When you can’t afford massages on the regular, foam rolling is an absolute lifesaver.
With foam rolling you can perform a Myofascial release on yourself, which stretches and lengthens muscles over time. With the repeated force on connective tissue and muscles, blood is squeezed out and replaced by a fresh pool of blood.
Better hydrated and looser muscles mean less recovery time, increased range of motion and decreased risk of injury.
I’ve found it amazing for my scoliosis, and I think anyone with back issues can agree that stretching can only do so much to alleviate back pain. Foam rolling gets into those painful areas in your body that cannot be touched through stretches.
Best technique is to slowly explore where the pain is most acute, hold pressure there for 15-60 secs, and move on to the next area. If done right, you can actually feel the blood being forced out of that area. It’s painful, but it’s been the most effective tool to help with consistently training at an intense level