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Category Archives for "Foam Rollers"

What Is Foam Rolling?

First Things First

Foam rolling, also known as myofascial massage, has recently been the “it” word, and it used to be a well-kept secret of professional athletes and therapists. Luckily the cat’s out of the bag and us normal folks can reap the rewards of self-massaging at home and enjoy faster recovery times and better training sessions.

What Is Foam Rolling?

Myo-whatal?

Self-Myofascial Release is a BIG word used to describe the act of massaging yourself to get rid of tightness, knots and trigger points in your body. There are a lot of tools you can use to get this done like lacrosse balls, Theracanes and even your hands, but good old Foam Rollers win hands down!

How Does It Work?

Well, this is actually the easy part. By applying pressure to specific points of your body, you can help speed up recovery time of muscles and also help them to function normally again as soon as possible.

Foam rolling helps you out with elasticity, muscle health and essentially get your muscles ready for a workout.

Why does it hurt? Is this normal?

We know that intentionally and willingly doing something that feels…well uncomfortable doesn’t seem right. But deep tissue massage does entail a fair share of uncomfortability and even painful moments in order to get rid of knots in your muscles.

Why Stretching Alone Is Not Enough

We all used to stretch before and after workouts to encourage speedier recovery and more efficient workouts, but stretching just isn’t always enough. If you want to get rid of muscle tightness, foam rollers are the ultimate and best solution. It’s like a bungee cord with a knot tied into it. When you stretch that cord it creates tension that stretches the unknotted area and the attachment point. The knot however remains unaltered.


Foam rolling breaks up these knots and helps normal blood flow resume, so you’re getting your body back to a ‘normal’ place like nothing was ever wrong in the first place. The deep compression created by foam rolling helps to relax tightened muscles and any adhesions that may have formed between muscle layers. In essence, it’s pretty much like ‘tenderizing’ your own muscles in order to achieve flexibility and suppleness.

How and where should I use a foam roller?

You’ll have to do a little self-inspection in order to pinpoint your trigger points and tight muscles. Once you’ve found the problem areas you want to use a foam roller by applying moderate pressure to a specific muscle or a muscle group using the roller and your body weight.

This is Important!

Foam rolling is a SLOW process, you should be moving no more than one inch per second. Whenever you find a tight or painful area, pause there for a few seconds. After about 30 seconds you should slowly start feeling the muscle releasing and the discomfort lessening.

Sometimes a knot will feel too painful to apply direct pressure, in which case you should apply pressure on the surrounding areas and gradually work to loosen the entire area.

Foam rolling is NOT a pain tolerance test, you want to help your muscles recover, not injure them further.

Oh and By The Way

NEVER roll a joint or bone and try to avoid rolling your lower back. These muscles are best reached through tools like a standard tennis ball or a lacrosse ball.

As a Final Thought

Foam rolling for beginners might result in tenderness the first day after rolling; your muscles will FEEL like they have been worked and released, but excessive soreness is NOT part of the game. Make sure you get in enough fluids, sleep and follow a healthy diet to further compliment your great new fitness ritual.


The Best Tools for Self-Massage

The Best Lacrosse Ball: AZHEALTH Spiky Massage Ball

This clever little lacrosse ball helps relieve muscle soreness and relieves pain and stiffness. You can use it on your legs, feet, hips, glutes and neck. The AZHEALTH lacrosse ball is made with high quality, non-toxic materials that are super durable and firm enough to help you get rid of knots you can’t target with a foam roller.

AZHEALTH Lacrosse and Spiky Massage Ball Set

The Best Massager Stick: The Massager Stick

The Massager Stick is great for those of you who don’t like the idea of a bulky foam roller. It’s a Self-Myofascial Relief-Massage Roller Stick, so it works for deep tissue massage on areas like the legs, back and tendons. It’s a great alternative to a traditional foam roller and super versatile.

The Massager Stick

The Best Foam Roller: Hyperice Vyper Foam Roller

It’s a foam roller, but it’s just so much more! The HyperIce Vyper Foam Roller has a 3 speed vibration feature, so it uses pressure and vibration to improve your body’s performance. It comes with a German engineered outer shell that’s super durable. The HyperIce is one of the latest and greatest foam rollers out there, albeit the price might leave you with more than just a sore back!

HyperIce Vyper Foam Roller

Final Thoughts

We really hope that this article has helped you clear any fogginess that you might have had regarding foam rolling and its benefits. Make sure you check out the info about the Best Foam Cylinder coming up next if you’re still looking for the best foam rollers of 2016!

