Movement
•Centr Team
4 foam roller exercises for upper-back release
Oh, foam rollers, is there a more misunderstood piece of recovery equipment?
Somewhere along the way, these innocent-looking cylinders earned a reputation for being tools of torture. But used correctly, a foam roller isn’t an instrument of pain – it’s one of the most powerful tools you can have for daily recovery and long-term mobility.
Foam rollers were designed to iron out the kinks and knots in your muscles and fascia, the connective tissue that holds everything together. When you roll consistently (and intentionally), you could be rewarded with better mobility, reduced muscle stiffness, improved posture, and even faster post-workout recovery. Not bad for a piece of foam, right?
While many people associate foam rolling with the dreaded phrase "no pain, no gain," the truth is, it shouldn't feel like you're punishing your body. Used properly, foam rolling should feel similar to a firm, deep-tissue massage: a little intense at times, but ultimately relieving, and never something that makes you wince or hold your breath.
If your back is feeling tight from sitting too much, lifting heavy, or just everyday stress, you're in the right place. We've pulled together four of our favorite foam roller exercises for upper-back pain straight from Centr’s coached recovery sessions. They're designed to help you move better, feel better, and stay stronger, without adding more pain to your plate.
Ready to roll? Let’s get into it.
Don’t have a foam roller? You can shop one as part of the Centr Recovery Kit or as a standalone piece of gear from shop.centr.com.
The benefits of using a foam roller
Ready to roll? Good call. Adding a foam roller to your recovery toolkit is one of the simplest ways to show your muscles some love – and it pays off in more ways than one. While researchers are still exploring exactly how foam rolling works on a physiological level, the most accepted theory points to its impact on the myofascial tissue – the web of connective tissue that links your muscles, bones, and joints.
Over time, this tissue can get stiff or “sticky,” especially thanks to things like long hours at a desk, repetitive movement patterns, or intense training. That tension limits mobility and creates those all-too-familiar tight spots. Foam rolling helps release that tension, a process known as myofascial release – which may reduce stiffness and improve overall movement quality.
And yes, it might feel a little brutal at first (especially if you’ve never rolled before), but that discomfort is usually a sign you’ve hit a trouble spot. Just remember: there’s a difference between discomfort and pain – listen to your body, not your ego.
Here are just a few of the key benefits of making foam rolling a regular habit:
- Looser muscles and better mobility: Regular foam rolling can help reduce muscle stiffness and improve your range of motion, especially when paired with dynamic stretching and proper warm-ups.
- Less post-workout soreness: Foam rolling after your session can help reduce DOMS (delayed onset muscle soreness), which means less limping down stairs the day after leg day and more time getting back to what you love.
- Faster recovery, better performance: By promoting blood flow and reducing inflammation, foam rolling helps your body recover more efficiently between workouts, so you can train more consistently and effectively.
- DIY massage therapy: Let’s be honest, not all of us have a standing appointment with a sports massage therapist. Foam rolling gives you a low-cost, at-home alternative that can relieve tight spots and release tension on demand.
Still skeptical? Try it consistently for a week or two. Your muscles will thank you for it.
How to use a foam roller
We’ll provide step-by-step instructions for specific exercises below, but here are a few general pointers to help you get the most out of your foam rolling routine:
- Go slow and stay in control. This isn’t a race. Move gradually over the muscle group you’re targeting, giving your body time to respond and release tension. Jerky or rushed movements won’t get the job done – and they might even make things worse.
- Target the tight spots. When you find a knot, pause and gently apply pressure to help the muscle release. It might feel uncomfortable at first (yes, gritting your teeth and muttering a few choice words is perfectly acceptable), but it should never feel sharp or unbearable.
- Adjust the pressure. Foam rolling shouldn’t be a pain contest. Shift your body weight to dial the intensity up or down. If something hurts too much, back off. This is recovery, not punishment.
- Breathe. Deep, steady breathing helps your muscles relax and makes the rolling more effective. If you’re holding your breath, your body is probably too tense to get the full benefit.
- Avoid rolling over bones or joints. Stick to the soft tissue – muscles, fascia, and connective tissue are the target. Rolling directly on your spine, knees, or elbows won’t help, and it can actually do harm.
- Don’t power through pain. If a movement causes sharp discomfort or your instincts are screaming “nope,” stop. Reassess your form, reduce the pressure, or skip that area until you’ve built up more mobility or strength.
- Make it a habit. Like all good things in fitness, consistency is key. Roll regularly to improve mobility, support recovery, and keep your body primed for whatever workouts you’ve got planned.
Should I use my foam roller before or after a workout?
There are actually benefits to both. Foam rolling exercises can be used to release muscle tension and alleviate delayed onset muscle soreness (DOMS) after a tough session, or improve mobility, blood flow, and range of motion before a workout.
Try getting in the habit of rolling before and after exercise to get the most out of your foam roller.
Remember, start slow and gentle with these foam roller exercises for upper back pain. Aim for roughly 60 seconds per exercise.
