A trigger point is a sensitive knot in the muscle tissue that is quite painful to the touch. These trigger points can occur from prolonged sitting or from placing muscles in a shortened position for lengths of time. Direct pressure to the point such as with foam roller exercises may release trigger points. Stretching exercises also benefit trigger points and certain strengthening exercise may also prevent the formation of trigger points.
Upper Back Self Myofascial Release
A foam roller allows you to place pressure on specific trigger points, providing ischaemic compression to the area to temporarily reduce blood flow. Massage therapists can do the same things with thumbs and elbows, but foam roller exercises cost only the original purchase price of the foam roller. Foam rollers let you do what is called self myofascial release so that you can release knots in your fascia, or connective tissue, by yourself. To do the upper back exercise, lie face up with a long foam roller under your upper back. Hold your head in your hands with your elbows bent. Bend your knees with your feet hip width apart on the floor. Slowly roll up and down your upper back, pausing at any point that feels painful. Keep pressure on the spot until the pain decreases significantly.
Half Shoulderstand Stretching Exercise
Stretching reduces the likelihood of developing trigger points, especially when accompanied by a cold spray. When performed along with ischaemic compression, stretching is effective for treating current trigger points. One way to stretch the upper back after foam rolling is to do a half shoulderstand, also called ardha sarvangasana in yoga. This exercise should not hurt your neck. If any neck pain is felt, shift more weight into your back. To do this exercise, lie on your back with your legs straight. Bring your legs up in the air and roll onto your upper back, lifting your hips up. Immediately place your hands on your lower back for support. Your back is at approximately a 45-degree to the floor and your legs make a right angle with your lower back. Keep your spine straight and your head on the floor.
The Itchy Shin
Back pain is sometimes felt because sitting down may create trigger points in the hips, glutes and hamstrings. A weak or tight iliopsoas can develop trigger points and lead to pain. The itchy shin is a gentle strengthening exercise for the iliopsoas that promotes proper positioning of the muscle so that the lower spine does not become compressed. To perform the itchy shin, sit in a chair or on a couch and rest your back against the support. Put your feet next to each other on the floor. Squeeze your abs and raise your right knee toward the ceiling. Drag the ball of your right foot up your left shin as if scratching an itch. Slide your right foot down your shin again. Repeat on the other side.
