Discover the Incredible Benefits of Rolling Massagers for Your Back

Wouldn’t it be nice to have a massage therapist with you whenever and wherever you or your patients felt muscle pain? Thanks to self-massage tools such as foam rollers, massage rollers, and versatile options like the T3 Massager, finding relief is easier than ever.

Clinicians have encouraged their patients to use massage rollers for years for a number of reasons. Not only are they portable, convenient and inexpensive, but they really work!Self‐myofascial release (SMR) is a popular intervention used by both rehabilitation and fitness professionals to enhance myofascial mobility. Common SMR tools include the foam roll and various types of roller massagers.

What is a Rolling Massager?

A massage roller is a tool used for self-myofascial release (SMR), a technique that helps relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. A foam roller is usually cylinder-shaped and made of dense foam. They're often about six inches in diameter and a foot or two long. Foam rollers are available in varying degrees of firmness. Most foam rollers have a smooth surface. When you press muscles and fascia (fibrous connective tissue) against a foam roller, you're loosening those tissues, releasing tension, and easing pain.

Benefits of Using a Rolling Massager

Increased Flexibility and Range of Motion

Foam rollers are known to help reduce muscle and tissue soreness and tension. They also help increase flexibility, especially when used as a warm-up before exercise.

SMR with a foam roll or roller massager appears to have short‐term effects on increasing joint ROM without negatively affecting muscle performance and may help attenuate decrements in muscle performance and DOMS after intense exercise. Researchers found evidence from one small study of 11 adolescent athletes that a combination of foam rolling and static stretching was most effective for increasing range of motion. This was compared to static stretching or foam rolling alone. More research is needed among a larger, more diverse group of people to fully understand the connection to foam rolling and range of motion.

When it comes to increasing range of motion, roller massagers initiate neural mechanisms and warmth. Next, an increase in afferent input inhibits spinal excitability, which regulates muscle activation.

Reduced Pain and Muscle Soreness

The research-proven outcomes that most clinicians and patients expect from massage rolling are increased flexibility and reduced pain/muscle soreness. As for pain relief, Dr. Behm has concluded that this outcome could be due to delaying C-fiber and A-delta thresholds.

One small study of eight male participants found evidence that foam rolling after exercise may help reduce delayed-onset muscle soreness. In the study, physically active men foam rolled for 20 minutes immediately after exercise in addition to 24 and 48 hours after exercising. These participants saw a decrease in their delayed-onset muscle soreness when compared to exercising without foam rolling. They also performed physical exercises better than those who didn’t foam roll. More research is needed in a larger, more diverse group of people to confirm how foam rolling affects muscle pain.

SMR may be effective for easing pain in the body. It may help ease tension in the back, too. It’s important to take care when using a foam roller on the back, however. It’s easy to strain or injure your back further. To use your foam roller for lower back pain, turn your foam roller so it’s vertical (in-line with your spine) and slowly roll the roller from side to side, still in line with your spine. Do this as opposed to keeping it horizontal, which can cause you to arch and strain your back. You can also try lying on a foam massage ball or a tennis ball to work out knots in the back.

Improved Neuromuscular Efficiency

A few years back, Dr. Behm started exploring the idea of increased neuromuscular efficiency. Think of it as “neuromuscular rolling” instead of “myofascial rolling.”

Other Potential Benefits

SMR has shown promising results for the treatment of fibromyalgia symptoms. In one study of 66 adults living with fibromyalgia, participants who foam rolled for 20 weeks reported that they felt better and had less pain intensity, fatigue, stiffness, and depression than those who didn’t try SMR techniques. They also reported an increase in their range of motion. While this study is promising, more research is needed to confirm the efficacy of foam rolling for treating fibromyalgia symptoms.
Breaking up tightness in your muscles may help you feel less tense and calmer as a result.

Types of Rolling Massagers

Foam rollers and roller massage bars come in several sizes and foam densities. Commercial foam rolls are typically available in two sizes: standard (6 inch × 36 inch) and half size (6 inch × 18 inches). With foam rolling, the client uses their bodyweight to apply pressure to the soft tissues during the rolling motion.

Roller massage bars also come in many shapes, materials, and sizes. One of the most common is a roller massage bar constructed of a solid plastic cylinder with a dense foam outer covering. The bar is often applied with the upper extremities to the target muscle. Pressure during the rolling action is determined by the force induced by the upper extremities.

Here are some of the different types of foam rollers available online:

Smooth rollers are known for having a smooth, dense foam surface. They are best for people new to foam rolling. They offer even texture and aren’t as intense as a textured roller. This option is less expensive, too.
Textured rollers have ridges and knobs on them. They are used to work deeper into muscles and work out knots and tension.
Foam-covered massage sticks can be used to deeply massage your legs or upper back.
Foam massage balls can be used for targeted muscle areas. For example, to work out knots in shoulders.
Travel foam rollers are ideal for your arms and calves. The small size is optimal if you want to carry your roller to the gym or office.
Vibrating foam rollers use various settings to deeply loosen your muscles and release muscle knots. They can help enhance circulation and flexibility.
Heat and cold foam rollers can be heated or cooled to deepen muscle relaxation and relieve discomfort.

When choosing a foam roller, you’ll also want to take the shape and size into consideration. A shorter roller is more effective for smaller areas like the arms and calves, for example. Shorter rollers are also are more portable if you plan to travel with your roller.

How to Use a Rolling Massager

Using a foam roller is simple: slowly roll the body part you're targeting back and forth along the foam roller. For example, you might lie down with your thighs, glutes, or calves on the roller, then roll back and forth. Or you might try standing up with your back on the roller against a wall - this exercise is especially helpful if you have trouble getting up and down from the floor, Dr.

For each muscle group you want to roll, start with about 30 to 60 seconds and repeat three to five times at least twice a week. If you're new to foam rolling, start simple and soft. "The softer it is, the less painful it's going to be," Dr. Ahmed says.

One of the greatest findings of Dr. Behm’s research turns out to be awesome news for patients; using a roller massager DOES NOT have to be painful, and you don’t need to do it for as long as you think! His data shows that rolling at 4/10 pain is sufficient for range of motion increases, and these increases can be seen with as little as five seconds of rolling. Additionally, he noted that rolling for more than 60 seconds doesn’t add benefit for increasing range of motion or pain reduction, and rolling at 10 minute intervals after a stretching warm up prolongs flexibility gains.

Here are some exercises you can use to relieve pain and tightness in your back, do these exercises three to four times per week, even if your symptoms improve. The key is to prevent or alleviate discomfort before it becomes chronic. If you’re experiencing intense pain, wait until you recover before foam rolling.You can do the exercises on their own or before or after a workout. Make sure you align your body properly on the foam roller and use an exercise mat for cushioning. Use care when coming off the foam roller, and give yourself up to 1 minute to relax before repeating an exercise or moving on to the next.

Upper back: This stretch can help to relieve tension in your upper back and alleviate poor posture that stems from leaning or hunching forward often. It also helps to align your head, neck, and spine. Lie with a foam roller under your spine, supporting your head and tailbone. Bend your knees and place your feet flat on the floor. Spread your arms wide and out to the sides with your palms facing upward. Breathe deeply and relax into this position for up to 1 minute. Repeat 3 times.
Spinal alignment: This exercise aligns your spine and releases muscle knots, tightness, and tension. It promotes excellent posture and is useful for people who sit for extended periods. Avoid going lower than your mid-back, which is where your rib cage ends. Place the roller horizontally across your upper back, right below your shoulder blades. Bend your knees and press your feet firmly into the floor. Interlace your fingers at the base of your skull and lean back. Raise your hips slightly to move the roller up toward your shoulders. Focus on sensitive areas for at least 20 seconds. Work your way up to your shoulders. Then work your way down to your mid-back again. Repeat 4 to 5 times.
Lats (sides of back): This stretch alleviates tension in the area below your underarms. This helps to improve your posture and improve mobility in your upper body. Lie on your right side with the foam roller under your shoulder. Keep your right leg on the floor for support and press your left foot firmly into the floor. Start just below your armpit and gently roll down toward your mid-back. Pause to target any sensitive or sore areas. Continue for up to 1 minute. Then do the opposite side. Repeat 2 to 3 times.
Low back: Lie on your back and position the foam roller so it’s horizontally below your low back. Bend knees and press your feet firmly into the floor. Bend your knees into your chest, placing your hands behind your thighs or on your shins. Gently yield your weight to the right side, raising the left side of your low back off the foam roller. Hold this position a few seconds. Then gently rock to the left side. Continue yielding your weight from side to side for up to 1 minute. Repeat 2 to 3 times.
Core: This exercise strengthens your core, which helps to support posture, stability, and alignment. Lie with a foam roller along your spine, supporting your head and tailbone. Rest your arms alongside your body with your knees bent and your feet pressing into the mat. Engage your core muscles as you press your low back into the foam roller. Lift your right hand and left knee toward the ceiling. Lower back to the starting position. Then do the opposite side. This is 1 repetition. Do 1 to 3 sets of 8 to 16 repetitions.
Gluteus maximus: Relieving tension in your gluteus maximus helps to loosen up stiff legs while supporting the strength and stability of your low back. To support the strength and stability of your low back, focus on relieving tension in your glutes, which also loosens up your legs. Sit on top of the foam roller so that it’s directly under your sitting bones. Place your hands behind your hips for support. Bend your knees and place your feet flat on the floor. Position your right ankle to the outside of your left knee. Place your left hand on your ankle or thigh, and gently lean to the right, feeling a stretch in your glutes. Roll from side to side, focusing on any sensitive areas. Hold each area for up to 30 seconds. Then do the opposite side.

Important Considerations

The biggest concern is rolling over bone, Dr. Ahmed says. Avoid any bony areas like your knees, pelvis, or shoulder blades. You can't "iron out" bones like you can tissue, and it will likely just hurt (and could lead to injury or worsen existing symptoms).
Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first. Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.
Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.

Integrating Rolling Massagers into Your Practice

We recommend keeping a few of these easy-to-clean tools in your clinic for your patients to use before or after their treatment. Even better, you can stock the TheraBand Massage Rollers in your lobby as a part of your clinical retailing program.

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