Help Alleviate Upper Back and Shoulder Pain with this Foam Rolling Technique
Grab your foam roller and try out this fascia release technique for your lats! This technique can help with shoulder and upper back pain.
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Upper back and shoulder pain is most commonly caused by fascial tightness, poor posture, prolonged sitting, stress, and repetitive movements. When fascia in the chest, shoulders, and upper back becomes restricted, it pulls the shoulders forward and overloads muscles like the traps and rhomboids, leading to stiffness and pain.
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Foam rolling helps upper back and shoulder pain by releasing tight fascia, improving blood flow, and restoring mobility. When fascia becomes stuck together, it limits movement and creates tension. Strategic foam rolling with compression and movement helps unstick the tissue and allows the shoulders and upper back to move more freely and with less pain.
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For shoulder and upper back pain, focus on foam rolling the upper back (thoracic spine), lats, shoulder blade area (rhomboids), and surrounding fascial lines. Releasing these areas helps reduce strain on the neck and shoulders and improves posture and overhead mobility.
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Yes. Foam rolling is extremely effective for shoulder pain caused by poor posture. Slouching and rounded shoulders tighten fascia in the chest and upper back, pulling the shoulders out of alignment. Foam rolling helps reverse postural tension, improve spinal mobility, and reduce compensations that lead to shoulder and neck pain.
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For best results, foam roll 3–5 times per week, or daily if pain is persistent. Even 2–5 minutes per session can make a noticeable difference. Consistency is key—regular fascia release helps prevent pain from returning and supports long-term mobility and posture improvement.
