A foam roller is a tool that can be used for soft tissue mobilization and myofascial release. It can also be used with exercises to help improve mobility. Did you know that you can even use a foam roller for upper back pain? This post will look into the benefits of foam rolling and give 4 foam roller exercises for your back.
**This is not medical advice. Please consult your medical provider for more information.
Foam Roller Types
There are many different types of foam rollers on the market. Not sure where to start? Check out these options:
Firm Foam Rollers
This type of foam roller is more firm and dense. It is great for a more intense myofascial release. This can often be why some people say foam rolling is painful. It can be, just as some massages can be painful. The foam roller is meant to break up the myofascial restrictions and adhesions, which is why it can feel painful. At the end of the day, it is up to what you can tolerate and what feels best for you. Some individuals like the feeling of the firm foam roller and the discomfort that may come with it. For those who are more sensitive, a low-density foam roller may be beneficial.
Low-Density Foam Roller
A low-density foam roller is a lighter foam roller compared to it’s firm counterpart. Typically I will tell people to go based on what they prefer, as one is not better over the other. Greater firmness and more pain does not necessarily mean something is better! In the end, all foam rollers do the same thing. You might even notice you can do more with the low-density foam roller because you can tolerate more.
Textured Foam Roller
Some foam rollers have knobs or bumps on the surface. This is helpful for more precise pressure to release the “knots” within the muscle more quickly. This can add to the intensity of the pressure, so make sure you are aware of this before purchasing. It can be very helpful around the areas of the shoulder blade.
Foam Rollers with Vibration
Some foam rollers have fancy features attached like vibration and heat settings. While these offer all the “bells and whistles,” it certainly isn’t necessary. But if it is something you enjoy, go for it! Adding the vibration can help add to the intensity of the rolling out process. Some people prefer having the vibration because they feel they get a better session out of it.
You’ll notice the theme here, but it simply comes down to pick what is right for you. There is no right or wrong, as long as you are happy with the outcome and feel it is beneficial for what you need.
Benefits of Foam Rolling
Foam rolling is beneficial pre-workout and post-workout, as well as during times you aren’t working out. It can be especially beneficial for individuals who are more sedentary throughout the day. This can involve desk workers who find themselves sitting the large majority of the day or people who live a more sedentary lifestyle.
Foam rolling provides benefits like:
- reducing muscle soreness
- reducing inflammation
- aiding in muscle recovery
- improving soft tissue extensibility
- helping with relaxation
When used strategically, a foam roller can be a great piece of equipment for exercises targeting areas of immobility in the body. More importantly, this can directly translate to postural improvements!
Upper back pain commonly comes from poor posture. We want to prevent the hunched-over posture and help open up the chest region. This will help pull you more upright.
So just how exactly can a foam roller help with your posture? Check out these options below!
Foam Roller Exercises for Upper Back Pain
Foam Roller pec stretch
This exercise can be performed two different ways. Both are shown in the video (right). Find which feels better or the one that gives you a better stretch and perform that one. You can also perform both if you choose to.
Lie on your back with the foam roller vertically down your spine. Place your feet firmly on the ground with your knees bent for balance and to protect your low back.
Spread your arms out to the side and keep your elbows extended. You should feel a stretch across your chest or you may feel a stretch through your thoracic spine. Both are okay.
The second option is to keep your elbows flexed at 90 degrees with your palms facing the ceiling. This is known as 90/90 or the goal post position.
Hold either position for up to 30 seconds and repeat.
Thoracic Extension with a foam roll
A chair with a back that reaches near your shoulder blades will be most beneficial for this exercise.
Place the foam roll against the back of the chair horizontally near the height of your shoulder blades. Cross your arms in front of your chest. You can also interlock your fingers behind your head, but make sure to keep your elbows in front of you to reduce stress through the shoulders.
Lean back into the foam roll. Try not to arch through your low back. You want to push your thoracic spine into extension so focus on keeping your ribs down. Think about pushing your upper back into the foam roll as it pushed your thoracic spine forward.
Perform 3 sets of 8-10 reps.
Foam Roller Open Books
Lie on your left side. You can use a pillow to support your head and neck. Flex your hips and knees at 90 degrees and place a foam roller between your knees and feet (see video to the right for setup).
With your arms extended one on top of the other, slowly rotate your right arm over to the right. At the same time, your eyes will follow your right hand as it moves. This will get your cervical spine to move as well.
Rotate to the right as far as you can go 20-30 times. Then repeat on the other side.
Foam Rolling the Upper Back Muscles
To loosen up the muscles around the upper back, lie on the foam roller with it across your back. Use your legs to roll up and down the top half of your back. You can use the foam roller for as short as a couple minutes.
When Should I Use a Foam Roller for Upper Back Pain?
The exercises provided above can be performed when you have upper back pain, but they can also be used for preventative measures.
Making sure to prevent forward flexed posturing can help reduce chances of developing upper back pain. You want to make sure you keep your thoracic spine mobile and you strengthen your postural muscles to have the endurance to hold you upright.
You can use a foam roller once a week or even once a day. It really is based on what makes you feel better. If you know that you can roll out and perform certain exercises twice a week, then that may be all you need. Individuals who tend to be more prone to tightness might have to use a foam roller more frequently.
How Long Should I Use a Foam Roller for?
Regardless of how many times a week you decide to use a foam roller, it can last as long as just a few minutes to up to 10 minutes. Again, it depends on what your needs are.
TL;DR
Did you know that you could use a foam roller for upper back pain? This post reviews different types of foam rollers to try. It also gives examples of exercises to open up the chest, improve thoracic mobility, and fix your posture!
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
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