13 Best Foam Rollers For Back Pain Relief – 2024, As Per A Yoga Therapist

This pandemic has forced us to sit in front of the computer all day long without the slightest movement. The result: backaches and stiff necks. For all those who are looking for a quick solution, the best foam roller for back pain is what you need to invest in. While getting a massage or visiting your chiropractor are great ideas, foam rollers are the most convenient for dealing with your stiff back in the comfort of your home. Affordable, and flexible, foam rollers release the tension in your back muscles, relieving you of pain and discomfort. There are several benefits to using a foam roller. They even out muscle imbalances, increase blood circulation, help with soreness in muscles, and promote speedy recovery from your injuries.

Well, if you are not sure about which foam roller to buy, you can always consult a physiotherapist to understand the correct one for your back. We have gone one step further and compiled a list of 13 foam rollers that can reduce your back pain and pick the one that is perfect for you. If you haven’t bought one, scroll down our list for more information on foam rollers and the uses and benefits of foam rolling.

13 Best Foam Rollers To Loosen A Stiff Back In 2024

1. Best Overall:Hyperice Vyper Go – Portable Vibrating Fitness Roller

4.2

Image: Hyperice

BUY ON AMAZON | $149

With Hyperice Vyper Go Portable Vibrating Fitness Roller, it’s time to sweat out! It is an efficient foam roller excellent for warming up and dealing with stiff muscles. Its contours and three vibration speeds work together for the most intense training sessions. The high-torque 26-watt motor, cordless frame, and great battery life make it a great fitness equipment.

Quick Tip

For a safe session, always ensure your body is aligned correctly on the foam roller. Use an exercise mat for cushioning.

2. Best Lightweight:ProsourceFit Flex Foam Rollers

4.4

Image: Prosourcefit

BUY ON AMAZON | $11.99

If you’ve been trying to get yourself into foam rolling for back pain, we think ProsourceFit’s Flex Foam Rollers might be the perfect fit. Made with non-toxic EPE foam and equipped with a low-density foam structure, this back pain roller applies sustained pressure with minimal discomfort to provide relief from muscle tension and stiffness. Once you’re done foam rolling as part of warm up, you can even use this roller as part of your pilates or yoga routine! To help your body recover faster, this back pain foam roller increases blood circulation and reduces soreness. Physical therapy after an injury might sound scary, but these Flex Foam Rollers will help keep your muscles in shape.

Why We Think It's Worth Buying

The product has more than 4,428 reviews and is a top choice all around the world.

3. Best For Gentle Massage:OPTP PRO-Roller Super Soft Density Foam Roller

4.2

Image: Optp Pro

BUY ON AMAZON | $59.95

The OPTP PRO-Roller Super Soft Density Foam Roller is made with ethylene vinyl acetate, which is designed to bear the impact of heavy use. It is a blessing for people with delicate tissues as it provides the comfort of easy compression with its super-soft density. Its outer surface is constructed with closed-cell foam, which can be wiped clean with a wet cloth and soap. It is wide enough to support your shoulders and torso. You can use this roller for pilates, yoga, gentle massage or to loosen up your stiff back and neck muscles. This product received rave reviews on Amazon for its versatility and soft exterior which works efficiently on sensitive areas.

	Hyperice Vyper Go - Portable Vibrating Fitness Roller Best Overall	ProsourceFit Flex Foam Rollers Best Lightweight	OPTP PRO-Roller Super Soft Density Foam Roller Best For Gentle Massage
	Buy Now	Buy Now	Buy Now
Dimensions	15.24 x 5.67 x 4.57 inches	-	36 x 6 x 6 inches
Weight	2 Pounds.	-	1 Pounds.
Material	-	‎EPE foam	Ethylene Vinyl Acetate
Color	-	‎Blue 12"x6"	Blue
Weight	-	‎0.21 Kilograms	-
Dimensions LxWxH	-	‎12 x 6 x 6 inches	-
Rating
Reviews	-	4,428	-
Price	$149	$11.99	$59.95

4. Best Low-Density:Rollga Foam Roller

4.5

Image: Rollga

BUY ON AMAZON | $49.97

Rollga’s Foam Roller for upper back pain is specially designed to precisely follow the contours of your body from the shoulder blades to the hips to provide comfort in the right spots. The inner and outer ribs of this low-density foam for back pain to dig into your glutes and hips for sustained relief. If you’re worried about your bones, fret not, because the groves on this foam roller for lower back are designed for your bones and tendons to sink in. Since it’s not a flat surface, you can use this back muscle roller in different angles to relieve muscle tightness as you deem fit. Available in soft, standard, and hard density foam, you can conveniently pick one to cater to your pain levels.

