<p>Foam rollers are seen as an effective way of massaging deep tissues within specific areas of the body, without having to pay for the service of an expert masseuse/masseur. Foam rolling helps release tension in the muscles, aid myofascial release, relieve muscle soreness, and improve flexibility and range of motion.<p>
<p>Using a foam roller after exercise can help to reduce delayed onset of muscle soreness (DOMS). It can also help increase short-term flexibility. Therefore, foam rolling can be useful during intense periods of exercise.<p>
You can foam roll every day as long as your body feels good and you're not experiencing any acute pain. It is recommended that you foam roll 3-5 times a week for around 10 minutes. Start by completing 30-60 seconds of rolling for each muscle. You can increase up to 90 seconds over time. Remember, the more often you foam roll, the less painful it's going to be and the more benefits you will reap.
Foam rolling can be a painful experience, particularly in the early stages of using your foam roller as you get used to the procedure. However, the pain that you experience from foam rolling is more likely be as a result of compression, as opposed to the actual rolling itself.
As you apply pressure to tightened areas of the body, the pain receptors in this area react, hence the pain. If you continue to experience pain when foam rolling, you may want to consider changing your foam rolling technique. Alternatively, relive the amount of pressure you apply when completing sessions.
The best evidence for the management of back pain from a healthcare professional is exercise. Foam rollers can be useful in relieving delayed onset of muscle soreness. But there are a few tips to consider if you are thinking about using a foam roller for your back. Firstly, if your pain is being caused by a spine or back condition, it is important to ensure that foam rolling wouldn't aggravate the issue. Speak to a medical professional for clarification on this matter.