ActiveBest foam roller back exercises to reduce pain and increase mobilityCheck out these foam roller for back exercises to soothe sorenessWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveBest foam roller back exercises to reduce pain and increase mobilityCheck out these foam roller for back exercises to soothe sorenessWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Check out these foam roller for back exercises to soothe soreness
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:5 exercises to try for back pain
Jump to category:5 exercises to try for back pain
Did you know you can use a foam roller for back exercises? You’ve likely heard about the benefits of foam rolling for post-workout recovery. If you suffer from back pain, you’re not alone. Sitting for long periods can cause the muscles surrounding your back to ‘switch off’ or become stiff, often resulting in back pain.
We’ll cover the basics of foam rollers and how they can help with back pain. To get you started, we’ve also got five foam rollers for back exercises for you to try.
Looking for relief from back pain? Check out thesebodyweight exercises to ease back painandyoga poses to soothe lower back pain. If your mattress is past its best you may want to consider investing in one of thebest mattresses for back pain.
What is a foam roller?
A foam roller is a tube that you roll over muscles to relieve tension. Jude McGowan, personal trainer atF45 Noak HillandF45 Peckham Rye, explains that it is a form of massage known as self-myofascial release (SMR). The pressure from the roller eases tightness in the fascia - the protective layer surrounding your muscles - helping to reduce pain. If you’re a beginner, foam rolling can be intense, so ease in with a softer roller. Already knowhow to use a foam roller? You may want to experiment with ridged or vibrating foam rollers to take the intensity up a notch.
Will a foam roller help my back pain?
Depending on the cause of your back pain, foam rolling may alleviate soreness. If inactivity is the culprit, following foam roller for back exercises can target muscles that switch off in a seated position.
Abi Smith, a physiotherapist atSix Physio, says that some people find foam rolling helpful to relieve pain in their lower backs. “It can be a nice addition alongside physiotherapy and general exercise,” she says. “However, foam rolling isn’t a substitute for regular movement. Seek advice from a health professional to rule out any underlying issues first.”
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While there is evidence to support the benefits of foam rolling, experts aren’t exactly sure why it soothes pain. “This is still being debated within the research,” says Smith. “Our current understanding is foam rolling stimulates nerves that sit within muscles and this can lead to a pain-relieving effect.”
5 exercises to try for back pain
McGowan suggests the following foam roller forback exercisesto soothe muscle pain. Remember to take your time to find the right alignment to reduce the risk of injury.
1. Glutes
(Image credit: Getty)
(Image credit: Getty)
To support the strength and stability of your lower back, it’s important to relieve any tension in your glutes, which will also assist in loosening your legs.
2. Lower back
(Image credit: Louise Bond)
(Image credit: Louise Bond)
This exercise is designed to reduce lower back tension, but don’t apply too much pressure to the area.
3. Core
(Image credit: Getty)
(Image credit: Getty)
McGowan recommends this exercise to support posture, stability, and alignment.
For a stronger core, you may also want to check out out guides to thebest core exercises,L-sitsandthis exercise to improve core stability.
4. Spinal alignment
(Image credit: Getty)
(Image credit: Getty)
This exercise encourages good posture and is beneficial for people who sit for long periods. Avoid going any lower than the end of your rib cage.
5. Upper back
(Image credit: Getty)
(Image credit: Getty)
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