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10 Foam Roller Exercises for Back Pain

10 Foam Roller Exercises for Back Pain


Top Foam Roller Exercises to Help Ease Your Back Pain

Back pain has become a widespread health problem these days. Mainly due to the fact that we're spending more and more time at a desk or in front of the television in seated positions. Not getting enough movement can massively impact your back and overall health.

However, by incorporating Foam and Grid Rollers into your exercise routines, you can help to relieve tension and ease pain. Due to its smooth texture, foam rollers help you target larger areas on your body. Grid rollers are specifically designed to give you an extra layer of a knobbed surface so that you can hit spots more directly.

So many side-effects come with back pain, such as headaches, numbness, lack of concentration, mood swings, and chronic pain. But the good news is, you can help yourself.

10 Foam Roller Exercises to Ease Back Pain

Grab your Meglio Foam or Grid Roller and release back pain with ease. With some simple moves and exercises, you can feel relieved in just a few moments. Roll slowly and not directly over a pain site. Instead, try to target the areas around that spot.

1. Supported Core Move

Lie down on a foam or grid roller your with face up. Your spine is now supported with the roller from head to tailbone. Both feet are flat on the ground, and your knees are bent. Tip your hips forward a bit, so your pelvis rests on the roller as well. Engage your core and raise your right hand and left knee to the sky. Try to keep your balance here by having your centre activated. Alternate!

2. Upper Back Release

Place a foam roller on the floor and lie down with your upper back horizontally onto the roller, almost under your shoulder blades. Interlace your fingers behind your head. Bend your knees and keep your feet flat and your pelvis on the ground. Dip your head no slowly to the ground and feel an extension in your thoracic spine. Repeat 5 times and roll it down to the middle and lower parts of your upper back. Repeat the mobilisation.

3. Massage your Neck

Place a grid or foam roller on the ground and lie down with the roller right at the top of your shoulders. Bend your knees and keep your feet flat on the ground. Gently bring your head back, so that now your whole neck is supported with the roller. Hold this position for 15 seconds and when you are ready, press your feet carefully into the ground. You can now feel a gentle massage in the neck area. By pressing and releasing your feet, you can play with the neck massage. Be very, very gentle with yourself on this one.

4. Massage your Shoulder Blades

Get seated on the ground and place a foam or grid roller behind you. Lie back down with your roller horizontally touching the shoulder blades. Bend your knees and keep your feet flat on the ground. Lift your hips by pressing the feet into the ground. Use your feet to move the roller on your shoulder blades back and forth. Repeat as you feel and come back down with control.

5. Supported Cat-Cow

Get down to the ground on your hands and knees. Make sure hips are over your knees and shoulders over your wrists. Support your arms here with a foam roller by placing a roller underneath your hands. With your exhale round your spine, bring your chin to your chest and tuck your pelvis in. With your inhale arch your back, stretch your throat and look up to the sky. Avoid forcing your back and neck past your range of motion here.

foam roller exercise

6. Supported Child’s Pose

Come down to your knees and rest your hips on your ankles. Grab a foam roller and place it in front of you horizontally. Roll the roller forwards with your hands, hinge from the hips and rest your upper body on your thighs. Extend your hands as far as you can while having your hands resting on the roller. Don’t collapse in your upper and mid-back here. Breathe.

7. Supported Twist

Come down to the ground and place a foam or grid roller horizontally underneath your sacrum. Keep your feet flat on the ground and bend your knees. Draw your right knee to your chest. Extend your left leg out and flex both feet. Bring your left hand to the outside of your right knee. While exhaling, bring your right knee across your body. Hold this twist for 20 – 40 seconds and slowly and with control come back to starting position. When you are ready, repeat on the other side.

8. Prayer’s Angel

Start with your foam or grid roller vertically underneath your spine, so feel support from head to tailbone. Bring your forearms and palms together in front of your chest while elbows are bent here. Bend your knees and place your feet flat on the ground. Don’t overarch in the lower back. Keep your elbows together and bring your fingertips to the floor behind your head. Once you reach the ground, open your forearms and elbows and sweep your arms out and down to starting position.

9. Supported Lower Back Massage

Slide a grid roller horizontally underneath your sacrum. Bend your knees and put your feet flat on the ground. Activate your core and lift both knees towards the chest. Place your hands on the shins. From here, rock your hips from side to side. Take your time while rolling from one side to the other.

10. Hip Flexor Release

Start with putting a foam or grid roller horizontally under your sacrum. Bend your knees and put your feet flat on the ground. Draw your right knee towards your chest. Interlace your fingers around your right knee. Extend your left leg out and flex both feet. Hold this position 20 – 40 seconds. Release with control and repeat it on the other side.

foam roller exercise

You can repeat the dynamic moves up to 8 – 10 times and hold the static positions up to 20 – 40s seconds. Using Meglio Foam or Grid roller in your daily routine can help you tremendously to relieve pain, especially back pain. It was never easier. Meglio wants you to become the healthiest version of yourself. Take advantage of our experience and get fit and pain-free.

Benefits of Using a Foam Roller

How Long Will It Take to Feel Improvements?

After getting used to the rolling movements and the uncomfortable feeling at the beginning, you will begin to feel improvements after just a 2 or 3 sessions.

How can I use a Foam Roller?

There are almost endless possibilities on how to use a foam or grid roller. Foam rollers can be used as a supporting tool for exercises and it can be used as a massage tool.

We'll cover a list of exercises for you to try, below.

Long-term Benefits of Foam Rolling

The long term benefits of using a foam roller over an extended period can help to relieve pain and help to strengthen your back muscles, preventing the likelihood of issues reoccurring long-term.

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