Types of Foam Rollers

Look - It’s perfectly okay to be interested in foam rollers even if you’re not sure exactly what kind of market you’re dealing with. To get everyone up to speed and on the same page here, we’re going to have a little informational talk today.

Foam Rollers - What They Are

Essentially they’re tube shaped self-massage devices that’ll help you work out knots and tight spots that occur during and after a workout. They can also be used for warmup routines to get your muscles prepared for what’s to come, ad once you’re done with the workout they’re great for speeding up recovery.

How To Choose a Foam Roller

There are some basic things that you need to consider before you invest in just any old roller. Here are your considerations:

  • Density - Beginners are advised to use foam rollers that are made with less dense foam to just gauge how much pressure they can handle. You’re actually not looking to apply so much pressure that the situation becomes unbearably painful, you want your muscles to be soothed, not tortured. Firm rollers are great for targeting specific tight areas, plus they’re also more durable, but only move on to a high density foam roller once you’re ready for it.
  • Durability - We all want our rollers to last, otherwise you could just as well use a PVC pipe right? The most expensive rollers aren’t always the best, but the cheapest ones are the lowest quality you’ll buy into, do go ahead and spend a couple of extra bucks on this.
  • Surface Texture - In general, the best thing you can do is to start with a smooth surfaced foam roller. Give yourself some time to get used to the idea and the feeling before you even try using a square of grid surfaced roller.
  • Size - Mid-sized rollers are generally the best for average sized people. If you’re a tall guy, don’t flatter yourself and buy a roller that you can stuff into a gym bag, you’re going to waste good money.

Got that? Great! Now it’s time to SHOW you what the best types of foam rollers look like.


Buying Guide: Foam Roller Reviews

The Best Overall Foam Roller: The GRID

Coming in as the best overall foam roller is The GRID. Sporting textured areas, the GRID helps you get to those hard to reach muscles like hip flexors. It also has a nice flat area to accommodate beginners and those large muscle groups. We love the durable construction and the perfectly acceptable price tag it comes with.

The Pros

  • It’s a durable foam roller
  • It’s rugged and made with high quality materials
  • It has a “Unique distrodensity zone” for targeted massage

The Cons

  • Exceptionally tall or heavy users have complained about this roller not…well rolling
The GRID

The Best Beginner Foam Roller: EPE Foam Roller

If you’ve never used a foam roller in your life, this is the kind of roller that’ll guide you into the world of foam rolling. Best thing about it is…its super affordable PLUS it’s great value for your money! EPE Rollers get the job done right and know their way around tissue massaging. They come available in a wide range of sizes and just about any color imaginable, so you can make your roller fit your preference.

The Pros

  • It’s a durable and reliable option
  • EPE Rollers are affordable
  • They’re softer, so they’re great for beginners

The Cons

  • They’re not as durable as other higher density foam rollers, the shape will fade away after extended period of use
  • They’re not suitable for advanced rollers
Black Foam Roller High Density Foam Rollers


Best Smooth Foam Roller: j/fit High Density Foam Roller

If you like things as smooth as they come, the j/fit EVA roller is our best pick for you. These rollers feature head class seals and super high density EVA foam, so they’re seriously durable. This is one of the brands that you can actually trust for their slogan “longest lasting rollers out there”, j/fit rollers are much more durable than your average EVA foam roller. They’re a bit on the pricey side, but consider your priorities and then make a final choice.

The Pros

  • j/fit rollers are made with high quality materials and are constructed really well
  • They provide users with a classic smooth massage
  • They’re super durable

The Cons

  • It’s definitely not the firmest roller out there, so if you’re buying a j/fit foam roller you might want to upgrade to a denser roller soon
j/fit High Density EVA Roller

Best Deep Tissue Roller: The Rumble Roller

Sporting firm yet flexible bums on the surface, the Rumble Roller is very unique in a sense that it really targets deep tissue stimulation. It’s made with high quality materials so you can trust that it’s a durable roller that will get the job done. If you have enough control and experience to handle the Rumble Roller, this is one of the best bets you can opt for, but beginners should steer clear.

The Pros

  • It's durable and made with a rugged construction
  • It’s a high density roller
  • It targets deep tissue to get rid of nagging knots and pains

The Cons

  • It doesn’t really “roll” very well, and works better for large muscle massages
Rumble Roller Full Size Extra Firm Black


Best Value Foam Roller: AccuPoint Roller

Okay so if you liked the features of the Rumble Roller but you lack the experience and control required to use it, the hybrid AccuPoint is the perfect solution. It has smooth areas AND contoured, bumpy areas which help you sort out those tricky areas. The roller can be used by rookies and experts alike since its super versatile. On that point alone, the AccuPoint Roller is unique in every sense of the word and really offers you the best bang for your buck!

