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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. 

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