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Three Tools To Remedy Back Pain At Home

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Ma Roller

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The Ma Roller was the epitome of back care in the 80’s and 90’s. I remember seeing tools such as the Ma Roller around the house as a child, and wondering what they actually do. Now that my body needs daily care, I finally understand what this tool does! My fiance and I pull out our trusty Ma Roller when we have a particularly bad day of pain. It never fails to make us sleep like babies, and wake up pain free in the morning.

The steady trait of a Ma Roller are its two humps in the middle of the roller that make a perfect mold for the spine to fit in. This makes it easy to rest and relax, as the roller does its job.

 

How to Use:

Because the Ma Roller is harder than the average foam roller, it doesn’t feel great to roll it up and down the spine. It may be too much to begin on a hard surface, so first begin this process on a bed or mat.

  • Position the Ma Roller at the lower spine and relax. Allow the two bumps to compress the muscles on either side of the spine.
  • Hold for about two minutes, or longer if you feel you need it, and then move on up the spine-vertebrae by vertebrae. This whole process usually takes me about ten minutes, but I don’t complain.

 
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 Lacrosse Ball/ Tennis Ball

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​There are some areas that are hard to reach. A lacrosse ball and tennis ball can get into those hard to reach areas of the back, shoulders, and neck.
There are a couple ways to use these tools:
1. Use a wall to press your body into the tennis ball.
2. Roll it on the painful area using your hand.
If the ball keeps dropping, use a pillow case or sock to hold onto it.

 

 Foam Roller

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The essential tool that you may already have sitting in a closet-the foam roller. There are many shapes and sizes of rollers, some with bumps, some smooth, and some handheld. Any type you have will be a benefit to your entire body. Foam rollers allow you to perform muscular manipulation in your home or gym. Not to mention fascial manipulation (you know that sheath of connective tissue that every body worker has mentioned at least once).

Foam rollers are simple to use, and there are a couple ways you can use one for back pain.
 

  •  Lay it on the ground perpendicular (horizontal) to your back, and use your legs to roll your back over the roller. I love to rest my my mid back on the roller without moving. This allows for gentle traction to my low back as well as a minor adjustment to my spine.
  •  Lay the roller parallel (vertical) to your spine, and spread your arms out to the side. Use small rocking movements, knead the muscles along the sides of spine. You can also stretch your chest by laying still and letting your arms traction outwards!

 
 
 
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Thoracic Outlet Syndrome

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Thoracic Outlet Syndrome is characterized by neurovascular signs and symptoms such as:

Numbness and tingling

Weakness in arm

Headaches

Swelling in the wrist/hand

Pale or blue color in distal portion of the arm.

There are four different categories of Thoracic Outlet Syndrome:

1. Anterior Scalene Syndrome

  • Thoracic Outlet Syndrome caused from the compression of the brachial plexus (a bundle of nerves extending from the spinal cord) as well as the subclavian artery inbetween the anterior and middle scalene. Compression of these can lead to symptoms such as: numbness, tingling, weakness, headaches and ischemia. Usually caused from labored breathing (COPD;asthma), or poor posture (ie. rounded shoulders, upper cross syndrome), and the scalene muscles must be released to decrease symtoms.

2. Costoclavicular Syndrome

  • Thoraic Outlet Syndrome caused from the compression of  the brachial plexus, as well as both the subclavian artery and vein. This can lead to a multitude of signs and symptoms such as swelling in the wrist or hand, paleness or blue in palor, and nerve symptoms down the arm. Usually caused from labored breathing (COPD;asthma), or poor posture (ie. rounded shoulders, upper cross syndrome). To decrease signs and symptoms posture must be realigned so the clavicle does not lay upon the first rib

3. Pectoralis Minor Syndrome

  • Thoracic Outlet Syndrome caused from the compression of  the brachial plexus, as well as both the axillary artery and vein. This can lead to a multitude of signs and symptoms such as swelling in the wrist or hand, paleness or blue in palor, and nerve symptoms down the arm. Usually caused from repetitive actions (ie.hair styling; construction), or poor posture (ie. rounded shoulders, upper cross syndrome). To decrease signs and symptoms the pectoralis minor must be stretched, and posture must be readjusted.

4. Cervical Rib Thoracic Outlet Syndrome

  • What doctors would call “True Thoracic Outlet Syndrome”, Cervical Rib Thoraic Outlet Syndrome is caused from a genetic mutation in one to two percent ofthe population where another rib forms off of the cervical vertebrae C7. This rib can grow in between the anterior and medial scalenes causing compression. An xray is needed to diagnose.

How Can I Fix It?

  • Massage

    • Other than Cervical Rib Thoracic Outlet Syndrome, the symptoms are usually caused from overuse and posture! Massage is an easy way to realign and loosen muscles that have repeatedly been shortened.

  • Stretch

    • Stretches targeted at releasing muscles such as: the scalenes, pecs, and sternocleidomastoid will help to alleveiate symtoms quickly, but to make a bigger difference they need to be done on a daily basis.

 

Massage Therapy is a highly effective treatment for 3 out of the 4 causes of Thoracic Outlet Syndrome. 

Call to schedule an appointment today

586-839-7496

 

 

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