The Pros

  • It has a smooth surface plus a bumpy surface area
  • It’s great for beginners and experienced rollers alike
  • It’s made with high quality materials

The Cons

  • It‘s probably not as durable as the Rumble Roller, but for the price, it’s a total score
Yes4All Deep Tissue Massage AccuPoint Roller

Final Thoughts

We’ve shown you 5 of the best types of foam rollers on the market today, and hopefully this has helped narrow down your field of play so that you can get yourself the best foam roller. Be sure to check out our roundup of the Best Foam Rollers for 2016 to see what’s new on the market this year.

The Best Cheap Foam Rollers

Everyone deserves to have a chance at foam rolling, it is one of the best things you can do for your body. If you are new to foam rolling, you may find that there is a pretty wide price range when it comes to purchasing your first foam roller. For many, expense many not be so much of a problem – but for a lot of people these days extra spending money is a rare occurrence.

If you’re one of those people then don’t fret – you can still get your hands on a well-made foam roller that will serve all the needs you have. If you are experienced at foam rolling after using one at a gym or at a physical therapists office and want to purchase one for yourself without spending a fortune then the foam rollers on our list today would be perfect for you as well.

 You should ask yourself a couple of things:

  • How much can you afford to spend on your foam roller?
  • What density foam roller are you looking for?
  • What size foam roller do you need?

After taking a look at those things you can start looking into your foam roller. You will probably find that there are just too many options, and sometimes review ratings can drop drastically over things like shipping problems, rather than product defects. When this happens you may lose a gem in pile of trash.

Well, lucky for you we’ve decided to take on that task for you. For this list we are looking at the best cheap foam rollers on Amazon. We’ve taken a look at cheap foam roller reviews to come back with a list of three inexpensive foam rollers that will get the job done and then some!

12" Foam Roller - Blue

This foam roller is absolutely perfect for a beginner. It is not a very large foam roller, so it may not be able to roll your entire back at once, but it is a great compact roller. It works wonders for rolling your shoulders, only being able to do one shoulder at a time allows you to focus more on the area and find all the trigger points.

The blue foam is a medium density – not as hard as a high density black foam roller, but not as pliable as a white foam roller. This foam roller is 6X12” which is great if you plan on bringing your foam roller to the gym with you or taking it along when you travel. The foam is sturdy and should hold up for several months before it needs replaced.

For anyone who is looking to start out in foam rolling this is a quality foam roller that you can get plenty of use of. It was created with the idea of it being used on a regular basis – most people who enjoy foam rolling will do so at least 3-5 times a week, if not daily. This foam roller will definitely fit all your needs.

12

Well Essentials Black High Density Foam Roller

Comparing this foam roller to the last it is similar in many ways. They are the exact same size, 12X6”, perfect for working on specific areas and taking with you just about anywhere you go. The biggest difference between the two foam rollers is the density as this one is a high density foam roller – as displayed by the black color.

When considering this roller you should notice that the price for this roller is slightly less than the other – and for a higher density foam. Normally, this would be cause for concern, but this cheap foam roller reviews are just glowing with greatness about this product. If you were considering going with a lower density to save money, then this is the cheap foam roller for you.

Made of EPE foam this roller is pretty much guaranteed to last you for quite a while. Considering it is designed to stand up to moderate abuse without becoming misshapen or pliable you can be confident buying this product.

Well Essentials Black High Density Foam Roller

EPE Black High Density Foam Roller

If size is a bit of an issue for you and you need a slightly longer roller but still do not want to spend a fortune, then the EPE is the cheap foam roller for you. Made of high quality EPE foam this roller is 18X6” which is perfect for most people. Considering the price is only a couple bucks more than the previous two it really is a worth-while investment to make.

Along with the increased size this roller is great for daily use and will last a long time before you even start to notice it loosing shape or density. Some foam rollers are such low quality that they collapse within weeks – others, like the EPE foam roller, have lasted well over a year of regular usage by reviewers.

When it comes to finding quality at a great price you probably won’t beat this deal. However if you are new to foam rolling then you may want to consider the first foam roller instead – but if you are looking for a great deep tissue massage you will not find much better than this for the price! They are really offering a great deal that is matched far and few between.

