Back Pain Relief Tools

Foam rolling has become a popular go-to activity for athletes and fitness enthusiasts alike seeking to improve their recovery time, enhance their performance, and reduce the risk of injury. Yet, while the benefits of foam rolling are well known, many people can struggle with incorporating proper form and technique into their routine, especially when it comes to rolling back.

Foam rolling is a popular form of self-myofascial release (SMR), which essentially means massaging the soft tissue in your body. By applying pressure to tense or tight muscles, foam rolling can help break up knots and promote circulation. Additionally, it helps to increase range of motion and mobility, leading to a more flexible body that is less prone to injury.

The rolling back movement targets the erector spinae muscle group, which runs along the spine and extends from the neck to the lower back. These muscles are critical for maintaining good posture, supporting the spine, and facilitating movement, making them a core component of fitness training.
how to roll back on foam roller
But how exactly can you roll back on a foam roller effectively and safely? Here are some tips that will help you get the most out of your rolling routine:

1. Start Slow and Gradually Increase Intensity

When you start, you may find that rolling back on a foam roller is quite painful, especially if your muscles are tight or tense. This is normal, especially if you haven't foam rolled regularly. Start by placing the foam roller on the floor and lying on it perpendicular to the roller, so that it is at the base of your spine. Lean back gently, using your arms to support your weight, and roll back and forth across the roller.

Start with a gentle pressure and gradually increase it as you become more comfortable and your muscles start to loosen up. Be careful not to put too much pressure on your lower back or any joints, as this can lead to injury.

2. Roll Incrementally Along Your Spine

As you start to roll back more confidently, move the roller upward, inching towards your head. Keep the roller perpendicular to your spine, and roll up and down on each segment of your back. Spend a few seconds on each section, working your way up the spine towards the shoulders. Rolling back and forth on each section can feel a lot like a gentle massage, and you should continue rolling until you find any tight spots.

When you find tight or tender muscles, spend a little extra time on that area. Apply more pressure and roll directly onto the muscle, using the foam roller to massage the area back and forth until it starts to loosen up.

3. Use Your Arms and Feet to Adjust Pressure

To change the pressure of the foam roller on your back, either loosen or tighten your arms or legs. The more pressure you put down on the roller, the harder and deeper the massage will be. Conversely, if the pressure is too much, reduce the weight or even change the angle of the roller.

4. Breathe Through The Rolling Motion

One often overlooked aspect of foam rolling back is the need to relax and breathe during the exercise. When starting, it may feel a bit overwhelming or stressful, but focusing on your breathing will help you to relax more and get the most benefit out of rolling back on the foam roller.

As you roll gently back and forth, breathe deeply and pay attention to the muscles you’re working on. Take ten deep breaths through a particular area before moving on to the next section.

5. Remember to Stay Safe

Foam rolling back is an excellent exercise, but it’s essential to do it with proper form and technique, so as not to strain your muscles, particularly those in your lower back.

Avoid rolling directly on your spine, instead focusing on the muscle groups on either side of your spine. If you experience any pain or discomfort during foam rolling, switch to another area of your back that is less tense or painful. If pain persists, stop rolling entirely and talk to your doctor or a physical therapist.


Foam rolling back is an incredibly effective way to improve range of motion, increase flexibility, and reduce the risk of injury. That said, rolling back on the foam roller can be difficult if you don't know how to do it properly.

The techniques and tips explained in this release will help you get the most out of your foam rolling routine while staying safe. A little practice and patience will help you achieve excellent results, and you'll be more relaxed and comfortable in your daily activities.

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June 26, 2023

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