Health Conditions A-Z Pain Back Pain How To Use a Foam Roller To Relieve Your Back Pain See how to relieve pain and tension in your back muscles using a foam roller. By Health.com Editorial Team Health.com Editorial Team The editors at Health are a dedicated team of experienced health editors, writers, and other media professionals who strive to bring trustworthy and responsible health and medical content to their readers. As a team, we have decades of experience in health journalism and have worked at legacy publishers and some of the biggest news and media companies in the U.S. health's editorial guidelines Updated on October 6, 2022 Share Tweet Pin Email Lauren Williams shows us how to relieve pain and tension in our back muscles using a foam roller. Simply lie down on the foam roller centered in the middle of your back, lift your hips slightly off the ground, roll towards your upper back, and then roll towards your lower back. This stretch opens up the chest and back muscles for instant relief. Watch the video to see how! RELATED: 14 Drug-free Ways To Ease Chronic Pain Don't have time to watch? Here's the full transcript: We're going to roll out your entire back. Take your foam roller, and lie down on it, starting at your middle back. Lift your hips off the ground, and you can place your hands behind your head. Roll down toward your upper back and then back to your middle back in one fluid motion—roll back and forth—opening up the chest, opening up the back. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit