A foam roller is a tool for fitness, which helps in recovering from difficult workouts and sore muscles. Foam rolling or self-myofascial release helps to relieve tension by creating myofascial tissues, which are the membranes that present around the muscle, for flexibility. When you use foam roll, it creates friction between muscles and this heat makes tissues more like gel, and more flexible, stated by American-Council-on-Exercise-(ACE).
How to Use A Foam Roller?
To use a foam roller, check an area of the body that feels tight or tense such as the upper back or IT band. Then, keep the roller underneath that part use your feet and hands for support as required.
Once you understand the right quantity of pressure above the roller and it should not be uncomfortable, roll up and down for some inches at a time, adjusting over trigger points as you sense them.
You wish to roll on the tense body parts and off it, but do not hold the roller over the sore muscles. Digging into or reducing the part can cause pain or bruise. You also wish to withdraw foam rolling the lower back and anything over the neck. Direct pressure over the lumbar spine can lead to surrounding muscle spasms, which are painful and can be ineffective. If you are doing warm-up for an exercise, foam roll for 15-30 seconds for every muscle collection, to cool down, roll 90-seconds to 2-minutes for every muscle group.
How To Get The Best Foam Roller For You?
There are different types of foam rollers, from super-soft to more firm, textured to vibrating, and choosing between them can be difficult. A soft and medium-density foam roller can help to remove the knots in muscles and relieve the trigger points after a difficult exercise. On the other hand,
firmer foam rollers are good when you need an intense, deeper myofascial release.
Then, there are some foam rollers with wave-like ridges and bumpy knobs. The rollers that provide a variation in surface texture will help well with relieving pain. These foam rollers induce into you trigger points to leave tension. They work best for shoulder parts, where you may sense tightness from sitting at a desk all day or raising heavy objects. Vibrating rollers may also good investment for sportspeople, sports medicine doctors.
Best Yoga Foam Roller to Relieve Muscle Tightness
The Original Body Roller Foam Roller
If stiff back muscles have been difficult for existence lately because of long hours of sitting, you might like to try The-Original-Body-Roller-Foam-Roller. Their 3D textured roller for backache has a triple massage zone that feels like the upper body is being treated by an expert practitioner.
It has a dual grid design that provides finger zones with spiked bumps and ridges on either side. This foam roller can be utilized before or after exercise, or before bed. To make it strong enough for athletes to utilize, the material used is high-density EPP, but it’s still convenient if you are a beginner. You can utilize it for recovery, raising physical performance, flexibility, range of motions.
Pros
- Portable
- Lightweight
- Comes in 2 sizes
- Relieves tight muscles
- Suitable for beginners
- Can also be practiced on leg muscles
Cons
- The textured spikes might give marks on your back
ProsourceFit Flex Foam Rollers
It is another foam roller for relieving back pain. It is made from non-toxic EPE foam and equipped with a low-density may be a good fit. It is made from non-toxic EPE foam and equipped with a low-density foam structure, this back-pain roller uses equipped with a low-density foam structure, this back-pain roller uses sustained pressure with low discomfort to offer you relief from muscle stiffness. Once your complete foam rolling as part of the warm-up, you can even utilize this roller as part of a yoga routine or pilates. This foam roller helps to boost blood circulation and lower soreness to recover faster. Physical therapy after an injury may seem scary, but these rollers will help to keep muscles in shape.
Pros
- Lightweight
- Portable
- Made of non-toxic material
- Sturdy yet gentle
- Easy to clean
- Promotes balance and core strength
- Correct Posture
Cons
- May not relieve severe back pain
Gaiam Essentials Foam Roller
This foam roller is best for relieving muscles tightness of long-hour working by sitting position, using a lower back roller will help to loosen stiff muscles and increase blood flow. Gaiam’s high-density reduce back pain foam roller induce points and relieve the strain with deep tissue massage. The foam is strong enough to handle bodyweight but not soft enough to lose its shape. If you get knots, kinks, or only acute muscle soreness in the lumbar spine because of running or another type of workout, do not hesitate to try foam rolling for lower back pain.
