Stop the Back Pain | Rolling Foam Tubes and Exercises to Get You Started

If you have back pain, you do not need to feel alone. Back pain is one of the most common forms of body pain. By finding out how you can relieve the pain, you can return to an active lifestyle.

When you are in pain, the obvious solution seems to be to move as little as possible. It hurts, and most of all, you don’t want to make it worse and hope to regain strength. We should note that, if you’re constantly in pain you need visit a doctor or Brisbane physiotherapists for medical treatment.

However, the fact is that some of the best ways to control and limit back pain are to keep the body moving and active – every day. Even if you feel uncomfortable at first, it’s worth it.

Movements make you less rigid, keep your muscles healthy, and contribute to the healing process. You can relieve your back pain through some gentle back exercises and activities.

Obtaining great helpers like rolling foam tubes for back pain can get your life back in motion and stop you from being hindered by back pain. Ideally, it should be used for some of the fantastic exercises that we will mention down below as well as some usual activities that we sadly tend to neglect.

Some simple activities to get you back on track


Low-intensity aerobic exercise, such as walking, has been shown to relieve pain in the lower back. This type of activity is not only simple, but it is also easy to bake into everyday life.

For example, you can walk to work or business or around your favorite park. If you are that lucky to live by some beautiful coastline then this is your opportunity to use the best of it.

Walking aids the stimulation of muscles that hold the body upright and also improves the balance of the spine.


If you sit still for extended periods, for example, at work, the lower part of the spine (lumbar spine) is exposed to stress and can start to hurt.

Relieve the adverse effects by taking a break at regular intervals. You can ideally lay down if there is proper space to do so, but if not, you can also get up and walk around..


The spine is designed to move, and therefore the pain can be aggravated when we avoid moving. Try some simple stretching exercises to relieve back pain and improve mobility.

Remember to move slowly, avoid pursuing movements that hurt and do the exercises on a stable and level surface.

Did You Know This?

Your spine is S-shaped and acts as a shock absorber for the head as you walk and run. It consists of 33 bones called the vertebrae.

Suggestions for Exercises

Back Flex

  • Lie on your back and pull both knees up to your chest
  • Bend your head forward to a position that will make you feel comfortable stretching your neck
  • Hold for 20-30 seconds
  • Repeat 5-10 times


Knees to Chest

  • Lie on your back with bent knees and with both heels flat against the floor
  • Put both hands in one knee fold and pull the knee as close to the chest as possible
  • Hold the position for 20-30 seconds, repeat with the other leg
  • Repeat 5-10 times per leg


Swimming can be an excellent form of exercise when you have back pain because neither the spine nor the back is stressed by the water carrying the entire body.

However, you must get advice and tips on appropriate technology as some swimming tags can strain both your back and neck.

Strengthen Your Core Muscles

By strengthening core muscles around the torso, abdomen, back, and pelvis, you can relieve pain in the lower back, increase body stability and balance. All exercises that involve using your abdominal and back muscles at the same time are counted as training of the core muscles.

A workout that exercises the deep abdominal muscles can relieve back pain as it strengthens the muscles that support the spine.

Another Great and Easy Exercise to Do at Home

  • Lie on your back with a thin pillow or book under your head
  • Bend at the knees, allow the soles of the feet to rest flat against the floor with about a hip-width between the feet
  • Relax your upper body and lower your chin to your chest
  • Exhale while contracting the muscles of the pelvis and lower abdomen
  • Don’t exercise too much, it’s about the gentle contraction of the muscles
  • Hold the position for 5-10 slow breaths and relax
  • Repeat 5 times

In Conclusion

Back pain is arguably the most present pain that affects adults in various working conditions. However, you do not have to be old and at work to experience it as more and more younger people report having this unfortunate condition.

Remember that as we mentioned before, your spine is designed to move as much as it can, so keeping it stationary is a sure way to get some problems in the future.

Always consult your doctor/nurse before beginning with any new type of exercise that you think will work just fine. If you experience a sudden or cutting pain during practice, stop the training immediately and contact your health care provider.