Foam rolling exercises that target the upper back, glutes, and stabilizer muscles can help relieve lower back pain and increase range of motion.
A foam roller is a lightweight foam cylinder used to self-administer deep-tissue massage.
When done correctly, foam rolling can help relieve muscle soreness, tension, and pain in your back, as well as improve mobility, recovery, and flexibility.
You can use these foam rolling exercises in conjunction with other healing approaches, such as massage, acupuncture, or hot and cold therapy.
Keep reading to learn about six exercises that may help relieve back pain and different types of foam rollers.
Before getting started
While foam rolling may help relieve back pain, it can also increase the risk of injury if not done correctly.
You can perform these exercises on their own or before a workout. When performing these movements, consider the following tips:
- align your body properly on the foam roller
- use an exercise mat for cushioning
- use care when coming off the foam roller
- rest for 1 minute before repeating an exercise or moving on to the next
To relieve back pain, perform these exercises 3 to 4 times weekly, even if symptoms improve. The key is to prevent or alleviate discomfort before it becomes chronic.
If you experience intense pain or discomfort during an exercise, stop immediately and wait until you recover before foam rolling again.
This stretch may help relieve tension in your upper back and reduce slouching. It also helps to align your head, neck, and spine.
- Lie with a foam roller under your spine, supporting your head and tailbone.
- Bend your knees and place your feet flat on the floor.
- Spread your arms wide and out to the sides, palms facing upward.
- Breathe deeply and relax into this position for up to 1 minute.
- Repeat 3 times.
This is one of the most popular foam rolling exercises for the back. Research suggests it can also be part of an effective foam rolling routine to increase the strength and range of motion of the trunk muscles and trunk extensors, which are responsible for spinal alignment.
It may be particularly useful for people who sit for extended periods.
- Place the roller horizontally across your upper back, right below your shoulder blades.
- Bend your knees and press your feet firmly into the floor.
- Interlace your fingers at the base of your skull and lean back.
- Raise your hips slightly to move the roller up toward your shoulders.
- Focus on sensitive areas for at least 20 seconds.
- Work your way up to your shoulders. Then work your way down to your mid-back again.
- Repeat 4 to 5 times.
When performing this exercise, avoid going lower than your mid-back, which is where your rib cage ends.
This stretch can help alleviate tension in the latissimus dorsi (lats), a large back muscle that runs from the area below your arms to your spine.
A small 2024 study found that foam rolling the lats during lat pulldowns can also help increase your strength and the weight you pull down.
- Lie on your right side with the foam roller under your shoulder.
- Keep your right leg on the floor for support and press your left foot firmly into the floor.
- Start just below your armpit and gently roll down toward your mid-back.
- Pause to target any sensitive or sore areas.
- Continue for up to 1 minute. Then do the opposite side.
- Repeat 2 to 3 times.
This exercise may help relieve lower back pain, which is the most common cause of disability in adults. According to the
- Lie on your back and position the foam roller so it’s horizontally below your low back.
- Bend your knees and press your feet firmly into the floor.
- Bend your knees into your chest, placing your hands behind your thighs or on your shins.
- Gently shift your weight to the right, raising the left side of your low back off the foam roller.
- Hold this position for a few seconds. Then gently rock to the left side.
- Continue yielding your weight from side to side for up to 1 minute.
- Repeat 2 to 3 times.
Performing exercises on an unstable surface, such as a foam roller, may strengthen the core’s stabilizing, postural, and mobility muscles. This can help manage or prevent back pain.
- Lie with a foam roller along your spine, supporting your head and tailbone.
- Rest your arms alongside your body with your knees bent and your feet pressing into the mat.
- Engage your core muscles as you press your lower back into the foam roller.
- Lift your right hand and left knee toward the ceiling.
- Lower back to the starting position.
- Then do the opposite side. This is 1 repetition.
- Do 1 to 3 sets of 8 to 16 repetitions.
Relieving tension and stiffness in your gluteus maximus might help reduce lower back pain, as it’s one of the key stabilizers for the connective tissues, bones, and ligaments in the area.
- Place the foam roller horizontally below your lower back. Sit on top of the foam roller so that it’s directly under your sitting bones.
- Place your hands behind your hips for support.
- Bend your knees and place your feet flat on the floor.
- Position your right ankle to the outside of your left knee.
- Place your left hand on your ankle or thigh, and gently lean to the right, feeling a stretch in your glutes.
- Roll from side to side, focusing on any sensitive areas.
- Hold each area for up to 30 seconds. Then do the opposite side.
Foam rollers vary in size, shape, texture, and firmness to bring about different results. Depending on your needs, you can experiment with one or more of the following options:
- Soft, low-density foam rollers are a gentle option suitable for people new to foam rolling or those with many sensitivities.
- Firm, high-density foam rollers put more pressure on your body.
- Textured foam rollers have ridges, grids, or knobs. They target your muscles more deeply.
- Travel foam rollers are ideal for your arms and calves. The small size is optimal if you want to carry your roller to the gym or office.
- Vibrating foam rollers use various settings to deeply loosen your muscles and release muscle knots. They can help to enhance circulation and flexibility.
- Heat and cold foam rollers can be heated or cooled to deepen muscle relaxation and relieve discomfort.
- Foam roller balls can target specific areas.
- Foam rolling sticks can put pressure directly on areas of concern.
Foam rolling has a wealth of benefits, and it’s worth checking out if you want to loosen up tight muscles, relieve soreness, and heighten feelings of relaxation.
However, it’s important to pay attention to how your body feels and not to push it too far. If you experience any pain while foam rolling, stop immediately.
Connect with a healthcare professional if your back pain doesn’t improve after a few weeks or if it prevents you from performing daily activities. They can help develop an appropriate treatment plan tailored to your needs.