Why We Think It's Worth Buying

There are more than 966 Amazon reviews attesting to the quality of the product and endorsing its value.

5. Best Textured:Teeter Massage Foam Roller

4.4

Image: Teeter

BUY ON AMAZON | $29.99

Teeter’s textured foam roller for chronic back pain will give you sweet relief with an optimum pressure massage that digs deep into your tissues. You can feel a release of tension in your muscles and the active blood circulation will energize you for your upcoming workout session. This foam roller for back pain management and relief also helps increase flexibility by allowing you a wider scope of movement. It has a firm plastic hollow core coated with PU foam that is soft yet sturdy enough for relief in a tight spot in your back. As the wavy ridges on the surface of this foam tube for back pain mimic fingertips, you can get the feeling of a relaxing massage in a spa — but from the comfort of your own home! Several reviews on Amazon suggest that the textured exterior of the roller works well on tense areas and provides fast pain relief through deeper massage.

Caution

Give yourself a minute to relax between sets. Do not work any muscle beyond five minutes to avoid overexertion.

6. Best Anti-Slip:AMFit High-Density Foam Roller

4.5

Image: Amfit

BUY ON AMAZON | $39.99

Bad posture can cause multiple health problems down the line and even decrease your mobility. To start caring for your health today, invest in the AMFit Foam Roller, which is not only a back roller for back pain, but also helps improve your posture and mobility. It’s made with extra firm EPP, which won’t wear out quickly and it’s almost weightless. Even though the surface is smooth, it is anti-slip and waterproof. You can also use this lower back pain foam roller for a deep stretch, or spinal adjustment, or stabilization. If you’re afraid of muscle soreness after a high intensity workout session, simply use this deep tissue foam roller for back pain after exercise or even before bed at night.

7. Best With Varying Densities:TriggerPoint Grid 2.0 Foam Roller

4.6

Image: Triggerpoint

BUY ON AMAZON | $52.97

The TriggerPoint Grid Foam Roller is made of high-quality EVA foam. It has a unique design that offers you desired flexibility and perfect compression while using it under the back, legs, and shoulders. It is firm enough to provide long-lasting durability for repeated heavy use with a 500-pound weight limit. The roller offers less surface area of contact to target maximum pressure on the target area for quick relief. This roller comes with three distinct textures – one side has finger-tip-like textures, while the tubular ring-like and flat surface wrap along the curve. You can smoothly roll it over your sore calves, pecs, feet, arms, and neck to relieve tension making it a cherished choice for therapists and health coaches, and fitness trainers. Several reviewers on Amazon highly recommend this product as it helps to relax muscles effectively.

Pro Tip

For added relief, use a menthol muscle rub or essential oil before or after the massage and take a hot shower after your foam roller session.

8. Best For Intense Workouts:TheraGun Wave Series Waver Roller

4.5

Image: Theragun

BUY ON AMAZON | $149

The TheraGun Wave Series Wave Roller is a powerful piece of equipment to meet everyday fitness needs! The vibration therapy and wave texture of this roller collaborate for an effective experience. This home therapy device has multiple different vibration intensity settings that can be adjusted in various ways to relieve soreness and efficient workout sessions. The dimensions of the roller aid in better contact of the body with the equipment and work on large muscle groups with great results. Reviewers on Amazon praised the product for accelerating recovery and reducing muscle tension.

9. Best Rechargeable:URBNFit Vibrating Foam Roller

4.1

Now 15% Off

BUY ON AMAZON | $59.99

Ever sat in those massage chairs in parlors and spas and wanted one for yourself? Well, here’s an isolated version, which will have you squealing in delight if you suffer from backaches. If your foam roller hasn’t been cutting it lately, we suggest you spice up your foam rolling equipment a little. Foam rolling your back doesn’t have to be boring, as this URBNFit Vibrating Foam Roller has 5 levels of varying intensities to guarantee your comfort. Recovering after workouts or injuries can be made super simple at the press of a button and you’ll be on your way to relaxed muscles and improved mobility. With ABS plastic on the inside and a soft exterior textured EVA foam, this foam roller for upper back pain relief is durable and its rechargeable battery lasts up to 6 hours.

