Foam Roller Exercises for Back

Foam roller exercises that target that back also help alleviate muscle strain and tension. By stretching the muscles in all sections of the entire back, the risk of injury greatly reduces.

Foam Roller Exercise Information

The foam roller device targets more than just muscle strengthening. The light piece of equipment largely helps in the reduction of muscle and tendon stress and pain. Most people use the foam roller before and after main workout sessions in order to reduce soreness and potential injury. The rolling motion paired with the pressure placed on the roller through your own body weight and position will provide a muscle massage therapy along with its other benefits.

Lower Back Exercises

Place the foam roller on your lower back, closest to your buttocks. With both feet positioned an equal distance apart, keep the knees slight bent for extra stability. Your hands will guide your weight and position if you place them behind the rest of your body. Roll back and forth by pushing off of the ground with your hands and feet. The roller should target the lower to mid section of your back.

Another lower back stretch involves facing the ground and resting your arms upon the roller. This foam roller exercises largely uses the power of leverage so that the lower back region becomes thoroughly stretched. Place the pelvic region on the ground and push off of the foam roller with your arms. Arch your lower back and look straight up and backwards. Hold the position for an extended period of time.

Upper Back Exercises

With the foam roller under your shoulder blades, place your hands behind your neck or head as you would in a sit up. Arch your back so that your glute muscles do not come in contact with the floor. Bend your knees and push back and forth so the roller moves across the entire upper and middle regions of your back.

To increase the pressure of this exercise, try holding or resting a manageable amount of weight on your chest or abdomen. This technique will place more pressure between your back and the foam roller.

Standing Back Exercises

Place the foam roller between your lower back and a wall. While applying constant pressure against the roller, crouch down until the roller reaches at least the midpoint of your back. Stand back up after you reach the parallel point of your squat and repeat this motion numerous times to fully massage and stretch your lower and middle back.

This same exercise works for the upper back as well. Place the foam roller higher on your back. By starting with the foam roller in the upper middle region, each squat will push the roller closer toward your neck. Rather than a lower back exercise, this technique will provide upper back relief after a full or upper body workout routine.

Combining Exercises

By performing a series of each of these exercises, you will further reduce the risk of injury prior to and post workout. A foam roller exercise routine builds muscle flexibility and strengthens essential muscle groups within your body.


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  • Neck Exercises

    When you use the foam roller length wise, you can stretch out your pecs.