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, and encourage 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.
13 Best Foam Rollers To Loosen A Stiff Back In 2021
If stiff back muscles have been the bane of your existence lately due to long hours of sitting, you might want to try The Original Body Roller. Their 3D textured roller for back pain has triple massage zones that feel like your upper body is being treated by a professional masseuse. There’s also a dual-grid design that has finger zones with ridges and spiked bumps on either side. This lower back pain foam roller can be used before or after workouts, or before bed. To make it sturdy enough for athletes to use, the material used is high-density EPP, but it’s still comfortable if you’re a beginner. You can use it for body recovery, increasing physical performance, range of motion, or flexibility. So, don’t let the pain stop you from reaching your fitness goals.
- Suitable for beginners
- Comes in 2 sizes
- Relieves tight muscles
- Can also be used on leg muscles
- The textured spikes might leave marks on your back
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 you relief from muscle 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.
- Made of non-toxic material
- Improves balance and core strength
- Sturdy yet gentle
- Easy to clean
- Can be used for posture correction
- May not alleviate severe back pain
Using a foam roller for back pain will give your body many benefits. As we are hunched over at our computers all day, using a lower back pain roller will loosen stiff muscles and get your blood flowing. Gaiam’s high-density lower back pain foam roller addresses trigger points and relieves muscle pain with deep tissue massage. The foam is firm enough to handle your body weight but not soft enough to lose its shape. If you have knots, kinks, or just acute muscle soreness in your lumbar spine due to running or other forms of exercise, don’t hesitate to try foam rolling for lower back pain.
- Can be used as part of stretching routines
- Easy to carry
- Comes in 2 sizes for full body or isolated massaging
- Provides deep tissue relief
- Can also be used for glutes and hamstrings
- Might be a little too hard for beginners
Rollga’s Foam Roller for upper back pain is specially-designed to precisely follow the contours of your body 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.
- Doesn’t cause discomfort to bones
- Accurately targets problem areas
- Can be used at different angles
- Available in different densities for beginners or experienced levels
- Can be used as a prop during yoga or pilates
Teeter’s textured foam roller for chronic back pain will give you sweet relief with a 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 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!
- Improves posture and flexibility
- Easy to clean
- Comes with an user guide
- Durable material
- Deeply massages stiff back
- Some may find the surface sightly slippery
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.
- Anti-slip smooth surface
- Easy to clean
- Made of eco-friendly material
- Roller may be too rigid for beginner use
If you’ve been looking for exercises with foam roller for back pain, look no further than Gonex’s Exercise Foam Roller. With a professional touch, you can easily relieve your muscles of soreness and tightness with this high-quality foam roll for back pain. Be ready to take your comfort to the next level as this massage roller is made with toxin-free EVA foam, which is also great for the environment. You can take help from this roller not just for your back, but also to release knots in your neck, hips, and between your shoulder blades. We recommend a routine with this foam roller for hip and back pain right before bed for an undisturbed sleep cycle!
- Made with eco-friendly material
- Improves balance
- Comes in 2 sizes
- Doesn’t contain phthalates or formamide
- Can also be used for hips, neck, and shoulders
- Can be used by people with any level of fitness
- Heals stiff joints and muscles
- Might form dents over time
We already know you’re going to love this foam roller for middle back pain that has an unusual yet charming look! In its center, there’s an ‘alignment zone’ featuring a channel that helps your spine relax and protects it while you’re performing rolling exercises. It is the perfect exercise equipment for foam roller back exercises as there are 58 raised pressure points on the center wheels, which allow for a deep tissue massage. And that’s not all — you can also use it for relief in your tight glutes or hamstrings.
- Effectively targets problem areas in the back
- Design protects spine
- Provides deep tissue massage
- Can also be used for the legs
- Some people may find the roller too big for their liking
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.
- 5 vibration levels
- Textured surface provides relief
- Long battery life
- Improves mobility
- Effectively targets back muscles
- Can also be used on calves and hips
- Some may find it slightly noisy
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!
- Textured surfaces provides deep tissue massage
- Comes with manual detailing stretches and exercises
- Increases flexibility
- Promotes muscle activations
- Reduces muscle fatigue
- Sturdy but soft enough
- The outer plastic might crack with heavy weight
We already know you want to ditch work and go home as soon as possible, but if you had this vibrating foam roller at home, you might even run! The Vibe Rollers back pain relief roller comes with 2 textured massage balls and 4 vibration levels for deep tissue massage and intense myofascial release. These double-massage roller balls go over your pressure points and target areas causing you the most pain to bring relief and loosen up muscle tension. A full battery can give you a massage for up to 2 hours, so make sure you always keep this roller juiced up!
- Long battery life
- Vibrating spheres provide deep tissue massage
- Soothes trigger points in the back
- Also provides relief to glutes, calves, and hamstrings
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 to allow you to build core strength.
- Large coverage area
- Can be used to warm up before exercise
- Can be used for leg muscles
- Easy to charge
- Fits in gym bags or suitcases
- Provides deep muscle relief
- Slightly expensive
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 everyday pre or post workout to increase your recovery speed and flexibility.
- Speeds up recovery process
- Doesn’t hurt bones
- Angled design provides full relief to muscles
- Slightly expensive
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
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 exercise, 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.
- 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 have chronic pain and there are a variety of these, so you can choose according to the kind of pressure you want.
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.
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 technique.
Continue for 30 seconds.
What Are The Benefits Of Using A Foam Roller For Back Pain?
- Loosens up muscles and this ensures lesser risk of injury during exercise or physical movement.
- Reduces the feelings of soreness and swelling after a workout or run and allows blood circulation in affected areas.
- Relaxes muscles fully and this increases your scope of recovery after injuries or a high intensity exercise session.
- Stretches muscles and increases flexibility and general mobility, allowing wider range of movement.
- Textured foam rollers penetrate deeply into the tissues and massage them for effective pain relief.
As you might’ve realized after reading our list of the 13 best foam rollers for back pain, foam rolling is a great way to release all the kinks and knots anywhere in your body. And with the rise of sedentary lifestyles that require you to sit for hours on end, a backache is a fairly common problem. If you’re not able to go visit a professional masseuse or a chiropractor for muscle relief, using a foam roller is super convenient as you can use it from the comfort of your home. And even if you happen to be travelling, their portable sizes can easily fit into your suitcase or gym bag. Among the plethora of options to choose from between textured, standard, or vibrating foam rollers, you can now get immense relief for your back.
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.
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