how to use the foam roller

It’s important to know how to use the foam roller so you don’t hurt yourself in the process.

Foam rollers are great for improving mid back flexibility as they extend (bend back) the mid and upper back.  This is important in this day and age as the amount of hand held electronic device usage, computer usage, driving and sitting in general is getting higher and higher.

All these things drop our head down pulling our neck and back forward into the flexed position.  Discs (pads between the vertebrae) get compressed together.  Like compressing a sponge, the fluid in between that keeps them flexible is squeezed out.  The risk of degeneration and osteoarthritis is therefore increased.

The muscles (that are designed to bring our head up and turn it occasionally) start working constantly to hold our head up.  Fatigue, stiffness and pain in the muscles follows.  Postural changes like forward head carriage and rolled shoulders are the predictable result.

How to use the foam roller

Best results will come with a full length 900mm foam roll (usually 150mm diameter).  You will need to get onto the ground and lie with the roller along your spine with the base of spine and base of skull supported.

To get onto it safely, first get onto the ground at the end of the roller and support yourself over one end of it. Sit carefully so the weight goes onto your butt and not the tailbone.  Support your weight with both hands out to the side and slightly behind you as you lower yourself back slowly.  Keep going back until your head is supported on the foam roller.

To begin with, leave hands palm down beside thighs so you can maintain balance and not overstretch the mid back.  Once you are comfortable with balancing yourself on the roller, you can increase the stretch of the mid back by laying arms straight out to the side with palms up.  Finally to get maximum stretch, raise arms up over head.

You are aiming to lie there for 10 minutes.  Initially you may only be able to do a few minutes at a time.  That’s ok, but build up gradually within you tolerance limits.  I recommend you set a timer.  If you fall asleep and stay there too long, you will be sore from being over-stretched.

What to avoid

I don’t recommend lying with the roller going across the spine.   Most people will overstretch the spine by lying with the roller across the spine.  That can be quite painful.

Lying with the roller across the spine means you miss out on “opening the chest”.  Poor posture habits increase the tension in pectoral muscles.  Excessive weight training focusing on the “chest” can increase pec tension and aggravate postural imbalance also.  When you are used to balancing on the roller and graduate to lying with your arms to the side, the pec muscles will be relaxed.  This means one less source of aggravation to your posture.

Alternatives

Using the foam roller is close to the most effective way to relieve tension in the mid back, chest and help improve posture.  It does however take equipment, a little space and a fair bit of time.  It therefore is not a great one to use through the day if you have some tension and pain on the jobsite or sitting at the desk.

The “No Money Exercise”  is much more convenient and requires less space and time.  It is less effective though!  Best bet is to do both!  Use the foam roller as a way to reduce tension and improve posture.  Then through the day if you have tension use the No Money Exercise to help manage and stay on top of the issue.

Another time when an alternative is required is when travelling.  I am assuming most people aren’t going to stick a foam roller in their suitcase when they go overseas!  But another alternative is to use a rolled towel under the area that needs the attention.  Roll the towel so it is about 150mm (6inch) diameter and place it under the area in your mid to lower shoulder blade area that you feel the most stretch in when you use the foam roller.  Again you want to run the towel along the spine and not across it.  Lie on the floor with the towel under you-it will compress a little so don’t worry about it being too big to start with.

When not to use the foam roller

1. Osteoporosis/”brittle bones”.  The foam roller might be a little too powerful for you if you have osteoporosis.  Many with osteoporosis have an increased mid back curve (kyphosis).  Therefore some gentle extension exercise will be beneficial.  In this case it is worth trying lying on your back on a pillow or cushion.  Try 2 minutes to begin with then increase gradually if you can tolerate it.  WARNING: avoid this exercise if you have osteoporotic fractures, even if they are old and heeled.
2. Severe kyphosis and/or scoliosis.  Again you may find the foam roller too much of a stretch to tolerate.
3. Acute injury.  If you have had a recent injury in either neck, mid back or low back the foam roll may aggravate until it’s had a bit of heeling time.
4. A deep breath causes mid back pain or pain around the back of the rib cage.  Again you may need a little time to settle.
5. Shoulder joint issues.  Pain in the shoulder to lift overhead is a problem to do the full stretch-leave your arms out to the side (or even down beside your thighs) to prevent further shoulder aggravation.
6. If you have trouble getting on/off the ground or have balance issues you will need to be careful attempting this exercise.

How to get the benefit

As they say: “just do it”.  It’s no good having the foam roller sitting in the corner of the lounge room.  Best way to create the new habit you want is to take imperfect action.  That is “Done is better than perfect”.  Set yourself the challenge of doing it for 66 days and in that time it will become habit so you don’t have to rely on motivation.  Put a calendar on the fridge or a little diary beside your bed so you can keep track of progress.  The calendar will take forgetfullness out of the equation also.

Additional Info

Some people find the roller quite stiff to lie on initially.  They don’t feel hard to press with your fingers, but lying on them can point out the tender spots!  To avoid that discomfort the first few times you can put something soft over it-like a yoga mat or a towel fold into a couple of layers.

Another good option is to build up gradually-start with a few minutes and as you get more comfortable with the pressure on your back, you can increase the time gradually.  Don’t forget to set a timer-if you are on it too long you will get sore from being over stretched!