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Foam roller back

Looking for foam roller exercises for your back? Get an overview here.

Looking for foam roller exercises for your back? Get an overview here.

Myofascial self-massage using the foam roller on the back is a real classic! The back roller lets you easily do exercises as you wish for welcome relaxation – no matter whether after sport or due to everyday stress. No need to worry: the foam roller can also be used along the spine. Should this feel uncomfortable however, opt for the BLACKROLL® TWIN instead – this back roller is gentler form of foam roller on your spine. The DUOBALL can also be used here for more intensive treatment of the back muscles thanks to its curvature. It's up to you which foam roller you choose for your back exercises.

Upper Back Massage

Place the BLACKROLL under your thoracic spine. Stand up with your legs. Clasp your hands behind your head. Slowly roll from your neck to your lumbar spine.
Product
Seconds
60
Body part
Upper Back
Training Goals
Recovery, Mobility

Upper Back Massage

Place the TWIN under your thoracic spine. Straighten your legs. Clasp your hands behind your head. Slowly roll the upper part of your back.
Product
Sets / Seconds
1 / 60
Body part
Upper Back
Training Goals
Recovery, Mobility

Lower Back Massage

Place the BLACKROLL under your lower back. Stand up with your legs. Support yourself on your arms. Slowly roll down from the thoracic spine to the hips.
Product
Seconds
60
Body part
Lower back
Training Goals
Recovery, Mobility

Lower Back Massage

Place the TWIN under your lower back. Stand up with your legs. Support yourself on your forearms. Slowly roll out your lower back.
Product
Sets / Seconds
1 / 60
Body part
Lower back
Training Goals
Recovery, Mobility

Exercise routines for the back

Of course, you can perform the back exercises using the foam roller at any time for fast-acting relaxation. However, should you still find yourself suffering from back pain after using the roller, we recommend a more comprehensive workout. This is because the pain does not always originate in the area where it's felt. Discover our routines for the back.

Back pain exercises
Duration
34 Min
Exercises
10
Difficulty
Beginner
Exercises for good posture
Duration
30 Min
Exercises
7
Difficulty
Beginner
More inner balance through muscle stretching exercises
Duration
38 Min
Exercises
5
Difficulty
Beginner
Anti-stress exercises for the workplace
Duration
10 Min
Exercises
3
Difficulty
Beginner
Lumbago exercises
Duration
25 Min
Exercises
7
Difficulty
Beginner

Product recommendations for foam roller back exercises

Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+5

The mother of all foam rollers

Standard

from
€29.90
With cutout

Black
Black/Green

Quite hollow - but only to spare your spine

Twin

from
€39.90
12 cm

Like a massage with two fists. Hallelujah!

Duoball 12

€24.90
Get 10% discount on your next order

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers