Today I want to share my feedback and review the Chirp wheel.
When it comes to tools for back pain relief, I always recommend you keep it simple. But I’ve gotten a few emails asking about what I think of yoga wheels. I decided to use the Chirp wheel for this post, try it for myself, and see how effective it is for back pain relief.
I got the medium 10 inch Chirp Wheel…I find this to be the perfect size.
I have the 10 inch Chirp Yoga wheel.
Chirp Wheel Review
I can immediately see how the Chirp wheel can be an excellent tool for lower back pain relief because it has the capability to target deep back muscles without pressing on the spine.
The Chirp wheel is narrow enough to be able to release the QL muscle. It’s also very sturdy and can sustain up to 500 lbs.
The Chirp Wheel vs The Foam Roller
Foam rollers are wider than the yoga wheels. They are great for performing deep tissue release on big muscles such as the latissimus dorsi, the hip flexors, the TFL, and also the upper back.
But when it comes to working on the lower back, it’s very hard to do it with the foam roller. In fact, you should never foam roll your lower back.
If you have any disc or nerve issues, it’s never a good idea to foam roll the lower back as you can cause further disc damage.
The lumbar spine isn’t supported by the rib case like the upper back. So you don’t want to place any direct pressure on it.
This is why the chirp wheel is so useful and effective.
The Chirp Wheel that I use has a gap in the middle so that you’re able to foam roll the lower back muscles without putting any pressure on the spine.
I thought that was genius!
You just want to make sure, of course, the gap is right underneath your back and that’s something you can feel by checking first with your hands after you lie on the wheel.
How To Use The Chirp Wheel For Back Pain Relief
There are 2 main ways to use the chirp wheel for back pain relief:
Rolling The Back On The Chirp Wheel
You can use the chirp wheel to roll your back just like the foam roller.
Start by placing the wheel right underneath your mid-back and making sure the gap is right on the spine. (The only thing you want right on your spine!). Use your hand to ensure that it’s the case.
Then, push through your feet and lift your glutes off the floor. Keep your glutes and core tight and engaged for support.
Slowly roll your back up and down.
You can also rest on the wheel to release deep lower back muscles and open up your chest.
Resting The Lower Back On The Wheel
Another fantastic way to use the wheel is to actually lean on it when sitting on the floor.
I published a blog post about how to sit on the ground without lower back pain, and using a wheel is another additional way to sit on the ground with enough lower back pain support.
The great thing about the Chirp wheel is that it doesn’t slide until you push against it when you’re rolling. So when you place it on the floor, it tends to sit there against your lower back.
So if you find yourself sitting on the ground with not enough lumbar support, just bring the wheel and lay on it.