13 Best Foam Rollers For Back Pain Relief – 2024, As Per A Yoga Therapist
Michelle Thielen, R-CYAMT, is a yoga therapist who has been teaching somatic movement through dance and yoga for over 25 years. She is also a keynote speaker and the author of Stretching Your Faith and Exit Wilderness. She founded the Christian Yoga Association in 2018 to act as a bridge between faith-based yoga practitioners and educators.
Read full bio of Michelle Thielen
Shreya is a commerce writer who is passionate about reviewing products related to fitness, health, and home. She holds a master’s degree in clinical psychology from Shree Guru Gobind Singh Tricentenary University, Gurugram, and has four years of experience.
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Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest quality.
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Aditi Naskar has a postgraduate degree in English literature from Presidency University, Kolkata, a bachelor’s degree in education from WBUTTEPA, Kolkata, and a diploma in health and wellness. She is an associate commerce editor with 5 years of experience and specializes in reviewing fitness and health products.
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In This Article
This pandemic has forced us to sit in front of the computer all day long without the slightest movement. The result: backaches and stiff necks. For all those who are looking for a quick solution, the best foam roller for back pain is what you need to invest in. While getting a massage or visiting your chiropractor are great ideas, foam rollers are the most convenient for dealing with your stiff back in the comfort of your home. Affordable, and flexible, foam rollers release the tension in your back muscles, relieving you of pain and discomfort. There are several benefits to using a foam roller. They even out muscle imbalances, increase blood circulation, help with soreness in muscles, and promote speedy recovery from your injuries.
Well, if you are not sure about which foam roller to buy, you can always consult a physiotherapist to understand the correct one for your back. We have gone one step further and compiled a list of 13 foam rollers that can reduce your back pain and pick the one that is perfect for you. If you haven’t bought one, scroll down our list for more information on foam rollers and the uses and benefits of foam rolling.
[table “4397” not found /]13 Best Foam Rollers To Loosen A Stiff Back In 2024
1. Best Overall:Hyperice Vyper Go – Portable Vibrating Fitness Roller
With Hyperice Vyper Go Portable Vibrating Fitness Roller, it’s time to sweat out! It is an efficient foam roller excellent for warming up and dealing with stiff muscles. Its contours and three vibration speeds work together for the most intense training sessions. The high-torque 26-watt motor, cordless frame, and great battery life make it a great fitness equipment.
Pros
- Lightweight
- Travel-friendly
- 2 hour battery life
- 3 pre-set speed system
- Portable
Cons
- None
Quick Tip2. Best Lightweight:ProsourceFit Flex Foam Rollers
If you’ve been trying to get yourself into foam rolling for back pain, we think ProsourceFit’s Flex Foam Rollers might be the perfect fit. Made with non-toxic EPE foam and equipped with a low-density foam structure, this back pain roller applies sustained pressure with minimal discomfort to provide relief from muscle tension and stiffness. Once you’re done foam rolling as part of warm up, you can even use this roller as part of your pilates or yoga routine! To help your body recover faster, this back pain foam roller increases blood circulation and reduces soreness. Physical therapy after an injury might sound scary, but these Flex Foam Rollers will help keep your muscles in shape.
Pros
- Lightweight
- Made of non-toxic material
- Portable
- Improves balance and core strength
- Sturdy yet gentle
- Easy to use and clean
- Can be used for posture correction
Cons
- May not alleviate severe back pain
"This foam roller gently relieves my muscle spasms and rolls out knots in my muscle groups. It strengthens my core and improves my body balance. I work out with it daily, and I can notice how it has enhanced my body’s range of motions. It is lightweight and portable."
Why We Think It's Worth Buying
The product has more than 4,428 reviews claiming its efficacy.
3. Best For Gentle Massage:OPTP PRO-Roller Super Soft Density Foam Roller
The OPTP PRO-Roller Super Soft Density Foam Roller is made with ethylene vinyl acetate, which is designed to bear the impact of heavy use. It is a blessing for people with delicate tissues as it provides the comfort of easy compression with its super-soft density. Its outer surface is constructed with closed-cell foam, which can be wiped clean with a wet cloth and soap. It is wide enough to support your shoulders and torso. You can use this roller for pilates, yoga, gentle massage or to loosen up your stiff back and neck muscles. This product received rave reviews on Amazon for its versatility and soft exterior which works efficiently on sensitive areas.
