back pain relief

Top 3 Foam Rolling Body Exercises for Back Pain Relief

BEST Foam Rolling Exercises for Back Pain relief

There are so many great exercises you can do with your foam roller, here are the top ones you can not afford to miss out on, no matter your age, or skill level. Its time to put these moves into your rolling repertoire. Watch the Videos and Roll along!

Try to roll these areas for 5-10mins before you go to bed for optimal posture to have back pain relief and recovery better with your foam roller!!
1) Piriformis (Glutes) – Position your glutes on the Travel Roller. Make sure you are using a firm foam roller like the Travel Roller or your results will be limited, as you won’t be able to target the deeper fascia layers and tight muscles.  Locate that Trigger Point Area that is really tight! This is the area you want to work in a rocking and rolling motion and wiggling side to side for 1-2 mins per side.

For extra pinpointed trigger point release take out your acupressure balls located inside your Travel Roller and position the softer ball directly on the sore knot. Work through again in a wiggling motion to relieve the tension and pain.  Again work through with the Acupressure massage ball for 1-2mins adjusting the position of the ball to the most comfortable position for you.
2) Upper Back -The best area to foam roll is your upper back, you will feel amazing relief with a thoracic extension. The thoracic spine is a mobile joint that often gets restricted by poor posture, improper movement and lifting and a weak core.

Travel Roller Chiropractor

Position your body so you can perform a thoracic extension, by arching your upper back over the foam roller trying to relax and unwind your upper back.

upper back reliefWhile you are applying pressure on your upper back, you might feel your spine adjust, just keep breathing into the foam roller and relax. Try doing some active lateral stretches side to side to lengthen your spine muscles and to help achieve a better posture and a healthier back!

If you have lower back pain you should consider rolling your quads instead.
3) Quads- The third most critical area to target on your body for better posture and back pain relief is your quadriceps. These quad muscles get massively overloaded on a day to day basis and will most likely make you squirm as you foam roll them. Remember no pain no gain! The more healthy and supple your quads are the more mobile you will feel with excellent posture.

Roll from your hips towards your knees in a rolling side to side motion that sheers the skin and your body weight provides compression for effective self-myofascial release.

Roll for 1-2 mins per side, longer if necessary for extra regeneration.
To learn more try our 14 Day Reset foam roll like a pro! Click on the photo below!
Try to roll these areas for 5-10mins before you go to bed for optimal posture and foam rolling recovery!!
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