How To Use A Roller On Your Back for the Best Results - Your Back Pain Relief

How To Use A Roller On Your Back for the Best Results

Foam rolling is popping up all over the place. Not only is it a popular home self-help and therapy. Many gyms and fitness centres also offer foam rolling as a way of delivering physical therapy. You can use foam rolling as gentle physiotherapy on many parts of the body.

If you are suffering from back pain, there is no reason why you should not try it. Foam rolling has many health benefits including stimulating micro-circulation and aiding the recovery of muscle injuries.

When it comes to the back, it is a useful tool. But if you are using a foam roller in and around the spinal area, you have to be careful. For instance, putting pressure on the spine may do more harm than good.

The Best Foam Rolling Exercise for Your Neck

Putting pressure on the neck and directly using your foam roller as a “roller” on your neck is something you should never do. This can easily damage the sensitive vertebrae in your neck as well as muscles, tendons, and ligaments.

That being said, there is a way you can use your foam roller to increase flexibility in the neck and get rid of stiffness. Place your foam roller under your neck when sitting or laying down. Gentle rest your neck against it and turn your head from side to side.

This simple exercise helps to ease any tension you may be experiencing in your neck.

Foam Rolling and Your Upper Back

Your upper back is another sensitive area. It is common to experience tension in this part of the back. You can reduce pain and tension by using a foam roller.

Put an exercise mat on the floor and lay down on it. Place the foam roller under the upper part of your back, bend your knees, and tighten your core. Make sure you are looking up towards the ceiling and support your neck with both hands. Start rolling slowly covering the area below and between the shoulder blades. Also, make sure you roll gently up towards the neck to make the most out of this exercise.

If you can't do this exercise on the floor, an alternative way is to do it against the wall. Bend your knees and place the roller in between the wall and your upper back. Gently bend and stretch your legs while gently moving the roller.

Lower Back and Foam Rolling

Lay down on your exercise mat and place the roller under your back. You can roll the roller in a half-seated position but you need a larger roller for this part of your body. An alternative is to support yourself on your elbow and try using the roller. For this, you need to bend your knees making sure that you can control the movement of the roller.

You can also use your roller on your waist. This is an excellent way of massaging the waistline. Once again, you need to lie down on your mat but this time on your side. Place the roller at the top of your hip stretching your legs out and reaching your arms along the floor. By lifting slightly, you can use the roller up and down your entire waist area.

At no time should you try to roll your entire back all at once. Doing so can do more harm than good.

Using Your Foam Roller On Your Legs

It is challenging to use a foam roller on the back of your upper thighs. Using it on your roller legs is much easier and has many benefits. It is an excellent way of dealing with tension in the back of the legs after running or jogging. Especially it seems to help with tension in the Achilles tendon.

Place the roller under the lower part of your legs while sitting on your exercise mat. Bend your knees slightly, you should now be able to roll your foam roller up and down. If you would like to increase the intensity of the exercise, point and alternatively flex your toes.

If you are experiencing pain in the lower part of the Achilles or the ankle, you can use a roller to ease tension. Just put your ankles on the roller and move them from side to side. It is a gentle exercise but the roller is in the perfect place for the lower part of the Achilles tendon. You can do the same thing if you are experiencing pain in your knees.

Choosing the Right Foam Roller

Foam rollers come in different sizes. If the main purpose for buying a roller is for the neck and upper back, a smaller or medium size roller will do the trick. When it comes to the lower back, you may need a slightly larger roller.

Your foam roller must be supportive. A soft foam roller is not going to produce any results. A firmer foam roller produces better results. It is also important to make sure you buy a quality foam roller. Paying a bit extra is always worth it when you buy exercise or physiotherapy equipment.

How Often Should You Foam Roll?

If you have a muscle injury or a strain, there is no reason why you should not “roll” several times per day. A foam roller can help healing and rehabilitation by stimulating blood flow and easing muscle tension. Try to spend at least 10 minutes foam rolling. Focusing on one area is okay, but it is also a good idea to work through all parts of your body.

Foam rolling is an excellent form of self-help when you have an exercise. It also helps to improve the recovery time after exercise. No matter what kind of exercise you do, foam rolling is beneficial. Many weightlifters say that it helps them to ease muscle tension.

Final Thoughts

Foam rolling is very popular. It helps to ease tension and manage pain. Your Back Pain Relief advise when you use your foam roller, make sure your body is supported. Sit or lay down in a comfortable position. When attempting neck or upper back exercises, make sure your neck and head are supported.


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