Foam rollers are one of the best tools I’ve discovered to ease back and neck pain. They are made of dense foam, are 36” long, have a 6” diameter and cost around $30. They can be purchased at sporting goods stores or online. The white ones are softer and more comfortable for some people. The black ones are made from a denser foam and are much harder. Foam rollers are worth every penny because of the pain relief they provide.
If I were teaching you how to use the foam roller, the first thing I would have you do is to sit on one end of it long-ways and lay back so your head and neck are supported and the roller is beneath your spine. Put your arms out to your sides and roll slowly from side to side. Bend your arms and try to touch your elbows to the floor. You'll feel knots in between your shoulder blades. Now reach your arms over your head and just stretch. Next I’d have you sit on it the other direction and put your hands on the floor behind you and roll backwards and forwards, targeting your glutes, hamstrings and low back. We’d find the places where you carry your stress and discover knots you didn’t know you had. Doing this can quickly alleviate pain from tight muscles and trigger points which are the cause of most pain. There is alot of different ways to use it and the next time you visit me I will be more than happy to show you !! : )