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How to Use a Back Roller for Lower Back Pain | Moji

Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.

You may not be able to prevent it entirely, but you do have the power to alleviate your pain with a foam back roller. In this article, we’ll dish out the benefits of using a foam roller for your lower back and teach you how to use one properly.

Foam Back Roller Benefits

Many benefits come from using a foam back roller on a consistent basis. Here are just a few of the top reasons to add one to your collection of health and fitness equipment:

1. Increased Flexibility

Fascia is a fibrous, densely woven connecting tissue that forms around muscles and organs throughout your entire body. Although this tissue is essential to your health, it can also cause pain when it constricts.  A fascia buildup around the muscles in your back can cause stiffness and decrease your range of motion. By using a foam back roller regularly, you can prevent and reduce fascia buildup by properly breaking up the layer of fascia around your back muscles.

2. Improved Oxygen Flow

Your muscles require oxygen to perform their best—especially when you’re exercising. Without an adequate amount of oxygen, your muscles will tire more easily, resulting in a more strenuous workout, muscle damage, and even injury. Using a foam back roller will stimulate blood flow, which delivers oxygen to different parts of the body. The more oxygen your muscles receive, the better your workout and the smoother your recovery will be.

3. Back Pain Relief

For many people all over the world, back pain is impossible to avoid. Whether the cause is exercise, standing for extended periods of time, or sitting at a desk all day, back pain is a debilitating result. Rolling on a foam roller at the end of a long day can help alleviate your pain. As the foam roller moves from your shoulders to your lower back, it stretches stiff and sore muscles and breaks up the fascia buildup that we mentioned earlier.

Even though there are plenty more benefits we could highlight, we’ll stop here to explain how to use a back roller properly and effectively.

How to Use a Back Roller for Lower Back Pain

There are a variety of ways you can use a back roller for your lower back pain, but the one way that you should NOT use your foam back roller is by placing and rolling it directly beneath your lower back.

You might think that if your lower back hurts, the best place to put the roller would be under your lower back, but that is not the case. By placing your foam roller underneath your lower back, you might increase your back pain if you irritate the already agitated muscles in your lower back.

Instead, use your foam roller to stretch out the connecting parts of your body that directly affect the muscles in your lower back:

  • Hips
  • Calves
  • Glutes

Tip: It’s important when using your roller to avoid rolling directly against the bone.

Now that you know about the benefits of using a foam back roller and how to use a back roller for lower back pain, it’s time for you to start treating your back muscles to a foam roller treatment on a regular basis. If you don’t already have one, add a foam roller to your essential health and wellness equipment!