Pros
- Helpful for stretching routines
- Easy to carry
- Comes in 2 sizes for complete body or isolated massaging
- Produces deep tissue relief
- Can also be done for glutes and hamstrings
Cons
- Might be a little extremely hard for beginners
Â
Rollga Foam Roller
This foam roller is helpful to relieve upper back muscles pain. It is designed to follow the body contours to provide comfort in the right spots. The outer and inner ribs of this low-density foam for back pain to dig into hips and glutes for sustained relief. If you are worried about bones, fret not, due to groves over this foam roller for the lower back are created for tendons and bones to sink. Since it is not a level surface, you can use this roller for different angles to relieve muscle tightness as deem fit. It is available in standard, soft, and hard density foam, you can conveniently choose one to cater to pain levels.
Pros
- Doesn’t cause pain to bones
- Precisely targets problem areas
- Can be utilized at various angles
- Available in different quantities for beginners or expert levels
- Lightweight
- Can be utilized as a prop during pilates or yoga
Cons
- Expensive
Teeter Massage Foam Roller
This foam roller is helpful for chronic back pain. It relieves pain by massaging deep tissues. You can sense a release of muscle tension and active blood circulation will energize further exercise sessions. This foam roller for the back also increases flexibility by making a wider scope of movement. It provides a firm plastic hollow core coated with PU foam that is soft and strong enough for relieving tight spots in the back. As the wavy ridges over the surface of this foam tube for back pain stimulate fingertips, you can have the relaxing massage feeling at home.
Pros
- Easy to clean
- Improves flexibility and posture
- Lightweight
- Have user guide
- Durable material
- Deeply massages thick back
- Portable
Cons
- The surface may feel sightly slippery
AMFit High-Density Foam Roller
Bad posture can lead to multiple health problems and lower your mobility. Choosing an AMFit foam roller is best for caring for the health and preventing back pain, but also helps to enhance mobility and posture. It is made from extra firm EPP, which will not wear out quickly and it is weightless. You can also utilize this lower back pain roller for spinal adjustment, deep stretch, or stabilization. If you are afraid of muscle soreness after doing a high-intensity exercise session, simply add this deep tissue foam roller for back pain after a workout or before bed at night.
Pros
- Easy to clean
- Anti-slip soft surface
- Water-resistant
- Portable
- Eco-friendly material
- Lightweight
Cons
- Roller may be too hard for beginner use
Gonex Exercise Foam Roller
This foam roller is suitable for relieving back muscles pain. It has a professional touch, and you can leave soreness of muscles and tightness with a high-quality foam roller for pain in the back. Be ready to take your comfort toward the next level, as this massage roller is made from toxin-free EVA foam, which is also best for the environment. It helps for back and release knots in the hips, neck, and between shoulder blades. It is recommended a routine with this roller for hip and back pain before bedtime for sound sleep.
Pros
- Created with eco-friendly material
- Have in 2 sizes
- Improves balance
- Portable
- It Doesn’t have formamide or phthalates
- It Can also be utilized for hips, shoulders, and neck,
- Anyone can use it
- Heal’s muscles and stiff joints
Cons
- Might form cavities over time
Stealth Align Foam Roller
This foam roller is best for reducing middle back pain. It has a center alignment zone, featuring a channel that helps the spine to relax and protects it while you are doing the rolling workout. It is the perfect workout equipment for foam roller back workout as there are 58 lifted pressure points over the center wheels, which create deep tissue massage. It also re relieve hamstrings and tight glutes.