EPE Black High Density Foam Roller

Piriformis Syndrome: Foam Roller Stretches

Piriformis Syndrome is a tricky thing to diagnose and a tricky thing to try and treat as well. The truth is, there is no real determination on just what causes it or what we can do to prevent it. There are many possible causes and there are many suggested treatments – however a foam roller has become a widely accepted form of relief from Piriformis Syndrome.

One of the most common problems for people with Piriformis pain that is also associated with the sciatic nerve – which runs directly under or even sometimes through the Piriformis muscle. (The muscle is attached to the lowest part of the spine and wraps around to the hips.)

Symptoms of Piriformis Syndrome

Generally, people suffering from Piriformis Syndrome have to endure a dull ache in the buttock, pain when walking up or down stairs and reduced range of motion in the hip. Other symptoms include a shooting pain from the back of the thigh, down the calf and to the food (also known as sciatica) and stiffness and soreness after sitting for long periods of time.

How Foam Rollers Help

A foam roller is perfect for someone with a condition like Piriformis – by applying pressure with the roller you are able to help loosen tight muscles, improve blood flow and promote healing as well as preventing injury. If you have considered finding relief from piriformis, foam rollers could be exactly what you have been looking for.

Piriformis Foam Roller Exercises

There are a few different exercises that will help you relieve pain from Piriformis Syndrome – however there is one in particular that truly works out the kinks in that muscle in particular. If you suffer from sciatica as well then you will find that using a combination of these techniques can bring you the most relief.

Piriformis and Gluteus Muscles (Hip Muscles):

Technique One:

1. Sit on the foam roller with the roller in the middle of your butt.

2. To focus on the left hip bring your left ankle up to your right knee.

3. Roll up and down your hip, stopping when necessary to work out knots.

4. Repeat the process on the opposite side.

Technique Two:

1. Sit on the foam roller and lean back, with your hands flat on the floor support your body.

2. Bring your left foot to rest on your right knee.

3. Shifting your weight to your right “cheek” gently roll up and down, pausing to apply pressure to any knots.

Technique Three:

1. Lay on your left side with your elbow on the floor (or mat) for support.

2. The foam roller should be under the back side of your left hip.

3. Roll back and forth and pause as needed.

4. Switch sides and repeat.

Other Helpful Foam Rolling Exercises

Upper Back Stretch

1. Rest your back on the roller with it long ways across your mid back.

2. With your feet flat on the floor, bend your knees.

3. Lift your butt off the floor and put your hands behind your head or across your chest.

4. Use your core for support and roll back and forth from your mid back down to the top of your hips.

Tip: Don’t try to look at your knees or your feet as this can cause strain on the neck and spine. For proper positioning keep your head and neck aligned with your back consistently.

Hamstrings and Calves

1. Sit on the floor with your right leg stretched in front of you on the roller and your left knee bent, foot flat on the floor.

2. With your hands behind you and the roller beneath your thigh, roll forward to your knee.

3. After you roll the upper half of your leg, move the roller o below your knee and roll down to your ankle.

4. Switch legs and repeat!

Other Ways to Achieve Piriformis Release

If you find that a foam roller does well, but does not quite get all of the knots worked out you may want to consider a different tool for deep tissue massage. You can use a tennis ball or a lacrosse ball in order to dig deeper into a small area. Apply pressure to the tight muscles as needed until the pain goes away.

A great tip for achieving release, no matter whether you are using a foam roller or a lacrosse ball, is to keep breathing normally. It is instinctual to hold your breath in when you find a painful spot. The problem is the muscle will stay tense if you hold your breath. In order to achieve release you need to keep your breathing calm, deep and consistent to help oxygen work its way through your blood stream.

Why Choose to Foam Roll for Piriformis Syndrome?

The main reason that so many people are choosing foam rolling as a way to relieve symptoms of Piriformis Syndrome is because literally anyone can do it. No matter how big or small the individual may be, there is a foam roller that will provide a wonderful release when used properly.

If you suffer from Piriformis Syndrome then you absolutely have to try foam rolling – it is easy to do and the cost of a foam roller is extremely affordable when considering how long you will be able to benefit from it. Once you get your foam roller and try it you will find relief you didn’t think was possible without a proper massage.

Yes4All Foam Roller Reviews

Yes4All Foam Rollers

If you’ve ever dreamt about a one-stop shop for all things active lifestyle related, then www.Yes4All.com is your dream come true. The Yes4All Company believes that people are only able to contribute to society and make positive changes when they have the efficient amounts of energy and lead active, healthy lifestyles. Furthermore they believe that having the equipment around to keep you active and healthy shouldn’t be a luxury and therefor bring you top quality products at very affordable prices.

Why choose Yes4All Foam Rollers?

