Foam Roller for a Rounded Upper Back
I have repeatedly found that patients with a rounded upper back benefit from using a foam back roller for just a few minutes every day. This can help keep their upper backs mobile and pain-free and can also reduce the pressure on their necks and lower backs.
My favourite back roller is this one which currently costs about £15 on Amazon. I particularly like this one because it has a second smaller roller that you can pull out, and use to vary the stretch on your back.
Using the foam roller is quite straightforward. Lying on your back, you need to position the roller underneath your thoracic spine and gently stretch backwards over it. The video below should give you a good idea of the position and what to do. If you want to increase the stretch then you can hold your arms above your head to increase the leverage, and you can also lift your hips off the floor to vary the stretch. To make sure all of the joints in the upper back are stretched, you should carefully reposition yourself over the roller, moving along the full length of the upper back, spending a few seconds in each position.
Although using the roller is relatively safe and straightforward, there are some important points to note.
Using the roller shouldn’t be painful. You shouldn’t experience anything more than mild discomfort, like a muscle stretch. If you are getting pain, then stop - it’s not the exercise for you.
This exercise is best-suited to people with rounded upper backs. If you have a flat upper back, or aren’t sure what shape of upper back you have, then don’t do it.
When using the roller, keep away from your neck and low back areas - these areas don’t need stretching by the roller. If you aren’t sure where to stretch, then get some advice before you start.
If you have a rounded back which you think might be leading to neck or low back pain then don’t suffer, call to book an appointment, for your problem at Osteo Studio.
Cliff Russell, Registered Osteopath
Osteo Studio , serving the areas of East Grinstead, Forest Row, Lingfield and the wider West Sussex area.
