5 Ways to Use a Foam Roller for Back Pain

One of the most common problems for American workers is upper back or lower neck pain due to poor posture. Especially for those who work at a desk, upper back pain, also known as upper thoracic pain, can turn chronic if not treated early on.

The National Institute of Health estimates that about 80% of adults will experience lower back pain at some point.Lower back pain is one of the most common ailments we’re likely to suffer during our lives, especially as we grow older.  

Foam rolling can help with lower back pain, but perhaps not in the way that you might expect.  Please read our guide below carefully!  There are too many people out there who are foam rolling their lower back incorrectly, which could potentially aggravate their issues even further.

How to use a Foam Roller for Back Pain?

Before your back pain can be treated, first you have to understand its causes. Unfortunately, there are dozens of causes of lower back pain, each with varying degrees of severity (Spondylosis, Trauma, Age, Fitness Level, Weight...)

The great images below show the proper form for this exercise and also has some tips on avoiding other common foam rolling mistakes.

5 Ways to Use a Foam Roller for Back Pain

 #1. Glute Roll

• To get started, place the foam roller under your glutes.
• Bring your right leg up, and rest your right ankle above your left knee. 
• Slowly roll through your right hip and glute, then repeat on the other side.
                  

#2. Upper Back Roll

• To begin, lie back on your roller—with it positioned at your mid-back.
• Crossing your arms over your chest—with your butt still touching the ground—extend back over the roller. 
• Try touching the top of your head to the ground behind you.
• You can progress, moving the roller higher until your reach your mid-upper back.

#3. Chest Roll

• To perform the chest roll, lie face-down—with your roller position just below your armpit, and one arm extended forward.
• Press your chest into the roller, roll back and forth, and repeat on the other side. Women should be careful to avoid breast tissue.
  

#4. Lat Rollout

• The lats are another area that can become tight, due to being hunched over all day. To release this pressure, place your roller under your armpit as you’re lying on one side. 
• With your arm extended in front of you, roll it up and down the side of your back.
• Work from your armpit to the end of your ribcage, pausing on any tight spots.

#5. Lower Back

• Facing down, drop your hips onto the foam roller, and fully extend the legs.
• Lean to the side you want to work on—using the toes on your opposite leg for balance. 
• Repeat on the other side.
  

Most lower back pain is caused by mechanical disability in the connection of the spine (such as the musculoskeletal and nervous system), not by tight muscles and muscles. Lower back pain is one of the most common causes of chronic pain, especially as you get older.

Once you start foam rolling, you’re likely to look forward to it—as a refreshing end to a vigorous workout, or as a simple way to relieve tension. And if you want to try more treatments for lower back pain, click on the link below.

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 For more information about how to Cure Back Pain and Sciatica Naturally, click here.