  • They offer high quality, innovative health related products at affordable prices.
  • They offer free shipping to most destinations within the US
  • They only accept payments via Pay Pal and Amazon so there’s no risky business when it comes to paying for your goods electronically.
  • They have an online help desk to assist you with any queries you might have and to help make your online shopping experience go as smoothly as possible.

If you’re thinking that these guys only have gym equipment in their inventory, think again. They offer a huge selection of various products all related to living a healthy and active lifestyle. They have a special page for hot Deals where you can pick up some of the top rated fitness and health equipment at ridiculously low prices. What’s really great about this is that delivery is already included in their prices so what you see is really what you get and what you will be paying in the end.

Let’s take a look at the store’s category pages and what exactly it is they trade in:

Sports & Outdoors

This section of the website is, as the name implies, designated to all items related to physical fitness, sports accessories and outdoors products. On offer here are some of the top market related products from the following categories:

  • Camping & Outdoor Sports – If you are looking for something such as a portable hammock pop on over to this category to browse what they have on offer.
  • Sporting Goods – Add on accessories for the home gym such as Ab roller and resistance band trainers hang reside in this section, so head over there for all your extra needs.
  • Hunting & Camping Knives – For all you outdoor blade requirements, head over to this section.
  • Balance Trainers – From balance boards to foam rollers, if you’re in need of balancing equipment, then this is where you should be hanging out.
  • Strength Training Equipment – This is where you’ll find items such as push up bars and ab exercise mats.
  • Yoga & Yoga Accessories – Your inner Yogi will be delighted on this page where you can look to find everything from yoga mats to stability balls and more.
  • Resistance bands – The category name is pretty self-explanatory – they have a great variety of different resistance bands here.
  • Dumbbells – For your lifting requirements to tone up the flabby parts, head here.
  • Kettlebells – For great deals on kettlebell sets, head over to this section.
  • Chin-Up Bars – This category is specifically for the pull up bars that get mounted to doorframes and walls; they have a great variety and also great combo deals available.

Garden & Tools

This section of their website is designated for items that you can use in and around your home to improve your standard of living and get a hands on approach towards DIY without having to break the bank. On offer here are items such as:

  • Multifunction tools
  • Bamboo Kitchen Utensils

Pet Supplies 

Of course the guys from Yes4All spared a second to consider man’s best friend too. After all, dogs love leading healthy and active lives right alongside their owners. Head over to this section to kit out your 4 pawed friends with items such as:

  • Dog Harnesses
  • Dog Car Seatbelts 

Health & Grocery 

Under their health and grocery section you’ll find items such as the Waist trimming belt designed for shedding those unwanted layers of “extra baggage” that most people tend to carry around on their midsections. This is still an expanding category and you can expect to see loads of new products here in the near future.

Electronic

This section of the website is where you can expect to find brackets and mountings as well as cables to all your electronic equipment used in and around the home. They stock items such as:

  • Full Motion Articulating Swivel TV Wall Mounts
  • 6HDMI Cables
  • DVD Player Wall Mount Brackets

It’s easy to see why Yes4All is a one-stop online shop for all your active lifestyle needs. They supply you with high quality products at a fraction of the cost that leading competitor brands offer and they have some great deals. Their products are all designed to make the home gym a fully functional center without the need to spend thousands of dollars on extras and shipping fees.

Some of their top selling items are:

Accupoint Foam Roller

Yes4All Foam Roller Review

This foam roller is great for stretching and massaging tender muscles and soft tissue. We all know the great benefits you get from foam rolling and this baby is great for taking with you while you are on the go. A great product at a seriously affordable price! Re-educate your muscles and improve your flexibility with this great foam roller.

CXP Doorway Chin Up Bar, 45 lbs. Extra Safe Resistance Band and Push Up Bars

yES4aLL cHIN up bar

This is just an example of one of the great combo offers that Yes4All has on offer for the fitness fans. Get a full body workout when you purchase this set. You can work on your back, biceps and chest using the Chin Up Bar. The Push Up Bars doubles as a dip and sit up station. This system is the ideal all in one, lightweight and space saving fitness combo.

So now you see why the Yes4All company is truly an online store that caters to all your active lifestyle needs and brings you some of the most innovative and high quality products available on the market today. If this article hasn’t made a believer out of you yet, pop on over to their site to get the full scoop for yourself, you’ll be doing yourself and your health a huge favor!