10. Best For Sturdy:GoFit GoRoller With UltraFin Core

4.5

Image: Gofit

BUY ON AMAZON | $27.4

If you’ve been thinking whether you can foam roll lower back pain away, the answer is yes. Even if you can’t get rid of backache entirely, using a grid foam roller will provide you with some relief. With GoFit’s GoRoller, you can effectively increase post-workout recovery rate and increase your flexibility for optimum health. Whether your muscles are tired, sore, or stiff, this textured exercise roller for back pain with a dense and firm surface provides comfort without excessive pressure. If you’re just starting out using this kind of equipment, there’s a manual in there to help you out!

11. Best For Athletes:321 STRONG Foam Roller

4.4

Image: 321 Strong

BUY ON AMAZON | $30.84

This 321 STRONG Foam Roller is an extremely lightweight and durable foam roller ideal for back pain relief. This foam roller is comfortable to use and targets the soft tissue layer of tired muscles to drench out fatigue appropriately. It is considered one of the best pieces of equipment to treat muscle pain problems, enhance performance, and develop an effective fitness routine. It is ideal for runners, athletes, yoga students, and other fitness enthusiasts because of its sturdy construction and ability to heal soft connective tissues.

12. Best For Warm-Up:Fitness Junction Vibrating Foam Roller

4.2

BUY ON AMAZON | $49.99

Choose from 5 pain-relieving levels of vibration that effectively target your trigger points for muscle relief. The Fitness Junction Vibrating Foam Roller requires absolutely no effort from you as it does all the work to make your muscles pain-free and relaxed. One of the best ways to wind down after a heavy workout or even at the end of a long and tiring day, this back pain relief roller will not disappoint you. While it soothes your muscles, it also works to increase your mobility, flexibility, and endurance, and build core stability and strength while enhancing your range of motion. It also aids in getting an undisturbed sleep cycle.

13. Best For Design:RAD Axle Foam Roller

4.3

Image: Rad Axle

BUY ON AMAZON | $59

As the name suggests, this extremely RAD Foam Roller comes with a chic design that helps alleviate strain and inflammation on your trigger points in your back. If you’ve been looking to foam roll for back pain, this is a great option to consider because it’s perfect for home use, but can be easily carried to the gym or while traveling. And to top it all off, there’s stiff density material with angled recess, which works on your muscles without hurting your bones. Use it for a few minutes doing foam roller exercises every day, pre or post workout, to increase your recovery speed and flexibility. Several reviewers on Amazon liked this product as it’s easy-to-use and portable.

This was our list of some of the top-performing foam rollers. All these fitness products are picked after a careful consideration of their online reviews. Now that we’ve looked at some star foam rollers on the market, let’s get into how you can pick the right one for your specific needs.

How To Choose A Foam Roller For Back Pain

• Density

This refers to how firm or soft the foam roller is. Softer rollers have softer cushions and are helpful for beginners and for those who are looking for less intense pain relief. Foam rollers with standard density are ideal for both massaging and recovery exercises, as their firmness is of medium strength. For an intense deep tissue massage, foam rollers with firm density will relieve sore muscles. These are suitable for those with high fitness levels like athletes or gymnasts with tight muscles. However, it’s best to consult a physical therapist or a fitness instructor before making the purchases to make an informed decision.

• Surface texture

Foam rollers can have a smooth texture all over, or they can also have protruding spikes, ridges, or knobs. The latter targets the pressure points in your back and while rolling, the feeling mimics that of fingers, so it can feel like you’re getting a massage from a masseuse. If you’re a beginner at foam rolling, smooth surfaces will give you less pressure, so you can get used to it and build upon that. Textured rollers are better if you need intense pain relief from chronic pain and there are a variety of these, so you can choose according to the kind of pressure you want.

• Size

Long rollers, which are around 36-inches are a good start if you’re looking to foam roll for back pain as these can even be placed perpendicular to your spine. They allow for full-body relief but might be a little difficult to travel with. Those around 24-inches will also help, but they don’t cover your entire back. On the flipside, they are portable and you can stash them in your gym bag or suitcase.

Also, research about foam rollers on online platforms and go through customer ratings and reviews about the same to make the right choice. After you’ve bought your foam rolling tool, let’s learn how you can use it to bring relief for backache.

How To Use A Foam Roller For Back Pain

Step 1: Lie down with the foam roller at a 90° angle underneath your upper back and around your shoulder blades.

Step 2: With your core strength come up to a bridge position with your feet on the floor.

