How to Foam Roll Your Back

The foam roller is a piece of equipment that can be used to roll out knots in your muscles. This process is also called self-myofacial release. By rolling the foam roller across your back muscles, you can find and release knots.

Instructions

    • 1

      Lie on a foam roller with the roller positioned vertically under your back.

    • 2

      Roll the foam roller right and left across your spine, being careful not to put too much pressure on the spinal column.

    • 3

      Stop when you feel pain. Hold the position for 30 to 60 seconds.

    • 4

      Continue to roll until you find another knot. Hold that position for 30 to 60 seconds.

    • 5

      Roll along your entire back, hitting positions more than once if necessary to alleviate pain.