Using a Foam Roller for Shin Splints

If you are one of the unfortunate souls that suffer from the lingering pain of shin splints then this article is aimed at helping you heal the injury and prevent future damage. A foam roller is like a little massage genie that’s frankly an essential component in any home gym. Whether you are a pro athlete or just a regular 3-times-a-weeker, adding foam rolling to your workout routine will surely provide almost immediate relief of your shin splints.

Name

Price

Rating

​Prosource Ultra Deluxe

$

​Master of Muscle

$$

​TP- The Grid

$$

  • Eases muscle tension to prevent injury
  • It's a very relaxing and soothing exercise that helps perfectly round off a workout
  • You'll become more flexible when you use a foam roller on a regular basis

In order to gain these advantages, you’ll want to equip yourself with a good quality foam roller that will help you ease muscle tension and improve healing time on old injuries. If you’re not sure what type of foam roller will do the trick, here are 3 great rollers that will have you off to a rocking start if you requiring a foam roller for shin splints.

Prosource Ultra Deluxe

Prosource Foam Roller

This revolutionary sports medicine roller is 24 inches long and has been designed specifically to massage and stretch muscles and soft tissue that gives long lasting relief from tension and sprains. It works on just about any major muscle group in the body and the firmness of the roller will help you smooth out those tensioned muscles in no time. This is really an investment worth making if you want to equip yourself to be able to fight of nasty joint & muscle pains.

Master of Muscle's Foam Roller

Master of Muscle Foam Roller

Using this foam roller pre-workout will release toxins which ensure you push harder and achieve more, and then when using post workout it eases muscle tension and speeds up recovery. It’s an ideal tool to use for healing and preventing sports injuries such as shin splints. The fact that it’s lightweight and portable means you can take it with you wherever you go. This roller is perfect for any athlete, sportsman and those just looking to keep in shape.

Trigger Point Performance - The Grid

The Grid Foam Roller

This foam roller has a unique distrodensity zone design that ensures you can target specific muscles in need of healing and preventative care. It’s durable and won’t break down from constant use so you can use this roller every day to ensure your muscles always stay in peak condition. It’s a great little travel companion with its 13 inch length and is definitely an investment worth making for ensuring you are able to push as hard as you can without having to worry about muscle sprains and tension.

Shin Splint Relief Using A Foam Roller

So know you have the knowledge of what type of rollers you need to be on the lookout for, what you need next is a simple guide to helping you get rid of shin splints effectively in the least amount of time possible. Remember that there’s really no magic bullet here and the first couple of times you do these routines might be severely uncomfortable, but just keep doing them as they WILL clear up muscle tension , relieve the pain and essentially help prevent future injuries.

Your aim is to foam roll for around 10-15 minutes at least 3 times a week. You can do this before and after workouts to ensure you get maximum results. To get these moves done you’ll have to place the roller on the floor then move sections of your body slowly back and forth across the roller on at a time. Try to rest on a tension area (yes, you’ll feel it when you’ve hit one) for about 30-60 seconds to ease the tension then continue on to the next muscle group.

  • For the back of your calves – simply roll each calf up and down the roller for about 40 seconds on each side.
  • For the outsides of the calves – slowly roll up and down the calf muscle on the insides of your legs for around 40 seconds each side.
  • For the front of the calves – slowly roll up and down the calf muscle at the front of your legs for around 40 seconds each side.

It might be a strange thing to try if you have never done this before, but its seriously worth it and will have you back in the game in no time. Foam rolling works by essentially massaging away fascia buildup in the muscles and thus removes muscle tension and also helps to avoid those areas from becoming injury prone.

Not everyone can afford (or has the time) to use professional massage therapy services each and every time they have muscles tension. Once you’ve tried foam rolling as a pressure relief and prevention treatment, you’ll agree that there has never been an easier and more effective way to treat sore and tender muscles at home.

Foam Roller For Lower Back Pain

Best Foam Roller for Lower Back

Lower back pain can be both life hindering and painful to deal with. Finding solutions online isn’t terribly difficult but finding solutions which you can do in the comfort of your own home is a bit more of a challenge. At Fitness Foam Rollers, our goal is to provide you with the resources to solve painful issues from the comfort of your own home. In the case of lower back pain, foam rollers are a fantastic resource and you’ll see why in our guide below.

In most cases, stretching is not enough when it comes to easing and relaxing muscles which have become knotted up. Unless you have both the times and money to schedule a professional deep tissue sports massage, a foam roller can be the most effective alternative. In the case of lower back pain, a foam roller can help

There have been numerous studies on the effects of foam rolling after intense physical activity. These studies have proven foam rollers to be a fantastic recovery tool. Studies found that foam rolling was extremely beneficial at reducing delayed onset muscle soreness (DOMS) and also helped in improve range of motion after exercise.

