5 Easy Foam Back Roller Stretches To Try At Home

A foam back roller can be used for different kinds of stretches to relieve back/chest/glute pain and include options like Figure 4 for lower back pain. You can also do home stretches.

Woman foam rolling back

Have you considered a foam back roller for treating back pain? Back pain is a condition that experts estimate 4 out of 5 people experience some time during their lives. It can range from mild pain with some lower-back soreness, to severe pain felt in the upper, mid, and lower back. Like other pain, it’s important to treat the main cause of the pain whether it’s sore muscles, slipped disc, or bad posture. Such factors can trigger different amounts of aches, pain, and discomfort. Like other health conditions, you can use various home remedies to treat back pain safely and effectively.

Like other home treatments, learning how to use a foam roller for back is helpful for the best results, especially for treating back pain. It’s also critical to have the basic info like equipment safety, proper form, exercise variations, etc.

What Exactly Is a Foam Roller?

It is a type of self-myofascial release (SMR) method. It can help to provide several benefits like muscle inflammation, soreness, and tightness. These are all health issues that can be difficult to deal with.

Another benefit you can get is a better full range of motion. This is critical because it can benefit your everyday life including at work, home, and gym. Meanwhile, if your range of motion is affected it can make everyday tasks difficult to complete.

One of the various options for treating muscle issues is deep tissue massage. This can help to speed up the healing process. However, if you’re experiencing muscle pain then you’ll want to experience fast relief.

One way to achieve it is through foam rollers. Doing some basic home exercises can help to relieve muscle soreness and other issues that affect back muscles.

You can also do foam-rolling as an effective warm-up/cool-down exercise. These activities are critical to getting the best results from your workouts during cardio/strength-training exercises. The actual benefits you get from the device varies from person to person.

SMR is a type of self-massage that releases muscle tightness and trigger points. You can use other equipment like a lacrosse ball and even hands. It helps with muscle recovery so they can start functioning properly.

Trigger points are “knots” that form in muscles. They happen when you put pressure on one body area. However, the pain then moves to other areas. There are various examples of this condition.

Top Foam Back Roller Stretches


  1. Lie face-down and support the upper body on forearms.
  2. Put the massage ball a little to the belly button‘s side at the hip crease. Take many deep breaths and focus on relaxing.
  3. Shift weight from side to side. If the psoas muscles are tight, then you’ll feel some pressure.
  4. You can make the exercise tougher, by moving into full body extension.


  1. Lie with foam roller horizontal across the upper back.
  2. Put hands behind head, then slowly dip head back to the floor to mobilize the upper spine.
  3. Do stretch 3x to 5x to get the best results.
  4. Start at top then roll to middle/lower regions of the upper back.

This can be an effective exercise for dealing with up back issues.


If the quad muscles get shorter, then it can alter the lumbar spine’s position.

  1. Lie face-down and put foam roller a little above the knee.
  2. Use your forearms to support yourself and roll halfway down leg then back up.
  3. Do this exercise 4x to get the best results.


  1. Lie face-up vertically on a foam roller.
  2. Support head/tailbone.
  3. Keep your knees bent, so both feet are flat on the floor.
  4. Bring arms to the side to form letter T.
  5. Breathe-in while stretching. Hold the stretch for 30 seconds then repeat the stretch 3x.

This can be an effective spine stretch that helps to deal with muscle issues.


If you have a stronger core, then it can benefit your back muscles also.

  1. Lie vertical on the foam roller while supporting the head/tailbone.
  2. Keep knee bent and feet flat on the floor. Your arms should be at the side.
  3. Tuck pelvis so lower-back rests on foam roller and ab muscles are triggered.

Foam roller Back

Top Tips to Prevent Back Pain

Weight Loss

If you’re obese, then you likely have a “spare tire” or “beer belly.” That can cause back problems since your back will have to work overtime to maintain good posture. You can take steps like cutting calories and exercising regularly to shed pounds and burn fat.

Boosts Calcium and Vitamin D

These nutrients are essential for stronger bones. You can find them in various foods like milk, fish with small bones, and leafy greens. Vitamin supplements are another option, although the best source of nutrients is always real food. The first choices for calcium/Vitamin D should be milk, cheese, and yogurt.

One of the main benefits of strong bones is it can help to prevent osteoporosis, which increases with age. Osteoporosis is one of the most common causes of age-related pain.

Improves Posture

Improving your posture help fix back pain. You can do that by using good posture when you stand, walk, sit, etc. Having bad posture can also put stress on the back muscles and even affect your spine. Make sure to focus on your back, shoulder, and neck position when standing, walking, etc.

Switch To Comfy Shoes

Wearing comfortable shoes can take the stress off the back muscles while standing. The best options are shoes with a 1-inch heel or less.

Sleep With Pillow Under Knees

When you sleep on the back, it puts pressure on the spine. Elevating the legs a little helps to take the pressure off the back while sleeping. Placing a pillow underneath the knees can reduce pressure by 50% as another way to deal with muscle pain like foam back roller.

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