What Is a Foam Roller?

When the body lies on a foam roller, it pushes against the body and provides resistance. When you roll up and down on the foam roller, you experience a kind of pressure-facilitated massage. As a result foam rolling exercises are quickly becoming an alternative to expensive massage therapies.

The Health Benefits of Foam Rolling

Also called self myofascial release, foam roller exercises are a form of massaging that aids in muscle recovery, release muscle tightness or trigger points. Here are a few of the health benefits of foam rolling:

Improved range of motion

Stretching has been used for years as the primary method for improving flexibility. A 2013 study published in the International Journal of Sports Physical Therapy stated that using a foam roller improved range of motion and muscle length performance¹.

Reduced stress

According to a 2014 study published in the Journal of Physical Science Therapy, foam rolling was associated with lower levels of cortisol levels², otherwise known as the stress hormone (read more about cortisol in my article about the 10 warning signs of high cortisol levels.

Reduced muscle soreness

There’s no need to try to wait out muscle soreness. A 2014 study published in the Journal of Medicine and Science in Sports and Exercise found that foam rolling prevented muscle soreness while also improving muscle activation, vertical jump height, and range of motion³.

Improved circulation

Proper circulation is important because the blood carries oxygen and other nutrients needed for proper health. Decreased blood flow can result in muscle numbness and impaired cognitive function. By messaging your muscles with a foam roller you can increase your blood circulation.

Injury prevention

Taking precautionary measure to prevent muscle tightness can help you stay healthy. Regular foam rolling and stretching help keep your muscles loose and prevent an overuse injury.

Foam Roller Exercises for Back Pain and Sciatic Pain

Pain in one area of the body may be caused by a condition or tightness that is located in a completely different part of your body.

According to The National Academy of Sports Medicine, it’s important to address all major muscle groups in the legs when dealing with sciatica or back pain. Foam roller exercises can alleviate sciatica and back pain by loosening up the muscles that surround the area. Therefore, rolling the muscles that make up the hip flexors, the glutes, and the calves can reduce the amount of tension in the low back⁴.

Glutes (Piriformis Foam Roller Exercise)

The piriformis is a small muscle of the hip near the glutes. An inflamed piriformis muscle can be the cause of sciatica pain as the sciatic nerve runs below the piriformis muscle and in some cases it goes above or even through it. This exercise targets your glutes as well as your piriformis and it can relax them.

To roll out the glutes, sit on the floor with your feet on the floor and knees bent. Cross your left leg to the other side so that your ankle is pressed up against your right thigh. Lean to the right so that the only part of your body touching the foam roller is your right glute.