We recommend using the following 3 foam roller techniques to minimize DOMS and increase range of motion after exercise. Search for tender areas on the body and roll onto these area, controlling the intensity by adjusting body weight accordingly. Obviously, depending on the muscle you are targeting, you will have to adjust the foam roller as necessary.

Starting Position

foam roller exercise for lower back pain

2nd Position

foam roller stretch for lower back

Foam Rolling Your Lower Back


Start seated on the foam roller. Keep your feet flat on the floor with your knees bent and your hands on the floor behind you. Take your right leg and bring it over your left. Rotate your hips to the right until you find a spot in the hip or glute that feel tender. Adjust your hips forward and back to massage out the tighter areas. Repeat on the left side.

Foam Roller For Hamstring


Start Seated on the foam roller with your legs outstretched while placing your hand on the floor behind you. Position yourself so the foam roller is directly under your hamstrings. Slowly roll back and forth from the bend of your knee to the base of your glutes.

Starting Position

Foam roller exercise for hamstrings

2nd Position

foam roller exercise #2 for hamstrings

Many athletes will use foam rollers not just to fix injury but more importantly to prevent injury. Any time you have an intense workout, using a foam roller will help to ensure you’ll be feeling loose and ready to compete the very next day.

This is why you've likely seen more and more foam rollers in sports stores and gyms. The rise in popularity of foam rollers has increased so much in the past couple of years that the industry has had to work hard to keep up with the demands of the industry.

If you don’t already have a foam roller, consider the following options our favorite foam rollers for back pain. All of the options are of the highest quality and are great choices if you are looking to prevent back pain or deal with an existing condition.

The Trigger Point Grid Foam Roller Review

Our favorite foam roller for lower back pain, the TriggerPoint GRID foam roller is ultimately for anyone who wants their body to perform at a higher level. You can use the GRID to roll out tight muscles, knots and kinks while also reducing soreness and improve mobility all around. We really value the durability aspect of the GRID as it’s designed not only for functionality but for durability as well. Unlike some other foam rollers which lose their shape and ultimately their functionality after repeated use, the GRID withstands the test of time and retains its shape through repeated use.

GRID also features a distinctive, 3-D surface made to replicate the feel of a massage. Using the GRID will almost feel like you’re relaxing on the table of a registered massage therapist except you won’t walk out with a $100 bill at the end of it. The design of the foam roller consists of raised surface edges which provide the resistance while the grooves allow oxygen and blood to continue to flow.

There is a whole lot of love for the GRID foam roller and for good reason. The holy grail of foam rollers with over 1500 5-star reviews on Amazon, we are in love with the GRID foam roller from Trigger Point; especially to work out those kinks in the back.

The Grid Foam Roller

Rumble Roller Review

The Rumble Roller is produced by STI, a fitness equipment manufacturer based in Baton Rouge, LA. One of the more robust foam rollers on the market, the Rumble Roller is sure to work out those tight or knotty muscles. If you’ve used standard flat foam rollers in the past, you’ll notice a huge difference in the Rumble Roller; possibly to the point that you don’t like it at first.

Depending on the firmness level you select, it can be quite a sensation the first couple of times you use the Rumble Roller. If you aren’t experienced with foam rollers, I would recommend choosing the original density option while the more experienced foam roller user might be better suited for something a little bit more dense. Definitely one of our favorites for working out the lower back pain, it has over 600 5-star review on Amazon.

Foam Roller: Rumble Roller

Yes4All Deep Tissue Massage Roller

On the more affordable side of things, we have the Yes4All Deep Tissue Massage Roller. For under $30 you can purchase this foam roller which is 13” long by 5.5” in diameter. Keep in mind that because this is a much cheaper foam roller, you cannot expect the same type of durability compared to other options. If you are heavier in weight, I wouldn’t recommend this option. However, if you’re sub 170 lbs it can be a good option.

This particular foam roller is good for dealing with lower back pain because of the design which allows users to take advantage of the soft spikes when working out tight muscles or a knot. Standard in size, it will easily fit in your gum back, backpack or even carry-on luggage.

Yes4All Foam Roller

Cautious Notes about Foam Rollers for your Lower Back

Whenever you are looking to alleviate an injury, it is always best to check with your doctor or a medical professional to confirm that the injury you've sustained is safe to rehabilitate with a foam roller. In fact, there are a variety of factors where it is recommended not to use a foam roller as it could exacerbate the condition.

