Foam Rollers and More: Simple Tools to Ease Neck and Back Pain

By: Niki Johnson, MS, ACSM EP

Do you cringe when you turn your head because of a stiff neck?  Are your shoulders stuck in a shrug or does your back hurt from sitting for prolonged periods of time?  Simple self-massage can release tension in targeted areas easing neck and back pain.

My three favorite self-massage tools are a foam roller, a lacrosse or tennis ball, and a therapy cane.  Read the following for tips on which tool works best for each area.  Remember that none of the tools should be placed directly on your spine in the neck or lower back.

Foam Roller Exercises

Foam Roller Exercise: For upper back pain & shoulder pain

  • Lie down on your back, knees bent with your feet on the floor.
  • Sit up and place the foam roller below and parallel to your upper back.
  • Hug yourself then extend your back over the foam roller. Come back up. Repeat until you feel your back relax.
  • Pick up the foam roller and place it higher or lower on your upper back. Repeat the process until you’ve covered the whole region.

Foam Roller Exercise: For upper back pain, pec/chest tightness & shoulder pain

  • Place the foam roller vertically on the floor and lie your head, back, and butt upon it so that you are fully supported.
  • Bend your knees and plant both feet into the ground.
  • Release your arms so that your hands are by your ears. Elbows should be bent at 90 degrees.
  • Bring your arms as close to the floor as you can. Hold for 2 seconds then bring your arms together. Repeat 20 – 30 times.

Foam Roller Exercise: For low back pain & hip tightness

  • Sit on the floor with your knees bent and feet on the floor.
  • Place foam roller underneath your rear end.
  • Place your one hand behind you for support.
  • Begin shifting your body forward and backwards as you move the foam roller from the lower part of your butt to just before your lower back.
  • For a deeper massage you can cross the left leg over the right knee. Make sure to give your left leg some love after your done loosening up your right knee.

Tennis Ball or Lacrosse Ball Massages

Lacrosse or Tennis Ball Massage: For neck pain

  • Lie down on your back, stretch your legs out, and place two lacrosse balls (placed inside a sock works best) at the base of your skull so that your head rests on the balls.
  • Tense your toes and push the balls slightly upwards so that you can feel a stretch in your neck. There might be some discomfort or a relaxing gentle pain during the stretch, but never a sharp pain and discomfort. Once you attain the stretch, relax your toes again and take at least 5-10 deep breaths. Repeat three times.

Lacrosse or Tennis Ball Massage: For upper-back pain

  • Stand up against a wall.
  • Place ball behind your back by your left shoulder.
  • Move up and down or back and forth while keeping the ball in the same general location.
  • Repeat with the other shoulder.

Therapy Cane Massage (Therapy Cane)

Do you have pain in your upper back or neck? Is sitting or standing more convenient than lying on the floor? Then a therapy cane may be just what you’re looking for!

Therapy Cane Massage:

  • Place the ball end of the therapy cane in between your shoulder blades or base of your neck.
  • Control the pressure with the amount you push or pull on the cane.
  • Take deep breaths and hold pressure on the spot until the tension dissipates.

For more helpful therapy cane exercises, visit https://www.theracane.com/exercises.htm

Regular use of a foam roller, lacrosse or tennis ball, or therapy cane will offer greater mobility and reduce pain in the targeted areas.  Plus, you can improve your sleep quality when you relax tight, painful muscles with these self-massage techniques right before bedtime. 

If your pain persists, please don’t hesitate to call us at (804) 764-1000 or email us to find out more about our therapy and exercise programs.

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