Foam Rolling Tips for Back Pain and Posture

Dealing with back pain, bad posture, or tight muscles can severely impact day-to-day living. An easy way to reduce back pain at home is by foam rolling. Foam rolling is a form of self-myofascial release and it’s highly recommended by coaches, PTs, chiropractors, and more for self-care and promoting body wellness.

Foam rolling is an easy-to-do release technique that helps release tension and improve blood flow. Foam rolling is great for general physical therapy, athletes, desk workers, parents, teens, and more. You can do foam rolling in the morning, at night, or even on your lunch break. It does not require a lot of time and can dramatically improve your body’s health and mobility.

What is Foam Rolling

Foam rolling is a form of self-myofascial release. It is not an exercise – instead, it is a form of muscle release that helps promote mobility and wellness in the body.

Foam rolling consists of using a tube of compressed foam, purchased from most major retailers, to apply even pressure across our muscle tissue, tendons, and ligaments.

How to Foam Roll

Place the foam roller broadly across the area where you feel pain. Most often, patients are targetting their back, legs, or hips. Gently press into the foam roller and roll until you feel the area of pain. Apply light pressure and hold the roller in place. You may also gently rock the roller back and forth. Avoid rolling over bones, as foam rollers are meant to target muscle tissue.

Benefits of Foam Rolling

Foam rolling has many benefits for both athletes and sedentary workers. Depending on your lifestyle and type of pain, you can use foam rolling to target where in your body you feel the most tension. It is simple enough for anyone to do on a daily basis.

Foam rolling can help:

  • Improve posture
  • Back pain relief
  • Shoulder pain relief
  • Tension relief
  • Increase range of motion
  • Loosen soft tissue
  • Improve blood flow
  • Muscle recovery
  • Reduce inflammation

How Often Should I Foam Roll

Foam rolling, when done correctly, is perfectly acceptable to do on a daily basis or as-needed for your body. Foam rolling cannot be done overly in excess. You can use foam rolling in your warm-up, cool-down, morning routine, bedtime routine, or even on your lunch break.

It is okay to foam roll on a regular basis or as needed for tight muscles, sore spots, tension, and other pain relief. 

Where Can I Foam Roll

Foam rolling is good for a broad range of pain. You can apply a foam roller to your hips, back, and legs. As long as you apply even, supported pressure, foam rollers can be safe to help with pain.

Foam rolling is great at home, at the gym, or in your office. You can purchase compact foam rollers if you are a frequent traveler. 

Cons of Foam Rolling

There are relatively no cons to foam rolling. Foam rolling cannot be done in excess, is not linked to causing injuries, and is simple for most beginners to pick up. If you feel increased pain with your foam rolling, talk to your PT, chiropractor, coach, or doctor to correct your technique.