Pros
- Easy to clean
- Versatile
- Can be used for various workouts
- Soft yet firm compression
- Provides stability
- Comfortable
Cons
- None
"My back does not pain as much as before, and my shoulder does not look slouched, thanks to this foam roller. It trains my shoulder and soothes my sore muscles. It also improves my core strength. I like that the roller is soft yet firm."
Hyperice Vyper Go - Portable Vibrating Fitness Roller Best Overall | ProsourceFit Flex Foam Rollers Best Lightweight | OPTP PRO-Roller Super Soft Density Foam Roller Best For Gentle Massage | |
|---|---|---|---|
| Dimensions | 15.24 x 5.67 x 4.57 inches | - | 36 x 6 x 6 inches |
| Weight | 2 Pounds. | - | 1 Pounds. |
| Material | - | EPE foam | Ethylene Vinyl Acetate |
| Color | - | Blue 12"x6" | Blue |
| Weight | - | 0.21 Kilograms | - |
| Dimensions LxWxH | - | 12 x 6 x 6 inches | - |
| Rating | |||
| Reviews | - | 4,428 | - |
| Price | $149 | $11.99 | $59.95 |
4. Best Low-Density:Rollga Foam Roller
Rollga’s Foam Roller for upper back pain is specially designed to precisely follow the contours of your body from the shoulder blades to the hips to provide comfort in the right spots. The inner and outer ribs of this low-density foam for back pain to dig into your glutes and hips for sustained relief. If you’re worried about your bones, fret not, because the groves on this foam roller for lower back are designed for your bones and tendons to sink in. Since it’s not a flat surface, you can use this back muscle roller in different angles to relieve muscle tightness as you deem fit. Available in soft, standard, and hard density foam, you can conveniently pick one to cater to your pain levels.
Pros
- Doesn’t cause discomfort to bones
- Accurately targets problem areas
- Can be used at different angles
- Available in different densities for beginners or experienced levels
- Lightweight
- Can be used as a prop during yoga or pilates
Cons
- Expensive
"What I like the most about this foam roller is that it has curved ends that allow me to place it against my wall without damaging it. The groovy surface follows the contours of my back and offers me lasting relief from muscle spasms. The product retains its shape despite daily usage."
Why We Think It's Worth Buying
This product has made it to our top favorite list with more than 966 rave reviews on Amazon.
5. Best Textured:Teeter Massage Foam Roller
Teeter’s textured foam roller for chronic back pain will give you sweet relief with an optimum pressure massage that digs deep into your tissues. You can feel a release of tension in your muscles and the active blood circulation will energize you for your upcoming workout session. This foam roller for back pain management and relief also helps increase flexibility by allowing you a wider scope of movement. It has a firm plastic hollow core coated with PU foam that is soft yet sturdy enough for relief in a tight spot in your back. As the wavy ridges on the surface of this foam tube for back pain mimic fingertips, you can get the feeling of a relaxing massage in a spa — but from the comfort of your own home! Several reviews on Amazon suggest that the textured exterior of the roller works well on tense areas and provides fast pain relief through deeper massage.
Pros
- Improves posture and flexibility
- Easy to clean
- Lightweight
- Comes with an user guide
- Durable material
- Deeply massages stiff back
- Portable
Cons
- Some may find the surface sightly slippery
"This foam roller soothes my tired muscles and stimulates my blood flow. It strengthens my shoulder muscles and improves my posture. The wavy ridges on the surface relax my strained back, and the firm foam maintains its shape."
Caution6. Best Anti-Slip:AMFit High-Density Foam Roller
Bad posture can cause multiple health problems down the line and even decrease your mobility. To start caring for your health today, invest in the AMFit Foam Roller, which is not only a back roller for back pain, but also helps improve your posture and mobility. It’s made with extra firm EPP, which won’t wear out quickly and it’s almost weightless. Even though the surface is smooth, it is anti-slip and waterproof. You can also use this lower back pain foam roller for a deep stretch, or spinal adjustment, or stabilization. If you’re afraid of muscle soreness after a high intensity workout session, simply use this deep tissue foam roller for back pain after exercise or even before bed at night.
Pros
- Anti-slip smooth surface
- Water-resistant
- Easy to clean
- Made of eco-friendly material
- Portable
- Lightweight
Cons
- Roller may be too rigid for beginner use
"I like that this foam roller is lightweight and easy to carry. It has a smooth but firm surface that stays in place. It helps compress my weak back muscles and relieves muscle cramps. The best part of this exercise essential is that I can wipe clean it."
