Benefits of Foam Rolling Upper Back

by YUNITI LIFESTYLE Collaborator

Many of us have jobs that require sitting in front of a computer or driving for 6-8 hrs a day. So it is inevitably, at some point, experience upper back pain as a result of us. When working from a sitting position, people need to focus on there posture and to straighten their back, relaxed shoulders, erect neck and computer at eye level. In doing so, we can help prevent a curved spine and forward neck.

However, working on keeping a straight back can cause our back muscles to stiffen up and contract, which causes lots of discomforts. These contractions can cause trigger points and pain over time, especially adjacent to the shoulder blades that must be eliminated to maintain a healthy, good feeling back. In this article, We will show you how to fix upper back pain using a foam roller. This exercise helps to relieve pain, whether you have a sore back after lifting weights or you have a tight back from prolonged sitting.

  1. Sitting on the floor (You can use a mat for extra comfort), place the foam roller behind you and lie back on it, with the roller even with your shoulder blades. Hands can be placed behind the head or hugging the shoulders for more tension.
  2. Raise your hips so that you are supported only by the foam roller and your feet.
  3. Begin to roll along your upper back, using your hips to power you back and forth, focusing on short movements. You may hear some pops along your spine. This is your spine realigning, which is a good thing, as long as the pops are not painful.
  4. Foam Rolling Tip: Typically, upper back pain, whether from working out or sitting for an extended period, occurs under the shoulder blades. To work on these trigger points, try squeezing your elbows up in front of your face. This will move the shoulder blades out of the way and allow you to roll out the trigger points in that area.

It is essential to do this exercise regularly. If you do not, trigger points and deposits can build up over time, making it more challenging to roll them out. Foam rolling the back can also help to realign the back, circulate nutrients, blood and oxygen through the back muscles and along the vertebrae.

THE SECRET YOUR MASSAGE THERAPIST DOESN’T WANT YOU TO KNOW: Frequently, it is thought that massage therapy is the solution for muscle pain. The problem is, massage therapy is not cheap. $50-90 for a one-hour session is pretty typical. But you can use a foam roller to get the same to similar results as a massage therapist. The cost saving is enormous, and you don’t even need to leave the house!

  • Recapping Benefits of Foam Rolling the Back
  • Reduce tightness and relieve pain
  • Work out painful mineral deposits
  • Improve posture
  • Realign spine

SAFETY NOTE: Do not foam roll your lower back. It is safe to foam roll the upper back since your rib cage protects the spine. But foam rolling your lower back can put excessive pressure on the spine and can cause more harm than good. If you have lower back pain, the cause may be tight hip flexors.



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