{"id":15262,"date":"2019-08-06T15:20:34","date_gmt":"2019-08-06T20:20:34","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=15262"},"modified":"2021-01-28T10:37:35","modified_gmt":"2021-01-28T16:37:35","slug":"the-right-way-to-foam-roll-your-entire-back","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2019\/08\/06\/the-right-way-to-foam-roll-your-entire-back\/","title":{"rendered":"The Right Way to Foam Roll Your Entire Back"},"content":{"rendered":"

These days, virtually every gym, fitness studio and even home workout setup has a foam roller. That\u2019s because there are plenty of benefits to foam rolling, from helping to prevent and soothe muscle tightness to maintaining and increasing mobility.<\/p>\n

But there\u2019s one area of the body that it\u2019s pretty controversial to foam roll: the back. Most people aren\u2019t aware of the baggage that comes along with foam rolling this area, and while it can be helpful, it\u2019s important to do it correctly \u2014 otherwise you risk injury or making existing pain worse.<\/p>\n

Here\u2019s what experts want you to know about how to foam roll your back correctly, section by section.<\/p>\n

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NECK<\/h1>\n

Directly rolling up and down over the joints in your neck (also known as your cervical spine) is a no-no.<\/p>\n

\u201cA lot of people come to us with neck and shoulder tightness and tension and want some relief,\u201d says Jessica Tranchina, DPT, physical therapist and founder of the Generator Athlete Lab. \u201cIt is OK to roll through the shoulders and mid back, but it puts too much stress on your neck and cervical vertebrae to roll right over the neck. We especially tell people to not roll their necks back over the foam roller, it causes too much tension on the spinal column.\u201d<\/p>\n

That said, you can use a foam roller to \u201cmassage\u201d your neck, but keep in mind the neck is considered a \u201crisky\u201d area to mess with in any sense. If you\u2019re dealing with neck pain and want to use a foam roller to help, it\u2019s a good idea to visit a qualified physical therapist or practitioner of your choice before getting started.<\/p>\n

Try it:<\/strong> \u201cOne way to decrease tightness of in the base of the neck is to place the foam roller behind the neck [like a pillow] as you lie on your back and turn your head slowly from side to side,\u201d says Fei Jiang, DPT, an orthopedic certified specialist at Providence Saint John\u2019s Health Center\u2019s Performance Therapy. This gently stretches the neck muscles at the base of the skull and can help decrease upper back pain and headaches that originate from neck issues.<\/p>\n

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UPPER BACK<\/h1>\n

If there\u2019s one area experts want you to foam roll, it\u2019s your upper back \u2014 also known as your thoracic spine. \u201cWe spend a lot of time hunched over at computers, preparing food, changing diapers, etc., and our upper backs are stressed in that position,\u201d explains Polly de Mille, RN, a registered clinical exercise physiologist and director of sports performance at the Hospital for Special Surgery in New York City.<\/p>\n

While the thoracic spine is usually curved outward, hunched posture is an extreme version of what the thoracic spine should look like. Exaggerated hunching can cause stiffness and pain in the upper back and neck region, and mobilizing the area with a foam roller can help loosen things up and provide some relief.<\/p>\n

Try it:<\/strong> \u201cRest your upper back on the roller with your knees bent. Place your hands behind your head and draw your elbows together pointing toward the ceiling. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,\u201d de Mille instructs. \u201cCurl your trunk forward as you roll so your back is heavy into the roller. You can lean more on the right side of your upper back for a few rolls and then more on the left side. Stop at various spots and slowly side bend right and left.\u201d<\/p>\n

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LOWER BACK<\/h1>\n

The lower back, or lumbar spine, is also an area you should approach with caution when it comes to foam rolling. Because it doesn\u2019t have the same type of support the thoracic spine gets from the ribs, foam rolling directly over your back, especially while leaning back into the roller, is not recommended.<\/p>\n

Try it: There is one way to roll your lower back safely. \u201cUsing the foam roller in a side-lying position, you can release the muscles along the sides of your low back,\u201d Tranchina says. \u201cThis can provide a lot of relief through your low back.\u201d<\/p>\n

Other strategies that can help relieve lower back pain or tension are rolling your gluteal muscles and piriformis (the muscles in your buttocks), or using a smaller object, like a tennis ball, to target sore or tight lower back muscles on either side of the spine.<\/p>\n

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THE BOTTOM LINE<\/h1>\n

Though foam rolling is generally a safe practice, it\u2019s important to approach rolling your back with caution. Here are a few more tips for getting the most out of your back foam rolling sessions.<\/p>\n

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1. CHOOSE THE RIGHT FOAM ROLLER<\/span><\/h3>\n

\u201cThere are three general different foam roller densities: mild (white), medium (blue) and hard (black),\u201d Jiang notes. \u201cOther variations include ones with ridges and ones that vibrate.\u201d<\/p>\n

Ultimately, the right roller for you depends on personal preference, but it\u2019s important to note more pain is not necessarily better. \u201cIf you know your back is more sensitive to pressure, then use the mild dense foam roller, whereas if you like more pressure, use the black foam roller or one with ridges.\u201d<\/p>\n

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2. TRY ROLLING BEFORE YOUR WORKOUT OR BEFORE BED<\/span><\/h3>\n

There\u2019s no single best time to foam roll, but if you\u2019re looking for guidance on when to fit it into your day, these are two times that make sense. \u201cIf you are about to play a sport that requires thoracic extension such as tennis, then it might make sense to foam roll and stretch beforehand. If you\u2019ve been sitting at your desk all day or you went on a long bike ride and were hunched over your handlebars for hours, it might make sense to treat your upper back to some foam rolling and stretch your chest afterwards or before you go to bed,\u201d de Mille says. Basically, if you can fit it in, do \u2014 no matter when.\u201d<\/p>\n

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3. ALWAYS SUPPORT YOUR HEAD AND NECK<\/span><\/h3>\n

\u201cPeople often forget to protect their necks when rolling their backs,\u201d Tranchina says. \u201cWe recommend supporting the head and neck with clasped hands behind the head and neck.\u201d<\/p>\n

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