7. Best With Varying Densities:TriggerPoint Grid 2.0 Foam Roller
The TriggerPoint Grid Foam Roller is made of high-quality EVA foam. It has a unique design that offers you desired flexibility and perfect compression while using it under the back, legs, and shoulders. It is firm enough to provide long-lasting durability for repeated heavy use with a 500-pound weight limit. The roller offers less surface area of contact to target maximum pressure on the target area for quick relief. This roller comes with three distinct textures – one side has finger-tip-like textures, while the tubular ring-like and flat surface wrap along the curve. You can smoothly roll it over your sore calves, pecs, feet, arms, and neck to relieve tension making it a cherished choice for therapists and health coaches, and fitness trainers. Several reviewers on Amazon highly recommend this product as it helps to relax muscles effectively.
Pros
- Comfortable to use
- Feels like using two distinct rollers
- Lightweight
- Easy to carry
- Easy to clean
- Improves circulation
- Recommended by doctors and physical therapists
Cons
- Too hard at some points
"This foam roller improves the blood flow in my muscles. The tubular pattern of the surface feels smooth against my back. It eliminates knots in my muscles and soothes sore joints. It offers compression to my tissues and strengthens my back. The best thing about this roller is that it resists sweat buildup."
Pro Tip8. Best For Intense Workouts:TheraGun Wave Series Waver Roller
The TheraGun Wave Series Wave Roller is a powerful piece of equipment to meet everyday fitness needs! The vibration therapy and wave texture of this roller collaborate for an effective experience. This home therapy device has multiple different vibration intensity settings that can be adjusted in various ways to relieve soreness and efficient workout sessions. The dimensions of the roller aid in better contact of the body with the equipment and work on large muscle groups with great results. Reviewers on Amazon praised the product for accelerating recovery and reducing muscle tension.
Pros
- High-density foam for noise dampening
- 5 customizable vibration frequencies
- 3-hour battery life for sustained use
- Hypo-allergenic surface
- 12″ for full-body support
Cons
- Slightly slippery
9. Best Rechargeable:URBNFit Vibrating Foam Roller
Ever sat in those massage chairs in parlors and spas and wanted one for yourself? Well, here’s an isolated version, which will have you squealing in delight if you suffer from backaches. If your foam roller hasn’t been cutting it lately, we suggest you spice up your foam rolling equipment a little. Foam rolling your back doesn’t have to be boring, as this URBNFit Vibrating Foam Roller has 5 levels of varying intensities to guarantee your comfort. Recovering after workouts or injuries can be made super simple at the press of a button and you’ll be on your way to relaxed muscles and improved mobility. With ABS plastic on the inside and a soft exterior textured EVA foam, this foam roller for upper back pain relief is durable and its rechargeable battery lasts up to 6 hours.
Pros
- 5 vibration levels
- Textured surface provides relief
- Long battery life
- Improves mobility
- Effectively targets back muscles
- Can also be used on calves and hips
Cons
- Some may find it slightly noisy
10. Best For Sturdy:GoFit GoRoller With UltraFin Core
If you’ve been thinking whether you can foam roll lower back pain away, the answer is yes. Even if you can’t get rid of backache entirely, using a grid foam roller will provide you with some relief. With GoFit’s GoRoller, you can effectively increase post-workout recovery rate and increase your flexibility for optimum health. Whether your muscles are tired, sore, or stiff, this textured exercise roller for back pain with a dense and firm surface provides comfort without excessive pressure. If you’re just starting out using this kind of equipment, there’s a manual in there to help you out!
Pros
- Textured surfaces provides deep tissue massage
- Suitable for hamstrings
- Comes with manual detailing stretches and exercises
- Improved flexibility
- Promotes muscle activations
- Reduces muscle fatigue
- Sturdy but soft enough
Cons
- The outer plastic might crack with heavy weight
"My muscles feel relieved after a 10-minute session with this roller. It improves my muscles’ performance and enhances their flexibility. The surface is soft to the touch but is very firm from within. It also offers me a deep tissue massage."
11. Best For Athletes:321 STRONG Foam Roller
This 321 STRONG Foam Roller is an extremely lightweight and durable foam roller ideal for back pain relief. This foam roller is comfortable to use and targets the soft tissue layer of tired muscles to drench out fatigue appropriately. It is considered one of the best pieces of equipment to treat muscle pain problems, enhance performance, and develop an effective fitness routine. It is ideal for runners, athletes, yoga students, and other fitness enthusiasts because of its sturdy construction and ability to heal soft connective tissues.