Step 3: Slowly move up and down the roller and take your time at target areas where you need the most relief. You can cover your whole back with this foam rolling technique.

Continue for 30 seconds.

What Are The Benefits Of Using A Foam Roller For Back Pain?

• Loosens up muscles and ensures injury prevention during your exercise routine or physical movement.
• Helps relieve muscle knots, kinks, or acute muscle soreness in the lumbar spine due to running or other forms of exercise
• Reduces the feelings of soreness and swelling after a workout or run and allows blood circulation in affected areas. It also helps relieve knots, kinks, or acute muscle soreness
• Provides full muscle relaxation and increases your scope of fitness recovery after injuries or a high intensity exercise session.
• Stretches muscles and increases flexibility and general mobility, allowing wider range of motion and movement.
• Textured foam rollers penetrate deeply into the sore muscles or tissues and massage them for effective and deep pain relief.

Infographic: Foam Rollers Maintenance And Care

Foam rollers are the best in town when it comes to muscle recovery. While they are designed to be durable, keeping a few things in mind may help you keep them in top shape. Check out the infographic below to learn more about the maintenance and care tips to prolong the life of your foam roller.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Are foam rollers good for back pain?

Yes, foam rollers are an effective and convenient way to release tight muscles and provide relief to sore ones. Using a roller before and after workouts or simply at a designated time everyday can help increase blood flow, reduce chances of injury, and speed up recovery.

Are foam rollers good for lower back pain?

It is advised to not use a foam roller directly on the lower back, as this can cause some damage. You can go up to the ribcage and you should be careful when it comes to the lower back. Foam rolling on the hip area and the glutes can help relieve lower backache.

Is it bad to foam roll every day?

No, but you should make sure that you’re not vigorously foam rolling everyday, as this can harm your muscles and tissues. A few minutes everyday can help relieve sore and tight muscles and increase blood flow. A helpful tip is to foam roll as a warm up before exercise or as a cool down afterwards. Anywhere between 5-15 minutes of foam rolling will be beneficial.

Are bumpy foam rollers better?

Textured or foam rollers with spiked bumps relieve your trigger points by digging in and releasing muscle knots. These rollers are meant for a targeted massage.

Do chiropractors recommend foam rollers?

Yes, foam rollers help in chiropractic treatments. Chiropractors recommend them for self-massage to enhance blood circulation and relieve the pressure on your muscles.

Do trigger point foam rollers work?

Yes, trigger point foam rollers help in tightening your muscles while releasing knots and tension.

Is foam rolling good for injuries?

Yes, foam rolling alleviates pain, especially in the muscles. It relieves soreness and improves performance.

Is foam rolling better than stretching?

Yes, foam rolling is better than stretching. Rolling increases flexibility without reducing your muscle strength. The process may also be used in warm-up exercises.

How often should I use a foam roller?

Use a foam roller two to three times a week for the best results.

Why Trust StyleCraze?

We have compiled this list of the best foam rollers after carefully going through multiple site comparisons, customer testimionials, and expert reviews. These foam rollers are affordable, flexible, firm yet comfortable enough to help ease the tension in your back muscles, relieving you of the associated pain and discomfort. These also aid in speedy recovery from any sustained sprains or injuries. So, go ahead and choose the one that seems the most suitable for you and your back.

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Michelle ThielenCertified Yoga Therapist

   

Michelle Thielen, R-CYAMT, is a yoga therapist who has been teaching somatic movement through dance and yoga for over 25 years. She is also a keynote speaker and the author of Stretching Your Faith and Exit Wilderness. She founded the Christian Yoga Association in 2018 to act as a bridge between faith-based yoga practitioners and educators. Michelle helps individuals deal...more

Shreya VishwanathanCommerce Writer

 

Shreya is a commerce writer who is passionate about reviewing products related to fitness, health, and home. She holds a master’s degree in clinical psychology from Shree Guru Gobind Singh Tricentenary University, Gurugram, and has four years of experience. She graduated with a bachelor's degree in applied psychology from Amity University, Gwalior. Her intrigue in human behavior and extensive years...more

Medha DebCommerce Editor

Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest...more

Aditi NaskarAssociate Commerce Editor

Aditi Naskar has a postgraduate degree in English literature from Presidency University, Kolkata, a bachelor’s degree in education from WBUTTEPA, Kolkata, and a diploma in health and wellness. She is an associate commerce editor with 5 years of experience and specializes in reviewing fitness and health products. She has previously worked as a scriptwriter for an educational technology company and...more