Is it Safe to Use a Foam Roller on Your Back?
Key insights: 60-second read
- Foam rolling your spine is generally safe when done correctly - but there's nuance around technique, pressure, and which areas to target.
- The goal isn't to roll over the bony spinous processes - it's to mobilise the muscles and joints alongside the spine.
- Thoracic spine responds well to foam rolling; lumbar spine requires more caution - due to different biomechanics and lack of rib support.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
Foam rolling has become a common practice for many people wanting to improve mobility and optimise their exercise experience. Because of this, there are infinite foam rollers to choose from - different sizes, different shapes, different densities, some that vibrate, some that heat up, etc.
However, despite how commonplace foam rolling has become, there is still a little conjecture surrounding how safe it might actually be for certain parts of the body - especially the back. In my role as a Physiotherapist, I do get asked one important question quite a bit: "Is it safe to use a foam roller on your spine?"
So with that in mind, I thought I'd use this very question to inspire the video below. Interestingly, I thought I'd also look around YouTube to get a sense of how others were tackling this question, and it's fair to say I was surprised. What feels like a very simple and basic question to answer for me is apparently more complicated than (I would argue) it needs to be.
The video below isn't here to dissect other people's opinions or clinical advice, but it's my attempt at giving a considered, well-rounded take on whether foam rolling is safe for your back. I just want to give that little dose of perspective that I've come to understand over the last 20 years as a Physio, and highlight what I think can be easily missed by those around me.
On this page
Video: Is Foam Rolling Your Spine Safe?
Common Concerns About Foam Rolling the Spine
When people ask about foam rolling their spine, several concerns typically come up:
- Pressure on the bony vertebrae: Will rolling directly over the spinous processes cause damage?
- Thoracic vs lumbar spine: Is it safe to roll both areas, or should one be avoided?
- Forcing extension: Does foam rolling push your back into too much extension?
- Existing conditions: What if you have osteoporosis, arthritis, or a herniated disc?
These are all valid questions. The answer, as with many things in physiotherapy, is: it depends. It depends on your technique, your individual anatomy, and any pre-existing conditions you may have.
Thoracic Spine vs Lumbar Spine: Different Rules
A key distinction that often gets missed is the difference between the thoracic spine (upper and mid-back) and the lumbar spine (lower back).
Thoracic Spine: This area is designed for mobility. It's attached to your rib cage, which provides stability and support. Foam rolling the thoracic spine can be very beneficial for improving extension, reducing stiffness, and counteracting the effects of prolonged sitting. The ribs help distribute pressure and protect the underlying structures.
Lumbar Spine: This area is designed for stability. It has no rib cage for protection, and the vertebrae are larger to bear more weight. Foam rolling directly on the lumbar spine requires more caution. Aggressive rolling over the lumbar vertebrae can be uncomfortable and potentially problematic, especially if you have an existing disc issue.
My general approach: thoracic spine - yes, with good technique. Lumbar spine - be more targeted and gentle, focusing on the muscles alongside the spine rather than the vertebrae themselves.
Proper Foam Rolling Technique for the Back
If you're going to foam roll your back, here's how to do it safely and effectively:
- Position the roller horizontally: Place it under your upper back (thoracic region), not your lower back.
- Support your head: Place your hands behind your head or cross your arms over your chest to support your neck.
- Lift your hips: Engage your glutes and core to lift your hips slightly off the ground. This gives you control over how much pressure you apply.
- Roll slowly: Gently roll up and down a small section of your spine, stopping on any areas that feel particularly tight.
- Avoid rolling over the spinous processes: Focus on the muscles alongside the spine, not the bony midline.
- Breathe: Deep breathing helps relax the muscles and makes the release more effective.
For the lumbar spine, consider using a lacrosse ball or peanut ball to target specific tight spots alongside the vertebrae rather than rolling broadly.
Alternatives to Foam Rolling the Spine
If you're uncomfortable with foam rolling your back, or if you have specific conditions that make it inadvisable, there are excellent alternatives:
- Lacrosse ball: Placed alongside the spine, it provides more targeted pressure to specific joints and muscles.
- Peanut massage ball: Two balls connected, designed to sit on either side of the spine, mobilising the muscles without pressing on the vertebrae.
- Mobility exercises: Cat-cow, thoracic rotations, and extension exercises can improve spinal mobility without any equipment.
- Professional treatment: A physiotherapist can provide hands-on mobilisation that's specific to your needs.
Helpful Equipment For This Video
- Foam Roller - for general back mobility work
- Lacrosse Ball - for targeted pressure alongside the spine
- Peanut Massage Ball - ideal for mobilising both sides of the spine simultaneously
** Please note the above are Affiliate Links from which I may earn a small commission upon purchase at no added expense to you.
If you genuinely found this video helpful, please consider leaving a SUPER THANKS donation on the video.
Also, please consider subscribing to the Your Wellness Nerd channel for more helpful information.
- Grant
Frequently Asked Questions
Can foam rolling damage your spine?
When done correctly, foam rolling the back is generally safe. However, aggressive rolling directly over the bony spinous processes, especially in the lumbar spine, can be uncomfortable and potentially problematic. The key is to focus on the muscles alongside the spine, use controlled movements, and listen to your body. If you have specific spinal conditions, consult a physio first.
Is it safe to foam roll your lower back?
The lumbar spine requires more caution than the thoracic spine. It lacks the protective structure of the rib cage and is designed more for stability than mobility. If you do roll your lower back, use a softer roller, avoid rolling directly over the vertebrae, and focus on the muscles to the sides. Many people prefer using a lacrosse ball or peanut ball for more targeted release in this area.
What should I do if foam rolling my back hurts?
First, distinguish between "good" discomfort (tight muscles releasing) and sharp or alarming pain. If it's the latter, stop immediately. You may be using too much pressure, rolling over a bony area, or have an underlying issue that needs attention. Try using a softer roller, reducing pressure, or switching to a lacrosse ball for more targeted work. If pain persists, consult a physiotherapist.
One key insight
"The goal isn't to roll over the bony spinous processes - it's to mobilise the muscles and joints alongside the spine. Thoracic spine responds well to foam rolling; lumbar spine requires more targeted, gentle work."
Need Personalised Advice for Your Back?
If you'd like help uncovering the underlying cause of your back dysfunction, consider booking in an online Telehealth consultation with Grant. Learn more about our back pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with your back pain or any other persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
If this resonated with you, you may also find these interesting: