Using even pressure with self-massage techniques helps bring more nourishment to the surrounding fascia. The aim is to reduce muscle tension, restoring balance in the lumbar spine and hips and thereby alleviating pain.

After your myofascial self-massage, use the BLACKROLL® TRIGGER BOX to activate your deep fascial adhesions. The targeted pressure helps release tension deep in your lumbar spine region.

Myofascial techniques can help you reduce muscle tension. To lengthen your fascia tissue, you should stretch the affected structures.

You should only do the strength exercises after self-myofascial techniques (SMT) and mobilization/stretching exercises. In other words, once you’ve already noticeably reduced tension in your back muscles using exercises. Weak and inactive muscles tend to become overly tense. You can even out muscular imbalances by doing targeted exercises for activation and strengthening. Important to know: focus on the target muscles when doing this exercise.