How To Do Foam Roller Back Roll

By: Chris Freytag, CPT

Chris Freytag demonstrating Foam Roller Back Roll in a red tan top on a blue foam roller Foam Roller Back Roll is a great exercise for releasing tension and tightness in your back. Much like a deep tissue massage, the Foam Roller Back Roll allows the back muscles to be kneaded and pressed into the roller helping to release small knots and tight areas.

If you learn how to do Foam Roller Back Roll it is like learning how to do your own deep tissue massage. This kind of massage is certainly beneficial and enjoyable, but of course it can get expensive and time consuming. The foam roller moves mimic this type of massage but doesn’t cost you anything and takes just a few minutes. Myofascial release is a technical term to describe what the foam roller does. Basically, by applying pressure to specific points on your body, you are able to aid in the recovery of your muscles. Stretching is great, but sometimes it is not enough.

The Foam Roller is light and portable, but it is made of a stiff foam that does the trick when it comes to releasing muscles. The foam roller looks innocent enough, but you will feel discomfort and perhaps a little pain as you go through the motion of this move. Be patient. Move slowly and make sure to keep breathing. Stopping at the trigger points on your muscle is uncomfortable, but holding that place and breathing so that you can relax through the discomfort is exactly what is needed to heal your muscles.

Try the Foam Roller Back Roll any time, before or after a workout. Use it as a stand-alone, or go through our program 6 Foam Roller Moves to Loosen Tight Muscles.

Here are the steps to performing Foam Roller Back Roll:

1) Begin in a slightly reclined position with the foam roller under your mid back, feet hip-width apart.

2) Walk feet slowly forward as the roller glides up your back. Stop and concentrate on any tight areas. (Note: do not foam roll the low back. Try a massage ball on either side of the spine to help relieve tight muscles.) 

3) Move forward and back for 30-60 seconds.

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