Back pain is very common and affects people of all ages. While it generally improves in a few days, or sometimes weeks, back pain can continue for a long period time if left untreated. If you have back pain, you’re not alone.

It’s a common problem experienced by many Australians. In fact, 1 in 6 Australians reported back problems in 2018-2019.
That’s 4.0 million people!

There are several things which can cause back pain, including your posture, a sudden movement or fall, a sporting injury, or a medical condition. The pain is usually related to the way the bones, discs, tendons, muscles and ligaments work together.

How to use your Myoball for back pain

1. Remove the Myoball from the holder by loosening the ring. Place the stainless-steel ball in the freezer for at least 2 hours for 6 hours of ice cold massage.
2. If you are flying solo and using the Myoball on your own, remove the stainless-steel ball from its holder. Lying flat on the floor, preferably on a yoga mat or soft carpet.
3. Using your body weight to apply pressure to pain spots on your back.
Target the areas which are causing pain and roll out any knots and
tension spots.
4. Alternatively, if you have some help and an extra pair of hands. Use the Myoball inside of its holder. Using the same techniques as above, making sure to keep the ball moving over the skin to avoid ice burns.
5. Massage for up to 20 minutes at a time for the full benefits of ice and massage combined into one.

  

General Back exercises at home

1. Knee to Chest stretch – Laying flat on your back on a yoga mat with your knees bent and feet flat on the floor.
Alternating legs raise one leg at a time to your chest and using both hands to clasp behind the knee to pull into your chest until you can feel the stretch in your lower back.
Holding for 30-60 seconds per leg and repeating 3-4 times on each leg.
2. Prayer stretch - Tucking legs underneath, sit back on the heels and bend forward at the waist, extending arms out over the head onto the floor in front. (The goal is to get length in the lower back muscle). Hold for 30-60 seconds and sit back up. Repeat 3-5 times.
3. Lower back rotational stretch - Lie down with your back on the floor with bent knees and feet flat on the ground. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side. Hold the position for 5–10 seconds. Return to the starting position and gently roll the bent knees over to the opposite side, hold, and then return to the starting position. Repeat 2–3 times on each side twice a day.
4. Cat Stretch – Position yourself on your hands and knees. Slowly arch your back as if your pulling your abdomen up toward the ceiling. Then slowly let your back and abdomen sag toward the floor. Return to the starting position and repeat for 3-5 times twice a day.