4 Ways to Foam Roll Away Back Pain

Hey!

bpemerton

It always cracks me up when I go outside of the house, explore stuff and come across funny things like the photo above. This was taken at a washroom in Bremerton. The painting on the wall brought back fun memories of the TV show, “Happy Days.”

This reminds me always to look around and find those small things that will put a smile on your face.

In today’s video, I wanted to answer the question: “Are there any other ways to do foam rolling without putting pressure on your shoulders and chest?”

The answer is yes. The question comes from Kim.

“Rick, I have your Invincible Core Workout, I had to discontinue some of the exercises in the program because I am not able to get on the floor, and I also find the exercise puts too much stress on my chest and shoulder. Do you have any other ideas of exercises that I can do?”

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate the exercises.

#1 – Foam Rolling Against the Wall

Place the foam roller against the wall. Go down and up to about shoulder blade height.

1-rolling-the-back-with-a-foam-roll-against-the-wall

Foam Rolling Against the Wall

Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you are having a massage.

The repetition with foam rollers is up and down would be 1 repetition.


#2 – Rolling the Back With a Big Ball Against the Wall

Place a big ball like a soccer ball or basketball against the wall.

Move the ball side-to-side, up and down and in circles, looking for tight areas in the shoulder blades, midback area and in the low-back area.

2-rolling-the-back-with-a-big-ball-against-the-wall

Rolling Back With a Big Ball Against the Wall

Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you are having a massage.

Repetition with the ball up and down is 1 repetition or in a big circle is 1 repetition.


#3 – Rolling the Back With a Small Ball Against the Wall

Place the small ball like a softball or baseball against the wall.

Move the ball side-to-side, up and down and in circles, looking for tight areas in the shoulder blades, midback area and low-back area.

3-rolling-the-back-with-a-small-ball-against-the-wall

Rolling Back With a Small Ball Against the Wall

Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you’re having a massage and the muscles are being loosened up.

Repetition with the ball up and down or in a big circle would be 1 repetition.


#4 – Rolling the Back With a Small Ball and Towel Against the Wall

If the ball is too much, you can put something between your back and the ball. You can utilize a towel on your back. Place the towel over your shoulder onto your back and then place the ball between the towel and your back. This will decrease the intensity and will spread out the force around further.

Move the ball side-to-side, up and down and in circles, looking for tight areas in the shoulder blades, midback area and low-back area.

4-rolling-the-back-with-a-small-ball-and-towel-against-the-wall

Rolling the Back With a Small Ball and Towel Against the Wall

Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you’re having a massage and the muscles are being loosened up.

One repetition with the ball is up and down. A big circle would also be 1 repetition.

So, there you go, Kim, and everyone else. These are the four options that you have when it comes to foam rolling and equivalent without putting too much pressure on your shoulders and chest.

Take care!

Rick Kaselj, MS

If you want to end your back discomfort permanently, then check out the Fix My Back Pain program here.