Utilizing foam rollers has become very popular lately as a means to increase flexibility and reduce muscle soreness.  The technique is known as self-myofascial release (SMF).  Additional benefits include enhanced muscle recovery and increased movement efficiency.  SMF is ideal for people who tend to have poor posture and/or employ repetitive movements daily which increase muscular stress.  Poor posture and dysfunctional movements over time tends to cause adhesions or scar tissue within muscle tissue which can lead to muscular imbalance.  Thus, the primary benefit of employing SMF is to alleviate soft tissue adhesions (also known as "trigger points" or "knots") in order to restore optimal muscle function.  The pressure of the body against a foam roller can inhibit muscular tension and thereby allow hypertonic muscles to stretch more optimally.  
     It is recommended that you should use SMF as a method to warm-up your muscles prior to working out before dynamic stretching.  Investigate particular sore areas of the body while lying on the foam roller and then spend between 30 seconds to a minute on these spots without movement.  The objective is to relieve possible trigger points.  Be sure to slowly roll over the lengths of each muscle. 
     To summarize, the benefits of using a foam roller are the following:

• Correct muscle imbalances
• Facilitate optimal muscle stretching
• Increase muscle relaxation
• Improve joint range of motion
• Improve neuromuscular efficiency
• Enhance muscle recovery and reduce soreness
• Reduce trigger point sensitivity
• Reduce muscular hypertonicity
• Decrease muscular stress 

     There is evidence as reported in  Annals of Internal Medicine (2011; 155[1], 1-9) to substantiate that massage therapy can be more effective than medications, physical therapy and exercise in reducing chronic lower back pain for up to a year.  The randomized study found that either relaxation (e.g., Swedish) or structural (e.g., deep-tissue) massage was equally as effective at reducing back pain.   
BOTTOM LINE:  Consider receiving periodic (e.g., bi-weekly) massages (in conjunction with performing regular resistance training exercises) instead of an over-reliance of medication usage as a means to reduce back pain.           

       Muscle cramps are caused by involuntary spasms lasting only a few seconds or as long as 15 minutes.  The cramp can often recur in the same muscle(s) repeatedly.  A cramp can occur after an intense workout session in which the muscle has undergone injury (i.e., muscle fiber tearing).  A cramp in this case may suddenly occur when the particular muscle has been relaxed for a period of time (e.g., quadricep cramps may occur after heavy leg presses after sitting for awhile afterward).  
       The exact cause of muscle cramps is still not entirely known although several reasons may include:

• Dehydration due to excessive perspiration
• Muscle injury in which case persistent cramping may occur as a protective mechanism (i.e., involuntary splinting)
• Muscle fatigue
• Mineral depletion (e.g., sodium, calcium, magnesium)

     Recommended treatment for muscle cramps involves stretching and gently massaging the affected muscle.  Applying an ice pack is advisable for serious cramps.  In addition, you should drink water and/or a sports drink (e.g., Gatorade) to replenish possible excessive fluid loss and electrolyte depletion (e.g., sodium, calcium, magnesium).    
      Recommended prevention for muscle cramps involves ingesting maltodextrin or dextrose, quick absorbing sugars recommended pre- and post-workout to help prevent muscle cramps.  Also, be sure to adequately warm-up your muscles (i.e., walking, biking, stair stepping) to promote blood circulation and nutrient flow within your  muscles.  Taking adequate time to recover (e.g., 48 to 72 hours) between workouts may help to lessen muscle cramps.  Avoid stretching cold muscles before workouts to avoid possible muscle tearing!  Be sure to perform static stretches on muscles exercised immediately following your workouts.