Pros
- Lightweight
- Extremely flexible
- Patented technology
- Sturdy construction
- 3 massage zones
- Easy to clean
- Durable and convenient
Cons
- Fabric might be slightly hard
12. Best For Warm-Up:Fitness Junction Vibrating Foam Roller
Choose from 5 pain-relieving levels of vibration that effectively target your trigger points for muscle relief. The Fitness Junction Vibrating Foam Roller requires absolutely no effort from you as it does all the work to make your muscles pain-free and relaxed. One of the best ways to wind down after a heavy workout or even at the end of a long and tiring day, this back pain relief roller will not disappoint you. While it soothes your muscles, it also works to increase your mobility, flexibility, and endurance, and build core stability and strength while enhancing your range of motion. It also aids in getting an undisturbed sleep cycle.
Pros
- Large coverage area
- Can be used to warm up before exercise
- Can be used for leg muscles
- Easy to charge
- Fits in gym bags or suitcases
- Provides deep muscle relief
Cons
- Slightly expensive
"This foam roller has five vibrating intensities. It offers deep tissue massage. I like that it has a large surface area, offering effective massage to my back entirely. With the daily use of this roller, my muscle pains have improved, and my back feels relieved. It has also improved my body’s flexibility."
13. Best For Design:RAD Axle Foam Roller
As the name suggests, this extremely RAD Foam Roller comes with a chic design that helps alleviate strain and inflammation on your trigger points in your back. If you’ve been looking to foam roll for back pain, this is a great option to consider because it’s perfect for home use, but can be easily carried to the gym or while traveling. And to top it all off, there’s stiff density material with angled recess, which works on your muscles without hurting your bones. Use it for a few minutes doing foam roller exercises every day, pre or post workout, to increase your recovery speed and flexibility. Several reviewers on Amazon liked this product as it’s easy-to-use and portable.
Pros
- Portable
- Reduces inflammation
- Speeds up recovery process
- Lightweight
- Doesn’t hurt bones
- Angled design provides full relief to muscles
Cons
- Slightly expensive
"I love how soft this roller feels, but it is very sturdy and firm. It soothes my tired muscles and improves my joint mobility. I use it to warm up before getting into hard-core exercises. I also use it to recover after working out at a stretch. I like its bright green surface that looks striking."
This was our list of some of the top-performing foam rollers. All these fitness products are picked after a careful consideration of their online reviews. Now that we’ve looked at some star foam rollers on the market, let’s get into how you can pick the right one for your specific needs.
How To Choose A Foam Roller For Back Pain
- Density
This refers to how firm or soft the foam roller is. Softer rollers have softer cushions and are helpful for beginners and for those who are looking for less intense pain relief. Foam rollers with standard density are ideal for both massaging and recovery exercises, as their firmness is of medium strength. For an intense deep tissue massage, foam rollers with firm density will relieve sore muscles. These are suitable for those with high fitness levels like athletes or gymnasts with tight muscles. However, it’s best to consult a physical therapist or a fitness instructor before making the purchases to make an informed decision.
- Surface texture
Foam rollers can have a smooth texture all over, or they can also have protruding spikes, ridges, or knobs. The latter targets the pressure points in your back and while rolling, the feeling mimics that of fingers, so it can feel like you’re getting a massage from a masseuse. If you’re a beginner at foam rolling, smooth surfaces will give you less pressure, so you can get used to it and build upon that. Textured rollers are better if you need intense pain relief from chronic pain and there are a variety of these, so you can choose according to the kind of pressure you want.
- Size
Long rollers, which are around 36-inches are a good start if you’re looking to foam roll for back pain as these can even be placed perpendicular to your spine. They allow for full-body relief but might be a little difficult to travel with. Those around 24-inches will also help, but they don’t cover your entire back. On the flipside, they are portable and you can stash them in your gym bag or suitcase.
Also, research about foam rollers on online platforms and go through customer ratings and reviews about the same to make the right choice. After you’ve bought your foam rolling tool, let’s learn how you can use it to bring relief for backache.
How To Use A Foam Roller For Back Pain
Step 1:
Lie down with the foam roller at a 90° angle underneath your upper back and around your shoulder blades.
