Back aches and pains are one of the most common ailments that people encounter during their lives. A foam roller might be able to help with some of the pains caused by tight muscles. This article will features a number of ways in which you can use your foam roller to perform back exercises.
There are many different types of foam rollers. They vary depending on the required size, firmness and depending on manufacture. We have performed a number of reviews to help you choose the best type of foam roller.
Tips and Advice before Using Your Foam Roller
- Book an appointment with your doctor before you start using your foam roller. Tell them what you intend to do and if you are in adequate physical health to use the foam roller for the exercises that you intend to.
- Warm up your muscles and body before commencing any exercises with your foam roller.
- Try not to use your roller directly on joints or bones.
- You should rest your body the day after using your foam roller to give it time to recover from the exercises.
Lower Back Stretches For Foam Rollers
- Lie on your back with your foam roller placed horizontally under your lower back.
- Place your hands by your side and use them for support.
- Your legs should bent for added support
- Using your feet and your arms move the foam roller backwards and forwards along your lower back.
- If you find any knots, work them slowly to try and loosen them.
Upper Back Work For Foam Rollers
- Move your foam roller from your lower back to your upper back, near your shoulder blades
- Keep your legs bent and your hands on the ground.
- Raise your gluts off the ground
- Use your feet to move the roller backwards and forwards along your upper back.
An alternative to lying on the floor to do back exercises with your foam roller, is to use a wall and to do them vertically. Place the roller between the wall and your body. Slowly work the foam roller up and down your back like you would if you were laying on the floor.
Thank you for this article. These exercises really helped to relieve the tension in my back. I have been doing these foam roller exercises for about a month now and they are really helping.
Where is the cheapest place I can buy an orthopedic foam roller? I have some back problems and I am looking to try out a foam roller to see if that will help but I don’t want to spend more than £20. Where are some good places to look? Thank you.
Rob Shaw: We recently did a review of the EVA foam roller. The cheapest one was only £18.99 and may be of interest to you.
Can a foam roller cause an injury to my muscles? I started using a foam roller a couple of weeks ago after a recommendation by a friend. I really do like it and want to continue to use it as I am stiff and have sore muscles. There’s a area on my upper back that hurts for a couple days after I use it. Can a foam roller cause an injury?
Anna: You should really see your doctor before using your foam roller. They would be the best person to talk to about your specific risks of injury.