Overcome Back Pain: Trigger Point Testing

Trigger points are painful bundles of contracted muscle fibers commonly caused by poor posture and movement habits that distort your fascia and cause chronic pain. If a muscle is tender to the touch, it’s a sign of muscular tension. Releasing trigger points will increase blood circulation, stretch your muscles, and allow you to get into better positions for exercise.

Self-myofascial release (SMR) involves using your hands or a tool to release muscular tension. If you have any health conditions, check with your doctor before attempting myofascial release. If massage causes you to tighten up or shorten your breath, it means you need to reduce the amount of pressure you’re using or move to a less sensitive spot. Stay away from any painful spots that are above a 7/10 intensity. Perform regular, daily treatments in combination with exercise until the pain is less than a 3 out of 10. This video provides an introduction to trigger point testing and myofascial release.

Perform a scan of your body looking for tight muscles and make a note of where you feel the most tension.

Feet

If you wear cushioned shoes you probably have weak or sensitive feet. Place a tennis ball or lacrosse ball between your feet and the ground. Describe what you notice.

Glutes & Piriformis

Check the gluteus maximus, gluteus medius, gluteus minimus, and piriformis muscles for trigger points.

TFL & Quadriceps

To check your Tensor Fascia Latae (TFL) for trigger points, place the foam roller between the front corner of your hips and the ground.

To check your quadriceps for trigger points, lie on your stomach and place a foam roller between your thigh and the ground. Start with two legs and closer to your hip, then move to only one leg and away from your center towards the knee looking for tender spots.

Abdominals

Check the abdominals by lying on your stomach and placing a ball underneath your abdomen. Start with a smaller ball and progress to a larger one for more pressure.

Hamstrings & Adductors

To check your hamstrings for trigger points, sit on a foam roller and roll from the back of your knees to your hips. Start with both legs at the same time and progress to one leg at a time for greater intensity. To check your inner thighs, lie on your stomach and bring one knee up to 90 degrees and place a foam roller between your leg and the ground. Start closer to your center and then gradually work your way out and notice any sensitive areas.

Back & Chest

Check your back muscles by lying on your back with a foam roller. Focus on your mid and upper back more than your lower back and be careful not to roll overly sensitive areas.

Check your chest muscles by lying on your stomach and placing the foam roller underneath your chest. You can use a lacrosse ball for greater release.

Upper Back & Posterior Shoulder

To check the back of the shoulder and rotator cuff muscles for trigger points, place a lacrosse ball between the back of your shoulder and a wall or the ground.

Conclusion

Myofascial release can help us to release fascial adhesions that make it difficult to maintain good posture and movement. Identifying areas of tightness helps us to recognize patterns of posture and movement that might not be serving us and this allows us to make the necessary improvements.

Hope this helps! -Tom