Pros
- Efficiently targets difficulty areas in the back
- Durable
- Design protects spine
- Portable
- Gives deep tissue massage
- Can also be done for the legs
Cons
- Some people may get the roller too big as they wish
URBNFit Vibrating Foam Roller
It is an isolated version, which provides comfort if you are feeling back pain. Foam rolling on the back is helpful, as this URBNFit vibrating foam roller provides 5-levels of varying intensities to guarantee comfort. Recovering after exercise or injuries can be made super simple at the press of a button, and you will feel relaxed muscles and increased mobility. With ABS plastic over the inner and a soft exterior textured EVA foam, this roller helps to relieve upper back pain.
Pros
- Have five vibration levels
- Long battery life
- The textured exterior provides relief
- Increases mobility
- Efficiently targets back muscles
- It Can also be done on calves and hips
Cons
- Some may get it slightly noisy
Fitness Junction Vibrating Foam Roller
This foam roller provides five pain-relieving levels of vibration that effectively focus on the trigger point of muscles. It relaxes muscles and calms down after heavy exercise and a long tiring day. It soothes muscles and boosts mobility, endurance, and flexibility to develop core strength.
Pros
- Large coverage area
- It Can be applied to warm up before a workout
- It Can be helpful for leg muscles
- Easy to charge
- It Fits in suitcases or gym bags
- Provides deep muscle relaxation
Cons
- Somewhat expensive
GoFit GoRoller With UltraFin Core
This foam roller helps lower back pain. Even if you cannot get rid of back pain completely, using a roll will offer you some relief. You can effectively raise the post-exercise recovery rate and boost flexibility for optimum health. This roller provides comfort to sore, tired, and stiff muscles. If you are beginning to use this equipment, there is a manual in these to help.
Pros
- Increases flexibility
- Textured surfaces offer deep tissue massage
- It Comes with a manual about stretches and exercises
- Improves muscle activations
- Decreases muscle fatigue
- Strong but soft enough
Cons
- The outer plastic might crack with heavyweight
Vibe Rollers Hex Pro Vibrating Foam Roller
Long working hours make you run away from the office to home, using this vibe roller’s hex pro helps to keep you going more. This foam roller provides 2-textured massage balls and four vibration levels for deep tissue massage and strong myofascial release. These double massage roller balls massage over pressure points and release muscle tension.
Pros
- Long battery life
- Vibrating spheres give deep tissue massage
- Relaxes trigger points in the back
- Portable
- It provides relief to glutes, hamstrings, and calves,
Cons
- Expensive
RAD Axle Foam Roller
This foam roller helps to reduce inflammation and strain on trigger points in the back muscles. It can be easily carried to the gym and while traveling.
It has stiff material with an angled recess, which gives work to muscles without hurting bones. Use it sometime every day before and after a workout to raise recovery flexibility and speed.
Pros
- Portable
- Lightweight
- Speeds up the recovery process
- Doesn’t damage bones
- Angled design provides full relief to muscles
Cons
- Somewhat expensive
How to Choose A Suitable Foam Roller?
Density
This means the firmness of the softness of foam roller. Softer rollers provide softer cushions and are helpful for beginners and reliving intense pain. Foam rollers with standard density are good for both workout and massaging, as their firmness has medium strength. For an intense tissue massage, foam rollers with strong density will help sore muscles. These are good for high fitness like gymnasts and athletes.
Surface texture
Foam rollers can provide smooth texture all over, or they provide ridges, spikes, or knobs. The latter targets the pressure points in the back and while rolling, the feeling similar to fingers. If you are a beginner for foam rolling, smooth surfaces will provide less pressure, therefore, you can do the practice. Textured rollers are good if you have to experience chronic pain, so you can choose according to the type of pressure you need.
Size
Long rollers, which are about 36-inches are the best start if you are choosing foam roller for back pain as these can even be kept straight toward the spine. They allow for full-body relief but might be difficult for traveling. Those around 24” will also benefit, but they do not cover the whole back.
The above listed are the best foam roller for relieving muscles strain. Make sure to have a healthy lifestyle, an active lifestyle to stay healthy.