5 Exercises to do with Back Roller for Swift Pain Relief

You might suffer from back aches for many reasons – whether it’s from sitting long the whole day or not warming up or cooling down properly for physical activities. Whatever the reason, a back roller or a foam roller can be your best friend if you’re experiencing this. So jump into this article for some great post-workout tips for muscle recovery or general aches with back roller exercises targeting different muscles.

5 Back Roller Exercises for Quick Pain Relief

Here are some of the best exercises that you can practice to help you with relieving any tension or stress in your back.

1. Upper Back Roll

This is great for releasing any tension from your upper back and shoulders.

1. Sit on the floor and position the roller under your mid-back (just below your shoulder blades).
2. Support your head with your hands, lift your hips slightly, and slowly roll up and down from mid-back to upper back, applying pressure directly.
3. Keep your movements slow and controlled—avoid rolling onto your lower back.
4. Roll for: 30-60 seconds.

2. Lower Back Release

If you’re suffering from stiffness in your lower back, this exercise will help you loosen up.

1. Sit on the floor with the roller under your lower back.
2. Lean back slightly and use your hands behind you for support.
3. Roll gently back and forth, focusing on the muscles beside your spine (not directly on it).
4. Roll for: 30 seconds per side.

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3. Chest-Opening Stretch

Stuck in a hunched position from working or studying all day? Then you know your posture isn’t the best. This exercise extends your spine and stretches it out.

1. Lie down with the roller placed vertically along your spine, supporting your head and tailbone.
2. Let your arms relax out to the sides, feeling a deep stretch across your chest.
3. Stay here and take deep breaths for 30-60 seconds.

4. Side-to-Side Upper Back Roll

Loosen up the tight muscles in your upper back, which will help with improving your mobility.

1. Lie on your back with the roller under your upper back.
2. Cross your arms over your chest and slowly rotate your torso from side to side.
3. Find any tight spots and spend a little extra time rolling them out with this motion.
4. Roll for: 30 seconds per side.

5. Glute & Hip Release (for Lower Back Relief)

You can indirectly affect other parts of your body by focusing on different muscles, and in this case, loosening up tight glutes will help with your lower back pain.

1. Sit on the roller and cross your right ankle over your left knee.
2. Lean slightly toward your right side and roll over your glute and hip area.
3. Repeat on the other side.
4. Roll for: 30 seconds per side.

Exercises you can try for a stronger back:

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Choosing the Right Back Roller

You might be wondering, what is the difference between a back roller and a foam roller? Well, a back roller is just a type of foam roller that’s curated to easier target the back muscles. They are generally stick-shaped with handles and a roller section. So what do you look out for when purchasing one?

The density of the roller should certainly be considered. A soft roller is ideal for beginners, while advanced users might prefer denser ones. Make sure your rollers are smooth if you want even pressure, but if you prefer a targeted massage, then textured rollers are the way to go. Also buy rollers that match the size of your back, as longer rollers are usually more versatile but shorter ones can help with smaller areas in the back.

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Conclusion

We hope that this article encourages you to develop your pain relief routine using back rollers, as it can often be essential for your body to function effectively. Your everyday activities can be done with so much more ease if you increase mobility and reduce muscle tension through the right foam rolling techniques. For more tips and resources to lead an active and healthy lifestyle, check out the JustFit app!