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A foam roller back massage is a self-massage technique using a foam roller to relieve muscle tension, improve flexibility, and reduce discomfort in the muscles of the back. - Maintain controlled movements and avoid excessive pressure, especially if you're new to foam rolling. - If you experience severe pain or discomfort, stop the exercise immediately and consult with a healthcare professional. - Ensure the surface where you're using the foam roller is clean and free of debris to protect the foam roller and maintain hygiene. A foam roller back massage can be a beneficial part of your stretching and self-care routine. It helps release muscle tension and promote relaxation in the back muscles.
Sit with knees bent, place foam roller horizontally behind you.
Gently lie back with foam roller below your shoulder blades.
Lift your hips off the ground and roll up and down your upper to middle back.
Spend extra time on areas of tension.