1. Upper-back roll
Muscles targeted: trapezius (upper-back muscles), rhomboids (between your shoulder blades), and erector spinae (muscles along your spine)
How to do an upper-back roll:
Sit on the floor with your legs bent and feet flat on the ground.
Place the foam roller horizontally under your upper back.
Cross your arms over your chest or support your head with your hands.
Keeping your back straight and core engaged, use your feet to gently push your body so the foam moves up and down your upper back.
Focus on tight spots by pausing and applying more pressure.
2. Lat roll
Muscles targeted: latissimus dorsi (lat muscles), teres major (the muscle that borders your scapula)
How to do a lat roll:
Lie on your left side with the foam roller positioned just below your armpit.
Support your head with your left arm.
Roll slowly back and forth, from just below the armpit to just above the rib cage, using your right hand and feet to control the pressure.
After rolling back and forward twice, gently roll your body forward and backward.
Repeat on the other side.
3. Roller thoracic extension
Muscles targeted: thoracic spine extensors (muscles along the mid-back)
How to do a roller thoracic extension:
Lie on your back and position the foam roller under your mid-back.
Place your hands behind your head for support, but avoid tugging on your neck.
Slowly arch your back over the roller, keeping your lower body steady.
Note that the foam roller shouldn’t move during this exercise.
4. Upper-body side roll
Muscles targeted: trapezius (your trap muscles), rhomboids (the muscles of your upper back just below your neck), latissimus dorsi (the muscles that wrap around your ribs)
How to do an upper-body side roll:
Lie on your back with the foam roller positioned more to the left side of your ribs than the right – a little confusing, we know, so be sure to watch the video.
Roll from your left shoulder to just below your ribs, keeping the pressure mainly on the left side of your body.
Use your feet to control the pressure.
Switch sides.
Your ab roller FAQs
Can foam rolling help relieve back pain?
Foam rolling can absolutely help relieve certain types of back pain, particularly discomfort caused by muscle tightness or poor posture.
By targeting the muscles around the spine (especially in the upper and mid-back), foam rolling can ease tension, improve mobility, and promote blood flow to the area. That said, it's important to roll carefully and avoid putting direct pressure on the lower back itself, where the spine is more vulnerable.
If you have chronic back pain, sharp pain, or a diagnosed condition like a herniated disc, check with a healthcare provider before adding foam rolling into your routine. Done properly, foam rolling can be a safe, effective complement to your broader recovery and mobility work.
Is it safe to foam roll the lower back?
Generally, it’s not recommended to foam roll directly over the lower back.
The lumbar spine doesn’t have the natural bony protection and muscle mass that the upper back (thoracic spine) does, so applying pressure there can put undue stress on the vertebrae and nerves. Instead, focus on rolling the areas surrounding your lower back, your glutes, hip flexors, hamstrings, and even your mid-back.
Tightness in these areas often contributes to lower-back discomfort, and releasing that tension can bring relief without risking injury. If you do feel the need to roll your lower back, do so gently and with the support of a softer foam roller, or better yet, opt for guided mobility work from trusted programs like Centr’s flexibility and recovery sessions.
How often should I foam roll my back?
Consistency is key when it comes to foam rolling. For best results, aim to foam roll your back (and surrounding areas) three to five times a week. That doesn’t mean you need to spend an hour rolling every time, a focused session of 5 to 10 minutes can make a real difference.
You can also incorporate a few minutes of foam rolling into your warm-up to prep your muscles before a workout, or into your cool-down to promote recovery. Pay attention to how your body feels; if you notice tightness building up from daily life or training, rolling more frequently can help. Just remember: foam rolling shouldn’t replace proper strength, mobility, and flexibility training, it’s a powerful tool, but part of a bigger picture.
Should foam rolling hurt?
A little discomfort? Totally normal. Sharp, shooting, or unbearable pain? Big red flag. When you hit a particularly tight spot while foam rolling, it’s common to feel some intensity, think "good pain," like you would experience during a firm massage.
But foam rolling should never cause you to grit your teeth, hold your breath, or wince. If it does, ease off the pressure, modify your position, or switch to a softer roller. Deep, steady breathing while you roll is a good test, if you can't breathe smoothly, you’re pushing too hard.
Remember, the goal is to release tension and support recovery, not to create new injuries. Over time, foam rolling should actually become more comfortable as your tissue health improves.
What type of foam roller is best for back pain?
When it comes to easing back pain, softer, smooth-surface foam rollers are usually the best place to start. Firm or textured rollers can be too intense for the delicate muscles around the spine, especially if you're new to rolling or already dealing with soreness. A medium-density foam roller offers a balance of support and comfort, allowing you to apply pressure without aggravating sensitive areas.
If you find standard rollers too harsh, you can even start with a softer, low-density option before progressing. For experienced rollers who need deeper work around the upper back and lats, a firmer roller or textured surface might be appropriate, but always prioritize control and comfort first. The "best" roller is the one that helps you move better, not one that leaves you wincing.
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