Using a foam roller for back pain

Back pain is extremely common, since many of us suffer from it, and can be caused by many different factors, such as slouching or sitting at a desk all day. It’s often nothing serious and can get better over time with the right treatments, it is just knowing the best ways to treat it.

An effective at home treatment for back pain is foam rolling! Using a foam roller for back pain can be an extremely helpful way of easing some of that soreness. Read on to find out how Pulseroll have your back!

What foam roller is best for back pain?

With so many different foam rollers out there, how do we know what really works?

Foam rollers of different shapes and sizes, as well as different materials, can all have a different effect. It is worth ensuring that you are fully aware of all of the options on the market.

One of the best vibrating foam roller options in the UK is Pulseroll. Our vibrating foam rollers use vibration technology to get deep into the muscle so you don’t need to physically roll so much. The smooth design makes it more comfortable to use as opposed to rollers with huge bumps and ridges on the outside.

 

How do you use a foam roller for your back?

The technique is simple.

Just lie on your back and place the foam roller underneath you. Roll up and own slowly whilst applying pressure. You can stretch your arms behind your head or cross them over your chest. With a vibrating foam roller, you can also gently lean side to side. To target different areas of the back, you should place it on the upper back or the obliques.

Foam roller for lower back pain

Be careful with the lower back as you don’t want to damage the spine. When hoping to treat lower back pain with a roller, use it in a much slower manner and, if using a vibrating foam roller, on a lower speed setting, but focus more on the sides rather than directly in the middle.

Should you foam roll every day?

You can use a foam roller for back pain every day but try to focus on different muscle groups as you can actually damage the muscle tissue by rolling too much. Don’t roll to the point of excessive soreness!

You should wait at least 24 hours between using a foam roller on the same muscle group.

 

How long should you foam roll your back?

We’d suggest no more than 6 minutes per muscle group, but even 2 or 3 minutes would do the job! You should be able to distinguish between good pain and pain that could be damaging.

What exercises help back pain?

As well as using your foam roller daily, try these simple exercises:

Press up back extensions:

  • Lie on your stomach with your hands directly under your shoulders
  • Push down on your hands and slowly lift raise your shoulders
  • Hold this position.

Knee to chest:

  • Lie on your back with your feet flat to the floor
  • Lift your right knee towards your chest keeping the left foot flat on the floor
  • Hold for 30 seconds then switch legs.

Glute bridges:

  • Lie on your back with your knees bent and feet flat to the floor
  • Place your arms flat on the floor by your sides, lift your hips up while squeezing the glutes
  • Hold for 6 seconds then repeat 10 times.

 

Dealing with back pain can be difficult and frustrating at times, which is why it is important to invest in the best recovery equipment you can find. By buying a foam roller for back pain, you could be saving yourself endless amounts of pain!

Be sure to check out our shopping hub for more information on the Pulseroll muscle recovery equipment.