AJ here with Stronglife Physiotherapy Do you get stiff and painful in your upper back? Or do you feel hunched forward with bad posture? Or do you have a desk job that causes upper back aches and muscle spasms? If any of these things apply to you, then keep watching! I’m going to show you a great way to get relief and improve your posture. Allow me to introduce you to your spine’s new best friend: the foam roller! Foam rolling is a great way to ease upper back pain, work through muscle spasms, reverse poor posture and even crack your own back. It can also help with neck pain, because stiffness and poor posture in the upper back can increase strain on the neck. Foam rollers usually cost $20-$40 You can get them on Amazon, Target and Walmart both have them. Usually sporting goods stores have them. You can get one here at Stronglife or your local gym may have one for you to use. There are lots of different foam rollers out there You want one that is nice and dense. Softer ones are available and they may be a little bit more comfortable. But they’re usually not as effective and not as durable. My favorite is the black OPTP foam roller which is nice and dense and very durable. For a lot of people, me included, foam rolling feels great Some people find that it’s a little intense and uncomfortable. But the more often you do it the more your body will get accustomed to it and the better it will feel. If you’re having a lot of pain with foam rolling, you should ease up and maybe hold off for a little while. If you have neck pain, make sure to support your head and neck as I show you in the video. Now clear off some space on the ground, and let’s get rolling! Start by getting on the foam roller with it aligned perpendicular to you spine. Cradle the back of your head in your hands for neck support and keep your head and neck in a neutral position. Lift your hips off the ground and slowly roll up and down your mid and upper back 10-20 times Try to keep your back relaxed as you roll and don’t curl your spine forward. Avoid rolling your low back and neck. You may notice that some areas feel more tight and tender than others. You can hold pressure over these spots for 1 or 2 minutes to get them to ease up. After rolling 10-20 times position the roller in your mid back or at the point of greatest curvature. Drop your hips and just relax in this position, allowing your spine to bend backwards. Hold for about 60 seconds while you take some deep breaths. This will help reverse the forward curve and allow you to straighten your spine a lot easier when you are sitting or standing. Foam rolling is great to do several times a week or even multiple times a day. Immediately afterwards you’ll notice it’s easier to straighten up your spine and you’ll feel a lot looser. It’s also a great way to crack your own back, many times you’ll feel several pops and cracks as you go. It’s a great tool to have around to keep your back feeling good! I hope this has been helpful, thank you for watching! Don’t forget to subscribe have a great day! And stay strong!