find the right one.

~ Stay tuned, because I’m in the process of having a massage ball designed specifically for upper back, shoulder, and neck pain. There aren’t many good options out there, but I’m in the process of developing what I’m calling “The Best Massage Ball Ever.” Yep! That’s how you will find it. Just do a search for “The Best Massage Ball Ever.” Coming soon to my website. Please check back.

I suggest an air filled ball about 4-5 inches in diameter. You can find some okay massage balls online, but most are average at best. Regardless, what I want you to do is get up against a wall and roll your upper back, shoulders, trapezius muscles, and neck muscles. If your massage ball is firm, then you want to roll somewhat lightly. If the massage ball is soft, you’ll have to roll harder so the ball can penetrate and compress the painful and sore neck and shoulder muscles. Watch this video and I show you how to do it properly.

Dr. John Blenio demonstrating how to use a massage ball against the wall

Lower back pain and neck and shoulder pain can be resolved pretty well when you have the right tools and you know what you are doing.

~ Refer to my videos above.
~ Use a foam roller.
~ Find a good massage ball.
~ start rolling!

And if that’s not working for you, set up an appointment with me. I can get deeper into the tissues to resolve your pain, and I can give you an in-person tutorial about how to roll.

Cheers,

Dr. John Blenio, DC
”I’m a chiropractor in San Mateo, California”