Learn how to use a foam roller for back pain relief in this short 12 minute follow-along session. This is not a workout, but a step by step foam rolling routine designed to help reduce back tension and ease discomfort in the upper, mid and lower back. If you’re unsure how to safely foam roll your back, this video will show you how to position your body, how to control the pressure and how to move slowly and effectively to release tight muscles. This routine can help if you: - Experience back tightness or mild back pain - Sit for long hours or work at a desk - Feel stiff from poor posture - Need a simple recovery session instead of a workout Important tips covered in the video: - Move slowly and breathe steadily - Avoid rolling directly on the spine - Stay within a comfortable range of pressure - Stop if you feel sharp or unusual pain The foam roller I’m using is 90 x 15 cm, but most standard foam rollers will work well. All you need is a foam roller and 12 quiet minutes to give your back some focused care and relief.