Affiliate Disclosure: This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.
Having a back that acts up isn’t my idea of a good time – sometimes it just feels so stiff, tight and useless. Luckily, I have some great foam roller exercises that I do that give great relief every time. It also just happens to be the title of a popular 2001 song by Ludacris: ROLLOUT. Okay, so Luda isn’t actually referring to rolling out on a foam roller, but he is talking about his business. And the fact that you back is probably killing you, means that your back pain is your business, and therefore also requires the act of rolling out. 😂
ROLL OUT
Every time my back is feeling whack, I sing that line in my head, and it leads me to pulling out my foam roller and chanting “ROLL OUT” in my head. Learn that part of the song now before you do anything else:
Congratulations, grasshoppa – you are now ready to explore the reasons why you need to ROLL OUT.
What is a Foam Roller?
A foam roller is a lightweight, cylindrical tube of compressed foam.[1] It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots.[2] Foam rolling is a method of self-myofascial release.[3]
Wikipedia
This is what a foam roller looks like, but they come in many different sizes, shapes and textures. I will expand more on how you should choose what kind to get later in the post! (along with some incredibly relaxing foam roller exercises too).
![A foam roller is a lightweight, cylindrical tube of compressed foam.[1] It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots.](https://i0.wp.com/socrystaleve.com/wp-content/uploads/2020/02/5d5d8226866af6003172830d-12.jpg?resize=351%2C351&ssl=1)
So, why start foam rolling?
There are many benefits to foam-rolling, but the 5 that I am choosing to include on this list, are the ones that I can personally and devotedly vouch for!
1. All-Over Pain Relief
One of the major reasons that I use my back foam roller on a daily basis, is the fact that it “awakens” my muscles in the morning. Additionally, it is great to use at the end of the day for aches, pains or stiffness that are caused by sitting all day or the after effects of a workout or physical activity.
Connective tissues, called fascia, surround the muscles, bones, nerves, and organs of the body. Sudden trauma, chronic inflammation, or simply poor posture can all potentially create points of restriction in the fascia, placing pressure on the nerves and muscles that can result in chronic pain. Foam rolling is a technique that’s often a part of myofascial release therapy, using long, stretching strokes to balance tissue and muscle mechanics, improve joint range of motion, and relieve pain.
Anatomy
2. Relieve Stress
The immense relaxation that is offered from foam rolling definitely helps with stress levels. I find that it literally releases stress and tension from my body. For example, and oddly enough, when you roll out in a quiet room, you can hear the light cracking and popping that foam rolling your back produces, and for some reason the combination of hearing what is being felt, makes it mentally relaxing and stimulating. For me it sounds like something acidic fizzling, or the sound you hear when pouring milk into your rice crispies. When I read that sentence back, it sounds disgusting, but it feels incredible!
Foam roller exercises can help reduce stress post-workout. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout. (3)
Dr. Axe
3. Cheap Alternative to a Massage
I love getting fancy massages. Oh, how I adore it. BUT you know what I don’t adore? The price tag of that massage. So, I won’t lie to you and say foam rolling is just as good as a massage, but it does the trick enough to where your yearning to get a massage diminishes greatly, preventing impulsive spending on one.
With a foam roller, you pay a small amount and can use it for years, if not longer. Since they are efficient for hitting the big, bothersome spots and providing them with relief, you’ll finish your roll session feeling much better and will probably even forget that you wanted a massage in the first place! Just give it a whirl, kid.
Example:
I mean, just look at this gentlemen, gettin’ his massage on. He looks like he know’s what he’s doin’, right? And, he is not even doing it with a foam roller, but a freakin’ ball, folks! IMPROVISE BABY before you go spend big money.
Answer these questions about yo biznass, to biznass:
4. Workout Recovery
It is good to do foam rolling both before and after a workout, but it feels incredible after a workout! If you have ever works your glutes or your quads and have found yourself sore AF afterwards, then use a roller – OH MY GOD. It’s the best! Nuff said! It definitely speeds up the healing process as far as pain/soreness goes. 🙂
5. Great for those of us with Basic Backs
My back sucks. It randomly will hurt for no reason, I’ll get a lot of nerve pain, pain from bad posture, but sitting at a desk all day long definitely does not help. One of the highlights of my day is using this to roll my back on. You just have to be sure to focus on the upper part of your back, and go slowly. It doesn’t rid the pain completely, but it is excellent for temporary relief that can’t be replicated by anything else you can do yourself without a roller. I also feel like it gives my back a much-needed stretch, loosens up tension and makes me feel much better overall.
What kind of Foam Roller should you get?
So, what kind should you get?! Bumpy or smooth? long or short? large or small? hard or soft? WTF, right? Luckily, I have tried multiple kinds while experimenting with foam roller exercises, so I can give you some pointers.
Before I get to my recommendations, I want to share this chart that is available along with a lot of other good information, on an article called “6 Benefits to Foam Rolling” from ACE. The chart on their site has more information to include other alternatives to a foam roller, such as balls, rolling sticks and vibrating rollers.
Foam Roller Guide Chart
| Type | Description | Advantages | Disadvantages |
| Soft-core foam roller | A soft foam roller that is easier to compress and places less force directly on the muscle. | The pliable surface allows a greater contact with muscle tissue. May be more comfortable when first introducing clients to foam rolling. | Over time, repeated use can cause foam to change shape and become compressed, which reduces its effectiveness. May not apply enough force for extremely active and fit individuals. |
| Hard-core foam roller | A foam roller with an outer surface of foam and an inner core made from hard plastic. | Will maintain shape over repeated uses.Can apply a significant amount of pressure to the contact area of the muscle. | May apply too much pressure and be uncomfortable for certain individuals. |
| Textured foam rollers(surface has patterns or grooves) | The external surface of the foam roller has a specific pattern or grooves that places pressure on different parts of the tissue. | The theory is that the patterns or texture in the surface of the roller place different amounts of pressure on the muscle, thus promoting circulation. | Depending on the type of roller, the patterning could cause increased pressure in certain areas, leading to localized feelings of discomfort or an excessive amount of pressure in specific areas. |
Now, having tried all three, I have to say hands down, that the best kind of foam roller for all-over body use, is a smooth one:
High Density Foam Roller
You can order it in different lengths if you need one more travel-friendly, or you can go for the longest one. The longer one you get, the more you can roll at once, but I prefer the longer ones since my focus is usually on my back!
Just because I don’t care for the textured ones, doesn’t mean you won’t, so be sure to check out the different kinds you can choose from below, and whichever one you choose – have fun, and ROLL OUT! 😂
Textured Foam Roller
Vibrating Foam Roller
The Best Foam Roller Exercises
Now, if you have a foam roller, or are planning to get one, you will need to know how to use it! There are numerous foam rolling techniques you can do, to help find out which ones feel best and which ones you want to incorporate into your routine. Here are some of my favorite foam roller exercises.
ROLL OUT THEM HIPS
This is a great way to get tension out of your hips after a long day – especially if you’re sore already!
ROLL OUT THEM QUADS
This post is excellent for beginners to check out: Healthline
ROLL OUT THEM HAMSTRINGS
After working those hammies to burn off them sammies – this is a must-try!
ROLL OUT THEM BUNS
These ridged foam rollers aren’t too bad if you use them on your badonk-a-donk.
For more great foam roller exercises, click here.
Remember to be careful! Do use your online resources to beginning foam roller exercises with some guidance to get the best results. If you’re having back issues, don’t get on a roller and starting rolling super fast over your entire back. That would ruin your experience with foam rolling forever, so I do not want that for you my friend. Do it slowly, but carefully until you’re comfortable!