Step 2: With your core strength come up to a bridge position with your feet on the floor.
Step 3: Slowly move up and down the roller and take your time at target areas where you need the most relief. You can cover your whole back with this foam rolling technique.
Continue for 30 seconds.
What Are The Benefits Of Using A Foam Roller For Back Pain?
- Loosens up muscles and ensures injury prevention during your exercise routine or physical movement.
- Helps relieve muscle knots, kinks, or acute muscle soreness in the lumbar spine due to running or other forms of exercise
- Reduces the feelings of soreness and swelling after a workout or run and allows blood circulation in affected areas. It also helps relieve knots, kinks, or acute muscle soreness
- Provides full muscle relaxation and increases your scope of fitness recovery after injuries or a high intensity exercise session.
- Stretches muscles and increases flexibility and general mobility, allowing wider range of motion and movement.
- Textured foam rollers penetrate deeply into the sore muscles or tissues and massage them for effective and deep pain relief.
Infographic: Foam Rollers Maintenance And Care
Foam rollers are the best in town when it comes to muscle recovery. While they are designed to be durable, keeping a few things in mind may help you keep them in top shape. Check out the infographic below to learn more about the maintenance and care tips to prolong the life of your foam roller.
Illustration: The Bridal Box Design Team
The Bottom Line
Whether you have sore muscles sitting in front of the screen for long hours, gearing up for some athletic activities, or enjoying massages, you should invest in the best foam rollers. They are the ultimate cure for all backaches and stiff necks. You can get rid of stiff backs in the comfort of your home. These rollers help release tension from your back muscles and relieve pain and discomfort. While using these rollers, take your time and focus on the target areas where you need the most relief. The rollers also increase blood circulation and help in speedy recovery from injuries. For example, the Hyperice Vyper Go – Portable Vibrating Fitness Roller is powered by vibration technology to relax and rejuvenate the muscles, while the unique grid pattern of the TriggerPoint Grid 2.0 Foam Roller aids in muscle relief through targeted and deep tissue massage. The OPTP PRO-Roller Super Soft Density Foam Roller comes with three distinct textures to aid targeted massage in different areas of the body. The foam rollers reviewed above are lightweight, portable, and suitable for beginners. Consider the density, surface texture, and size of the best foam rollers.
Frequently Asked Questions
Are foam rollers good for back pain?
Yes, foam rollers are an effective and convenient way to release tight muscles and provide relief to sore ones. Using a roller before and after workouts or simply at a designated time everyday can help increase blood flow, reduce chances of injury, and speed up recovery.
Are foam rollers good for lower back pain?
It is advised to not use a foam roller directly on the lower back, as this can cause some damage. You can go up to the ribcage and you should be careful when it comes to the lower back. Foam rolling on the hip area and the glutes can help relieve lower backache.
Is it bad to foam roll every day?
No, but you should make sure that you’re not vigorously foam rolling everyday, as this can harm your muscles and tissues. A few minutes everyday can help relieve sore and tight muscles and increase blood flow. A helpful tip is to foam roll as a warm up before exercise or as a cool down afterwards. Anywhere between 5-15 minutes of foam rolling will be beneficial.
Are bumpy foam rollers better?
Textured or foam rollers with spiked bumps relieve your trigger points by digging in and releasing muscle knots. These rollers are meant for a targeted massage.
Do chiropractors recommend foam rollers?
Yes, foam rollers help in chiropractic treatments. Chiropractors recommend them for self-massage to enhance blood circulation and relieve the pressure on your muscles.
Do trigger point foam rollers work?
Yes, trigger point foam rollers help in tightening your muscles while releasing knots and tension.
Is foam rolling good for injuries?
Yes, foam rolling alleviates pain, especially in the muscles. It relieves soreness and improves performance.
Is foam rolling better than stretching?
Yes, foam rolling is better than stretching. Rolling increases flexibility without reducing your muscle strength. The process may also be used in warm-up exercises.
How often should I use a foam roller?
Use a foam roller two to three times a week for the best results.
Why Trust StyleCraze?
We have compiled this list of the best foam rollers after carefully going through multiple site comparisons, customer testimionials, and expert reviews. These foam rollers are affordable, flexible, firm yet comfortable enough to help ease the tension in your back muscles, relieving you of the associated pain and discomfort. These also aid in speedy recovery from any sustained sprains or injuries. So, go ahead and choose the one that seems the most suitable for you and your back.
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