Back pain is one of the most common types of pain experienced in the United States, up there with chronic headaches and knee pain. When you are trying to lose weight, regular back pain can really get in the way of your ability to stay focused and get to the gym. When your back hurts you are more likely to want to take a day off and head back home to ease your back on the couch. However, this is not going to help you in the long run! Losing weight can help to reduce back pain. The more you work out, the less likely you are to experience regular back pain, as well, thanks to muscle development in your back. The trick then is taking care of your back daily so that you can stay more comfortable.

If you are experience back pain, the first thing that you need to do is consult with a doctor. There are many different reasons as to why you may be experiencing back pain, and you don’t want to accidently hurt your back even more by pushing through a bit of pain that needed to be addressed. In some cases, pain medication or treatment from a chiropractor can make a big difference in helping to alleviate pain.

When your back is feeling sore as a result of daily wear and tear and the occasional stiff muscle following a workout or long commute, using a foam roller can really help.

Here is how to use a foam roller to reduce back pain:

• Lay the foam roller on the floor, ideally over a yoga mat or similar surface. You want to be mindful not to place the foam roller on a slippery surface that may cause it to go off track as you are balancing on it.
• Then, lay yourself down on the yoga mat. You should place the foam roller just over your hips, beneath your abdomen.
• Balance your knees in the air by placing your feet firmly on the ground. Then, using your core strength to guide you, move your back up and down along the foam roller.
• The foam roller is going to massage your back, helping to excrete any lactic acid and reduce tension in your muscles.

A basic foam roller will be a few inches in diameter, and about two feet long. There are some foam rollers that have nooks and nodules to help massage the back as you stretch. These tools are great if you are looking for a bit of extra muscular relief.

If you’ve never tried a foam roller before, check in with your doctor before trying it out. You can also ask your personal trainer at the gym to show you exactly how it is done before trying this at home.