Get Your Foam On: Using a Foam Roller for Back Pain Relief
If you suffer from back pain, you know how frustrating it can be. And you’re definitely not alone on this. Millions of Americans experience back pain at least once during their lives. The good news is you can reduce and prevent back pain for good—all in the comfort of your own home!
You can banish aches and pains with this inexpensive, effective tool—a foam roller. A foam roller can roll away aches and strengthen your muscles. Many physical therapists and trainers call this their secret weapon against pain. Studies show that getting a massage can reduce soreness and stiffness by more than 40%–a foam roller mimics the effects of massage and is a way less expensive and easier way to combat your back pain!
Here are 5 benefits of using a foam roller for back pain relief:
- Improves blood circulation
- Loosens up any tight muscles
- Helps prevent injuries
- Increases flexibility and range of motion
- Removes lactic acid
Try this foam roller exercise to banish back pain:
Lie face up with your foam roller horizontally under your upper back—below shoulder blades. Keep your feet flat, knees bent and hands behind your head. Keep your core tight and press into feet, lifting your hips a little and slowly roll from your upper to middle back. Find the sore or tight spot and hold, release, repeat.
Then, from this position, bring the foam roller under your lower back. Keep your knees bent and bring your arms out to your sides. Keep your abdominal muscles tight and tilt slightly to target your muscles on the left side of the back. While tilted to the left, press into feet and roll back and forth from the middle of your back down to the top of your hips. Stop when you hit a sore spot. Hold, release, repeat. Switch and repeat on your right side.
If experiencing any pain, always consult a medical professional before performing any exercise or stretching routine.
Next time you have back pain, roll it out and away! Now you can foam roll like a pro with these easy tips and tricks!
Feeling pain in your mid-back? Here are 4 stretches to relieve tension in the mid-back area