The Fascia Fix and a Movement Coach’s Guide to Back Pain Relief
- Brainz Magazine
- Jun 19
- 4 min read
Updated: Jun 20
Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild,' 'Handbags, Turning Hope into Happiness' and the Irish Examiner.
There was a time when I couldn’t travel any distance without paying for it, usually with several days of excruciating lower back pain. That was before I discovered Pilates, and long before I became a personal trainer, Pilates teacher, and movement coach. Back then, I was living with degenerative disc disease and had never even set foot in a Pilates class.
Thankfully, those days are behind me. My back has been strong and stable for years, but I never take that freedom of movement or quality of life for granted. I know my potential triggers well, and travel is high on the list.
And it’s no wonder. Travel often involves long periods of sitting or standing (sometimes in cramped conditions), a fair share of stress, and the physical demands of lifting and dragging luggage, a perfect storm for a flare-up. While general stretching and exercise can help, I’ve found a more effective and sustainable approach: working with fascia.
Wait, what’s fascia?
If you’ve never heard of fascia, you’re not alone. But if you experience back pain, there’s a good chance it’s involved.
Fascia is the connective tissue that wraps around every part of your body. Think of it as a stretchy, slippery second skin that envelops muscles, bones, nerves, and organs. Imagine a Spiderman suit under your skin that stretches from head to toe, even covering your fingers, toes, and eyes.
When fascia is healthy, hydrated, and mobile, that Spiderman suit glides with you, allowing you to move freely and easily.
When it’s dehydrated or restricted, it becomes “matted” or “stuck,” like trying to move in a Spiderman suit that’s two sizes too small. This restriction doesn’t just limit movement, it amplifies the perception of pain.
Why does this matter?
Because fascia is rich in sensory nerve endings, around 250 million, according to leading fascial researcher Robert Schleip of the Technical University of Munich. That’s as many (or more) as are found in your skin, leading Schleip to call fascia “our richest sensory organ.”
So, how do you keep your fascia healthy?
Great question! The key is gentle, intentional movement. Here’s how to start:
Avoid regular foam rollers and invest in a soft foam roller instead. The “no pain, no gain” mantra is “insane” when it comes to fascial work!
Work slowly. This is self-massage, so that’s how slow it should be.
Watch your breathing. If it’s not flowing smoothly, you’re working too hard or too fast.
Pause regularly to let the tissue adapt.
Pay attention to intensity. Is it the type of pain that starts to melt away (that’s okay) as you roll, or does it make your body tense up in response (not okay)?
If you have back pain, avoid rolling directly on your lower back. Instead, roll your glutes (the muscles in your butt). It may sound odd, but trust me, that’s how fascia rolls (pun intended!).
My top 3 fascial routines for back care
Ready to give your fascia the love it deserves? These are my go-to routines for keeping my back pain-free, especially when I’m traveling:
1. Roller routine for the glutes
No soft roller yet? No problem. As a temporary solution, use a regular roller with a towel or blanket on top, or roll up 2–3 large bath towels lengthwise.
2. Kitchen sink routine
Stand one leg-length away from your kitchen sink.
Bend forward from the hips and hold the sink with both hands.
Lean your hips away from the sink, keeping your legs straight.
Try tucking and untucking your pelvis if it feels good.
Gently bend one knee at a time, letting your spine move freely. Keep the motion pain-free. Go slower or smaller if needed.
3. Whole body shell stretch
This full-body stretch is part of my FREE 20-minute class, a perfect intro to my on-demand Library of Classes (with 5-, 20-, and 50-minute sessions).
Let's work together to make your health goals a reality
Are you ready to commit to improving your health with somebody who really gets it? Whether you're seeking personalised guidance, accountability, or just some extra motivation, I'm here to help you reach your goals, especially if you’re a woman 40+ dealing with pain or bone health concerns. Get in touch today to schedule your free Discovery Call and take the first step towards a healthier, stronger, and more confident you. Aging is inevitable; how you age is up to you!
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years of teaching experience. Ex-corporate and previous "active couch potato," she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself once given the space and guidance to do so. "Exercise is optional; movement is essential."
