Incorporating foam rolling exercises for your back into your self-care routine can greatly enhance your ability to heal after exercise. This self-myofascial release method is proven to alleviate tension, tightness, and discomfort in your back safely and effectively.
These foam rolling exercises for your back complement other healing modalities like massage, acupuncture, or hot and cold therapy.
Read on to discover more about foam rollers and five exercises that can help alleviate post-workout soreness, morning stiffness, or daily stress.
What Is A Foam Roller?
A foam roller is a foam cylinder that you can use to roll your muscles over. It massages the muscles, at different degrees depending on whether you use a harder or softer foam roller. The benefits foam rolling offers include alleviating delayed onset muscle soreness after a workout, morning stiffness, and it can also reduce stress.
You can foam roll almost all the muscles in your body, but this article will focus on exercises to roll your back. Particularly helpful if you suffer with common lower back pain.
Foam Roller Exercises For Your Back
To ease back pain and tightness, perform these foam roller exercises for you back three to four times weekly, even if symptoms lessen. The aim is to ward off chronic discomfort.
If you’re in severe pain, wait until you’ve healed before foam rolling.
These exercises can be done solo or as part of a pre or post-workout routine.
Ensure proper body alignment on the foam roller and use an exercise mat for cushioning. Be cautious when dismounting the foam roller and allow up to 1 minute for relaxation before repeating or moving on to the next exercise.
Upper Back Exercise
This foam roller exercise for your back can alleviate upper back pain and relieve tension. It can also help improve your posture.
- Lie with your foam roller underneath you longways, along your spine
- Bend your knees and place your feet flat on the floor
- Straighten your arms and spread wide out to your side
- Hold for 1 minute
- Reach your arms up in the air, still straight, until your hands meet
- Lower your arms back down to the floor
- Repeat 3 times
Lats
This stretch relieves tension in the area beneath your underarms, enhancing posture and upper body mobility.
- Lie on your right side with the foam roller under your shoulder
- Maintain your right leg on the floor for stability and press your left foot firmly
- Begin just below your armpit, rolling gently down towards your mid-back
- Pause to address any sensitive or sore spots
- Continue for up to 1 minute, then switch sides
- Repeat 2 to 3 times
Thoracic Rotation
This is another exercise which can help relieve tension from the upper back and enhance spine mobility.
- Position yourself on all fours on the floor
- Place a foam roller beside your arm
- Rest the back of your hand from the opposite arm on the roller, between your other arm and thigh
- Engage your deep abdominal muscles by drawing the belly button toward the spine
- Glide the roller away from the body while rotating your spine
- Repeat three sets of five repetitions on each side
Lower Back – Lumbar Extension
This exercise can alleviate lower back pain. It help maintain your back’s lumbar curve and can improve mobility in your lower back.
- Lay a 4-inch (10cm) diameter foam roller on the floor
- Lie on the roller with the curve of your lower back resting on it
- Bend your knees
- Relax and allow the roller to press into the arch of your lower back
- Hold this position for one minute
- Repeat three times
Gluteus maximus
This foam roller exercise can help enhance the flexibility of your legs and reinforce the strength and stability of your lower back, target tension relief in your gluteus maximus.
- Sit atop the foam roller, aligning it directly under your sitting bones
- Place your hands behind your hips to support yourself
- Bend your knees and rest your feet flat on the floor
- Cross your right ankle over your left knee
- With your left hand on your ankle or thigh, gently lean to the right, sensing a stretch in your glutes
- Rock from side to side, paying attention to any tender spots
- Hold each position for up to 30 seconds
- Repeat on the opposite side
Conclusion
It’s important to stay consistent with these exercises. It’s also important to note that if you feel any pain which is too intense for you while performing the exercise, you should stop and wait for the pain to alleviate before trying the exercise again.
The routine can aid in aligning your body and promoting smoother movements. Enhance your relief by applying a menthol muscle rub or essential oils before or after your session, followed by a hot shower or bath.
Listen to your body and address symptoms promptly, identifying triggering activities.
If pain persists or worsens, consult a doctor, physiotherapist, or osteopath. They can advise on targeted muscle work and exercises, possibly suggesting a particular type of foam roller.