​For example, if the low back pain is caused by non-mechanical factors such as spondylarthritis or something similar, then the pressure of a foam roller may upset the spine making the condition even worse.

Additional Resources for Lower Back Foam Rolling

If you're looking for some additional resources for using a foam roller for lower back pain or just hoping to learn a few lower back stretches, I recommend checking out the below video. It has some great information for those are looking to repair an injury and for those looking to avoid any future injury. And if you're looking for resources in relation to foam rolling for IT Bands, Upper Back Pain, or Shin Splint check out our other online guides. 

Trigger Point Grid Foam Roller Reviews

Every time I look it seems as though as Trigger Point Performance Therapy has released a new SMR tool.

And while a number of these products merit serious consideration the best Trigger Point Therapy products still are their foam rollers. In particular the Trigger Point Grid 2.0 EVA Foam Roller still leads the way as the top roller on the market.

Trigger Point Therapy Rollers

TP offers four different rollers: the Grid Mini, the Grid Standard, the Grid X and the Grid 2.0. As you might have guessed the difference between three of these products is their size. The mini is just 4” long, the standard is 13” while the grid 2.0 is 26” long. The Grid X is denser than the Grid Standard, but it's dimensions are the exact same.

In my opinion the Grid X is long overdue. It’s an alternative option to the Grid Foam Roller, which is simply just a firmer version of the Grid Standard. I would like to see them produce a similar product for the Grid 2.0 and I’m somewhat surprised they haven’t already.

All four of their foam rollers are 5.5” in diameter with a hollow core. They are constructed out of a firm core (similar to a PVC pipe) wrapped with EVA foam.

TriggerPoint GRID Foam Roller

Three Areas Featuring Different Densities

One of the Grid’s main selling features is the range of contours and densities, which each Grid Roller has.

The individual squares are the firmest area and are designed to feel like finger tips. The long flat areas are the softest area on the foam roller and designed to feel like a palm. Lastly, the tubular areas fall in between the squares and the flat areas.

Truthfully, I find it to be a bit of a crap shoot to ‘find’ the section you’re trying to use while actively foam rolling. I would prefer if they made each area a little bit larger, particularly on the Grid 2.0 where there is space.

Why I Consider the Grid 2.0 the Best Foam Roller on the Planet

Durability

Firstly, it is far more durable then cheaper foam rollers. A standard EVA foam roller might last you 6 months, an EVE (high density) roller may hold up for a year if you’re using it a lot.

The Grid has held up for a well over a year in the commercial gym I workout at. And believe me, it gets a TON of use. The gym is primarily a personal training gym and all of the trainers are all foam roller fanatics!

If it’s lasted a year in a commercial setting how long will my personal grid 2.0 foam roller last? 5 years, maybe 10?

Versatility

When compared against the other premium foam rollers on the market it is far more versatile. Even though it’s hard to find various densities while using the foam roller, they are a nice feature and you will notice the difference as you pass over different zones.

The Grid 2.0 Versus The Travel Roller

The travel roller is a terrific piece of equipment. The design is smart, but at the end of the day it is still a travel foam roller. The smaller diameter makes it’s more difficult to roll on.

The only way I would pick up the travel roller over the grid is if I traveled every week. Otherwise, if I could only own one I would buy the Grid 2.0 every time.

The Grid 2.0 Versus The Rumble Roller

The rumble roller certainly matches the grid in terms of durability. However, I really don’t like the rumble roller. Even the blue version is a little too intense for me and I have been using foam rollers for over two years.

I like the mini grid for hips, but beyond that I can’t find a reason to purchase a Rumble roller. The Grid is more versatile, it's as durable and it's cheaper.

The Grid 2.0 Versus Stealth Align

The stealth align is a novel concept particularly with all of the concern over using a foam roller on or near your spine. I’m not a physio or a doctor so I can’t comment on the science but it seems like the channel and the wings would adequately support that area.

I also love the 8” diameter, which makes rolling a snap. However, overall the roller isn’t quite versatile enough for me to give it a nod over the Grid 2.0.

What About The Grid Mini and The Grid?

I primarily focus on the Grid 2.0 because it, in my mind is the best of the bunch. The Grid Mini isn’t as convenient for travel as the travel roller and it’s way too small to make it practical for daily use.

Overall I would avoid the Grid Mini.

The Grid is the original 13” version and it is large enough to use on your entire body. Being only 13” it is more difficult to roll out large muscles when you compare it against a standard 31” roller or the 26” Grid 2.0. However, it's terrific for using upright against a wall. I find it's easier to work my lats and shoulders while standing up.