Relieve Muscle Pain Naturally: Dr. Jordan Sudberg’s Guide to Self-Myofascial Release Exercises

Chronic muscle pain affects millions of people worldwide, interfering with everything from athletic performance to daily activities like walking, sitting, or sleeping. While many turn to medications or invasive treatments for relief, there’s a lesser-known yet highly effective method that anyone can use at home: self-myofascial release.

Dr. Jordan Sudberg, a leading pain management specialist with years of experience treating musculoskeletal conditions, is a strong advocate for incorporating self-myofascial release (SMR) techniques into daily routines. His approach empowers patients to take control of their muscle health and recover faster—naturally, affordably, and effectively.

What is Self-Myofascial Release?

Myofascial release targets the fascia—a thin layer of connective tissue that surrounds muscles and supports movement. When this tissue becomes tight, restricted, or inflamed (often due to overuse, poor posture, or injury), it can cause widespread discomfort and limit mobility.

According to Dr. Jordan Sudberg, self-myofascial release involves applying gentle, sustained pressure to trigger points (also known as “knots”) using tools like foam rollers, massage balls, or even your hands. “This technique works by breaking up adhesions and promoting blood flow, which helps reduce pain and improve flexibility,” he explains.

Benefits of SMR for Muscle Pain Relief

Dr. Sudberg highlights several advantages of self-myofascial release:

• Reduces chronic muscle tension and soreness
  
• Improves range of motion and joint function
  
• Boosts circulation and speeds recovery
  
• Enhances athletic performance
  
• Promotes relaxation and reduces stress
  

Perhaps most importantly, SMR puts the power of recovery back in the hands of the individual. “Patients often feel immediate relief after just a few minutes of targeted pressure,” says Sudberg.

Dr. Jordan Sudberg’s Recommended SMR Exercises

Here are five easy-to-do self-myofascial release exercises that Dr. Sudberg often recommends to his patients:

1. Foam Roll for the Upper Back

• How to: Place a foam roller under your upper back while lying down. Cross your arms over your chest and slowly roll from your shoulders to the middle of your back.
  
• Why it helps: Relieves tension caused by poor posture or sitting at a desk for long hours.
  

2. Calf Release with a Foam Roller

• How to: Sit on the floor with one leg extended and the foam roller under your calf. Roll back and forth slowly, pausing on tender spots.
  
• Dr. Sudberg’s tip: Add pressure by stacking your other leg on top for a deeper release.
  

3. Glute Release with a Massage Ball

• How to: Sit on a firm massage ball placed under one glute. Lean slightly to one side and roll gently to find tight areas.
  
• Why it helps: Perfect for people with low back or hip pain.
  

4. IT Band Foam Rolling

• How to: Lie on your side with the foam roller under your outer thigh. Slowly roll from the hip to just above the knee.
  
• Dr. Sudberg cautions: This one can be intense—start gently and breathe through it.
  

5. Foot Massage with a Lacrosse Ball

• How to: Stand or sit and roll a lacrosse or tennis ball under the arch of your foot.
  
• Benefits: Relieves plantar fasciitis and helps release tension throughout the posterior chain.
  

Tips for Safe and Effective SMR

Dr. Sudberg advises the following guidelines for optimal results:

• Go slow: Move at a controlled pace and spend 30–90 seconds on each muscle group.
  
• Don’t roll over joints or bones.
  
• Use moderate pressure: It should feel uncomfortable—but not unbearable.
  
• Stay hydrated: Water helps flush out toxins released during fascia work.
  

Final Thoughts: Empower Your Recovery

Muscle pain doesn’t have to control your life—or your wallet. With consistent practice, self-myofascial release can serve as a powerful tool in your recovery arsenal. As Dr. Jordan Sudberg puts it, “The key to long-term relief is consistency and body awareness. SMR helps you understand your body’s patterns and treat pain before it becomes a serious issue.”

If you’re dealing with tight muscles, limited mobility, or lingering aches, try integrating these techniques into your daily routine. And for those with more complex or chronic pain, consulting a specialist like Dr. Jordan Sudberg can provide a tailored plan that combines self-care with advanced treatment options.