How foam rolling can relieve postpartum back pain
- drkelsydemelo
- Aug 8
- 5 min read
Postpartum back pain is a common issue for many new moms, and it can turn into a never-ending struggle if it goes unaddressed. Fortunately, there are ways to relieve tension, release muscle tightness, and improve mobility—one of which is foam rolling. In this post, we’ll cover:
✅ how foam rolling works in the body
✅ how to select the right foam roller
✅ actionable tips for both upper and lower body relief
What Foam Rolling Does in the Body
Foam rolling involves using a foam roller to apply pressure to specific muscle groups. This pressure helps improve blood flow to the area, induce healing and improve range of motion.
For postpartum women, this can be incredibly helpful in addressing the aches and pains associated with pregnancy, birth and breastfeeding!
Relieves muscle tightness: After childbirth, your body may experience muscle imbalances due to shifts in posture, breastfeeding positions, and carrying your baby. Foam rolling helps relax tight muscles and improves flexibility.
Increases blood flow: By promoting circulation, foam rolling can speed up recovery, reduce inflammation, and alleviate discomfort.
Promotes relaxation: Releasing muscle tension also signals your nervous system to relax, helping you manage stress and pain.
How to Select the Right Foam Roller
When choosing a foam roller, there are several factors to consider, especially after childbirth. Here are the main types:
Soft Foam Rollers (Low Density):
Best for beginners or if you feel extreme muscle soreness + tenderness.
Softer foam rollers would be considered "low intensity" options, like the white and blue rollers above.
These are best used for less "thick" areas of the body like the upper back.
Firm Foam Rollers (Medium Density):
Best for more advanced use or deeper muscle tension.
These provide a firmer "medium intensity" - the camo foam roller in the photo above is hollow with a plastic inner piece for increased pressure. It also has ridges and bumps that provide more intensity than a standard soft roller.
These medium intensity foam rollers might be very intense on an area like the upper back, but low intensity on a thicker area of the body like the glutes.
Textured Foam Rollers:
Best for targeting deeper muscle layers and providing an intense pressure.
Rollers like the pink one in the photo above have large spikes and bumps to provide an intense pressure. They can be effective but might be too much if you're very sore, so it’s good to proceed with caution.
These rollers are best used on more meaty areas of the body like the quads and glutes.
Tip: Choose a roller that feels comfortable for your body. If you’re unsure, start with a softer roller and gradually work your way up to a firmer one.
The How-to Guide
Before jumping into specific techniques, here's what you need to know:
Flooring Makes a Difference:
The type of surface you're rolling on significantly impacts the intensity of your foam rolling session.
A firmer surface like wood or tile will provide MORE intensity and pressure.
A softer surface like carpet or a rug, the foam roller will sink in more, reducing the pressure.
Tip: If you're using a softer foam roller and need more intensity, consider rolling on a hard flooring. If you're using a spikey intense foam roller and you need less pressure, you can try rolling on a carpet to decrease pressure.
Move Slowly and Breathe:
Foam rolling should never be rushed - rushing makes it ineffective!
Gently roll over the targeted area, pausing on any particularly tight spots for 20–30 seconds.
Remember to breathe deeply - the key to foam rolling is RELAXING!
Use Body Weight for Pressure:
Position your body so that your own weight creates the pressure needed to release tension. Avoid using excessive force, which can result in muscle soreness.
Don’t Roll Over Joints or Bones:
Focus on the muscle groups, not over joints (like your knees or spine). Rolling over bones can cause discomfort or injury.
Frequency:
Aim to foam roll at least 3–4 times a week. If you experience muscle soreness or stiffness, you may need to roll more often for a few days until the tension is released.
You can foam roll before or after a workout, either is acceptable and safe.
How-to Guide:
Begin by sitting or lying down with the foam roller positioned under the area you want to target.
Slowly roll back and forth, using your body weight to control the pressure.
Hold on any knots or tight spots, applying consistent pressure for 20–30 seconds.
Keep your core engaged to stabilize your body and avoid unnecessary strain.
Upper Body Foam Rolling
Foam rolling the upper body can help relieve neck pain, upper back pain, lower back pain and even headaches postpartum. The major areas of the body you should be covering with an upper body foam rolling session are:
Upper Back / Rhomboid muscles
Latissimus Dorsi muscles
Chest and Pectorals
Lower Body Foam Rolling
After giving birth, it’s important to address tension in the lower body, especially in the hips, glutes, and legs. Foam rolling the lower body can help improve: lower back pain, hip + pelvic pain and core dysfunction. Here are key areas to target:
Glutes
Hip Flexors:
Quadriceps
Hamstrings
Calves
*Special note on the calves; your core + pelvic floor use information from your ankles and feet to function properly! Foam rolling your calves can absolutely improve pelvic floor + core dysfunction!!
This 5 minute tutorial on lower body foam rolling will show you how!
"You shouldn't foam roll your lower back directly" - Truth or Myth?
I get asked the question ALL the time about whether or not it's safe to foam roll your lower back directly. Clinical guidelines advise against rolling on the spine directly for obvious reasons (in addition to it feeling 😵💫).
The thought process is that your lower back should be STABLE (after all it's part of your core!) and foam rolling the lower back could "loosen" it. The fascia in your body (a connective tissue that keeps all our insides together) has been shown to have the tensile strength of kevlar (the stuff that makes bulletproof vests) - aka even the spikiest of foam rollers probably isn't going to "loosen" anything.
My advice? If foam rolling your lower back feels good, go for it! But don't forget to prioritize the advice above AND core strengthening exercises to stabilize the lower back.
Final Thoughts
Always listen to your body, and remember that progress may take time. If you experience any pain or discomfort while foam rolling, it’s a good idea to consult a healthcare professional, especially if you're postpartum.
Start slow, stay consistent, and soon you'll feel the difference!
💡 Want expert guidance on getting rid of postpartum back pain for good?Foam rolling is just one piece of the puzzle. In my 1:1 postpartum coaching program, we’ll create a personalized plan that addresses your unique body, strengthens your core, and helps you feel strong and pain-free again—without spending hours in the gym.
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