Back has been tight and painful. What should I do to loosen knots in my low back. I hear you’re not supposed to foam roll near your spine.
When I severely strained my right erector, first thing is heating pad and lot of fish oil and joint/muscle supplements. Then use a sharp pointed object (a old cable box triangle) and lie on top of the object on the bed, let the pointed part massage the strained areas of the erector (you must do this twice daily for a week or so).