Using the foam roller for back pain can provide you with joint and muscle relief and help you improve your upright posture.
This Physical Therapy video shows you simple foam roller exercises for your upper and middle back.
Incorporate this foam rolling routine into day if you suffer from back pain and stiffness or if you’re trying to improve your upright posture.
What is Foam Rolling?
Foam rolling is an exercise therapy technique that involves rolling part of the body over a polystyrene foam cylinder.
When you use a foam roller your tissues are compressed by the weight of the body part in contact with the cylinder. This pressure applied to your tissues (muscles, nerves and fascia) results in a number of physical benefits, however science isn’t exactly sure of the exact mechanism.
The Benefits of Using a Foam Roller
The exercise and health-related benefits include:
- Decreased muscle soreness after exercise1
- Enhanced muscle performance1
- Improved joint range of motion2
- Decreased fatigue after exercise3
- Increased flexibility in some of the spinal connective tissues (fascia)4
The foam roller may help improve posture too especially if you’re spine is slumped forward during the course of the day. By improving your back mobility you can help you extend your spine, relieve your spinal muscles and improve your upright posture.
Alternatives to Using a Foam Roller for Back Relief
Your back may feel uncomfortable at first using a large foam roller especially if your spine is painful or stiff.
Equipment alternatives to the foam roller include using a:
- Rolled up hand towel
- Polystyrene pool noodle (readily cut to size using a kitchen bread knife)
- D roll (half the size of a foam roller)
Tips for Using a Foam Roller for Back Pain or Stiffness
To get the most benefit and keep your routine safe and comfortable:
- Start with a small circumference roller
- Use a low density (spongy) roller at the outset
- Gradually increase the size of the roller over time
- Support your neck when reclining back over the roller
- Breathe out when extending backwards over the roller
- Avoid hyper-extending (overarching) your lower back by keeping your bottom raised above the ground
- Avoid foam rolling with an acute (recent) back injury or osteoporosis
How Often to Use the Foam Roller on Your Back
How often you use the roller for self treatment is really up to you.
You can use the roller daily on your back before exercising or after your workout to reduce post exercise muscle soreness.
Alternatively you may choose to use the foam roller at intervals throughout the day for example taking a break from desk work. Extending back over the roller can provide relief from prolonged leaning forwards and improve posture.
Foam Roller Back Exercises Video
The foam roller exercises demonstrated in the video above are outlined below.
1. Muscle Release for your Middle and Upper Back
Starting Position
- Place the roller on a firm surface
- Recline and rest your mid back against the roller
- Support your head and neck with your hands
- Spread your elbows wide
Technique
- Place the roller horizontally under your middle back
- Lean back wards onto the roller while supporting your neck
- Bend your knees and keep your feet flat on the ground
- Raise your buttocks off the ground resting your body weight through your feet and the foam roller
- Move the foam roller upwards between the shoulder blades and then down to the lower part of the middle back by bending and then extending your legs
2. Joint Release for your Middle and Upper Back
Starting Position
- Place the roller on a firm surface
- Recline and rest your mid back against the roller
- Support your head and neck with your hands
- Bring your elbows close together so almost touching
Technique
- Use the same starting technique outlined for muscle release
- Rather than bending and extending the legs to move the roller, extend (arch) your upper backwards slightly directing your elbows to the ceiling
- Repeat this technique at different levels of your middle and upper spine.
If you feel any discomfort associated with using the foam roller for back release, cease these exercises immediately.
More Information
» Physiotherapist Upper Back Stretches to Relieve Stiffness & Pain – Part 1
» Physiotherapist Upper and Middle Back Stretches – Video Part 2
References
1. Macdonald G. et al (2014) Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc. 46(1), pp 131-42. Retrieved from https://insights.ovid.com/pubmed?pmid=24343353
2. Cheatham S. et al (2014) THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. Int J Sports Phys Ther.10(6), pp 827-38. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637917/
3. Healey K. et al (2014) The Effects of Myofascial Release With Foam Rolling on Performance. Journal of Strength and Conditioning Research.28 (1), pp 61–68. Retrieved from https://journals.lww.com/nsca-jscr/Fulltext/2014/01000/The_Effects_of_Myofascial_Release_With_Foam.8.aspx
4. Griefahn A. et al (2017) Fascia science and clinical applications: Original research Do exercises with the Foam Roller have a short-term impact on the thoracolumbar fascia? – A randomized controlled trial Journal of Bodywork and Movement Therapies 21(1), pp 186-193. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S1360859216300912
