top of page

How to Foam Roll Your Upper Back

Do you struggle with upper back stiffness? Do you sit at a desk all day with bad posture? Are you a new mom who is constantly holding and feeding your baby? Or do you love getting your upper back adjusted? Then we have an exercise for you!

Foam rolling has it’s place in the world. It is not the solution to every problem, but it is a great tool to keep up with your mobility. Let’s learn how to foam roll your upper back today!

1. Lay on the ground with your knees bent and your feet flat on the floor

2. Grab your foam roller and place it behind your upper back, about where a bra line would be on a female

3. Place your hands behind your head, so you are supporting your neck. This also helps to move your shoulder blades out of the way.

4. Allow the back to arch over the foam roller

5. Roll perpendicular to the foam roller using your legs

6. If you have one spot that tends to be stiffer than the others, hang out in that region for a little bit. Approximately 10-15 seconds.

7. And repeat! It only takes 30-90 seconds to roll out your upper back.

Foam rollers are $5 - $20 and the money is worth spending! Grab your foam roller today and see the difference it makes in your upper back pain!

For more chiropractic tips and tricks like this, head over to our website at

2 views0 comments

Recent Posts

See All


bottom of page